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  1. #451
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    24-9-2019

    Deadlift:
    205kg x2
    170kg x3
    170kg x3
    170kg x3

    Block Pulls:
    140kg x5
    140kg x5

    Cable Rows: 50kg x100
    Hamstring Curls: 18kg x100
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  2. #452
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    26-9-2019

    High Bar Squat:
    147.5kg x6
    147.5kg x6
    147.5kg x6
    147.5kg x6

    Close Grip Bench Press:
    112.5kg x6
    112.5kg x6
    112.5kg x6
    112.5kg x6

    DB Bench Press: 25kg DBs x100
    Lat Pulldowns: 50kg x100
    Abs: BW x100
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  3. #453
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    27-9-2019

    3sec Pause Bench Press:
    110kg x4
    110kg x4
    110kg x4
    110kg x4

    Slingshot Bench Press:
    135kg x5
    135kg x5

    Back Raises: 40kg 3x10
    DB Shoulder Press: 12.5kg DBs x100
    Cable Row: 50kg x100
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  4. #454
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    30-9-2019

    Squat:
    190kg x1
    160kg x3
    160kg x3
    160kg x3

    Bench Press:
    140kg x1
    120kg x3
    120kg x3
    120kg x3

    Deadlift:
    205kg x1

    Cable Rows: 58kg 3x15
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  5. #455
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    4-10-2019

    Squat:
    202.5kg x1
    212.5kg xfail

    Bench Press:
    120kg x2
    130kg x2

    ..........

    Overhead Press:
    60kg x5
    65kg x5
    70kg x5

    Hack Squat:
    40kg x10
    80kg x7
    120kg x8


    Today was the last day of an improptu deload week, so wanted to have a crack at some PRs. Squats just felt heavy, so missed that. Halfway through bench warmups i decided to call it, my motivation had tanked and just wasnt feeling it. Had a go at some OHP which felt surprisingly strong, and Hack Squats which hammered my quads. Both OHP and Hack Squats will be in my next block.
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  6. #456
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    7-10-2019

    Squat:
    160kg x10
    140kg x7
    140kg x7
    140kg x7
    140kg x7

    Bench Press:
    115kg x10
    100kg x7
    100kg x7
    100kg x7
    100kg x7

    DB Bench Press: 20kg DBs 3x15
    Facepulls: 22kg 2x30


    Going in a slightly different direction, going to do a hypertrophy cycle. Build some muscle, build some work capacity. Doing 531-esque Amraps for Squat Bench and Deadlift. Holy chit my lungs are dreadful. Top set of squats is a big PR. Bench im happy with considering how dead i was after the squats. Lets see how deadlifts go tomorrow....
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  7. #457
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    8-10-2019

    Deadlift:
    177.5kg x8
    165kg x5
    165kg x5
    165kg x5
    165kg x5

    Overhead Press:
    50kg x10
    50kg x10
    50kg x10
    50kg x10

    Back Raises: 20kg 4x10
    Cable Rows: 50kg 3x15



    Deadlifts feeling good, no form breakdown. It turns out, if you gain weight you need to wear your belt looser to get into a good deadlift position. Not keep it the same tightness for months like an idiot......
    The AMRAP set i had a rep or two in the tank. Im fatigued from yesterdays squats, and i dont want to be grinding any deadlifts.
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  8. #458
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    10-10-2019

    High Bar Squat:
    132.5kg x8
    132.5kg x8
    132.5kg x8
    132.5kg x8
    132.5kg x8

    Close Grip Bench Press:
    102.5kg x8
    102.5kg x8
    102.5kg x8
    102.5kg x8
    102.5kg x8

    DB Incline Press: 20kg DBs 3x15
    Tricep Pushdowns: 40kg 3x20
    Abs: BW 5x20secs
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  9. #459
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    11-10-2019

    Spoto Bench Press:
    100kg x6
    100kg x6
    100kg x6
    100kg x6

    Sumo Deadlift:
    130kg x7
    130kg x7
    130kg x7
    130kg x7

    Lat Pulldowns: 67kg 3x15
    Cable Rows: 50kg 3x15
    Bicep Curls: 5kg 2x20
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  10. #460
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    14-10-2019

    Squat:
    170kg x9
    142.5kg x7
    142.5kg x7
    142.5kg x7
    142.5kg x7

    Bench Press:
    120kg x8
    102.5kg x7
    102.5kg x7
    102.5kg x7
    102.5kg x7

    DB Bench Press: 25kg DBs 3x15
    Facepulls: 22kg 2x30



    Big squat rep PR today, my work capacity has certainly increased since last week. After my amrap set last week i spent 10 mins trying to recover. Today i felt fresh and ready to go after 5-6 mins. Bench went ok, would have liked 9 reps but whatever. Ive done 120kg x10 touch n go, but todays reps were all paused on the chest.
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  11. #461
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    15-10-2019

    Deadlift:
    185kg x7
    167.5kg x5
    167.5kg x5
    167.5kg x5
    167.5kg x5

    Overhead Press:
    52.5kg x10
    52.5kg x10
    52.5kg x10
    52.5kg x10

    Back Raises: 20kg 3x10
    Cable Rows: 50kg 3x15



    Deadlifts are still feeling good and consistent. I had 1 rep maybe 2 reps in the tank for my amrap, but i dont want to be grinding deadlift reps.
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  12. #462
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    17-10-2019

    High Bar Squat:
    135kg x8
    135kg x8
    135kg x8
    135kg x8
    135kg x8

    Close Grip Bench Press:
    105kg x8
    105kg x8
    105kg x8
    105kg x8
    105kg x8

    DB Incline Press: 20kg DBs 3x15
    Tricep Pushdowns: 40kg 3x20
    Abs: BW 5x20s
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  13. #463
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    18-10-2019

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

    Sumo Deadlift:
    135kg x7
    135kg x7
    135kg x7
    135kg x7

    Lat Pulldowns: 58kg 3x15
    Cable Rows: 50kg 3x15
    Bicep Curls: 5kg 2x20
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  14. #464
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    21-10-2019

    Squat:
    177.5kg x7
    145kg x7
    145kg x7
    145kg x7
    145kg x7

    Bench Press:
    127.5kg x6
    105kg x7
    105kg x7
    105kg x7
    105kg x7

    DB Bench Press: 27.5kg DBs 3x15
    Facepulls: 22kg 2x30


    New Squat 7RM and Bench 6RM. Not great, not terrible. Squats i had another rep on the tank, Bench was a grind. Misgrooved the 6th rep and had to fight it up.
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  15. #465
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    22-10-2019

    Deadlift:
    195kg x6
    170kg x5
    170kg x5
    170kg x5
    170kg x5

    Overhead Press:
    55kg x10
    55kg x10
    55kg x10
    55kg x10

    Back Raises: 20kg 3x10
    Cable Rows: 50kg 3x15



    Probably the best deadlift session ive had in months. 195kg x6 is a new 6RM, and ERM puts me back around where i used to be. This is the first step to making some solid progress.
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  16. #466
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    24-10-2019

    High Bar Squat:
    137.5kg x8
    137.5kg x8
    137.5kg x8
    137.5kg x8
    137.5kg x8

    Close Grip Bench Press:
    107.5kg x8
    107.5kg x8
    107.5kg x8
    107.5kg x8
    107.5kg x8

    DB Incline Press: 25kg 3x15
    Tricep Pushdowns: 40kg 3x20
    Abs: BW 5x20s
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  17. #467
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    25-10-2019

    Spoto Bench Press:
    105kg x6
    105kg x6
    105kg x6
    105kg x6

    Sumo Deadlift:
    140kg x7
    140kg x7
    140kg x7
    140kg x7

    Lat Pulldowns: 58kg 3x15
    Cable Rows: 50kg 3x15
    Bicep Curl: 5kg DBs 2x20
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  18. #468
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    29-10-2019

    Squat:
    165kg x10
    142.5kg x7
    142.5kg x7
    142.5kg x7
    142.5kg x7

    Bench Press:
    117.5kg x8
    102.5kg x7
    102.5kg x7
    102.5kg x7
    102.5kg x7

    DB Bench Press: 30kg 3x15
    Facepulls: 22kg 2x30


    Edit: this was on the 28th, not 29th
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  19. #469
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    29-10-2019

    Deadlift:
    180kg x9
    167.5kg x5
    167.5kg x5
    167.5kg x5
    167.5kg x5

    Cable Rows: 55kg 3x15
    DB Lateral Raises: 7.5kg DBs 3x20
    Bicep Curls: 7.5kg DBs 3x20


    Deadlifts are finally back to feeling good. Hopefully I can keep this progress going.
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  20. #470
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    31-10-2019

    High Bar Squat:
    135kg x8
    135kg x8
    135kg x8
    135kg x8
    135kg x8

    Close Grip Bench Press:
    105kg x8
    105kg x8
    105kg x8
    105kg x8
    105kg x8

    Tricep Pushdowns: 45kg 3x20
    Plank: BW 3x20s


    As part of my re-arranging the week ive dropped Incline DB press from today since it always makes my shoulders feel funky. I also moved OHP onto my Day 4 (tomorrow) so im back to pressing 3x a week. Got rid of Sumos on Day 4 because my back fatigue was not recovering in time for mondays Squats.
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  21. #471
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    11-1-2019

    Overhead Press:
    55kg x8
    55kg x8
    55kg x8
    55kg x8

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

    Back Raises: 45kg 4x10
    Lat Pulldowns: 72kg 3x15
    Machine Rows: 100kg 3x15
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  22. #472
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    4-11-2019

    Squat:
    175kg x8
    145kg x7
    145kg x7
    145kg x7
    145kg x7

    Bench Press:
    122.5kg x8
    105kg x7
    105kg x7
    105kg x7
    105kg x7

    DB Bench Press: 30kg DBs 3x15
    Facepulls: 22kg 2x30


    New 8RM on both squat and bench press!
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  23. #473
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    Are you shooting video of squats and other strength exercises?
    It would be interesting to see ...
    bench press 165 kgx1, 125 kgx13, 100 kgх24
    overhead press 100 kgx1, 82,5 kg 4 sets х 5 reps
    deadlift 230 kgx1, 200 kgx4, 190 kg 3 sets x 5 reps
    raw squat 180 kgx1, 150 kg 5x5
    chin-ups +25 kg x10 reps
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  24. #474
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    5-11-2019

    Deadlift:
    190kg x7
    170kg x5
    170kg x5
    170kg x5
    170kg x5

    Cable Rows: 55kg 3x15
    DB Lateral Raises: 7.5kg DBs 3x20
    Bicep Curls: 7.5kg DBs 3x20


    Deadlifts are still progressing. +5kg 7RM.
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  25. #475
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    NomadicApe is offline
    Originally Posted by Oleg1975K View Post
    Are you shooting video of squats and other strength exercises?
    It would be interesting to see ...

    No, i dont video any of my workouts. I cant be bothered with that sort of stuff.
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  26. #476
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    7-11-2019

    High Bar Squat:
    137.5kg x8
    120kg x8
    120kg x8
    120kg x8

    Close Grip Bench Press:
    107.5kg x8
    107.5kg x8
    107.5kg x8
    107.5kg x8
    107.5kg x8

    Tricep Pushdowns: 45kg 3x20
    Plank: BW 5x20s


    Lower back still very very fatigued after tuesday's deadlifts. My first set of HB Squats felt awful, so i dropped the weight down.
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  27. #477
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    8-11-2019

    Overhead Press:
    57.5kg x8
    57.5kg x8
    57.5kg x8
    57.5kg x8

    Spoto Bench Press:
    105kg x6
    105kg x6
    105kg x6
    105kg x6

    Back Raises: 20kg 4x10
    Lat Pulldowns: 72kg 3x15
    Machine Rows: 100kg 3x15
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  28. #478
    Registered User NomadicApe's Avatar
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    NomadicApe is offline

    11-11-2019

    Squat:
    182.5kg x7
    147.5kg x7
    147.5kg x7

    Bench Press:
    130kg x5
    107.5kg x7
    107.5kg x7

    DB Bench Press: 30kg 3x15
    Facepulls: 22kg 2x30


    This is the final week of this 6 week block. New 7RM on Squats. Very happy with this. On Bench I went for a 6th rep and missed it. I feel my bench press has made the least progress over the past few weeks. For my bench press I feel I need the majority of the volume at higher intensities, while recently a lot has been very sub maximal.
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  29. #479
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    NomadicApe is offline

    12-11-2019

    Deadlift:
    200kg x3

    Cable Rows: 55kg 3x15
    DB Lateral Raises: 7.5kg DBs 3x20
    Bicep Curls: 7.5kg DBs 3x20


    Did not go as well as planned, i got stuck in a bad position halfway up on the 4th rep so dumped it, didnt want to grind. Still fatigued from last weeks 7RM I guess. Ah well.
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    NomadicApe is offline

    14-11-2019

    High Bar Squat:
    140kg x8
    140kg x8
    140kg x8

    Close Grip Bench Press:
    110kg x8
    110kg x8
    110kg x8
    110kg x8

    Tricep Pushdowns: 50kg 3x20
    Plank: BW 5x20s
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