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  1. #481
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    NomadicApe is offline

    15-11-2019

    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
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  2. #482
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    NomadicApe is offline

    18-11-2019

    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
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  3. #483
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    19-11-2019

    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
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  4. #484
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    21-11-2019

    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
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  5. #485
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    NomadicApe is offline

    22-11-2019

    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
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  6. #486
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    NomadicApe is offline

    25-11-2019

    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
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  7. #487
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    26-11-2019

    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
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  8. #488
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    28-11-2019

    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
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  9. #489
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    29-11-2019

    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.
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  10. #490
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    2-12-2019

    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
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  11. #491
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    3-12-2019

    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
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  12. #492
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    5-12-2019

    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
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  13. #493
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    6-12-2019

    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.
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  14. #494
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    9-12-2019

    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.
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  15. #495
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    NomadicApe is offline

    10-12-2019

    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
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  16. #496
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    12-12-2019

    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.
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  17. #497
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    13-12-2019

    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
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  18. #498
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    16-12-2019

    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
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  19. #499
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    NomadicApe is offline

    17-12-2019

    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
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  20. #500
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    NomadicApe is offline

    19-12-2019

    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!
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  21. #501
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    NomadicApe is offline

    20-12-2019

    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.
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  22. #502
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    NomadicApe is offline

    23-12-2019

    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....
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  23. #503
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    24-12-2019

    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...
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    26-12-2019

    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.
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    27-12-2019

    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.
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    30-12-2019

    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.
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    31-12-2019

    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
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    2-1-2019

    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
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    3-1-2020

    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
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    6-1-2020

    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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