about the DB rows I like to use a bench and have one knee resting on the bench.
I think the one where you’re standing resting on the rack looks the better. your lats gets a better stretch I think.
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I think so too.
All returns that I got elsewhere also confirms that the version on the rack is much better.
Thanks @mortdk
Same for me I don’t really like the knee version
11/10/2019 :
Fullbody B
A. Bench Press
(7@105 / 6@100kg) 7@105kg / 7@100kg
The 8th rep was not far on the first as the second set.
Next week should continue to go up.
B. Barbell Row
(9-8@85kg) 10-8@85kg
I always try to limit as much as possible pelvis shots, that’s why I’m going up very gradually on this exercise.
C. Hack squat
(10-8@90kg) 8@100kg / 10@90kg
100kg are reached on this hack, a goal validated, next goal, 3pps!
And for science, the hack is inclined at 40 °.
D. Seated Cable Row
20-15-15@52kg
I changed the exercise here, and also the method to add a little more volume.
The goal here is to make 3 sets, all very close to failure, with the same charge and to reach 50 reps (the 350 method by Paul Carter).
As soon as they are reached, I go up in weight.
Next session, +1 plate.
E. Seated Leg Curl
16-15-12@36kg (43)
I also changed exercise here, so I’ll have my knee extension and knee flexion in the session.
Same method as for the row, I’ll see what it gives to add a bit more volume.
I will use this method of 3 sets / 50 reps for my isolation on each session I think.
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13/10/19 :
Fullbody C
BW = 93,7kg
A. Pull ups
(9-5@BW+5kg / 6@BW) 9-6@+5kg / 8@BW)
B. Romanian deadlift
(9-8@110kg) 10-8@110kg
Next 115 & 110 kg
C. Db military press
(10-7@30kg) 8@32kg / 8@30kg
D. Leg extension (350 Method)
18-18-16@32kg (52 total reps, +1 plate)
E. Pec deck
16-15-12@73kg (43 reps, same load next session)
15/10/2019 :
Full Body A :
BW : 93.2kg
A. Front Squat
(7@80kg / 8@75kg) (8@80kg / 9@75kg)
B. Dips
(8@+25kg / 8@+20kg) 9@+25kg / 6@+20kg
The 9th rep lasted almost 10 seconds lol
So the second set was not at the expected level…
C. One Arm DB Row
(10-9@40kg) 10-10@40kg
I will keep the 40s one or two week more and focus on the technique.
D. Lateral Raise Cable - 350 Method
15-12-11@5.7kg - 38 reps
E. Underhand Pulldown - 350 Method
16-15-12@52kg - 43 reps
18/10/2019 :
BW : 93.2kg/205.4lbs
A. Bench Press : (7@105kg / 7@100kg) 7@105kg / 8@100kg
No improvement on the first set, but the form is better, not far from the 8th rep.
And one more rep again on the second set, so that’s fine 
B. Barbell Row : (10-8@85kg) 10-9@85kg
I progress slowly on this movement, I perfect the technique and I slowly increase the number of rep.
C. Hack Squat : (8@100kg / 10@90kg) 9@105kg / 8@90kg
It was a really diificult 9th rep which strongly impacted the second set
D. Seated Cable Row : (20-15-15@52kg) 16-15-13@59kg (44 reps)
No comment. Still progressing.
E. Seated Leg Curl : (16-15-12@36kg) 20-18-14@36kg (52 reps)
No comment. Still progressing.
Nice work Jibb, progress on almost everything each time. Quality
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Thank you @mortdk !
I do my best to improve as much as possible each session.
I had some difficulties on some lift, I think that the lack of sleep will soon be felt.
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20/10/19 :
Fullbody C
BW = 93,1kg/205.25lbs
A. Pull ups : (9-6@+5kg / 8@BW) 9-6@+5kg / 8@BW
B. Romanian deadlift : (10-8@110kg) 7@120kg / 9@110kg
C. Db military press : (8@32kg / 8@30kg) 8@32kg / 7@30kg
D. Leg extension (350 Method) (18-18-16@32kg) 18-16-14@36kg - 48 total reps
E. Cable Crossover (350 Method) : 16-12-13@7.9kg - 41 total reps
22/10/2019 :
Full Body A :
BW : 93.0kg/205lbs
A. Front Squat : (8@80kg / 9@75kg) 9@80 / 10@75kg
B. Dips : (9@+25kg / 6@+20kg) 9@+25kg / 9@+20kg
C. One Arm DB Row (10-10@40kg) 11-10@40kg
I think I will switch to the Meadows Row.
D. Lateral Raise Cable - 350 Method (15-12-11@5.7kg - 38 reps) 15-13-12@5.7kg - 40 reps
E. Underhand Pulldown - 350 Method (16-15-12@52kg - 43 reps) 18-16-18@52kg - 49 reps
So close to the 50 reps…
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25/10/2019 :
BW : 93.5kg/206.1lbs
A. Bench Press : (7@105kg / 8@100kg) 7@105kg / 9@100kg
Same comment as the last session :
No improvement on the first set, but the form is better, not far from the 8th rep.
And one more rep again on the second set, so that’s fine
B. Barbell Row : (10-9@85kg) 12-10@85kg
90kg for the first set next session.
C. Hack Squat : (9@100kg / 8@90kg) 9@100 / 9@90kg
Really hard sets…
D. Seated Cable Row : (16-15-13@59kg / 44 reps) 18-16-14@59kg / 48 reps
No comment. Still progressing.
E. Seated Leg Curl : (20-18-14@36kg / 52 reps) 15-14-13@41kg / 42 reps
No comment. Still progressing.
So this morning I arrived at the gym at 6:00 am for the opening and there, all the lights were off, I waited 30min before going home …
wake up trouble for the coaches apparently…
30/10/2019 :
BW = 93.2kg/205.47lbs
beginning of my new program (Opinion on My Low Volume High Intensity PPL? - #6 by Paul_Carter)
PUSH :
Bench Press : Over warm up, 1x6-10, 50% set
1x120kg, 5x105kg, 3x105kg
I accidentally lifted 120 kg to the bench press (my PR) because I badly counted the plates on the bar (I thought I put 110kg …)
Low to high cable fly ss bodyweight dips : 2x8-12 / max max
10-10x10,2kg / 12-10@BW
High incline DB Press : 1x6-10, 1x8-12
6x28kg, 8x24kg
Y raise ss cable lateral raise : 2x6-10/ drop max/max
12-8x5,7kg / 8-6x3.4kg
Incline db curl : 350 method
19-15-12x10kg (46 reps)
Erratum about my “new” program.
I’m going to pursue my Fullbody with some minor tweaks rather than going into PPL.
Again this week I was able to train only 2 times because of the constraints of work. I therefore prefer the frequency of training and stay on a fullbody.
I feel like I need to do something else from time to time to get back on track …
05/11/2019 :
BW = 92.5kg / 203.9lbs
A lot of work right now, not a lot of sleep, but I try to do as much as I can when I can.
I look forward to the next two weeks, where I will finally have days off to enjoy my family and rest a little more than at this time.
High rep hack squat, even with the 1pps, is awful 
Next 1.25pps… 
11/11/2019 :
Lower :
- Seated leg curl : 13-10@50kg
- Front squat : 8-6@80kg
- Lying leg curl : 10-9@50kg
- Adductor : 22-17-15@41kg
- One leg leg press : 10-15-12@20kg
13/11/2019 :
Upper :
- Pull up : 7-7-7-7-6
- Bench press : 1@110, 6 + 3 RP@105
- Barbell row : 6@100, 10@90
- Cable Y raise : 14-10-9@5,7kg
- Incline DB curl : 15-10-9@12kg
Since I am still looking for a program that will suit me, I tried the DC training today :
- EZ bar curl - 10+6+5@30kg (21 reps) next workout 35kg
- Pinwheel curl - 9+6+4@14kg (19 reps) same weight next time
- Standing calf raise- 16@20kg with 5sec eccentric, 10 sec in the bottom
- Seated leg curl - 13+7+4@50kg (24 reps) same weight next time
- Hack squat - 10@100kg / 15@80kg
Hi,
I’m back to update my log…
With the help of a coach that I know I am setting up my PPL routine (3 days/week).
So here the first two sessions (Legs & Push) :
15/12/2019 :
LOWER :
BW = 94,0kg
1. Adductors 3x, r1’30 : 20,16,12x54kg
2. Lying leg curl 3x, r1’30 : 15,15,15x45kg
3. Front squat smith 2x, r2’ : 10,7x60kg
4. Hack squat 1top, 2backoff, r3’ : 3x3pps, 6x2,5pps, 10x2pps
5. Barbell reverse lunge 3x, r2’ : 20,20,16x40kg
6. Leg Press 1top, 1 backoff, r2’ : 9x4pps, 12x3pps
7. Standing calf raise 3x, r1’30 : 15,15,15x1pps
17/12/2019
PUSH :
BW = 94,6kg
1. Rear delt cable x3, r1’30 : 15,14,13x5,7kg
2. Incline Bench Press , 1Top + 2Bo, r2’ : 7x90kg (PR!!!) , 8,7x80kg
3. DB high incline , 1Top + 2Bo, r2’ : 6x30kg, 8x28kg, 8x26kg
4. Chest Press , x3, r2’ : 15,15,15x1pps
5. DB lat. raise SS BO lat. raise , x3, r1’ : 15,15,14x10kg / 15,15,15x6kg
6. Dips Machine SS Cable Hammer Curl , x3, r1’ : 15x59kg, 15x63kg, 15x68kg / 15,15,15x32kg
7. Machine lat. raise SS Facepull, x3, r1’ : 15,14,12x27kg / 15,12,11x12,5kg
8. Rope Triceps Pressdown , Myoreps : 20+5+5+5+5+5x14,7kg