Deadlift:
205kg x2
170kg x3
170kg x3
170kg x3
Block Pulls:
140kg x5
140kg x5
Cable Rows: 50kg x100
Hamstring Curls: 18kg x100
|
Thread: Strong, Stronger, Strongerer
-
09-23-2019, 11:11 PM #451
-
09-25-2019, 10:46 PM #452
-
-
09-27-2019, 07:15 AM #453
-
09-29-2019, 11:05 PM #454
-
10-03-2019, 10:39 PM #455
4-10-2019
Squat:
202.5kg x1
212.5kg xfail
Bench Press:
120kg x2
130kg x2
..........
Overhead Press:
60kg x5
65kg x5
70kg x5
Hack Squat:
40kg x10
80kg x7
120kg x8
Today was the last day of an improptu deload week, so wanted to have a crack at some PRs. Squats just felt heavy, so missed that. Halfway through bench warmups i decided to call it, my motivation had tanked and just wasnt feeling it. Had a go at some OHP which felt surprisingly strong, and Hack Squats which hammered my quads. Both OHP and Hack Squats will be in my next block.
-
10-06-2019, 10:53 PM #456
7-10-2019
Squat:
160kg x10
140kg x7
140kg x7
140kg x7
140kg x7
Bench Press:
115kg x10
100kg x7
100kg x7
100kg x7
100kg x7
DB Bench Press: 20kg DBs 3x15
Facepulls: 22kg 2x30
Going in a slightly different direction, going to do a hypertrophy cycle. Build some muscle, build some work capacity. Doing 531-esque Amraps for Squat Bench and Deadlift. Holy chit my lungs are dreadful. Top set of squats is a big PR. Bench im happy with considering how dead i was after the squats. Lets see how deadlifts go tomorrow....
-
-
10-07-2019, 10:36 PM #457
8-10-2019
Deadlift:
177.5kg x8
165kg x5
165kg x5
165kg x5
165kg x5
Overhead Press:
50kg x10
50kg x10
50kg x10
50kg x10
Back Raises: 20kg 4x10
Cable Rows: 50kg 3x15
Deadlifts feeling good, no form breakdown. It turns out, if you gain weight you need to wear your belt looser to get into a good deadlift position. Not keep it the same tightness for months like an idiot......
The AMRAP set i had a rep or two in the tank. Im fatigued from yesterdays squats, and i dont want to be grinding any deadlifts.
-
10-09-2019, 10:25 PM #458
-
10-11-2019, 04:54 AM #459
-
10-13-2019, 10:46 PM #460
14-10-2019
Squat:
170kg x9
142.5kg x7
142.5kg x7
142.5kg x7
142.5kg x7
Bench Press:
120kg x8
102.5kg x7
102.5kg x7
102.5kg x7
102.5kg x7
DB Bench Press: 25kg DBs 3x15
Facepulls: 22kg 2x30
Big squat rep PR today, my work capacity has certainly increased since last week. After my amrap set last week i spent 10 mins trying to recover. Today i felt fresh and ready to go after 5-6 mins. Bench went ok, would have liked 9 reps but whatever. Ive done 120kg x10 touch n go, but todays reps were all paused on the chest.
-
-
10-14-2019, 10:21 PM #461
15-10-2019
Deadlift:
185kg x7
167.5kg x5
167.5kg x5
167.5kg x5
167.5kg x5
Overhead Press:
52.5kg x10
52.5kg x10
52.5kg x10
52.5kg x10
Back Raises: 20kg 3x10
Cable Rows: 50kg 3x15
Deadlifts are still feeling good and consistent. I had 1 rep maybe 2 reps in the tank for my amrap, but i dont want to be grinding deadlift reps.
-
10-16-2019, 10:39 PM #462
-
10-17-2019, 10:04 PM #463
-
10-20-2019, 10:09 PM #464
21-10-2019
Squat:
177.5kg x7
145kg x7
145kg x7
145kg x7
145kg x7
Bench Press:
127.5kg x6
105kg x7
105kg x7
105kg x7
105kg x7
DB Bench Press: 27.5kg DBs 3x15
Facepulls: 22kg 2x30
New Squat 7RM and Bench 6RM. Not great, not terrible. Squats i had another rep on the tank, Bench was a grind. Misgrooved the 6th rep and had to fight it up.
-
-
10-21-2019, 10:07 PM #465
22-10-2019
Deadlift:
195kg x6
170kg x5
170kg x5
170kg x5
170kg x5
Overhead Press:
55kg x10
55kg x10
55kg x10
55kg x10
Back Raises: 20kg 3x10
Cable Rows: 50kg 3x15
Probably the best deadlift session ive had in months. 195kg x6 is a new 6RM, and ERM puts me back around where i used to be. This is the first step to making some solid progress.
-
10-23-2019, 11:20 PM #466
-
10-25-2019, 07:17 AM #467
-
10-28-2019, 08:13 PM #468
-
-
10-28-2019, 09:55 PM #469
-
10-30-2019, 09:35 PM #470
31-10-2019
High Bar Squat:
135kg x8
135kg x8
135kg x8
135kg x8
135kg x8
Close Grip Bench Press:
105kg x8
105kg x8
105kg x8
105kg x8
105kg x8
Tricep Pushdowns: 45kg 3x20
Plank: BW 3x20s
As part of my re-arranging the week ive dropped Incline DB press from today since it always makes my shoulders feel funky. I also moved OHP onto my Day 4 (tomorrow) so im back to pressing 3x a week. Got rid of Sumos on Day 4 because my back fatigue was not recovering in time for mondays Squats.
-
10-31-2019, 09:21 PM #471
-
11-04-2019, 12:04 AM #472
-
-
11-04-2019, 12:54 AM #473
-
11-04-2019, 09:17 PM #474
-
11-04-2019, 09:33 PM #475
-
11-06-2019, 09:25 PM #476
7-11-2019
High Bar Squat:
137.5kg x8
120kg x8
120kg x8
120kg x8
Close Grip Bench Press:
107.5kg x8
107.5kg x8
107.5kg x8
107.5kg x8
107.5kg x8
Tricep Pushdowns: 45kg 3x20
Plank: BW 5x20s
Lower back still very very fatigued after tuesday's deadlifts. My first set of HB Squats felt awful, so i dropped the weight down.
-
-
11-07-2019, 08:26 PM #477
-
11-10-2019, 09:27 PM #478
11-11-2019
Squat:
182.5kg x7
147.5kg x7
147.5kg x7
Bench Press:
130kg x5
107.5kg x7
107.5kg x7
DB Bench Press: 30kg 3x15
Facepulls: 22kg 2x30
This is the final week of this 6 week block. New 7RM on Squats. Very happy with this. On Bench I went for a 6th rep and missed it. I feel my bench press has made the least progress over the past few weeks. For my bench press I feel I need the majority of the volume at higher intensities, while recently a lot has been very sub maximal.
-
11-11-2019, 10:25 PM #479
-
11-13-2019, 09:19 PM #480
Bookmarks