August 2/2024 - Friday
SCG Bench Press - lbs
25 push ups
25 push ups
135x5
225x3
315x1
355x1
305x5x5
Press - lbs
135x5
155x1
185x1
155x5x5
Lat pulldowns - lbs
195x3x5
T bar rows
142.5x3x5
August 4/2024 - Sunday
DATA Day 2
morning weight = 100.4 KG
after gym weight = 101.0 KG
time of workout = 11:00 - 2:00
stress = low
Bench Press - KG
25 push ups
25 push ups
70x5
120x2
160x1
180x1 @ 1.56
150x5x5 @ 1.23-1.39
Incline Bench Press - LBS
135x5
225x2
275x1
230x5x5
Chins
x5
25lbs x5x5
Hack squats - lbs
230x4x5
ab roller from knees
x20
Sucks to hear about the hip messing the meet up for you man. When is your next one?
Probably next year provincials, which is in May or June.
I’m loosing weight and it’s rough on the bench press so gotta let that settle in first.
1 Like
August 5/2024 - Monday
Hack Squat - lbs
180x3x6
Leg extensions - KG
84x5
90x5
97x5
Leg curls - KG
65x5
70x5
70x5
Ab wheel from knees
x5
x5
x5
x5
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How are you going to break down your training plan now? Still gonna go with full body days or something different?
Squat day 2 times a week.
Bench day 3 times a week.
Friday I do both.
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Aug 6/2024 - Tuesday
SCG Bench Press - lbs
25 push ups
25 push ups
135x5
225x3
315x1
355x1
305x5x5
Press - lbs
135x4
165x1
185x1
155x5x5
Lat pulldowns - lbs
195x3x5
T bar rows - lbs
142.5x3x5
Aug 8/2024 - Thursday
DATA Day 3
morning weight = 100.4
after gym weight = 100.0
time of workout = 6:00 - 8:00 PM
stress = medium
Bench Press - KG
25 push ups
25 push ups
70x5
120x2
160x1
180x1 @ 1.55
150x5x5 @ 1.21-1.35
Incline Bench Press - lbs
135x5
225x2
275x1
230x5x5
Chins
x5
25lbs x5x5
Aug 9/2024 - Friday
Hack squat - lbs
230x4x5
Leg curls - KG
70x3x5
Ab wheel from knees
x21
1 Like
How’s the hip feeling?
not bad, after a deload maybe throw in some squats again. just been doing hack squats this block.
1 Like
Aug 11/2024 - Sunday
SCG Bench Press - lbs
Proper pauses from now on
25 push ups
25 push ups
135x5
225x3
315x1
355x1
315x4
315x4
315x4
315x5
Press - lbs
45x8
135x5
165x1
185x1
155x5x5
Lat pulldowns - lbs
195x3x5
T bar rows - lbs
142.5x3x5
1 Like
Aug 12/2024 - Monday
Hack squat - lbs
230x4x5
Leg extensions - kg
97x3x5
Hamstring curls - kg
70x3x5
ab wheel from knees
x5
x3 negatives from feet
x5
x3 negetives from feet
x10
1 Like
Aug 14/2024 - Wednesday
DATA Day 4
Morning weight = 100.4
after gym weight = 99.4
time of workout = 6:00 - 7:00
stress = medium
Bench Press - KG
25 push ups
25 push ups
70x5
120x2
160x1
160x1
180x1 @ 1.75
150x5 @ 1.45
152.5x4 @ 1.33
Incline Bench Press - lbs
135x5
225x2
275x1
285x1
240x5
240x5
Chins
x5
25lbs x 4 x 5
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Aug 16/2024 - Friday
DE LOAD
LBS
SCG TNG Bench Press
135x10
225x5x10
DB Bench Press
75x5x8
Hack squat on other hack squat machine
90x5
180x5
180x5
Hamstring curls kg
40x2x20
ab wheel from knees
x5
x5
Aug 18/2024 - Sunday
DE LOAD
KG HOME WORKOUT
Larsen Bench Press TNG different grips
60x10
100x5x10
Press from flat bench
60x5x5
Chins BW
5x5
Aug 21/2024 - Wednesday
SCG Bench Press - lbs
135x5
225x2
275x1
325x1
365x1
325x4x4
Press - lbs
45x10
135x2
175x1
190x1
160x4x5
T bar rows - lbs
45x5
90x5
135x2
145x4x5
Aug 23/2024 - Friday
DATA Day 1
Morning weight = 99.4
after gym weight = 98.6
time of workout = 5:40-7:50
stress = medium
Bench Press - KG
25 push ups
25 push ups
70x5
120x2
150x1
160x1
172.5x1 @ 1.42
152.5x4x4 @ 1.26 - 1.37
Incline Bench Press - lbs
135x5
225x2
265x1
285x1
240x4x5
Chins
x5
25lbs x 5 x 5
Squat - barefoot - lbs
45x5
135x5
185x4x4
1 Like
Aug 24/2024 - Saturday
Hack squat - lbs
90x4
180x4
270x4
270x4
Ab wheel
1 Like