Staying fit (531)

**tommy4life** · 04-19-2021, 01:13 AM

C1W2
Limber 11

Bench (116)
3×80
3×92
9×102
3×92
5×80
SS. Chinup
DB Incline/Row (3×10)_22.5
Rear/Curl (3×15)_35/20

**tommy4life** · 04-20-2021, 01:25 AM

C1w2
Limber 11

Front Squat (120)
3×82
3×97
9×107
3×87
8×82
RDL (3×10)_82
Aide raises (3×15)_40

**tommy4life** · 04-25-2021, 10:46 PM

C1w3

Limber 11

Bench (116)
5×82
3×97
6×110
3×97
5×72
DB Incline/Row (5×10)_22.5
Rearfly/Curl (3×15)

100.5kg
Down 2.7kg in 3weeks
Still on 1800Cal with >180g Protein
Upper abs becoming visible again

**tommy4life** · 06-12-2021, 01:10 AM

Had some time off and coming back from back injury

Today

Agile 11
Squat (130)
5×85%_110
5×5 (FSL)_82.5
Pulldown (50 reps)
Farmers walk (10-20min)

**tommy4life** · 06-17-2021, 03:19 AM

■Bench (118)
5×85%_100 (10)
5×5 (FSL)_75
CS Row (5×8-15)_22.5
Arms (3×8-15)
Sled drag (15 min)

That's enough back healing. Time to get back into it. Bench went good, was probably 3rir.
Worked up to a drag of 100kg for 50m, forearms got burnt out. Interesting note, back drags seem to work the posterior chain noticeably more than sled pushes.

**tommy4life** · 06-18-2021, 12:41 AM

■Squat (132)
5×85%_110 (11)
5×5 (FSL)_85
Superset. Assist pull up (5 sets)
Deadbug/Back extensions (3 sets)
Sled work (15 min)

**tommy4life** · 06-19-2021, 08:42 PM

■Press (74)
5×85%_62.5 (13)
5×5 (FSL)_47.5
Row (5 sets)
Dips/Curls (3 sets)
Sled (15 min)

**thepissening** · 06-20-2021, 08:02 AM

nice n simple. In!

**tommy4life** · 06-21-2021, 01:48 AM

■Deadlift (140)
5×85%_117.5 (10)
5×5 (FSL)_90
Facepull (5 sets)
Ab wheal/Back ext (3 sets)
Sled drag (15 min)

Nice and light but Christ is my PC week

Originally Posted by thepissening

nice n simple. In!

Hey mate

**tommy4life** · 06-22-2021, 03:13 PM

■Bench (118)
3×90%_105 (10)
5×5 (FSL)_82.5
CS Row (5×8-15)_25
BW Dip/Curl (3×8-15)
Prowler work (15 min)

**tommy4life** · 06-25-2021, 01:43 AM

■Squat (132)
3×90%_117.5 (13)
5×5 (FSL)_90
Pulldown (5×8-15)_55
Ab wheal/Back ext (3×8-15)

Ruben was in the gym so did 30min of Prowler push/drag

TM a tad low

**tommy4life** · 06-26-2021, 12:42 AM

■Press (74)
3×90%_65 (11)
5×5 (FSL)_50
CS Row (5×8-15)_25
Dip/Curl (3×8-15)
Prowler push/drag (15min)

**tommy4life** · 06-28-2021, 03:33 AM

■Deadlift (178)
3×90%_160 (8)
5×5 (FSL)_122.5
Facepull (5×15-20)
Abs/Back ext (3×8-15)

Run 2.4km in 11.40. Happy with that since I haven't ran in years

**tommy4life** · 06-30-2021, 01:59 AM

■Bench (122)
1×95%_115 (8)
5×5 (FSL)_90
CS Row (5×8-15)_32.5
Dip/BB Curl (3×8-15)
4hr walk in the botanical gardens

**tommy4life** · 07-01-2021, 07:43 PM

■Squat (156)
1×95%_147.5 (8)
5×5 (FSL)_115
Pulldown (5×8-15)_50
Abs/Back ext (3×8-15)
Prowler push/drag (15min)

Plus set was around 2-3 rir, back hasn't fully healed so taking it easy.
It was hard to push the prowler afterwards. Maybe I'll switch to 5s pro so I can focus on my conditioning

**tommy4life** · 07-02-2021, 08:16 PM

■Press (74)
1×95%_70 (8)
5×5 (FSL)_55
CS Row (5×8-15)_32.5
Dip/Curl (3×8-15)
Prowler push/drag (15min)

**tommy4life** · 07-05-2021, 03:09 AM

■Deadlift (178)
1×95%_167.5 (6)
RDL 5×5 (70%)_122
Prowler push/drag (15min)

**tommy4life** · 07-09-2021, 11:12 PM

Bench (124)
5×85%_105 (11)
5×5 (FSL)_80
DB Row (5×8-12)_25
Dips/Curl (3×15)
Prowler (15min)

**tommy4life** · 07-12-2021, 01:36 AM

Deadlift (180)
5×85%_152 (9)
5×5 (FSL)_115
Facepull (5×20)_60
Conditioning (skip rope)

**tommy4life** · 07-30-2021, 07:43 PM

C1w1d1

Squat
3×112
3×130
7×147
Bench 5×5×95
Pulldown 5×10

**tommy4life** · 12-06-2021, 01:56 AM

■Bench (122)
5×85%_102 (9)
Bench (5×8)_77
BB Row (5×10)_70

Not much gyming lately, busy writting thesis.

**tommy4life** · 01-02-2022, 12:29 AM

Last week

■Bench (122)
3×90%_107 (6)
Bench/Row (5×)
Dips (3×)

■Sled push and drag for 25min

■F.Squat (128)
3×90%_115 (6)
F.Squat/Pulldown (5×)
GM (3×)

■Sled push and drag 25min

■Press (76)
3×90%_67 (6)
Press/Pulldown (5×)
Dips (3×)

Today
Sled hand over hand pull for 20min
Did not go over 40kg

**tommy4life** · 01-02-2022, 11:59 PM

Deadlift (178)
3x122
3x140
6x160
Deadlift/Facepull (5×)
Turkish getups

**tommy4life** · 03-27-2022, 05:25 PM

Random update

Front Squat 3x107 (10)
Press 3x62 (7)
Pulldown 3x8
Facepull 2x12

Score 73.3
1800 Cal, 175g protein, down 1kg/week

**tommy4life** · 03-30-2022, 12:24 AM

■WORKOUT C
DEADLIFT (154)
3x107
3x122
3×137 (9)
INCLINE PRESS (80)
3x55
3x62
3x70 (10)
BB ROW (96)
6x65
6x75
6x80 (8)
Back ext (2-3 sets)

Dropping bw too fast so increase to 2000 cal/week
Bw 100.7kg

**tommy4life** · 03-31-2022, 07:14 PM

■WORKOUT A
▪︎BACK SQUAT (144)
5x107
3x120
1x135 (8)
▪︎BENCH PRESS (112)
5x82
3x95
1x105 (3)
▪︎PENDLAY ROW (90)
8x67
6x75
3x80 (9)
▪︎DIP/CURL (2-3 sets)

Ive noticed before that my bench drop significantly during 531+ week. Good note, row:bench ratio is much better than it was a few years ago

Template is my 3 favourite exercises for push/pull/legs. I set each devided over 3 days. Interested to see what it does
https://startingstrength.com/trainin...olume-training

**tommy4life** · 04-02-2022, 10:01 PM

■WORKOUT B
▪︎FRONT SQUAT (122)
5x90
3x102
1x115 (7)
▪︎OVERHEAD PRESS (70)
5x52
3x57
1x65 (5)
▪︎NG PULLDOWN (100)
8x75
6x85
3x90 (5)
▪︎FACEPULL (2-3 sets)

Shoulder dislocations before front squat really helped with getting full clean grip over the bar

**darislav89** · 04-05-2022, 02:39 AM

■WORKOUT C
▪︎DEADLIFT (162)
5x120
3x137
1×152 (8)
▪︎INCLINE PRESS (84)
5x62
3x70
1x77 (9)
▪︎BB ROW (96)
8x70
6x80
3x85 (7)
▪︎BACK EXT (2-3 sets)

**tommy4life** · 04-07-2022, 02:30 AM

■WORKOUT A
▪︎BACK SQUAT (156)
5x100
5x115
5×132 (9)
▪︎BENCH PRESS (112)
5x72
5x82
5x95 (8)
▪︎PENDLAY ROW (96)
8x60
8x70
8×75 (10)
▪︎DIP/CURL (2-3 sets)

**tommy4life** · 04-08-2022, 11:09 PM

■WORKOUT B
▪︎FRONT SQUAT (126)
5x80
5x92
5x105 (9
▪︎OVERHEAD PRESS (72)
5x45
5x52
5x60 (7)
▪︎NG PULLDOWN (102)
8x65
8x75
8x80 (10)
▪︎FACEPULL (2-3 sets)

Bw 99kg, losing weight too fast. Raise calories to 2200cal

Thread: Staying fit (531)

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