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  1. #301
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    7-2-2019

    Slingshot Bench Press:
    147.5kg x2

    2sec Pause Bench Press:
    117.5kg x2
    117.5kg x2
    117.5kg x2
    117.5kg x2
    117.5kg x2

    Front Squat:
    90kg x6
    90kg x6
    90kg x6

    DB Shoulder Press: 26kg 3x10
    Pull Ups: BW 4x10


    Slingshot Bench Press PR today, heaviest ive ever benched, was at 8RPE, so very happy. Front Squats are still poverty, but slowly improving.
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  2. #302
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    8-2-2019

    Squat:
    172.5kg x3
    172.5kg x3
    172.5kg x3

    Close Grip Bench Press:
    110kg x5
    110kg x5
    110kg x5

    Deadlift:
    210kg x1
    210kg x1

    Leg Press: 180kg 3x10
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  3. #303
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    11-2-2019

    High Bar Squat:
    155kg x6
    140kg x6
    140kg x6
    140kg x6
    140kg x6

    Bench Press:
    127.5kg x5
    115kg x5
    115kg x5
    115kg x5

    DB Lateral Raises: 7.5kg 3x15
    Tricep Pushdowns: 35kg 3x15
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  4. #304
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    12-2-2019

    Deadlift:
    222.5kg x1
    197.5kg x4
    197.5kg x4
    197.5kg x4

    SLDL:
    122.5kg x8
    122.5kg x8
    122.5kg x8

    Feet Up Bench Press:
    95kg x8
    95kg x8

    DB Seal Rows: 30kg 5x10
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  5. #305
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    14-2-2019

    Slingshot Bench Press:
    140kg x4

    2sec Pause Bench Press:
    115kg x4
    115kg x4
    115kg x4
    115kg x4
    115kg x4

    Front Squat:
    82.5kg x8
    82.5kg x8
    82.5kg x8

    DB Shoulder Press: 25kg 3x10
    Pull Ups: BW 4x10
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  6. #306
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    15-2-2019

    Squat:
    180kg x5
    162.5kg x5
    162.5kg x5
    162.5kg x5

    Deadlift:
    200kg x1
    200kg x1
    200kg x1

    Overhead Press:
    55kg x7
    55kg x7

    Machine Rows: 80kg 3x15


    First time taking 180kg for 5 reps today. Feels good to get that standard. Next week i will swap yesterdays Front Squats and todays Overhead Press. Will make today a lower body focus day, and yesterday an upper focus day.
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  7. #307
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    18-2-2019

    High Bar Squat:
    160kg x3
    145kg x3
    145kg x3
    145kg x3
    145kg x3

    Bench Press:
    130kg x4
    117.5kg x4
    117.5kg x4
    117.5kg x4

    DB Lateral Raises: 10kg 3x15
    Tricep Pushdowns: 60kg 3x15
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  8. #308
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    19-2-2019

    Deadlift:
    225kg x1
    202.5kg x3
    202.5kg x3
    202.5kg x3

    SLDL:
    127.5kg x7
    127.5kg x7
    127.5kg x7

    Close Grip Bench Press:
    100kg x7
    100kg x7
    100kg x7

    Bentover DB Rows: 30kg 4x10
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  9. #309
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    21-2-2019

    Slingshot Bench Press:
    145kg x3

    2sec Bench Press:
    117.5kg x3
    117.5kg x3
    117.5kg x3
    117.5kg x3
    117.5kg x3

    Overhead Press:
    57.5kg x6
    57.5kg x6

    Facepulls: 40kg 3x15
    Pull Ups: BW 4x10
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  10. #310
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    22-2-2019

    Squat:
    185kg x4
    165kg x4
    165kg x4
    165kg x4

    Deadlift:
    202.5kg x1
    202.5kg x1
    202.5kg x1

    Front Squat:
    87.5kg x7
    87.5kg x7
    87.5kg x7

    Machine Rows: 90kg 3x15


    Todays squats were pretty tough. 185kg x4 i guess is a PR. I do prefer having FS instead of OHP today though, certainly helped speed thing along.
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  11. #311
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    25-2-2019

    High Bar Squat:
    165kg x2
    147.5kg x2
    147.5kg x2
    147.5kg x2
    147.5kg x2

    Bench Press:
    132.5kg x3
    120kg x3
    120kg x3
    120kg x3

    DB Lateral Raises: 10kg 3x15
    Tricep Pushdowns: 60kg 3x15
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  12. #312
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    26-2-2019

    Deadlift:
    227.5kg x1
    207.5kg x2
    207.5kg x2
    207.5kg x2

    Rack Pull:
    220kg x1
    220kg x1
    220kg x1

    Close Grip Bench Press:
    105kg x6
    105kg x6
    105kg x6

    Bentover DB Rows: 30kg 4x10


    This was a really fun session. Feels good to pull 227kg/500lb in training, shooting for some PRs in the next few weeks. Ive moved SLDL to fridays after my squats and my other deadlift session to today, in the form of rack pulls. So Day 2(today) is now a big deadlift session. Should help with recovery.
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  13. #313
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    28-2-2019

    Slingshot Bench Press:
    150kg x2

    2sec Pause Bench Press:
    120kg x2
    120kg x2
    120kg x2
    120kg x2
    120kg x2

    Overhead Press:
    60kg x5
    60kg x5

    Lat Pulldowns: 100kg 4x10
    Facepulls: 45kg 3x15
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  14. #314
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    1-3-2019

    Squat:
    190kg x3
    170kg x3
    170kg x3
    170kg x3

    Front Squat:
    92.5kg x6
    92.5kg x6
    92.5kg x6

    SLDL:
    135kg x6
    135kg x6
    135kg x6

    Machine Rows: 100kg 3x15
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  15. #315
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    4-3-2019

    Pause Squat:
    170kg x3
    152.5kg x3
    152.5kg x3
    152.5kg x3

    Bench Press:
    135kg x3
    127.5kg x3
    127.5kg x3

    Tricep Pushdowns: 60kg 3x15


    Had really bad food poisoning yesterday and had terrible sleep all weekend. Amazingly today went really well, hit all the numbers i wanted.
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  16. #316
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    5-3-2019

    Deadlift:
    230kg x1
    210kg x2
    210kg x2

    Rack Pull:
    200kg x3
    200kg x3

    Bench Press:
    110kg x5
    110kg x5
    110kg x5

    Bentover DB Rows: 30kg 4x10


    Today felt pretty crap. I still havent caught up on my sleep and my deadlifts just werent grooving today. 230kg is my PR, so at least i havent gotten weaker but it was certainly very heavy.
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  17. #317
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    7-3-2019

    Slingshot Bench Press:
    147.5kg x3

    2sec Pause Bench Press:
    120kg x3
    120kg x3
    120kg x3

    Close Grip Bench Press:
    110kg x4
    110kg x4

    Facepulls: 40kg 3x20



    Very fun day of training. All the pressing felt very strong. New 3rm on slingshot bench press.
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  18. #318
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    8-3-2019

    Squat:
    192.5kg x3*
    180kg x3
    180kg x3

    Front Squat:
    97.5kg x5
    97.5kg x5

    SLDL:
    140kg x5
    140kg x5


    So today was very ****. The * next to my squat set is there due to the fact that i bitched out and only hit 2 reps initially of my top set of 192.5. I got nervous and cut both reps higher than usual, so my turn around.point was much higher. Normally i squat very deep and get that bounce out the hole.
    So i moved on to do the backoff work that I had planned. Hit 180kg x3 and it moved great, hit my usual depth. This got in my head a bit so decided i needed to get that last rep done for my 192.5 set. So i did it, full depth and it felt easier. **** me.
    Moved on and did my last back off set and then other stuff.

    TLDR: I bitched out and missed reps, came back later and got them. Lesson learned, be ferocious.
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  19. #319
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    11-3-2019

    Squat:
    180kg x5
    162.5kg x5
    162.5kg x5
    162.5kg x5

    Bench Press:
    127.5kg x5
    115kg x5
    115kg x5
    115kg x5

    Tricep Pushdowns: 60kg 3x15
    DB Lateral Raises: 7.5kg 3x20


    My plan was to peak over the next few weeks, but after last week ive decided i would rather just continue getting stronger and enjoy hitting little rep PRs in the gym.
    So this is the start over of a new cycle. Main squats are back on day 1 with main bench, day 2 is only deadlifts, Day 3 and 4 are lighter variation days with more accessory work.
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  20. #320
    Registered User FaIIen's Avatar
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    FaIIen is offline
    Yeah peaking is pretty much a waste of time, let alone 5 weeks of it as I'm doing rn. >_>

    But I do have to admit that it's fun.
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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  21. #321
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    12-3-2019

    Deadlift:
    205kg x4
    185kg x4
    185kg x4
    185kg x4

    Hyperextensions: 40kg 3x10
    Bentover DB Rows: 30kg 4x10
    Planks: BW 3x60s


    Felt pretty sore from yesterday, but after warming up everything went really well. I think this is a new 4RM on deadlifts... but im not sure. Definately had reps in the tank.
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  22. #322
    Registered User NomadicApe's Avatar
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    NomadicApe is offline
    Originally Posted by FaIIen View Post
    Yeah peaking is pretty much a waste of time, let alone 5 weeks of it as I'm doing rn. >_>

    But I do have to admit that it's fun.
    I just wasnt feeling it, and i figure why spend three weeks trying to be strong or spend three weeks getting stronger.

    You better bench that 150kg for both of us!
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  23. #323
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    14-3-2019

    High Bar Squat:
    157.5kg x4
    142.5kg x4
    142.5kg x4
    142.5kg x4
    142.5kg x4

    Slingshot Bench Press:
    142.5kg x4

    2sec Pause Bench Press:
    115kg x4
    115kg x4
    115kg x4
    115kg x4

    DB Shoulder Press: 17.5kg 3x15
    Lat Pulldowns: 90kg 3x15
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  24. #324
    Registered User FaIIen's Avatar
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    Originally Posted by NomadicApe View Post
    I just wasnt feeling it, and i figure why spend three weeks trying to be strong or spend three weeks getting stronger.

    You better bench that 150kg for both of us!
    Ye that's probably a smart move.

    The 3 week peaking template that Barbell Medicine put out looked pretty neat. I suppose a quick peak like that could be used to resensitize to volume if needed. Might try that in 6 months or so.

    140 moved really well today, I'm optimistic about the 150. Keeping my butt on the bench was a real struggle tho, gotta loosen them hips.
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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    15-3-2019

    Close Grip Bench Press:
    100kg x7
    100kg x7
    100kg x7
    100kg x7

    SLDL:
    150kg x7
    150kg x7
    150kg x7

    Belt Squats: 55kg 3x10
    Dips: BW 3x10
    Machine Rows: 100kg 3x15


    My plan to rig up belt squats kinda sucked. Next week ill probably do single leg press or split squats.
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    18-3-2019

    Squat:
    185kg x4
    165kg x4
    165kg x4
    165kg x4

    Bench Press:
    130kg x4
    117.5kg x4
    117.5kg x4
    117.5kg x4

    Tricep Pushdowns: 60kg 3x15
    DB Lateral Raises: 7.5kg 3x20
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    19-3-2019

    Deadlift:
    212.5kg x3
    190kg x3
    190kg x3
    190kg x3

    Hyperextensions: 40kg 3x10
    Bentover DB Rows: 35kg 4x10
    Planks: BW 3x60s
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    21-3-2019

    High Bar Squat:
    162.5kg x3
    145kg x3
    145kg x3
    145kg x3
    145kg x3

    Slingshot Bench Press:
    147.5kg x3

    2sec Pause Bench Press:
    117.5kg x3
    117.5kg x3
    117.5kg x3
    117.5kg x3

    DB Shoulder Press: 17.5kg 3x15
    Lat Pulldowns: 100kg 3x15
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    22-3-2019

    Close Grip Bench Press:
    102.5kg x6
    102.5kg x6
    102.5kg x6
    102.5kg x6

    SLDL:
    155kg x6
    155kg x6
    155kg x6

    Single Leg Press: 60kg 3x10
    Dips: BW 3x10
    Machine Rows: 100kg 3x15



    Also played around with trying Sumo deadlifts. Im sure that Sumo could be my main stance, just requires a lot of technique work.
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    25-3-2019

    Squat:
    190kg x3
    170kg x3
    170kg x3
    170kg x3

    Bench Press:
    132.5kg x3
    120kg x3
    120kg x3
    120kg x3

    Tricep Pushdowns: 60kg 3x15
    DB Lateral Raises: 7.5kg 3x20
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