11-14-2019, 08:24 PM
#481
Registered User
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
11-17-2019, 09:52 PM
#482
Registered User
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
11-18-2019, 08:50 PM
#483
Registered User
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
11-20-2019, 09:54 PM
#484
Registered User
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
11-21-2019, 08:25 PM
#485
Registered User
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
11-24-2019, 09:04 PM
#486
Registered User
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
11-25-2019, 08:25 PM
#487
Registered User
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
11-27-2019, 09:25 PM
#488
Registered User
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
11-28-2019, 08:31 PM
#489
Registered User
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.
12-01-2019, 10:12 PM
#490
Registered User
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
12-02-2019, 09:38 PM
#491
Registered User
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
12-04-2019, 09:06 PM
#492
Registered User
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
12-05-2019, 08:32 PM
#493
Registered User
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.
12-08-2019, 09:16 PM
#494
Registered User
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.
12-09-2019, 10:22 PM
#495
Registered User
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
12-11-2019, 09:39 PM
#496
Registered User
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.
12-12-2019, 09:09 PM
#497
Registered User
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
12-15-2019, 11:12 PM
#498
Registered User
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
12-16-2019, 09:31 PM
#499
Registered User
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
12-18-2019, 09:39 PM
#500
Registered User
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!
12-19-2019, 08:35 PM
#501
Registered User
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.
12-22-2019, 09:17 PM
#502
Registered User
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....
12-23-2019, 09:26 PM
#503
Registered User
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...
12-25-2019, 08:39 PM
#504
Registered User
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.
12-26-2019, 07:50 PM
#505
Registered User
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.
12-30-2019, 01:08 AM
#506
Registered User
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.
12-30-2019, 11:23 PM
#507
Registered User
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
01-01-2020, 08:59 PM
#508
Registered User
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
01-02-2020, 08:54 PM
#509
Registered User
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
01-05-2020, 09:44 PM
#510
Registered User
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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