Strong, Stronger, Strongerer

**NomadicApe** · 03-07-2018, 07:52 PM

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

**NomadicApe** · 03-08-2018, 07:59 PM

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

**NomadicApe** · 03-11-2018, 08:53 PM

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

**NomadicApe** · 03-12-2018, 08:55 PM

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

**NomadicApe** · 03-21-2018, 09:58 PM

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

**NomadicApe** · 03-22-2018, 08:46 PM

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.

**NomadicApe** · 03-25-2018, 10:23 PM

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

**NomadicApe** · 03-26-2018, 08:40 PM

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

**NomadicApe** · 03-28-2018, 08:39 PM

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

**NomadicApe** · 03-29-2018, 09:38 PM

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

**NomadicApe** · 04-01-2018, 08:48 PM

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

**NomadicApe** · 04-02-2018, 08:41 PM

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

**NomadicApe** · 04-04-2018, 10:01 PM

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

**NomadicApe** · 04-06-2018, 07:12 AM

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

**NomadicApe** · 04-08-2018, 09:35 PM

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

**NomadicApe** · 04-10-2018, 01:08 AM

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

**NomadicApe** · 04-11-2018, 10:01 PM

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

**NomadicApe** · 04-12-2018, 09:58 PM

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

**NomadicApe** · 04-15-2018, 09:55 PM

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.

**NomadicApe** · 04-16-2018, 09:44 PM

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

**NomadicApe** · 04-18-2018, 09:15 PM

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

**NomadicApe** · 04-19-2018, 09:56 PM

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.

**NomadicApe** · 04-22-2018, 09:24 PM

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

**NomadicApe** · 04-23-2018, 09:51 PM

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

**NomadicApe** · 04-25-2018, 10:13 PM

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

**NomadicApe** · 04-26-2018, 10:02 PM

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

**NomadicApe** · 04-29-2018, 09:42 PM

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

**NomadicApe** · 04-30-2018, 11:11 PM

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.

**NomadicApe** · 05-02-2018, 10:02 PM

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

**NomadicApe** · 05-03-2018, 10:32 PM

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

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