Day 4, Week 4
Squats- 75kg x 8 (anybody wanna swap legs???)
DB shoulder press- 35kg x 8 (pretty sure this is a PR)
Triceps pushdowns- 40kg x 8 (elbows felt bad)
My forearms and elbows are hurting lately, maybe from the extensions 
hopefully it will settle down.
Day 5, Week 4
Chin ups- 20kg x 6 (these were supposed to be towel chins but had no towel)
Bench press- 120kg x 5 (meh)
EZ curls- 45kg x 7 (this seems like almost too big a jump from last week )
Calf raises- A load
Still ill 
Wrists felt really bad today for some reason and my left one went weird whilst I was warning up for bench. Hope this doesnāt become a real problem.
Day 6, Week 4
Deadlifts- 167.5kg x 6, 140kg x 5, 140kg x 5 (form felt bad on the heavy set but decent gains from last week)
Military press- 70kg x 6, 65kg x 6, 60kg x 7 (hmm :/)
Planche push ups- plenty of attempts lol
Couldnāt really get into the workout today but felt I got a decent weight on the deadlifts compared to last week. My forearms were seriously hurting even before I started training. Once I warmed up they felt ok to do military press but were no good for triceps extensions so just practiced planche push ups to get some work in on my tris.
Will hopefully be feeling better for next weeks training and make some good gains.
Day 1, Week 5
Pull ups- 10kg x 9
Bench press- 110kg x 9 (very disappointing)
Machine curls- 27.5kg x 9 (no improvement)
Came into this workout feeling pretty good an hyped up for it although my wrists even hurt too much to skip atm but as soon as I got to bench it all went downhill. Kinda disheartened as this is the week I usually make big gains but hopefully it was just an off day.
May I can relate to the disheartening feeling from the wrist/forearm pain. Definitely try foam rolling and stretching the wrists and forearms. Also be smart, donāt push things to where youāre just hurting your progress. Worst case scenario you stop what is causing pain, rest, and just kill whatever movement you can do.
Thanks for the advice man, gonna take out all the triceps extensions an hopefully theyāll start to get better.
Day 2, Week 5
Lateral raises- 12.5kg x 7 (still too heavy)
High rows- 40kg x 12 (find it awkward gripping the bar with these)
CGBP- 102.5kg x 10 (not bad)
Over slept today and ended up having to train really late so I missed out the good mornings (sounds weird lol) but my strength seemed to go up on my other lifts which is good. Especially as I wasnāt really into the workout which probably had something to do with only being on my second set of CGBP at 22:00!
Early workout tomorrow! 
Day 3, Week 5
Incline DB bench- 47.5kg x 8 (definitely a PR here
Single arm BB rows- 52.5kg x 8 (felt heavy!)
Hammer curls- 22.5kg x 9
Pleased with the PR on db press but find it strange that Iām stronger than ever on those yet my bench is still a LONG way off what it used to be.
Day 4, Week 5
Going into this workout I was already going to miss out tri extensions.cause of my wrist. Then I started warning up.for Squats an my knee felt a bit dodgy so just done a couple sets with 60kg and moved on. Worked up to do my first set of db shoulder press with 35kg and couldnāt clean the weight up to my shoulders, eventually got it up there but has wasted so much energy I only got 6 reps so decided to end the workout and take it as a kind of mid week rest day.
Hopefully tomorrow will bring a better workout!
Day 5, Week 5
Towel chins- 22.5kg x 5
Bench press- 122.5kg x 6, 120kg x 5, 110kg x 8 (FINALLY! Bench is feeling good! Apart from wrists :/)
Workout felt good although I ran out of time for curls so will do them on day 6 in place of triceps extensions cause of my forearms.
Day 6, Week 5
Deadlifts- 175kg x 5, 140kg x 6, 140kg x 6 (pretty happy with this
Military press- 75kg x 4, 70kg x 5, 60kg x 8 (shouldāve had the 5th rep but went off balance)
EZ curls- 50kg x 5, 45kg x 7, 45kg x 5
Day 1, Week 6
Pull ups- 10kg x 10, BW x 10, BW x 7
Bench press- 115kg x 9, 110kg x 9, 100kg x 12
Machine curls- 30kg x 8
Workout went pretty well today although my wrists didnāt hold up too well on bench they felt better than last week which is encouraging.
Once this final week is over Iām planning to deload for a week then go to a body part split but use Tim Henriques recent strength program for bench and Deadlift and hopefully see some nice strength gains. Am going to kind of do what aquacruzer is doing for Squats by not using maximal weights but doing them often until I get a good feel.for them.
Regarding wrist pain, definitely read this article: 13 Tips for Mighty Elbows and Wrists
[quote]AquaCruzer wrote:
Regarding wrist pain, definitely read this article: 13 Tips for Mighty Elbows and Wrists
Thanks man, I notice you already do a load of band work. Looks like Iāll be investing in some wraps! Gonna need em when Iām benching 4 plates a side next year anyway
alot of hard work in here man, your on the path to strenght for shure
the 67,5kg x 7 press where good.
Only one thing to say: keep it up and great work so far.
best regards from flo
Day 2, Week 6
Lateral raises- 12.5kg x 8
High rows- 40kg x 11 (the awkward grip on the bar really messes me up on these)
CGBP- 105kg x 7
Only got 1 meal in before this workout and not a lot of sleep so it didnāt go too well but not terrible either.
Day 3, Week 6
Chest supported row- 55kg x 10, 10, 10 (too easy)
Incline DB bench- 50kg x 6, 47.5kg x 8, 42.5kg x 10 (good to press the 50s)
Hammer curls- 22.5kg x 10, 20kg x 10, 17.5kg x 10 (arms were pumped!)
Some calf raises
Kind of messed up todays session for some reason as I was supposed to be doing the db press first but no harm done and enjoyed the workout
@flo thanks for checking in man! Always good to get some encouragement
Damn your dbpress are strong man!
a question if you dont mind:
Are you a recreational lifter or are you a competitive lifter? and what are your goals?
And offcourse the mandatory: keep it up
Day 4, Week 6
Just done some abs and some rehab/prehab work today as Iām still taking it easy with the extensions and had a bit of pain at the back of my knee which I think could just be from not warming up or stretching for the calf raises.
@Flo Thanks they do seem to of improved a lot recently, definitely the strongest Iāve been on db press.
I am planning to do a competition early next year, either just bench or a push an pull. Although Iād still train just as hard if I wasnāt going to compete cause I canāt stand not getting stronger lol. How about you? Are you competing?
[quote]Getting Closer wrote:
Day 4, Week 6
Just done some abs and some rehab/prehab work today as Iām still taking it easy with the extensions and had a bit of pain at the back of my knee which I think could just be from not warming up or stretching for the calf raises.
@Flo Thanks they do seem to of improved a lot recently, definitely the strongest Iāve been on db press.
I am planning to do a competition early next year, either just bench or a push an pull. Although Iād still train just as hard if I wasnāt going to compete cause I canāt stand not getting stronger lol. How about you? Are you competing? [/quote]
No not yet, but I am playing with a idea of competing sometime in the future. Maybe in the spring of 2012, but just maybe.
ps. Second that it is pointless to train if you arent getting stronger hahaā¦
what are you hoping to lift at the meet?