Reply
Page 7 of 19 FirstFirst ... 5 6 7 8 9 17 ... LastLast
Results 181 to 210 of 558
  1. #181
    Registered User NomadicApe's Avatar
    Join Date: Mar 2016
    Age: 30
    Posts: 577
    Rep Power: 386
    NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250)
    NomadicApe is offline

    6-8-2018

    Squat:
    160kg x5
    160kg x5
    160kg x5
    140kg x5
    140kg x5

    Bench Press:
    117.5kg x5
    117.5kg x5
    117.5kg x5
    117.5kg x5
    102.5kg x5
    102.5kg x5

    DB Shoulder Press:
    25kg x10
    25kg x10
    25kg x10
    25kg x10

    Today felt pretty damn awesome. No knee problems, no shoulder problems. All lifts felt strong.
    Squats felt amazing, ive never done 160kg for multiple sets of 5 reps, I had a funny WTF moment during set 2 because it moved so well i couldnt believe it.
    Reply With Quote

  2. #182
    Registered User NomadicApe's Avatar
    Join Date: Mar 2016
    Age: 30
    Posts: 577
    Rep Power: 386
    NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250)
    NomadicApe is offline

    7-8-2018

    Deadlift:
    190kg x5
    190kg x5
    190kg x5
    160kg x5
    160kg x5

    Close Grip Bench Press:
    105kg x6
    105kg x6
    105kg x6
    105kg x6

    Fat Grip DB Seal Rows:
    35kg x10
    35kg x10
    30kg x10
    30kg x10
    30kg x10

    DB Lateral Raises:
    7.5kg x15
    7.5kg x15
    7.5kg x15
    Reply With Quote

  3. #183
    Registered User NomadicApe's Avatar
    Join Date: Mar 2016
    Age: 30
    Posts: 577
    Rep Power: 386
    NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250)
    NomadicApe is offline

    9-8-2018

    Pause Squat:
    147.5kg x4
    147.5kg x4
    147.5kg x4
    147.5kg x4

    3-count Pause Bench:
    107.5kg x3
    107.5kg x3
    107.5kg x3
    107.5kg x3

    Incline Bench:
    50kg x9
    50kg x9
    50kg x9

    Pull Ups:
    BW x10
    BW x10
    BW x10
    BW x10

    Facepulls:
    40kg x30
    40kg x30
    40kg x30

    First time doing incline bench. Man does it feel strange. Just kept it really stupidly light, trying find my groove.
    Reply With Quote

  4. #184
    Registered User NomadicApe's Avatar
    Join Date: Mar 2016
    Age: 30
    Posts: 577
    Rep Power: 386
    NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250)
    NomadicApe is offline

    10-8-2018

    Pause Deadlift:
    165kg x4
    165kg x4
    165kg x4
    165kg x4

    TnG Bench Press:
    92.5kg x8
    92.5kg x8
    92.5kg x8

    Hyperextensions:
    30kg x12
    30kg x12
    30kg x12

    Machine Rows:
    95kg x10
    95kg x10
    95kg x10
    95kg x10

    Really easy day today, Pause Deadlift felt good, used regular grip on first three sets, last set switched to mixed grip. Bench Press never went above 7RPE which is perfect, i want this as a light pump day.
    Reply With Quote

  5. #185
    Registered User NomadicApe's Avatar
    Join Date: Mar 2016
    Age: 30
    Posts: 577
    Rep Power: 386
    NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250)
    NomadicApe is offline

    13-8-2018

    Squat:
    165kg x4
    165kg x4
    165kg x4
    145kg x4
    145kg x4

    Bench Press:
    120kg x4
    120kg x4
    120kg x4
    120kg x4
    105kg x4
    105kg x4

    DB Shoulder Press:
    25kg x10
    25kg x10
    25kg x10
    25kg x10
    Reply With Quote

  6. #186
    Registered User NomadicApe's Avatar
    Join Date: Mar 2016
    Age: 30
    Posts: 577
    Rep Power: 386
    NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250)
    NomadicApe is offline

    14-8-2018

    Deadlift:
    195kg x4
    195kg x4
    195kg x4
    165kg x4
    165kg x4

    Close Grip Bench Press:
    107.5kg x5
    107.5kg x5
    107.5kg x5
    107.5kg x5

    DB Seal Rows:
    30kg x15
    30kg x15
    30kg x15
    30kg x15

    DB Lateral Raises:
    7.5kg x15
    7.5kg x15
    7.5kg x15
    Reply With Quote

  7. #187
    Registered User NomadicApe's Avatar
    Join Date: Mar 2016
    Age: 30
    Posts: 577
    Rep Power: 386
    NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250)
    NomadicApe is offline

    16-8-2018

    Pause Squat:
    152.5kg x3
    152.5kg x3
    152.5kg x3
    152.5kg x3

    3-count Pause Bench:
    110kg x3
    110kg x3
    110kg x3
    110kg x3

    Overhead Press:
    55kg x8
    55kg x8
    55kg x8

    Pull Ups:
    BW x10
    BW x10
    BW x10
    BW x10

    Facepulls:
    40kg x30
    40kg x30
    40kg x30
    Reply With Quote

  8. #188
    Registered User NomadicApe's Avatar
    Join Date: Mar 2016
    Age: 30
    Posts: 577
    Rep Power: 386
    NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250)
    NomadicApe is offline

    17-8-2018

    Pause Deadlift:
    170kg x3
    170kg x3
    170kg x3
    170kg x3

    TnG Bench Press:
    95kg x7
    95kg x7
    95kg x7

    Hyperextensions:
    30kg x12
    30kg x12
    30kg x12
    30kg x12

    Chest Supported Rows:
    95kg x10
    95kg x10
    95kg x10
    95kg x10
    95kg x10
    Reply With Quote

  9. #189
    Registered User NomadicApe's Avatar
    Join Date: Mar 2016
    Age: 30
    Posts: 577
    Rep Power: 386
    NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250)
    NomadicApe is offline

    20-8-2018

    Squat:
    170kg x3
    170kg x3
    170kg x3

    Bench Press:
    122.5kg x3
    122.5kg x3
    122.5kg x3
    122.5kg x3
    107.5kg x3
    107.5kg x3

    Hyperextensions:
    40kg x12
    40kg x12
    40kg x12

    Im feeling really good after today. Ive never done anything over 170kg for more than a single rep, today doing 3x3 feels pretty damn good. Bench was great too. 4th set was a lot slower, but no grinding reps. Feeling strong.
    Reply With Quote

  10. #190
    Registered User NomadicApe's Avatar
    Join Date: Mar 2016
    Age: 30
    Posts: 577
    Rep Power: 386
    NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250)
    NomadicApe is offline

    21-8-2018

    Deadlift:
    200kg x3
    200kg x3
    200kg x3

    Close Grip Bench Press:
    110kg x4
    110kg x4
    110kg x4
    110kg x4

    Front Squat:
    75kg x7
    75kg x7
    75kg x7

    DB Seal Rows 8mins AMRAP:
    30kg x85 total reps


    Had a terrible nights sleep so wasnt feeling too great going into this. Deadlifts felt heavy but moved well. The second set i feel i lost my form a little. Third set i focused more and it ended up being the best set of all three. I guess this is a 3x3 PR type thing, if there is such a thing haha.

    For my upper back work, im going to try doing 8min AMRAPs. I get a good pump and dont spend too long on the last exercise.
    Reply With Quote

  11. #191
    Registered User NomadicApe's Avatar
    Join Date: Mar 2016
    Age: 30
    Posts: 577
    Rep Power: 386
    NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250)
    NomadicApe is offline

    23-8-2018

    Squat(no belt):
    147.5kg x4
    147.5kg x4
    147.5kg x4

    3-count Pause Bench:
    112.5kg x3
    112.5kg x3
    112.5kg x3
    112.5kg x3

    Overhead Press:
    57.5kg x7
    57.5kg x7
    57.5kg x7
    57.5kg x7

    Pull Ups 8mins AMRAP:
    BW x56 total reps



    Squats were easy, bench was easy, overhead was easy. No aches or pains.
    Reply With Quote

  12. #192
    Registered User NomadicApe's Avatar
    Join Date: Mar 2016
    Age: 30
    Posts: 577
    Rep Power: 386
    NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250)
    NomadicApe is offline

    24-8-2018

    Pause Deadlift:
    175kg x2
    175kg x2
    175kg x2

    TnG Bench Press:
    97.5kg x6
    97.5kg x6
    97.5kg x6

    Stiff Leg Deadlift:
    150kg x7
    150kg x7
    150kg x7

    Machine Rows 8mins AMRAP:
    80kg x85 total reps


    Another comfortably easy day. Everything feels good finally. SLDL are awesome. I reduced the volume a little the past 2 days. Next week i start a new cycle, looking forward to it.
    Reply With Quote

  13. #193
    Registered User NomadicApe's Avatar
    Join Date: Mar 2016
    Age: 30
    Posts: 577
    Rep Power: 386
    NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250)
    NomadicApe is offline

    27-8-2018

    Squat:
    162.5kg x5
    162.5kg x5
    162.5kg x5
    137.5kg x5
    137.5kg x5

    Bench Press:
    120kg x5
    120kg x5
    120kg x5
    120kg x5
    105kg x5
    105kg x5

    Hyperextensions:
    40kg x12
    40kg x12
    40kg x12



    Squat was ok today, final rep of 3rd set was pretty damn hard. This is a previous grindy 5RM so cant complain. Bench felt heavy from the start, but never actually got worse. Bar speed never really slowed down.
    Reply With Quote

  14. #194
    Registered User NomadicApe's Avatar
    Join Date: Mar 2016
    Age: 30
    Posts: 577
    Rep Power: 386
    NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250)
    NomadicApe is offline

    28-8-2018

    Deadlift:
    192.5kg x5
    192.5kg x5
    192.5kg x5
    162.5kg x5
    162.5kg x5

    Close Grip Bench Press:
    107.5kg x6
    107.5kg x6
    107.5kg x6
    107.5kg x6

    Front Squat:
    67.5kg x9
    67.5kg x9
    67.5kg x9

    DB Seal Rows 8mins AMRAP:
    30kg x81 total reps
    Reply With Quote

  15. #195
    Registered User NomadicApe's Avatar
    Join Date: Mar 2016
    Age: 30
    Posts: 577
    Rep Power: 386
    NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250)
    NomadicApe is offline

    30-8-2018

    Beltless Squat:
    140kg x6
    140kg x6
    140kg x6
    140kg x6

    3sec Pause Bench:
    110kg x3
    110kg x3
    110kg x3
    110kg x3

    Overhead Press:
    52.5kg x9
    52.5kg x9
    52.5kg x9
    52.5kg x9

    Pulldowns 7min AMRAP:
    80kg x88 total reps
    Reply With Quote

  16. #196
    Registered User FaIIen's Avatar
    Join Date: Sep 2011
    Location: Finland
    Age: 26
    Posts: 3,832
    Rep Power: 16791
    FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000)
    FaIIen is offline
    Did you get the idea for Xmin amraps from Mr. Gnucks?

    Any planned progression or exercise rotation?
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
    Reply With Quote

  17. #197
    Registered User NomadicApe's Avatar
    Join Date: Mar 2016
    Age: 30
    Posts: 577
    Rep Power: 386
    NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250)
    NomadicApe is offline
    Originally Posted by FaIIen View Post
    Did you get the idea for Xmin amraps from Mr. Gnucks?

    Any planned progression or exercise rotation?
    No, i actually got it from a few places. The Barbell Medicine, RTS, PowerliftingToWin templates all do upperback/gpp work this way. I really like it, makes things much more efficient at the end of my workout. Is there a Nuckols article about it?

    As far as progression, for my main "competion " S, B, D im cycling through sets of 5 then 4 then 3 reps. Variations and assistance movements are usually higher rep schemes. (6-5-4 or 9-8-7). Its working really well so far. At some point ill do a peak and see what i can do.

    As for exercise variation, im not planning on changing anything yet. Ive recently changed paused squats to beltless squats, added in overhead press, front squats JM Press and SLDL as assistance movements. Im hoping to get a Slingshot soon, so maybe change my thursday pause bench to an overload bench.
    Reply With Quote

  18. #198
    Registered User FaIIen's Avatar
    Join Date: Sep 2011
    Location: Finland
    Age: 26
    Posts: 3,832
    Rep Power: 16791
    FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000)
    FaIIen is offline
    Originally Posted by NomadicApe View Post
    No, i actually got it from a few places. The Barbell Medicine, RTS, PowerliftingToWin templates all do upperback/gpp work this way. I really like it, makes things much more efficient at the end of my workout. Is there a Nuckols article about it?

    As far as progression, for my main "competion " S, B, D im cycling through sets of 5 then 4 then 3 reps. Variations and assistance movements are usually higher rep schemes. (6-5-4 or 9-8-7). Its working really well so far. At some point ill do a peak and see what i can do.

    As for exercise variation, im not planning on changing anything yet. Ive recently changed paused squats to beltless squats, added in overhead press, front squats JM Press and SLDL as assistance movements. Im hoping to get a Slingshot soon, so maybe change my thursday pause bench to an overload bench.
    Sweet.


    And no he doesn't have an actual article regarding that, he just suggested something similar for assistance lifts.

    Week 1: 70% for as many reps as possible in 6 minutes

    Week 2: 70% for as many reps as possible in 8 minutes (trying to maintain the same pace)

    Week 3: 70% for as many reps as possible in 10 minutes (trying to maintain the same pace)

    Week 4: 70%, 1/2 the total reps of week 3 in 10 minutes

    Week 5: start over a bit heavier

    Source: https://www.reddit.com/r/Fitness/com...reddit-android
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
    Reply With Quote

  19. #199
    Registered User NomadicApe's Avatar
    Join Date: Mar 2016
    Age: 30
    Posts: 577
    Rep Power: 386
    NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250)
    NomadicApe is offline

    31-8-2018

    Pause Deadlift:
    167.5kg x4
    167.5kg x4
    167.5kg x4
    167.5kg x4

    TnG Bench Press:
    95kg x8
    95kg x8
    95kg x8

    Stiff Leg Deadlift:
    142.5kg x9
    142.5kg x9
    142.5kg x9

    Machine Rows 8mins AMRAP:
    80kg x83 total reps


    All feeling good today. Pause Deadlifts and TnG Bench went really fast, no problems. SLDL was a bit of a grind, felt my upperback, lower back, hamstrings really working. I also do these overhand grip, no straps so my grip got a real workout too.
    Reply With Quote

  20. #200
    Registered User NomadicApe's Avatar
    Join Date: Mar 2016
    Age: 30
    Posts: 577
    Rep Power: 386
    NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250)
    NomadicApe is offline

    3-9-2018

    Squat:
    172.5kg x4
    157.5kg x4
    157.5kg x4
    157.5kg x4

    Bench Press:
    127.5kg x4
    117.5kg x4
    117.5kg x4
    117.5kg x4

    JM Press:
    40kg x8
    40kg x8
    40kg x8

    Hyperextensions:
    40kg x12
    40kg x12
    40kg x12
    Reply With Quote

  21. #201
    Registered User NomadicApe's Avatar
    Join Date: Mar 2016
    Age: 30
    Posts: 577
    Rep Power: 386
    NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250)
    NomadicApe is offline

    4-9-2018

    Deadlift:
    205kg x4
    187.5kg x4
    187.5kg x4
    187.5kg x4

    Close Grip Bench Press:
    107.5kg x5
    107.5kg x5
    107.5kg x5
    107.5kg x5

    Front Squat:
    72.5kg x8
    72.5kg x8
    72.5kg x8

    DB Seal Rows 8mins AMRAP:
    30kg x82


    Deadlifts felt awesome today. This might be a 4rm or something. Dont think ive ever gone this heavy for reps. CGBP was all good and Front Squats are slowly feeling more natural.
    Reply With Quote

  22. #202
    Registered User NomadicApe's Avatar
    Join Date: Mar 2016
    Age: 30
    Posts: 577
    Rep Power: 386
    NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250)
    NomadicApe is offline

    6-9-2018

    Beltless Squat:
    145kg x5
    145kg x5
    145kg x5
    145kg x5

    3sec Pause Bench Press:
    112.5kg x3
    112.5kg x3
    112.5kg x3
    112.5kg x3

    Overhead Press:
    55kg x8
    55kg x8
    55kg x8
    55kg x8

    Pull Ups 8mins AMRAP:
    BW x55 total reps
    Reply With Quote

  23. #203
    Registered User NomadicApe's Avatar
    Join Date: Mar 2016
    Age: 30
    Posts: 577
    Rep Power: 386
    NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250)
    NomadicApe is offline

    7-9-2018

    Pause Deadlift:
    172.5kg x3
    172.5kg x3
    172.5kg x3
    172.5kg x3

    TnG Bench Press:
    97.5kg x7
    97.5kg x7
    97.5kg x7

    Stiff Leg Deadlift:
    147.5kg x8
    147.5kg x8
    147.5kg x8

    Machine Rows 8mins AMRAP:
    90kg x82 total reps
    Reply With Quote

  24. #204
    Registered User NomadicApe's Avatar
    Join Date: Mar 2016
    Age: 30
    Posts: 577
    Rep Power: 386
    NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250)
    NomadicApe is offline

    10-9-2018

    Squat:
    180kg x3@9
    165kg x3
    165kg x3
    165kg x3

    Bench Press:
    130kg x3@9
    120kg x3
    120kg x3
    120kg x3

    2sec Pause Bench Press:
    90kg x7
    90kg x7

    Hyperextensions:
    40kg x12
    40kg x12
    40kg x12

    Today was brilliant. Squatting 180kg x3 is a huge milestone for me. Bench Press felt even better. 130kg really flew off my chest.
    Reply With Quote

  25. #205
    Registered User NomadicApe's Avatar
    Join Date: Mar 2016
    Age: 30
    Posts: 577
    Rep Power: 386
    NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250)
    NomadicApe is offline

    11-9-2018

    Deadlift:
    210kg x3@9
    192.5kg x3
    192.5kg x3
    192.5kg x3

    Close Grip Bench Press:
    110kg x4
    110kg x4
    110kg x4
    110kg x4

    Front Squat:
    77.5kg x7
    77.5kg x7
    77.5kg x7

    DB Seal Rows 8mins AMRAP:
    30kg x72 total reps


    Deadlifts felt heavy but good. I guess this is a new 3RM.
    Reply With Quote

  26. #206
    Registered User NomadicApe's Avatar
    Join Date: Mar 2016
    Age: 30
    Posts: 577
    Rep Power: 386
    NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250)
    NomadicApe is offline

    13-9-2018

    Beltless Squat:
    150kg x4
    150kg x4
    150kg x4
    150kg x4

    3sec Pause Bench Press:
    115kg x2
    115kg x2
    115kg x2
    115kg x2

    Overhead Press:
    57.5kg x7
    57.5kg x7
    57.5kg x7
    57.5kg x7

    Pull Ups 8mins AMRAP:
    BW x55 total reps
    Reply With Quote

  27. #207
    Registered User NomadicApe's Avatar
    Join Date: Mar 2016
    Age: 30
    Posts: 577
    Rep Power: 386
    NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250)
    NomadicApe is offline

    14-9-2018

    Pause Deadlift:
    177.5kg x2
    177.5kg x2
    177.5kg x2
    177.5kg x2

    TnG Bench Press:
    100kg x6
    100kg x6
    100kg x6

    Stiff Leg Deadlift:
    150kg x7 (RPE 9 -9.5, these felt awful so dropped weight down afterwards)
    140kg x7
    140kg x7



    Today was a bit of a mix in terms of performance.
    Pause Deadlifts felt ok... not great, not terrible... Last set was probably the best one, I think it just takes me a while to get in the groove for pauses.
    TnG Bench Press was brilliant. This is my lightest bench variation for the week, so handling 100kg and it feels easy is a step in the right direction.
    Stiff Leg Deadlifts. These felt awful, I just had no energy left for these. I overshot on my first set somehow, RPE was way too high. I knew I couldn't complete another 2 sets so I lowered the weight. Skipped upperback work because I just felt beat.

    Next week will be a much needed deload. Probably going to only do my accessory barbell movements next week, have a total break from 'competition' and 'secondary' movements. Im thinking:

    Monday: Feet Up Bench Press
    Tuesday: 303 Tempo High Bar Squats
    Thursday: Overhead Press
    Friday: Fat Grip Stiff Leg Deadlift
    Plus some bodybuilding movements and possibly some prowler pushes and pulls.
    Reply With Quote

  28. #208
    Registered User NomadicApe's Avatar
    Join Date: Mar 2016
    Age: 30
    Posts: 577
    Rep Power: 386
    NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250)
    NomadicApe is offline

    17-9-2018

    Deload Week

    Feet Up Bench Press:
    90kg x9
    90kg x9
    90kg x9
    90kg x9

    Hyperextensions:
    35kg x12
    35kg x12
    35kg x12
    35kg x12

    Tricep Pushdowns:
    55kg x15
    55kg x15
    55kg x15
    55kg x15


    Easy day is easy! Im liking Feet Up Bench a lot. Will be using that as part of my next cycle..
    Reply With Quote

  29. #209
    Registered User NomadicApe's Avatar
    Join Date: Mar 2016
    Age: 30
    Posts: 577
    Rep Power: 386
    NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250)
    NomadicApe is offline

    18-9-2018

    Deload Week

    303 High Bar Squat:
    100kg x9
    100kg x9
    100kg x9

    Machine Rows:
    80kg x15
    80kg x15
    80kg x15
    80kg x21

    Single arm DB holds(each side):
    40kg x30secs
    40kg x30secs
    40kg x30secs

    Banded Rows:
    x lots
    Reply With Quote

  30. #210
    Registered User NomadicApe's Avatar
    Join Date: Mar 2016
    Age: 30
    Posts: 577
    Rep Power: 386
    NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250) NomadicApe has a spectacular aura about. (+250)
    NomadicApe is offline

    21-9-2018

    Deload Week

    Slingshot Bench Press:
    140kg x1
    140kg x1
    140kg x1

    Fat Grip Stiff Leg Deadlift:
    100kg x10
    100kg x10
    100kg x10

    Overhead Press:
    50kg x10
    50kg x10
    50kg x10

    Pull Ups:
    BW x10
    BW x10
    BW x10
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts