Strong, Stronger, Strongerer

[NomadicApe]

Deadlift:
200kg x1
175kg x5
175kg x5
175kg x5
175kg x5
175kg x5

Cable Rows: 50kg 4x10
Back Extensions: BW 3x8

[NomadicApe]

Close Grip Bench Press:
125kg x1
100kg x6
100kg x6
100kg x6
100kg x6
100kg x6

DB Shoulder Press: 15kg 3x15
Tricep Pushdowns: 40kg 3x20
DB Lateral Raises: 5kg 3x20


Light Bench Press day. I guess this is a CGBP 1RM or something? Never done any singles for CGBP before. Yay for random PRs.

[NomadicApe]

High Bar Squat:
170kg x1
135kg x6
135kg x6
135kg x6
135kg x6

T-Bar Rows: 30kg 3x15
Lat Pulldowns: 50kg 3x15
Back Extensions: BW 3x10


Light Squat Day. Nice little 1RM PR on High Bar Squats, simply because ive never done singles with them before. Kind of daft, but its a nice end to the first week back to training.

[NomadicApe]

Squat:
200kg x1
167.5kg x5
167.5kg x5
167.5kg x5
167.5kg x5
167.5kg x5

Bench Press:
102.5kg x6
102.5kg x6
102.5kg x6

Pull Ups: BW x40 total reps
Back Extensions: BW 3x10

[NomadicApe]

Bench Press:
140kg x1
120kg x5
120kg x5
120kg x5
120kg x5
120kg x5

Tricep Pushdowns: 45kg 3x20
Facepulls: 30kg 3x30


Bench felt a lot harder than I expected it to. I think my form was off, since my last set suddenly felt a lot more comfortable. However final rep was definately at a 10.

[NomadicApe]

Deadlift:
210kg x1
180kg x5
180kg x5
180kg x5
180kg x5
180kg x5

Squat:
120kg x6
120kg x6
120kg x6

Cable Rows: 50kg 4x10
Back Extensions: BW 3x10




Actually had a good Deadlift session, first in a while. Hopefully can keep this momentum going for a couple weeks.

[NomadicApe]

Bench Press:
112.5kg x4
112.5kg x4
112.5kg x4
112.5kg x4
112.5kg x4
112.5kg x4

DB Shoulder Press: 15kg 3x15
Lat Pulldowns: 55kg 3x15
DB Lateral Raises: 5kg 3x20

[NomadicApe]

Squat:
157.5kg x4
157.5kg x4
157.5kg x4
157.5kg x4

Bench Press:
130kg x1
130kg x1
130kg x1

Slingshot Bench Press:
150kg x1

Deadlift:
170kg x2
170kg x2
170kg x2
170kg x2

[NomadicApe]

Squat:
200kg x1
175kg x5
175kg x5
175kg x5
175kg x5
175kg x5

Bench Press:
102.5kg x6
102.5kg x6
102.5kg x6

Pull Ups: BW x40 total reps
Back Extensions: BW 3x10



Squats are getting tougher. Top single wasnt as good as i hoped. However 175kg is a 5x5 PR i guess?

[NomadicApe]

Bench Press:
140kg x1
122.5kg x5
122.5kg x5
122.5kg x5
122.5kg x5
122.5kg x5

Tricep Pushdowns: 45kg 3x20
Facepulls: 30kg 3x30



This is a 5x5 PR for bench, but it felt pretty difficult. I think the problem with my bench has been that recently Im doing Pull ups the day before. My biceps and forearms were aching today, which might be why my Bench feels so off. My shoulders, pecs, triceps all feel fine. Ill ditch the pull ups next week, hopefully makes a difference.

[NomadicApe]

Deadlift:
210kg x1
185kg x5
185kg x5
185kg x5
185kg x5
185kg x5

Squat:
120kg x6
120kg x6
120kg x6

Cable Rows: 40kg 3x10
Back Extensions: BW 3x10



185kg matches my best 5x5 weight for deadlift. Looks like ive managed to rebuild it back up. With any luck I might actually make some progress.

[NomadicApe]

Bench Press:
110kg x4
110kg x4
110kg x4
110kg x4
110kg x4
110kg x4

DB Shoulder Press: 15kg 3x15
Lat Pulldowns: 50kg 3x15
DB Lateral Raises: 5kg 3x20



My shoulders are feeling pretty beat up. Hopefully better for squats and bench tomorrow....

[NomadicApe]

Squat:
162.5kg x4
162.5kg x4
162.5kg x4

Bench Press:
132.5kg x1
132.5kg x1

Slingshot Bench Press:
140kg x1
145kg x1

Back Extensions: BW 3x10




Shoulders still feel like crap, lower back still fatigued. And thus ends my three week foray into high frequency. Does not work for me, im just ****ing myself up. Next week im back to my Lower Upper split to finish off this four week block, and then for the forseeable future. Hoping for some 5x5 PRs on all three lifts next week....

[NomadicApe]

Squat:
202.5kg x1
180kg x5
180kg x5
180kg x5
180kg x5
180kg x5

SLDL:
100kg x8
100kg x8
100kg x8

Split Squats: BW 3x10
Tbar Rows: 20kg 3x15


Got all my 5x5 reps in with 180kg! Feeling pretty damn good. Went really light on accessory movements. Shoulder doesnt feel great though, lets see how bench goes tomorrow...

[NomadicApe]

Bench Press:
140kg x1
125kg x5
125kg x5
125kg x5
125kg x5
125kg x5

Tricep Pushdowns: 58kg 3x10
Facepulls: 27kg 3x20


Shoulder/Pec felt a little better today. When warming up felt a slight discomfort, so made sure to do a thorough warm up. 140kg felt pretty good, and got 125kg for 5x5 (PR!). This week was easier than all the previous weeks, im glad i ditched the pull ups on my Squat day.

[NomadicApe]

Deadlift:
212.5kg x1
190kg x5
190kg x5
190kg x5
190kg x5
190kg x5

Front Squat:
60kg x8
60kg x8
60kg x8

Cable Rows: 58kg 3x10
Back Extensions: BW 3x10


Deadlifts felt great today. 190kg is another 5x5 PR, so very happy with the progress over the past four weeks. Pretty cool that four weeks of no/minimal lifting, followed by four weeks training, and im hitting PRs.

[NomadicApe]

Overhead Press:
75kg x3
55kg x8
55kg x8
55kg x8
55kg x8

Pull Ups: BW 4x10
Tricep Pushdowns: 54kg 3x15
DB Lateral Raises: 7.5kg 3x20
Bicep Curls


Was going to bench press today but my pec still felt a little odd during warm ups. Figured I would play it safe and let it recover, rather than add to the injury. Hopefully its feeling better for next week.

[NomadicApe]

Squat:
205kg x1
162.5kg x5
162.5kg x5
162.5kg x5
162.5kg x5
162.5kg x5

SLDL:
120kg x8
120kg x8
120kg x8
120kg x8

Hamstring Curls: 36kg 3x10
T-bar Rows: 30kg 3x15

[NomadicApe]

Bench Press:
142.5kg x1
115kg x5
115kg x5
115kg x5
115kg x5
115kg x5

Close Grip Bench Press:
90kg x8
90kg x8
90kg x8
90kg x8

DB Shoulder Press: 20kg 3x10
Tricep Pushdowns: 63kg 3x10
Facepulls: 31kg 3x20