Strong, Stronger, Strongerer

**NomadicApe** · 11-14-2019, 08:24 PM

Overhead Press:
60kg x8
60kg x8
60kg x8

Spoto Bench Press:
107.5kg x6
107.5kg x6
107.5kg x6

Back Raises: 30kg 3x10
Lat Pulldowns: 75kg 3x15
Machine Rows: 100kg 3x15

**NomadicApe** · 11-17-2019, 09:52 PM

Squat:
182.5kg x5
172.5kg x5
172.5kg x5
172.5kg x5

Stiff Leg Deadlift:
140kg x8
140kg x8
140kg x8

Hack Squat:
120kg x6
120kg x6
120kg x6

Cable Rows:
58kg x10
58kg x10
58kg x10
58kg x10
58kg x10

**NomadicApe** · 11-18-2019, 08:50 PM

Bench Press:
127.5kg x5
120kg x5
120kg x5
120kg x5

Close Grip Bench Press:
100kg x6
100kg x6
100kg x6
100kg x6

Overhead Press:
50kg x8
50kg x8
50kg x8

Tricep Pushdowns:
36kg x100

DB Lateral Raises:
5kg x100

**NomadicApe** · 11-20-2019, 09:54 PM

Deadlift:
195kg x5
185kg x5
185kg x5
185kg x5

Front Squat:
110kg x3
100kg x3
100kg x3

DB Rows:
30kg x10
30kg x10
30kg x10

Pull Ups:
BW x50 total reps

**NomadicApe** · 11-21-2019, 08:25 PM

Slingshot Bench Press:
140kg x4

2sec Pause Bench Press:
115kg x4
115kg x4
115kg x4
115kg x4
115kg x4

DB Incline Press:
20kg x10
20kg x10
20kg x10

Lying Tricep Extensions:
7.5kg x100 total reps

Facepulls:
22kg x100 total reps

**NomadicApe** · 11-24-2019, 09:04 PM

Squat:
190kg x1
162.5kg x5
162.5kg x5
162.5kg x5

Bench Press:
135kg x1
117.5kg x5
117.5kg x5
117.5kg x5

DB Bench Press:
35kg x10
35kg x10
35kg x10

Facepulls:
22kg x30
22kg x30
22kg x30

**NomadicApe** · 11-25-2019, 08:25 PM

Deadlift:
175kg x3
175kg x3
175kg x3
175kg x3
175kg x3

Bench Press:
102.5kg x7
102.5kg x7
102.5kg x7

Front Squat:
105kg x2
105kg x3
105kg x2
105kg x1
130kg x30secs front rack hold

Cable Rows:
63kg x10
63kg x10
63kg x10
63kg x10

**NomadicApe** · 11-27-2019, 09:25 PM

Squat:
155kg x4
155kg x4
155kg x4
155kg x4

Slingshot Bench Press:
135kg x3
135kg x3
135kg x3
135kg x3

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

Lying Tricep Extension:
12.5kg x15
12.5kg x15
12.5kg x15

**NomadicApe** · 11-28-2019, 08:31 PM

Sumo Deadlift:
190kg x1
155kg x5
155kg x5
155kg x5

Bench Press:
120kg x2
120kg x2
120kg x2
120kg x2
120kg x2

Pull Ups:
BW x50 total reps

Cable Rows:
54kg x10
54kg x10
54kg x10

I know, I know..... I said i wasnt going to continue with sumo deadlifts. However, I decided i needed to not have my main squat and main deadlift the day after each other. So in order to continue the experient, ive put sumo on my day 4 as a main movement. And.... it felt great. 190kg was a genuine @8 set. Back off work felt like nothing. Excited to push this over the next few weeks.

**NomadicApe** · 12-01-2019, 10:12 PM

Squat:
195kg x1
167.5kg x5
167.5kg x5
167.5kg x5

Bench Press:
140kg x1
120kg x5
120kg x5
120kg x5

DB Bench Press:
40kg x10
40kg x10
40kg x10

Facepulls:
22kg x30
22kg x30
22kg x30

**NomadicApe** · 12-02-2019, 09:38 PM

Conv. Deadlift:
180kg x3
180kg x3
180kg x3
180kg x3
180kg x3

Bench Press:
105kg x7
105kg x7
105kg x7

Front Squat:
110kg x2
110kg x2
110kg x2
110kg x2

Cable Rows:
63kg x10
63kg x10
63kg x10
63kg x10

**NomadicApe** · 12-04-2019, 09:06 PM

Squat:
160kg x4
160kg x4
160kg x4
160kg x4

Slingshot Bench Press:
137.5kg x3
137.5kg x3
137.5kg x3
137.5kg x3

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

Lying Tricep Extensions:
12.5kg x15
12.5kg x15
12.5kg x15

**NomadicApe** · 12-05-2019, 08:32 PM

Sumo Deadlift:
200kg x1
160kg x5
160kg x5
160kg x5

Bench Press:
122.5kg x2
122.5kg x2
122.5kg x2
122.5kg x2
122.5kg x2

Pull Ups:
BW x50 total reps

Cable Rows:
54kg x10
54kg x10
54kg x10

Sumo Deadlifts moving better this week. Not pushing too hard, just letting things run their course. Interested to see how this continues.

**NomadicApe** · 12-08-2019, 09:16 PM

Squat:
200kg x1
170kg x5
170kg x5
170kg x5
170kg x5
170kg x5

Bench Press:
105kg x7
105kg x7
105kg x7

Hack Squat Machine: 80kg 3x10
Plank: BW 4x30secs

Squats feeling gooooood. This is some sort of a volume 5x5 PR or something. 200kg moved well.

**NomadicApe** · 12-09-2019, 10:22 PM

Bench Press:
140kg x1
117.5kg x5
117.5kg x5
117.5kg x5
117.5kg x5
117.5kg x5

Slingshot Bench Press:
130kg x3
130kg x3
130kg x3

Back Raises: 10kg 3x10
Pull Ups: BW x50 total reps
Tricep Pushdowns: 36kg x100 total reps

**NomadicApe** · 12-11-2019, 09:39 PM

Front Squat:
130kg x1
107.5kg x6
107.5kg x4
107.5kg x4
107.5kg x3
107.5kg x3

Overhead Press:
80kg x1
62.5kg x7
62.5kg x5
62.5kg x4
62.5kg x2
62.5kg x2

DB Lateral Raises: 5kg x100 total reps
Facepulls: 27kg x100 total reps

Big Front Squat PR!! Pretty solid @8 rep, so room to grow. OHP felt good to push too. 80kg was a little harder than planned, but matches my all time best and at a lower RPE. Finished with shoulder pump stuff.

**NomadicApe** · 12-12-2019, 09:09 PM

Deadlift:
210kg x1
175kg x5
175kg x5
175kg x5
175kg x5
175kg x5

Bench Press:
122.5kg x2
122.5kg x2
122.5kg x2
122.5kg x2

Cable Rows: 67kg 5x10
Bicep Curls: 5kg x100 total reps

**NomadicApe** · 12-15-2019, 11:12 PM

Squat:
200kg x1
177.5kg x3
177.5kg x3
177.5kg x3
177.5kg x3
177.5kg x5

Bench Press:
105kg x7
105kg x7
105kg x7

Hack Squat Machine: 100kg 3x10
Plank: BW 4x30s

**NomadicApe** · 12-16-2019, 09:31 PM

Bench Press:
140kg x1
122.5kg x3
122.5kg x3
122.5kg x3
122.5kg x3
122.5kg x6 or 7

Slingshot Bench Press:
130kg x3
130kg x3
130kg x3

Back Raises: 20kg 4x10
Pull Ups: BW x50 total reps
Tricep Pushdowns: 40kg x100 total reps

**NomadicApe** · 12-18-2019, 09:39 PM

Front Squat:
140kg x1
117.5kg x4
117.5kg x3
117.5kg x2
117.5kg x2
117.5kg x2
117.5kg x2

Overhead Press:
80kg x1
67.5kg x5
67.5kg x4
67.5kg x2
67.5kg x2
67.5kg x2

DB Lateral Raises: 5kg x100 total reps
Facepulls: 27kg x100 total reps

Another Front Squat PR. Felt difficult but not terrible. This is +10kg from last week. If only my other lifts would make progress like this!

**NomadicApe** · 12-19-2019, 08:35 PM

Deadlift:
210kg x1
185kg x3
185kg x3
185kg x3
185kg x3
185kg x5

Bench Press:
122.5kg x2
122.5kg x2
122.5kg x2
122.5kg x2

Cable Rows: 67kg 5x10
Hamstring Curls: 18kg x100 total reps
DB Bicep Curls: 5kg x100 total reps

Ah deadlifts, my consistently most inconsistent lift. Ive started videoing my top sets and i realized that im always snapping my head back. For my main work i focused on tucking my chin and driving my back backwards. Holy carp made a world of difference. Lets see if i remember this for next week.

**NomadicApe** · 12-22-2019, 09:17 PM

Squat:
200kg x1
187.5kg x1
187.5kg x1
187.5kg x1
187.5kg x1
187.5kg x5

Bench Press:
105kg x7
105kg x7
105kg x7

Hack Squat Machine: 100kg 3x10
Planks: BW 4x30s

New 5RM on Squats today. Lets see how bench goes tomorrow....

**NomadicApe** · 12-23-2019, 09:26 PM

Bench Press:
140kg x1
130kg x1
130kg x1
130kg x1
130kg x1
130kg x6

Slingshot Bench Press:
130kg x3
130kg x3
130kg x3

Back Raises: 20kg 4x10
Pull Ups: BW x50 total reps
Tricep Pushdowns: 40kg x100 total reps

Managed to hit a new 6RM for bench press. The 6th rep was a grind and a half, but i fully locked it out. Feels good to be chipping away at these rep PRs. Hopefully deadlifts on friday can continue this PR train im on...

**NomadicApe** · 12-25-2019, 08:39 PM

Front Squat:
140kg x1
122.5kg x3
122.5kg x1
122.5kg x2
122.5kg x2
122.5kg x2

Overhead Press:
80kg x1
70kg x3
70kg x3
70kg x2
70kg x2

DB Lateral Raises: 5kg x100 total reps
Facepulls: 27kg x100 total reps

Not a great training session today, not really feeling motivated. Front Squat single felt hard, and OHP felt like trash.

**NomadicApe** · 12-26-2019, 07:50 PM

Deadlift:
210kg x1
192.5kg x1
192.5kg x1
192.5kg x1
192.5kg x1
192.5kg x1

Thats all i did. Yesterday afternoon i ended clearing out some storage, which fatigued me even more. Then today deadlifts felt awful. I knew the Amrap set wasnt going to happen, so didnt even attempt it. Decided to just call it after that, no point fatiguing myself even further.

**NomadicApe** · 12-30-2019, 01:08 AM

Squat:
205kg x1
172.5kg x5
172.5kg x5
172.5kg x5
172.5kg x5
172.5kg x5

Pause Deadlift:
170kg x4

Hack Squat Machine: 100kg 3x10
Cable Rows: 67kg 4x10

First time taking 205kg for a single in training. Felt pretty damn heavy. Plus this was a volume/5x5 PR.

**NomadicApe** · 12-30-2019, 11:23 PM

Bench Press:
142.5kg x1
120kg x5
120kg x5
120kg x5
120kg x5
120kg x5

Slingshot Bench Press:
132.5kg x3
132.5kg x3
132.5kg x3

DB Shoulder Press: 20kg 3x10
Tricep Pushdowns: 40kg x100 total reps
Facepulls: 27kg x100 total reps

**NomadicApe** · 01-01-2020, 08:59 PM

Deadlift:
210kg x1
180kg x5
180kg x5
180kg x5
180kg x5
180kg x5

Front Squat:
100kg x5
100kg x5
100kg x5
100kg x5

Hamstring Curl: 40kg 3x10
Cable Rows: 67kg 3x10

**NomadicApe** · 01-02-2020, 08:54 PM

3sec Pause Bench Press:
122.5kg x3
122.5kg x3
122.5kg x3

Close Grip Bench Press:
100kg x10
100kg x10
100kg x10
100kg x10
100kg x10

Pull Ups: BW x50 total reps
Lying Tricep Extensions: 7.5kg x100 total reps
DB Lateral Raises: 5kg x100 total reps

**NomadicApe** · 01-05-2020, 09:44 PM

Squat:
205kg x1
182.5kg x3
182.5kg x3
182.5kg x3
182.5kg x3
182.5kg x5

Pause Deadlift:
175kg x4

Hack Squat Machine: 100kg 3x10
Cable Rows: 67kg 4x10
Dead Hangs

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