Cycle 1 / 531 - Week 4 - Incline bench press day - Home gym + Dal gym - 17/9/2024
New training maxes,
Incline: 87.5 kg
Ohp: whatever it was, plus 2.5 kg
Incline bench press
62.5 kg x 3
71.25 kg x 3 forgot an 1.25 kg plate on one side
77.5 kg x 10 This was phenomenal. Based on it, my projected max is just above 103 kg. Hitting 2 plates for a good 3 reps is probable 6 no more than months away
62.5 kg x 5 x 5
Pullups
Bw x 7, 4 or 5 (I think 5)
Reverse orange x 5
Cable crossovers
3 sets
Pulldowns
1 set
Dumbbell side laterals
2 sets
Rope pushdowns
3 sets
1 Like
Cycle 1 / 531 - Week 4 - Ohp day - Home gym + Dal gym - 20/9/2024
Ohp training max: 65 kg
Ohp
45 kg x 3
52.5 kg x 3
57.5 kg x 9
45 kg x 5 x 5
Pullups
Bw x 8, 4
Reverse orange x 4
Cable crossovers
3 sets
Incline machine press
60 kg (stack) x 9
Incline bench, chest to bench, high cable rows
1 set
Preacher extensions
3 sets
2 Likes
Cycle 1 / 531 - Week 5 - Incline bench press day - Home gym + Dal gym - 25/9/2024
Incline bench press
60 kg x 5
65 kg x 5
75 kg x 5
60 kg x 5 x 5
Pullups
Bw x 6, 5, 4
Cable crossovers
2 sets
Flat machine press
2 sets
Cable pulldowns
1 set
V grip pushdowns
3 sets
Dumbbell side laterals
2 sets
2 Likes
Cycle 1 / 531 - Week 5 - Ohp day - Home gym + Dal gym - 28/9/2024
Ohp
42.5 kg x 5
50 kg x 5
55 kg x 5
42.5 kg x 5 x 5
Pullups
Bw x 8, 5, 4
Cable crossover
2 sets
Wide grip incline bench press
3 sets
Cable pulldowns
1 set
V grip pushdowns
3 sets
1 Like
Cycle 1 / 531 - Week 6 - Incline day - Home gym + Dal gym - 1/10/2024
Incline bench press
100 kg x 2
65 kg x 5 x 5
Pullups
Bw x 7, 5, 4
Dips
Bw x 10, 8, 7
Wide grip pulldowns
2 sets
Cable pushdowns ss dm side laterals
3 sets each
1 Like
Cycle 1 / 531 - Week 6 - Ohp day - Home gym + Dal gym - 4/10/2024
Ohp
47.5 kg x 5
55 kg x 3
62.5 kg x 6
50 kg x 5 x 5
Pullups
Bw x 8, 5, 5
Incline hammer
2 sets
Dips
2 sets
Parallel wide grip pulldowns
2 sets
Straight grip pushdowns
3 sets
1 Like
Cycle 2 / Conjugate - Week 1 - Max effort upper - 15/10/2024
Btn press
50 kg x 1
60 kg x 1
65 kg x 1
40 kg x 10, 10
Incline bench press (2)
70 kg x 6, 5, 3
Pullups
Bw x 6, 5
Wide grip pulldowns
8 pl x 7
Dips
Bw x 10, 8, 5
Wide grip cable rows
3 sets
Seated dumbbell curls
12 kg x 8 together + 3 alternating, 5 + 1
Wide grip pushdowns
20 kg x 16, 9
Overhead extensions / jm press-ish
2 sets
1 Like
Cycle 2 / Conjugate - Week 1 - Lower - 16/10/2024
High bar squats
Slow and controll, not going atg and letting my lower back round.
50 kg x 10, 10, 10
Good mornings
Back arched hard, legs as straight as possible.
30 kg x 10, 10
Walking lunges, long steps
Bw x 16 / leg, 14 some reps were not so wide
Lying leg curls
2 sets
Low decline situps (1)
Bw x 10, 10
Leg raises
2 sets
1 Like
Cycle 2 / Conjugate - Week 1 - Volume upper - 18/10/2024
Standing dumbbell overhead press
27 kg x 6, 5
22 kg x 6
Incline hammer press
40 kg / side x 9, 6
Wide grip pullups
Bw x 7, 4,
Stretch focused pulldowns
7 plates * 6
Dips
Bw x 10, 6, 5
Medium width, parallel grip cable rows
3 sets
Standing dumbbell curls
17 kg x 5 alternating
17 kg x 2 together + 3 alternating
V grip cable pushdowns
2 sets
Overhead rope cable extensions
2 sets
1 Like
Cycle 2 / Conjugate - Week 1 - Lower - 19/10/2024
Static, wide lunges
50 kg x 7, 7, 6
Good mornings
2 sets
Lunges, stepping forward
Bw x 12, 7
Situps
2 sets
1 Like
Cycle 2 / Conjugate - Week 1 - Biceps & Traps - 20/10/2024
Ez bar curls
25 kg x 12, 7, 6
Ez bar shrugs
3 sets
1 Like
Cycle 2 / Conjugate - Week 2 - Max effort upper - 22/10/2024
Ohp with green bands
40 kg x 1
50 kg x 1
55 kg x 1
40 kg x 5, 5
Low incline dumbbell, paused press
27 kg x 10, 6 or 7, 6
Pullups
Bw x 6, 6
Wide grip cable pulldowns
1 set
Flat dumbbell flies
3 sets
Parallel mid width grip cable rows
3 sets
Standing dumbbell curls
14.5 kg x 6 together + 3 alternating, 5 alternating
V grip pushdowns
2 sets
Standing overhead barbell extensions
25 kg x 9, 8
1 Like
Cycle 2 / Conjugate - Week 2 - Lower - 23/10/2024
High bar squats
60 kg x 10, 10, 10
Good mornings
35 kg x 13, 10
Wide step walking lunges
Bw x 20, 10
Lying leg curls
3 sets
Low decline (1) situps
Bw x 12, 10
Lying leg raises, low incline
2 sets
1 Like
Cycle 2 / Conjugate - Week 2 - Volume upper - 25/10/2024
Standing dumbbell overhead press
27 kg x 7, 6 PR
22 kg x 6
Incline machine press
60 kg x 6, 6
40 kg x 7
Wide grip pullups
Random band assisted x 7, 5 Keeping them super strict
Wide parallel grip pulldowns
7 plates x 6 Heavy focus on getting a deep stretch
Dips
Bw x 7, 5 Again, focusing on getting a deep stretch
Medium width, parallel grip cable rows
3 sets
Barbell curls
25 kg x 10, 7
V grip pushdowns
2 sets
Overhead extensions / jm press-ish
2 sets
1 Like
Cycle 2 / Conjugate - Week 2 - Biceps & Traps - 26/10/2024
Barbell curls
20 kg x 20, 12, 8
High pulls
3 sets
1 Like
Cycle 2 / Conjugate - Week 2 - Lower - 27/10/2024
Static barbell lunges
50 kg x 8, 7
Good mornings
50 kg x 7, 5
Situps
2 sets
1 Like
Cycle 2 / Conjugate - Week 3 - Max effort upper - 29/10/2024
Wide grip ohp
50 kg x 1
60 kg x 1
65 kg x 1
70 kg x 1 hands slid a bit in
40 kg x 10, 10
Incline dumbbell incline (2)
27 kg x 7, 7, 7
Pullups
Bw x 6, 5
Wide grip pulldowns
6 pl x 9
Flat dumbbell flies
22 kg x 2 sets
17 kg x 1 set
V grip cable rows
40 kg x 10
50 kg x 5
40 kg x 7
Ez bar curls
25 - 30 kg x 9, 6
Rope pushdowns
3 sets
1 Like
Cycle 2 / Conjugate - Week 3 - Lower - 30/10/2024
High bar squats
80 kg x 5, 4
70 kg x 5
Good mornings
50 kg x 7
30 kg x 17
Lying leg curls
2 sets
Wide step walking lunges
15 kg x 10, 7
Leg raises
2 sets
Situps
2 sets
1 Like
Cycle 2 / Conjugate - Week 3 - Volume upper - 1/11/2024
Bth overhead press
40 kg x 10
60 kg x 4
40 kg x 7
High incline bench press (2)
60 kg x 9, 6, 5
Pullups
Orange x 6, 5
Dips
2 sets
Wide parallel grip cable pulldowns
1 set
Cable pushdowns
3 sets
V grip cable rows
3 sets, super short rest, due to having to leave early
1 Like
Cycle 2 / Conjugate - Week 3 - Lower - 2/11/2024
Barbell stepups
15 kg x 8, 8
Smith machine good mornings, legs slightly back
30 kg x ? (Someone stopped me to tell me I am not squatting correctly)
40 kg x 13
Lying leg curls
2 sets
Leg extensions
3 sets
Hanging leg raises
Bw x 6, 6
Low decline situps (1)
1 set
1 Like