314lbs to 199lbs

Training Training Logs
67

Set: 50kg
Press: 8,6,4
Hip Adduction: (66kg): 8,6,4
Hip Abduction (66kg): 8,6,4
Lower back raise (30kg): 8,6,4
SGHP: 8,6,4
Bench Press: 8,6,4
Chin Ups (+45kg assist): 6,6,4

Set: 55kg
Press: 8,6,4
Hip Adduction: (73kg): 8,6,4
Hip Abduction (73kg): 8,6,4
Lower back raise (30kg): 8,6,4
SGHP: 8,6,4
Bench Press: 8,6,4
Chin Ups (+50kg assist): 7,6,4

Set: 60kg
Press: 8,6,4
Hip Adduction: (79kg): 8,6,4
Hip Abduction (79kg): 8,6,4
Lower back raise (30kg): 8,6,4
SGHP: 8,6,4
Bench Press: 8,6,4
Chin Ups (+54kg assist): 8,6,4
Forearms smashed

Set: 65kg
Press: 7,6,4
Hip Adduction: (79kg): 8,6,4
Hip Abduction (79kg): 8,6,4
Lower back raise (30kg): 8,6,4
High Pull: 8,6,4
Bench Press: 7,5,4
Chin Ups (+59kg assist): 8,6,4

Notes

  • The (ad/ab)duction + lower back raises have helped alot. Some remaining pain in my left glute is gone.

  • Will swap off the (ab/ad) duction exercises tomorrow, for Back Squat. Doing full sets of lower back raises is pretty dumb in hindsight - way too much volume for a isolated bodypart. Entire back is on /fire/ right now.

  • Increasing the starting weight is paying off. What winded me to death 3 weeks ago is now fine.

  • Increased to 4 sets. Could have done 5, but the gym began to get packed, so became a mess with the amt of equipment. Will go at 3am instead of 3:30am from tomorrow. Also need to reduce the between set rest times.

  • First time at 65kg, began testing my bench/press for the *8 set.

  • Chin Ups continue to smash my forearms, though now they are getting more pumped than outright exhausted.

2 Likes
230lbs -> 180lbs