taken a complete deload from the gym this last week, hence the lack of activity on here. However ill be back tomorrow to hit shoulders, watch this space, time off has made me hungry 
23/2/14
Cycle 7 week 1
Shoulders
5/3/1 OHP
50kg x5
57.5kg x5
65kg x5
OHP
40kg x8
45kg x8
50kg x8
55kg x5
60kg x3
Lateral raises 15kg
12/10/10/9/9
Shrugs 105kg
10/10/10/10
25/2/14
Back
Deadlift
117.5kg x5
135kg x5
152.5kg x5
Pull ups bw 10kg
8/7/6/6/5
Barbell rows
60kg x8
65kg x8
70kg x8
75kg x8
80kg x7
T bar rows 3 1/2 plates (70kg)
8/8/8/8/8
Reducing the volume of the assistance stuff a tad, im feeling kinda weak after this deload, and my weights down to 170 -171, guess thats just water retention. Deadlifts felt quite heavy, but once i got into it, the rest of the session was pretty decent
27/2/14
Chest
Bench press
77.5kg x5
90kg x5
102.5kg x6
Incline bench press
60kg x8
65kg x8
70kg x8
75kg x8
80kg x4
Incline flies 20kg
10/10/8/8/8
28/2/14
Legs
5/3/1 Squats
110kg x5
127.5kg x5
145kg x5
More squats
100kg x8
110kg x8
120kg x8
130kg x5
140kg x3
Romanian deadlifts
85kg x8
90kg x8
95kg x8
100kg x8
105kg x8
Calf raises 100kg
15/12/12/12/12
New rep PR at 145kg, and all in all a damn good leg session!
yesterdays arm session
1/3/14
Arms
Reverse curls 30kg
8/8/8/8
Dips bw 25kg
8/8/8/8
Barbell curls 40kg
8/8/6/6
Close grip bench 70kg
8/8/8/6
just gona focus on getting as strong as possible on these 4 exercises, see how good old standard progressive overload works. Couple of days after my leg session, and still walking like a cripple aswell, suffering from some severe DOMS
3/3/14
Cycle 7 week 2
Shoulders
5/3/1 OHP
55kg x3
62.5kg x3
70kg x4 New rep pr at that weight!
OHP
40kg x8
45kg x8
50kg x8
55kg x8
60kg x4
Lateral raises 15kg
12/12/10/10/10
Shrugs 110kg
10/10/10/10
Never done 70kg for more then 3 reps, that 4th rep today felt like it took forever! but i got it up. Felt very solid today, noticeable improvement on my overhead pressing compared to last week, maybe the deload wasnt so bad after all, just took a week or so to get back into it. I got a good training partner aswell, that makes the world of difference i find. we normally train after work, since thats a good way for me to de stress
4/3/14
Back
Deadlift
125kg x3
145kg x3
162.5kg x4
Pull ups bw+10kg
8/7/6/6/5
Barbell rows
60kg x8
65kg x8
70kg x8
75kg x8
80kg x8
T bar rows 3 1/2 plates (70kg)
10/8/8/8/8
6/3/14
Chest
Bench press
85kg x3
95kg x3
107.5kg x5 New rep RP
Incline bench press
60kg x8
65kg x8
70kgx8
75kg x8
80kg x8
Incline flies 20kg
12/10/8/8/8
Warming up didnt feel particularly good today, but actually was a damn good session. Just goes to show you shouldnāt try to second guess yourself, just focus and lift some heavy shit
small delay, but heres last nights leg session
8/3/14
Legs
5/3/1 squats
120kg x3
135kg x3
152.5kg x3
Squats
100kg x8
110kg x8
120kg x8
130kg x5
140kg x3
Romanian deadlifts
90kg x8
95kg x8
100kg x8
105kg x8
110kg x5
Calf raises 100kg
15/12/12/10/10
10/3/14
Cycle 7 week 3
Shoulders/Arms
5/3/1 OHP
57.5kg x5
65kg x3
75kg x1 (came up a lot faster then last time though)
OHP
40kg x8
45kg x8
50kg x8
55kg x8
60kg x4
Lateral raises 15kg
12/12/12/12/12
Shrugs 112.5kg
8/8/8/8
Reverse curls 35kg
5/5/5/5/5
Superset with Close grip bench 75kg
5/5/5/5/5
Added some direct arm training into my OHP and bench days, due to work, im not able to get another day in the gym, considering im training 2 other guys on top of myself aswell. Iāll have one heavy day and one pump day, and switch them up every other week, see how that goes. All in all this was a damn good session today
12/3/14
Back
Deadlift
135kg x5
152.5kg x3
172.5kg x3 New deadlift PR!!
Pull ups bw 10kg
8/8/7/6/5
Barbell rows
65kg x8
70kg x8
75kg x8
80kg x8
85kg x8
Tbar rows 3 1/2 plates (70kg)
10/8/8/8/8
Very pleased with the new deadlift PR, 4 plates will be mine soon!
With your squat weights man, you will nail 180k on the dead without a doubt.
[quote]RATTLEHEAD wrote:
With your squat weights man, you will nail 180k on the dead without a doubt.[/quote]
Thanks man, deadlifts have always been my least favourite lift, but im feeling strong on them at the moment. Have always liked squats anyway, tomorrow will be the first time I load up 160kg+ and put it on my back
13/3/14
Chest/arms
Bench press
90kg x5
102.5kg x3
115kg x2
Incline bench
65kg x8
70kg x8
75kg x8
80kg x8
85kg x5
Incline flies 20kg
12/10/10/10/8
Barbell curls 25kg
12/12/12/10
Superset w. Dips - BW
12/12/12/12
last nights leg session
15/3/14
Squats
127.5kg x5
145kg x3
162.5kg x1 New squat PR
More squats
100kg x8
110kg x8
120kg x8
130kg x6
140kg x3
Romanian deadlifts
90kg x8
95kg x8
100kg x8
105kg x8
110kg x8
Calf raises 100kg
15/15/12/12/10
17/3/14
Cycle 8 week 1
Shoulders/arms
5/3/1 Overhead press
50kg x5
57.5kg x5
65kg x8 New rep PR! Very happy with this
Overhead press
40kg x8
45kg x8
50kg x8
55kg x8
60kg x5
Shrugs 112.5kg
10/10/10/8
Reverse curls 20kg
12/12/12/12
Superset w. Close grip bench 50kg
12/12/12/12
Overall some damn good overhead pressing today. Got that rep PR on the 5 set, which is a weight I struggled to get 5-6 reps with the last couple of cycles. That last set of 60kg is also slowly going up. Cut out the lateral raises as I feel its making my training cluttered with unnecessary exercises , and was pump day for arms