Saturday 28.08.21- Week 9, Lower A
1a.SSB Squats
80kg x 6
64kg x 6
64kg x 7
54kg x 8
I’m currently dieting on 1900 cals a day, so my new rep scheme is to do a rep max at a given weight for the first set, drop it by 20 per cent and get two more sets with the same reps and a few more if I feel good. Means I only really have to worry about the number I’m hitting in the first set, then get some less taxing volume in after. Squats get an extra set at a lower weight as my legs suck.
1b.Seated Band Leg Curls
3x15
2a.Leg Raises
3x8
2b.Standing Calf Raise
3x10
Tuesday 31.08.21 - Week 9, Upper B
1aAxle Bar Overhead Press
50kg x6
45kg x6
40kg x9
1b.Neutral Grip Pullups
bodyweight x4
bodyweight x4
bodyweight x3
bodyweight x3
2a.Palms Facing Incline Dumbell Press
28kg per hand x8
25kg per hand x8
25kg per hand x8
2b.Band Pullaparts
Red band x 11
Red band x 11
3a.Cable Curls
10kg x 8
10kg x 8
3b.Seated Overhead Tricep Extension
14kg x 10
12kg x 10
4.Trap Bar Shrugs
60kg x 10
55kg x 10
Saturday 04.09.21- Week 10, Upper A
1a.Flat Football Bar Bench
85kg x3
76.5 x3
68 x5
1b.One-Arm DB Row
32kg x6
30kg x6
27kg x8
2a.Close-Grip Low-Incline Axle Bench
55kg x8
50kg x8
2b.Face Pull
20kg x10
18kg x10
3a.Football Bar Reverse Curl
15kg x10
13.5kg x10
3b.Laying Unilateral DB Lateral Raise
3.5kg x10x10
4.Standing Front Overhead Raise
5kg x10x10
Sunday 06.09.21- Week 10, Lower A
1a.SSB Squats
85kg x4
76.5kg x4
68kg x4x6
1b.Seated Band Leg Curls
3x12
2a.Leg Raises
3x9
2b.Standing Calf Raise
3x10
Wednessday 08.09.21 - Week 10, Upper B
1aAxle Bar Overhead Press
55kg x6
50kg x6
45kg x7
1b.Neutral Grip Pullups
bodyweight x4
bodyweight x4
bodyweight x3
bodyweight x3
2a.Palms Facing Incline Dumbell Press
32kg per hand x5
27kg per hand x5
27kg per hand x6
2b.Band Pullaparts
Red band x 12
Red band x 11
3a.Cable Curls
10kg x9
9kg x9
3b.Seated Overhead Tricep Extension
10kg x15x15
4.Trap Bar Shrugs
65kg x8
60kg x9
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Saturday 11.09.21 - Week 10, Lower B
1a.Axle Bar Good Morning
25kg x5
30kg x5x5
1b.Laying Side Plank Crunch (feet elevated)
+2.5kg x 10 per side
bodyweight x10 per side
bodyweight x 10 per side
2.Heels Elevated Goblet Squat
6kg x8x8x8
3.Seated Calf Raise
70kg x12
65kg x12
60kg x14
Monday 13.09.21- Week 11, Upper A
1a.Flat Football Bar Bench
85kg x4
76.5 x4
68 x6
1b.T-Bar Row
30kg x6
31.25kg x6
32.5kg x8
2a.Close-Grip Low-Incline Axle Bench
60kg x8
55kg x8
2b.Face Pull
22.5kg x9
20kg x9
3a.Football Bar Reverse Curl
16kg x10
15kg x10
3b.Laying Unilateral DB Lateral Raise
4.5kg x10
3.5kg x11
4.Standing Front Overhead Raise
6kg x10
5kg x10
Wednesday 15.09.21- Week 11, Lower A
1a.SSB Squats
85kg x5
76.5kg x5
70kg x5x5
1b.Seated Band Leg Curls
3x12
2a.Leg Raises
3x10
2b.Standing Calf Raise
3x10
Thursday 16.09.21 - Week 11, Upper B
1aAxle Bar Overhead Press
60kg x3
55kg x3
50kg x6
Bad pain in my right wrist during the first set. Proceeded to bother me throughout the rest of the workout.
1b.Neutral Grip Pullups
bodyweight x4
bodyweight x4
bodyweight x4
bodyweight x4
2a.Palms Facing Incline Dumbell Press
32kg per hand x5
27kg per hand x5
27kg per hand x7
2b.Band Pullaparts
Black band x8x7
3a.Varigrip Bar Curls
2.5kg x10x10
3b.Seated Overhead Tricep Extension
15kg x10x10
4.Trap Bar Shrugs
65kg x8
60kg x9
Saturday 20.09.21 - Week 11, Lower B
1a.Axle Bar Good Morning
32.5kg x6
30kg x6
27.5kg x8
1b.Laying Side Plank Crunch (feet elevated)
+2.5kg x 10 per side
bodyweight x10x10 per side
2.Heels Elevated Goblet Squat
10kg x8x8x10
3.Seated Calf Raise
70kg x12
65kg x12
60kg x14
Sunday 20.09.21- Week 12, Upper A
1a.Axle Flat Bench
85kg x4
80kg x4
75kg x6
1b.T-Bar Row
30kg x8
21.25kg x8
20kg x11
2a.Close-Grip Low-Incline Axle Bench
70kg x6
65kg x6
2b.Face Pull
22.5kg x10
20kg x10
3a.Football Bar Reverse Curl
17.5kg x10
16kg x10
3b.Laying Unilateral DB Lateral Raise
6kg x8 per side
5kg x10 per side
4.Standing Front Overhead Raise
6kg x9x12
Tuesday 21.09.21- Week 12, Lower A
1a.SSB Squats
85kg x6
80kg x6
75kg x6
70kg x6
My squats are so stubborn and it’s very frustrating. I’ve just bought a belt squat attachment for accessory work , but I’m thinking about just replacing squats with them at this point.
1b.Seated Band Leg Curls
3x12
2a.Leg Raises
3x8
2b.Standing Calf Raise
3x8
Wednesday 22.09.21 - Week 12, Upper B
1aAxle Bar Overhead Press
60kg x5
55kg x5
50kg x7
1b.Neutral Grip Pullups
bodyweight x4
bodyweight x4
bodyweight x4
bodyweight x4
2a.Palms Facing Incline Dumbell Press
32kg per hand x6
27kg per hand x6
27kg per hand x6
2b.Band Pullaparts
Black band x10x10
3a.Varigrip Bar Curls
10kg x10x11
3b.Seated Overhead Tricep Extension
10kg x15
15kg x11
4.Trap Bar Shrugs
65kg x10x10
Saturday 02.10.21- Week 14, Upper A
1a.Axle Flat Bench
87.5kg x4
82.5kg x4
77.5kg x6
1b.T-Bar Row
50kg x7x7x7
2a.Close-Grip Axle Bench
70kg x7
65kg x7
2b.Face Pull
25kg x9
20kg x9
3a.Football Bar Reverse Curl
20kg x8
17.5kg x8
3b.Laying Unilateral DB Lateral Raise
6kg x10 per side
5kg x10 per side
4.Standing Front Overhead Raise
8.5kg x10
7.25kg x10
Monday 14.10.21- Week 14, Lower A
1a.SSB Squats
90kg x5
81kg x5
72kg x5
72kg x5
1b.Seated Band Leg Curls
3x14
2a.Leg Raises
3x10
2b.Standing Calf Raise
3x8
Thursday 07.10.21 - Week 14, Upper B
1aAxle Bar Overhead Press
62.5kg x3
56.5kg x3
50kg x5
1b.Neutral Grip Pullups
bodyweight x5
bodyweight x5
bodyweight x4
bodyweight x4
2a.Palms Facing Incline Dumbell Press
32kg per hand x7
27kg per hand x7
27kg per hand x7
2b.Band Pullaparts
Black band x12x12
3a.Varigrip Bar Curls
11kg x8x10
3b.Seated Overhead Tricep Extension
16kg x10
16kg x10
4.Trap Bar Shrugs
67.5kg x9
62kg x9
Friday 09.10.21- Week 15, Upper A
1a.Axle Flat Bench
87.5kg x5
82.5kg x5
77.5kg x6
1b.T-Bar Row
50kg x8
47kg x8
44kg x 9
2a.Close-Grip Axle Bench
70kg x8
65kg x5…chest andd triceps were fried from grinding the last rep in the first set
2b.Face Pull
22.5kg x10
20kg x10
3a.Football Bar Reverse Curl
20kg x10
18kg x10
3b.Laying Unilateral DB Lateral Raise
8kg x3 per side
5kg x10 per side
4.Standing Front Overhead Raise
9kg x8
8kg x9
Sunday 11.10.21- Week 15, Lower A
1a.SSB Squats
90kg x6
81kg x6
72kg x6
72kg x6
1b.Seated Band Leg Curls
3x12
2a.Leg Raises
3x8
2b.Standing Calf Raise
3x9
Tuesday 12.10.21 - Week 15, Upper B
1aAxle Bar Overhead Press
62.5kg x4
56.5kg x4
50kg x6
1b.Neutral Grip Pullups
bodyweight x5
bodyweight x5
bodyweight x4
bodyweight x4
2a.Palms Facing Incline Dumbell Press
32kg per hand x5
27kg per hand x7
27kg per hand x8
2b.Band Pullaparts
Black band x12x12
3a.Varigrip Bar Curls
11kg x10x10
3b.Seated Overhead Tricep Extension
17kg x8
16.25kg x8
4.Trap Bar Shrugs
67.5kg x10
61kg x10
Friday 15.10.21 - Week 15, Lower B
1a.Axle Bar Good Morning
42.5kg x3
38.5kg x3
34kg x8x6
1b.Laying Side Plank Crunch (feet elevated)
+5.5kg x 10 per side
bodyweight x10x10 per side
2.Belt Squat
30kg x8x8x9
3.Single-Leg Calf Raise
x4x4x3