Registered User
8-3-2018
Pause Squat:
137.5kg x4
137.5kg x4
137.5kg x4
137.5kg x4
Pause Bench Press:
95kg x4
95kg x4
95kg x4
95kg x4
95kg x4
95kg x4
Seated Row:
70kg x8
70kg x8
70kg x8
70kg x8
70kg x8
Close Grip Bench Press:
77.5kg x10
77.5kg x10
77.5kg x10
Registered User
9-3-2018
Deadlift:
192.5kg x2
192.5kg x2
192.5kg x2
192.5kg x2
192.5kg x2
DB Shoulder Press:
25kg x10
25kg x10
25kg x10
25kg x10
Pull Ups:
BW x10
BW x10
BW x10
BW x10
BW x10
Facepulls:
40kg x20
40kg x20
40kg x20
40kg x20
Tricep Pushdowns: 45kg x50
Bicep Curls: 12kg x50
Lateral Raises: 5kg x50
Registered User
Trying out some RPE stuff. I'm really enjoying this form of training.
Squat:
155kg x4@8
160kg x4 @9
152.5kg x4@8
152.5kg x4@8.5
152.5kg x4@8.5
Bench Press:
112.5kg x4@9
105kg x4@8
105kg x4@8
105kg x4@8.5
105kg x4@8.5
105kg x4@9
3-count Pause Bench:
90kg x5@8
95kg x5@9
90kg x5@8
90kg x5@9
Seated Row:
65kg x10
65kg x10
65kg x10
65kg x10
65kg x15
Registered User
13-3-2018
Deadlift:
185kg x4@8
190kg x4@9
180kg x4@8.5
180kg x4@8.5
Floor Press:
115kg x4@9
107.5kg x4@8
107.5kg x4@8.5
107.5kg x4@9
Front Squats:
90kg x6@9
85kg x6@9
Pull Ups:
BW x10
BW x10
BW x10
BW x10
BW x10
Registered User
Pause Squat:
155kg x5@9
147.5kg x5@9
TnG Bench:
107.5kg x6@9
102.5kg x6@8.5
Overhead Press:
60kg x6@9
57.5kg x6@9
Facepulls:
40kg x15
40kg x15
40kg x15
40kg x30
Registered User
23-3-2018
Deadlift:
170kg x3
180kg x3
190kg x3
Close Grip Bench Press:
100kg x5
105kg x5
Close Grip Seated Rows:
70kg x10
80kg x10
60kg x10
Lat Pulldowns:
80kg x10
80kg x10
80kg x10
Really easy day, just going through the motions. Next week I want to start a proper structured program that lets me peak, hopefully hit some PRs in about 9 weeks.
Registered User
26-3-2018
Squat:
140kg x5
140kg x5
140kg x5
140kg x5
140kg x5
Bench Press:
102.5kg x5
102.5kg x5
102.5kg x5
102.5kg x5
102.5kg x5
Barbell Rows:
65kg x10
65kg x10
65kg x10
65kg x10
Registered User
27-3-2018
Deadlift:
170kg x5
170kg x5
170kg x5
170kg x5
170kg x5
3-Count Pause Bench:
95kg x3
95kg x3
95kg x3
95kg x3
Fat Grip Seated Row:
60kg x10
60kg x10
60kg x10
60kg x10
60kg x10
60kg x10
Registered User
29-3-2018
Pause Squat:
137.5kg x4
137.5kg x4
137.5kg x4
137.5kg x4
Close Grip Bench Press:
92.5kg x4
92.5kg x4
92.5kg x4
92.5kg x4
92.5kg x4
92.5kg x4
Overhead Press:
55kg x8
55kg x8
55kg x8
Facepulls:
40kg x20
40kg x20
40kg x20
40kg x20
03-29-2018, 09:38 PM
#100
Registered User
30-3-2018
Deadlift:
192.5kg x2
192.5kg x2
192.5kg x2
192.5kg x2
192.5kg x2
Hyperextensions:
50kg x8
50kg x8
50kg x8
50kg x8
Seated Rows:
65kg x10
65kg x10
65kg x10
65kg x10
65kg x10
Pull Ups:
BW x10
BW x10
BW x10
BW x10
Fat Grip Static Hangs: x4
04-01-2018, 08:48 PM
#101
Registered User
2-4-2018
Squat:
145kg x5
145kg x5
145kg x5
145kg x5
145kg x5
Bench Press:
107.5kg x5
107.5kg x5
107.5kg x5
107.5kg x5
107.5kg x5
Barbell Rows:
67.5kg x10
67.5kg x10
67.5kg x10
67.5kg x10
04-02-2018, 08:41 PM
#102
Registered User
3-4-2018
Deadlift:
175kg x5
175kg x5
175kg x5
175kg x5
175kg x5
3-Count Pause Bench:
97.5kg x3
97.5kg x3
97.5kg x3
97.5kg x3
Seated Rows:
60kg x10
60kg x10
60kg x10
60kg x10
60kg x10
60kg x10
04-04-2018, 10:01 PM
#103
Registered User
5-4-2018
Pause Squat:
140kg x4
140kg x4
140kg x4
140kg x4
Close Grip Bench Press:
100kg x4
100kg x4
100kg x4
100kg x4
100kg x4
100kg x4
Overhead Press:
57.5kg x8
57.5kg x8
57.5kg x8
Tricep Pushdowns:
55kg x10
55kg x10
55kg x10
Facepulls:
40kg x20
40kg x20
40kg x20
40kg x20
04-06-2018, 07:12 AM
#104
Registered User
6-4-2018
Deadlifts:
195kg x2
195kg x2
195kg x2
195kg x2
195kg x2
Hyperextensions:
50kg x8
50kg x8
50kg x8
50kg x8
Seated Rows:
65kg x10
65kg x10
65kg x10
65kg x10
65kg x10
Pull ups:
BW x10
BW x10
BW x10
04-08-2018, 09:35 PM
#105
Registered User
9-4-2018
Squat:
150kg x5
150kg x5
150kg x5
150kg x5
150kg x5
Bench Press:
110kg x5
110kg x5
110kg x5
110kg x5
110kg x5
Barbell Rows:
70kg x10
70kg x10
70kg x10
70kg x10
04-10-2018, 01:08 AM
#106
Registered User
10-4-2018
Deadlift:
180kg x5
180kg x5
180kg x5
180kg x5
180kg x5
3-Count Pause Bench:
100kg x3
100kg x3
100kg x3
100kg x3
Seated Rows:
65kg x10
65kg x10
65kg x10
65kg x10
65kg x10
65kg x10
04-11-2018, 10:01 PM
#107
Registered User
12-4-2018
Pause Squat:
142.5kg x4
142.5kg x4
142.5kg x4
142.5kg x4
Close Grip Bench Press:
102.5kg x4
102.5kg x4
102.5kg x4
102.5kg x4
102.5kg x4
102.5kg x4
Overhead Press:
57.5kg x8
57.5kg x8
57.5kg x8
Facepulls:
40kg x20
40kg x20
40kg x20
40kg x20
Push ups:
BW x60
04-12-2018, 09:58 PM
#108
Registered User
13-4-2018
Deadlift:
200kg x1
200kg x1
200kg x1
200kg x1
200kg x1
Hyperextensions:
70kg x8
70kg x8
70kg x8
70kg x8
Seated Rows:
70kg x8
70kg x8
70kg x8
70kg x8
70kg x8
Pull Ups:
BW x10
BW x10
BW x10
BW x10
Fat Bar Hangs:
30 secs x3
04-15-2018, 09:55 PM
#109
Registered User
16-4-2018
Squat:
155kg x5
155kg x5
155kg x5
155kg x5
155kg x5
Bench Press:
112.5kg x5
112.5kg x5
112.5kg x5
112.5kg x5
112.5kg x5
Barbell Rows:
70kg x10
70kg x10
70kg x10
70kg x10
Really good day of lifting. I remember when 150+kg was an absolute 3RM, the fact I'm now doing 155kg 5x5 really feels great. Hoping it will add up to me squatting 200kg in the next 4 weeks. Bench Press moved ok, the final reps on the last two sets were very hard. Next week I start to reduce volume and increase intensity. Ill be going from 5x5 to 5x3 on all my volume work.
04-16-2018, 09:44 PM
#110
Registered User
17-4-2018
Deadlift:
185kg x5
185kg x5
185kg x5
185kg x5
185kg x5
3-count Pause Bench:
102.5kg x3
102.5kg x3
102.5kg x3
102.5kg x3
Seated Rows:
65kg x10
65kg x10
65kg x10
65kg x10
65kg x10
65kg x10
04-18-2018, 09:15 PM
#111
Registered User
19-4-2018
Pause Squat:
145kg x4
145kg x4
145kg x4
145kg x4
Close Grip Bench Press:
105kg x4
105kg x4
105kg x4
105kg x4
105kg x4
105kg x4
Overhead Press:
60kg x8
60kg x7
50kg x8
Facepulls:
40kg x20
40kg x20
40kg x20
45kg x20
04-19-2018, 09:56 PM
#112
Registered User
20-4-2018
Deadlift:
205kg x1
205kg x1
205kg x1
205kg x1
205kg x1
Hyperextensions:
75kg x8
75kg x8
75kg x8
75kg x8
Seated Rows:
70kg x8
70kg x8
70kg x8
70kg x8
70kg x8
Pull Ups:
BW x11
BW x11
BW x11
BW x11
This was the final day of this week, deadlifts are feeling really strong. Last single today was a @9.5RPE, but formed stayed tight. No hitching or rounding in my lower back. Excited for the next three weeks, I'm going to be slowly peaking so that in four weeks time I should hit some PRs.
04-22-2018, 09:24 PM
#113
Registered User
23-4-2018
Squat:
160kg x3
160kg x3
160kg x3
160kg x3
160kg x3
Bench Press:
117.5kg x3
117.5kg x3
117.5kg x3
117.5kg x3
117.5kg x3
Barbell Rows:
70kg x10
70kg x10
70kg x10
70kg x10
04-23-2018, 09:51 PM
#114
Registered User
24-4-2018
Deadlift:
190kg x3
190kg x3
190kg x3
190kg x3
190kg x3
3-Count Pause Bench:
105kg x3
105kg x3
105kg x3
105kg x3
Fat Grip Seated Rows:
70kg x10
70kg x10
70kg x10
70kg x10
70kg x10
70kg x10
04-25-2018, 10:13 PM
#115
Registered User
26-4-2018
Pause Squat:
147.5kg x3
147.5kg x3
147.5kg x3
147.5kg x3
Close Grip Bench Press:
107.5kg x4
107.5kg x4
107.5kg x4
107.5kg x4
107.5kg x4
107.5kg x4
Overhead Press:
57.5kg x8
57.5kg x8
57.5kg x8
Facepulls:
45kg x20
45kg x20
45kg x20
45kg x20
04-26-2018, 10:02 PM
#116
Registered User
27-4-2018
Deadlift:
207.5kg x1
207.5kg x1
207.5kg x1
207.5kg x1
207.5kg x1
Hyperextensions:
80kg x8
80kg x8
80kg x8
80kg x8
Seated Rows:
75kg x7
75kg x7
75kg x7
75kg x7
75kg x7
Pull Ups:
BW x11
BW x11
BW x11
BW x11
04-29-2018, 09:42 PM
#117
Registered User
30-4-2018
Squat:
165kg x2
165kg x2
165kg x2
165kg x2
165kg x2
Bench Press:
122.5kg x2
122.5kg x2
122.5kg x2
122.5kg x2
122.5kg x2
Barbell Rows:
75kg x10
75kg x10
75kg x10
75kg x10
04-30-2018, 11:11 PM
#118
Registered User
1-5-2018
Deadlift:
195kg x2
195kg x2
195kg x2
195kg x2
195kg x2
3-Count Pause Bench:
107.5kg x3
107.5kg x3
107.5kg x3
107.5kg x3
Fat Grip Seated Rows:
70kg x10
70kg x10
70kg x10
70kg x10
70kg x10
70kg x10
Feeling great, deadlift moved really really well. The pause bench reps were flying off my chest. I feel like the long pause bench reps have made a huge difference to my bench pressing strength.
05-02-2018, 10:02 PM
#119
Registered User
3-5-2018
Pause Squat:
150kg x2
150kg x2
150kg x2
150kg x2
Close Grip Bench Press:
110kg x3
110kg x3
110kg x3
110kg x3
110kg x3
110kg x3
Overhead Press:
60kg x6
60kg x6
60kg x6
Tricep Pushdowns:
55kg x15
55kg x16
55kg x12
Facepulls:
45kg x20
45kg x20
45kg x20
45kg x20
05-03-2018, 10:32 PM
#120
Registered User
4-5-2018
Deadlift:
210kg x1
210kg x1
210kg x1
210kg x1
210kg x1
Hyperextensions:
85kg x8
85kg x8
85kg x8
85kg x8
Fat Grip Seated Rows:
75kg x7
75kg x7
75kg x7
75kg x7
75kg x7
Fat Grip Pull Ups:
BW x11
BW x11
BW x11
BW x11
Grip work
Posting Permissions
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts
Forum Rules
Bookmarks