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  1. #61
    I hate caravans caravanbrah's Avatar
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    Smolov jr workout 11 of 12
    Day 3 of week 3
    70kg×8 sets×4 reps

    That's a reps PR! Felt good. Failed the last rep of the last set, I probably should have had an extra couple minutes rest. Push pressed that last rep but everything else was good.
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  2. #62
    I hate caravans caravanbrah's Avatar
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    Smolov jr workout 12 of 12
    Day 4 of week 3
    72.5kg×6 sets×3 reps
    70kg×1 sets×2 reps

    Lateral raises with dumbells
    12kg×12×6

    Cable face pulls 7 sets 12-15 reps. Increasing weight.


    Took two days off before this workout. I was just fried after the last ohp session. Still pretty fried today to be honest. Had to drop weight after 6 sets and then call it on ohp after 1 more set. Fukked! Pretty happy with how smolov has gone but I'm pretty happy that it's over. Will try again in another 6 months to a year!
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  3. #63
    I hate caravans caravanbrah's Avatar
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    Ohp
    Bar×2×10
    40kg×1×3
    50kg×1×2
    60kg×1
    70kg×1
    77.5kg×1
    80kg×1
    70kg×3

    Lateral raises with dumbells
    12kg×5×12

    Cable face pulls 6 sets 12-15 reps. Increasing weight.

    Finished with triceps.

    5kg PR today. Feel pretty happy with that.
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  4. #64
    I hate caravans caravanbrah's Avatar
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    Ohp
    Bar×2×10
    40kg×1×3
    50kg×1×2
    60kg×1×3
    67.5kg3×4
    60kg×2×4

    Lateral raises with dumbells
    12kg×5×12
    16kg×3×12

    Cable face pulls 6 sets 12-15 reps. Increasing weight.
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  5. #65
    I hate caravans caravanbrah's Avatar
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    Ohp
    Bar×2×10
    40kg×1×3
    50kg×1×2
    60kg×1×3
    65kg1×3
    70kg×2×2
    72.5×2×2
    60kg×2×5

    Lateral raises with dumbells
    12kg×3×12
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  6. #66
    I hate caravans caravanbrah's Avatar
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    After heavy incline press. Feels good.

    Seated dumbell press
    12kg×1×8
    24kg×1×5
    32kg×1×5
    36kg×2×4
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  7. #67
    I hate caravans caravanbrah's Avatar
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    Ohp
    Bar×2×10
    40kg×1×3
    50kg×1×3
    60kg×1×3
    65kg1×3
    67.5kg×3×4
    60kg×1×5

    Lateral raises with dumbells
    12kg×3×12
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  8. #68
    Goodbye misc JaymzJ's Avatar
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    JaymzJ has a brilliant future. Third best rank! (+40000) JaymzJ has a brilliant future. Third best rank! (+40000) JaymzJ has a brilliant future. Third best rank! (+40000) JaymzJ has a brilliant future. Third best rank! (+40000) JaymzJ has a brilliant future. Third best rank! (+40000) JaymzJ has a brilliant future. Third best rank! (+40000) JaymzJ has a brilliant future. Third best rank! (+40000) JaymzJ has a brilliant future. Third best rank! (+40000) JaymzJ has a brilliant future. Third best rank! (+40000) JaymzJ has a brilliant future. Third best rank! (+40000) JaymzJ has a brilliant future. Third best rank! (+40000)
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    In to watch you annihilate your goal, you can do it bro, way to get after it boss!
    I have said these things to you so that by means of me you may have peace. In the world you will have tribulation, but take courage! I have conquered the world.
    John 16:33
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  9. #69
    I hate caravans caravanbrah's Avatar
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    Seated dumbell press superset with seated row
    12kg×1×12
    24kg×1×5
    36kg×2×4
    24kg×1×8

    After heavy incline bench.
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  10. #70
    I hate caravans caravanbrah's Avatar
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    Ohp
    Bar×2×10
    40kg×1×3
    50kg×1×3
    60kg×5×5

    Lateral raises with dumbells superset with cable face pulls.
    12kg×3×12

    Tired af today from working nights hence low volume for accessories
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  11. #71
    I hate caravans caravanbrah's Avatar
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    Ohp
    Bar×2×10
    40kg×1×3
    50kg×1×3
    60kg×1×1
    62.5kg×4×5

    Lateral raises
    10kg×1×10
    16kg×3×8

    Incline bench after ohp and then rows and lat pulldown. Then chest and shoulder accessories. Trying a push/pull, deadlift, squat routine for a little while. Emphasis will be on ohp on push/pull day.
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  12. #72
    I hate caravans caravanbrah's Avatar
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    Ohp
    Bar×2×10
    40kg×1×3
    50kg×1×3
    60kg×1×1
    65kg×4×5

    Followed by incline bench and lat pulldown and rows. Fukd so no accessories today.
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  13. #73
    I hate caravans caravanbrah's Avatar
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    Seated dumbell press
    10kg×1×12
    12kg×2×12
    24kg×2×5
    30kg×1×5
    36kg×3×5
    20kg×2×12

    Lateral raises with dumbells
    12kg×3×12

    Quick blast before I do a circuit. Coming off nightshift so I'm happy with energy and strength.
    Last edited by caravanbrah; 08-09-2019 at 04:48 PM.
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  14. #74
    I hate caravans caravanbrah's Avatar
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    This was from a few days ago... standard extras, bench , chest accessories and pulling accessories not logged.

    Ohp
    Bar×2×10
    40kg×1×3
    50kg×1×3
    60kg×1×1
    67.5kg×4×4

    Dumbell front raises
    10kg×3×10

    Lateral raises
    12kg×3×12
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  15. #75
    I hate caravans caravanbrah's Avatar
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    Ohp
    Bar×2×10
    40kg×1×3
    60kg×1×3
    70kg×1×4
    70kg×1×3
    70kg×1×2
    60kg×2×3 beltless

    Close grip bench and pulling accessories after. Felt ****. Is what it is.
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  16. #76
    I hate caravans caravanbrah's Avatar
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    Ohp
    Bar×2×10
    40kg×1×3
    60kg×4×5


    Dumbell front raises to overhead
    8kg×1×10
    10kg×2×10

    Lateral raises
    12kg×3×12

    Cable face pulls 6 sets 12-15 reps. Increasing weight.
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  17. #77
    I hate caravans caravanbrah's Avatar
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    Seated dumbell press neutral grip
    4kg×2×12
    12kg×2×12
    24kg×1×5
    30kg×3×8
    22kg×1

    Upright row.
    Barbell×8
    40kg×1×8
    50kg×2×8
    40kg×1×8

    Lateral raises with dumbells
    12kg×5×12
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  18. #78
    I hate caravans caravanbrah's Avatar
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    Ohp
    Bar×2×10
    40kg×1×3
    50kg×1×3
    60kg×1×1
    62.5kg×5×5


    Dumbell front raises to overhead
    10kg×3×10

    Lateral raises
    12kg×3×15
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  19. #79
    I hate caravans caravanbrah's Avatar
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    Seated dumbell press neutral grip

    8kg×2×10
    24kg×1×8
    30kg×2×5

    After heavy flat bench. Feeling good. Now to get yucky and watch the rugby.
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  20. #80
    I hate caravans caravanbrah's Avatar
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    Ohp
    Bar×2×10
    40kg×1×3
    50kg×1×3
    60kg×1×1
    67.5kg×3×4

    Disappointed but got beyond blind drunk over the weekend so it's no suprise that my training is suffering this week.

    Lat pulldowns

    Lateral raises
    12kg×3×12
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  21. #81
    I hate caravans caravanbrah's Avatar
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    Ohp
    Bar×2×10
    40kg×1×3
    50kg×1×3
    60kg×1×1
    67.5kg×3×5
    60kg×1×5

    Incline dumbell press
    30kg×1×12
    36kg×2×8

    Lat pulldowns

    Lateral raises
    12kg×3×12

    Massive DOMS in my traps today after farmers walks yesterday but pretty happy with the work.
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  22. #82
    I hate caravans caravanbrah's Avatar
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    Ohp
    Bar×2×10
    40kg×1×3
    50kg×1×3
    60kg×1×1
    70kg×1×4
    70kg×3×3
    60kg×2×3

    Behind the neck press
    50kg×3×5

    Lat pulldowns and rows on hammerstrength machine.

    Lateral raises
    12kg×1×12
    14kg×2×12

    Dumbell front raises
    10kg×3×8

    I wanted 70kg×4×4 but it wasnt to be. Will go for 65 or 67.5 5×5 next week.
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  23. #83
    I hate caravans caravanbrah's Avatar
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    Ohp
    Bar×2×10
    40kg×1×3
    50kg×1×3
    60kg×1×1
    67.5×3×5
    67.5×1×3
    65kg×1×5

    Disappointing. Wanted 5×5, got to evaluate my diet I think... my programming I think is on track but I've dropped a bit of weight and this may be affecting my strength now.

    Incline press then lat pulldown and face pulls

    Lateral raises superset with leg raises-summer is coming.
    12kg×1×12
    14kg×3×12
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  24. #84
    I hate caravans caravanbrah's Avatar
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    Ohp
    Bar×2×10
    40kg×1×3
    50kg×1×3
    60kg×5×6

    Cable face pulls- 6 sets
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  25. #85
    I hate caravans caravanbrah's Avatar
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    Ohp
    Bar×2×10
    40kg×1×3
    50kg×1×3
    60kg×1×3
    65kg×4×5
    60kg×1×4-wider grip on this set. No good.

    Incline press then lat pulldown and face pulls

    Cable flys superset with 3×12 12kg lateral raises
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  26. #86
    I hate caravans caravanbrah's Avatar
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    Ohp
    Bar×2×10
    40kg×1×3
    50kg×1×3
    60kg×1×1
    67.5kg×4×5
    60kg×1×5

    Incline press then pull ups and face pulls

    Dumbell front raises
    10kg×3×10

    Lateral raises
    12kg×3×15
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  27. #87
    I hate caravans caravanbrah's Avatar
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    12kg×2×12
    24kg×1×5
    32kg×3×5

    Quick blast before I do arms.
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  28. #88
    I hate caravans caravanbrah's Avatar
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    Ohp
    Bar×2×10
    40kg×1×3
    50kg×1×3
    60kg×1×2
    70kg×4×4
    60kg×1×4


    Incline press, then lat pulldowns-back extension superset.

    Rear delt flys
    12kg×3×10

    Lateral raises
    12kg×3×15

    Finished with 15 mins on assault bike. Happy with the session.
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  29. #89
    Ruslting Jimmies JamesA1990's Avatar
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    good luck OHPbrah
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  30. #90
    I hate caravans caravanbrah's Avatar
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    Originally Posted by JamesA1990 View Post
    good luck OHPbrah
    Thankyou man. Progress is way slower than I anticipated, but there is still progress. Will start are dreamer bulk in February to really punch the weight up.
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