23/7/2015
OHP
185x5
185x4
155x5x2
Deadlift
405x1
495x3 PR+40lbs
455x3
RDL
405x5x2
BW-124.5kg
Solid 80%er, shoulder still hurts a touch but much better, deadlifts feeling good.
25/7/2015
Pull-up
x5x3
Seated Row
260x10
280x10
300x10
260x10
Pulldown
somexsome
Back ext
45x15x3
one arm Seated Row
85x10x2
Machine row
somex15x3
Db curl+hammer curl superset
40x8-8
45x8-8
50x8-8
Machine curl 21ās
50 for one set
27/7/2015
HB Squat
335x7 PR+4reps (Cheap PR since i have not high bar squatted more than 315 before)
315x5x2
Called it there due to pain/tightness in inner thigh/hamstring area
Bench press
135x5
225x2
275x1
225x15 Rep PR
315x4,3,3
Spoto press
225x8x2
Pressdown
120x20x3
Seated Machine Row
stackx10x3
Seated Leg curl
45x20x3
Db curl
45x10
35x10
BW-124kg
Solid 80%er, squat felt OK until the pain in left hammie/inner thigh showed up, bench feels real solid in spite of taking almost 2 weeks off. some residual soreness in forearms from workout on Saturday.
29/7/2015
OHP
185x5x5 Volume PR+10Lbs
Deadlift
455x2x2-back still fairly toasty from monday
Seated Leg curl
50x20x2
GM-135x10x2
Standing Cable Row
Stackx12x3
DB curl
45x10
35x10
BW-125kg
Solid 80%er, thinking Iāll need to back off the pushing for squat PRs and just chase Quality volume, or mebbe stagger the workouts so whatever is being trained 2x that week can be lighter/less reps early in the week and heavier/higher reps later in the week. just to make sure iām not hurting performance in the next session
1/8/2015
Squat
225x5
315x2
315x10
Bench press
135x5
225x2
275x1
315x1
225x17 PR+2 reps
Seated Row
stackx10x3
Pressdown
130x20x3
DB curl
50x10
35x10
BW-125kg
Solid 80%er, first set of ten on squats in ages.
4/8/2015
OHP
135x5
155x5
185x4
195x3x2
205x2
155x5
135x8
Deadlift
315x1
335x3
405x3x2
475x3x2
405x3
515x2.5-PR
405x5
CSR
135x10
90x15x3
DB Row
150x8
120x8x2
Bench Press
135x5
225x2
315x3 Paused
225x10
Pressdown
somex20x3
Curl
55x8x2
Machine curl
somex20x3
Lying Leg curl
somex20x2
BW-123kg/271lbs
Solid 80%er, Deads felt Great needs more hamstrings though. on to squat/bench thursday. and thinking on going backt o the more volumetric approach of sheiko-esque lifting. need dat work capacity back
6/8/2015
Squat
225x5
275x4
315x3
add belt
315x3
365x2x2
315x4x3
Bench press
185x5
225x4
275x3x2
315x2x2
295x3
Spoto press
245x10
Seated Leg curl
45x20x2
Pressdown
110x20x3
Machine Row
stackx10x3
Hammer curl (strict)
65x10
35x15
BW-124kg/273lbs
solid 80%er, Squats feeling enormously better than last week.
8/8/2015
OHP
135x5
155x4
175x3
195x3x3
Deadlift
315x3
365x2-DOH PR
405x3
455x3x4 Volume PR
RDL
365x6
Seated Leg curl
45x20x2
Machine Row
stack x10x3
DB curl
55x10
35x10
BW-124kg/273lbs
Solid 80%er, bit short on time, rushed the OHP too much.
11/8/2015
OHP
135x5
155x3
185x1
205x2
205x3 PR+1rep may have been a fourth, wasnāt going to risk it
155x8x2
135x8x2
Deadlift
225x3
315x3
405x1-damn that was easy
365x5x10-Volume PR So it begins
Leg Curl
70x20
45x20x2
Machine Row
Stackx10x3
Hammer curl
75x10
50x10
35x10
BW-123kg/271lbs
Solid 80%er, just getting started on getting my pull moving in the right direction, and the next few months are probably going to suck. but it should be worth it.
13/8/2015
Squat
225x5
275x4
315x3x2
335x3x4
335x5
Bench Press
185x5
225x5
275x4
295x3x2
315x2x2
295x3x2
Leg press
4pps x10x3
Hammer curl
75x10
55x10
BW-123kg/271lbs
Solid 80%er, low back a bit fried from squats though.
15/8/2015
OHP
95x5
135x5
185x1
165x8,6
135x10
Deadlift
225x1
315x3
405x1
455x1
405x3x10
Row machine
stack+25x10x3
Seated Leg curl
45x20x3
Pressdown
120x20
100x20
DB curl
55x10
35x10
BW-121.5kg/268lbs
Solid 80%er, all deadlifts done in less than 30min. Pulls feeling real solid.
18/8/2015
OHP
135x5
185x4
155x8x2
135x10
Deadlift
385x5x3
385x9-short on time. had to do something to get some volume in.
Pulldown
somexsome
Leg curls
some x20x2
BW-122kg/269lbs
Solid day in spite of being rushed. will not be pulling at that gym again either.
Thanks Ironaddict, Iām just doin what i can
20/8/2015
HB squat
225x3
275x3x5-just working on technique for the moment, since deads are going to be taking a toll on my back
Bench press
185x5
225x5
275x3x2
295x2
295x4
320x5 PR+5lbs&1 rep
add blue slanger
340x5 (thought this was 330, oh well) PR+2 reps
Hammer curl
35x20
BW-122kg/269lbs
Solid 80%er, squats kinda felt crappy till i realized i wasnāt arching my back and involving the hamstrings, explains why my transition from hole to sticking point was so hard. oh well, lift and learn.
22/8/2015
Deadlift
225x3
315x3
425x3x7
BW-120.5kg/265lbs
Solid 80%er, just no time for anything but pulls.
Thanks Ironaddict
Rob-gonna be oct 31 at empire muscle, unsanctioned deadlift only.
24/8/2015
Deadlift
225x2
315x3
405x1
455x1
405x5x10 Volume PR
BW-120.4kg/265.4lbs
Solid 80%er, thinking i may cut back volume on the heavier day on saturday to 5 sets.
25/8/2015
OHP
135x5
155x3
175x2
185x1
205x2x2
135x10
Bradford press
135x10x3
Leg curl
45x20x3
Seated Row
stackx10x3
Curl
55x10
35x10
BW-120.4kg/265.4lbs
Solid day, quick and easy, 80%er
27/8/2015
Squat
225x2
275x3
315x3
365x3x3-feeling better, not as far forward on these.
Bench press
185x5
225x5
275x3x2
330x2 PR+1rep
330x3 PR+1rep
add blue slanger
365x3 PR+2 reps
Spoto press
275x7 PR
Hammer curl
65x10
45x10
BW-121kg/266lbs
Solid 80%er, Squats feeling better, bench feeling very solid.
28/8/2015
Clean and press
135x5
155x8x3
Seated DB press
65x12x2
Upright row
135x10x3
Yoke walk
360x100ft x4
BW-120.5kg/265lbs
solid 80%er, looking forward to pulls tomorrow.
29/8/2015
Deadlift-no straps
225x3
315x3
405xalmost one
switch to mixed grip from DOH
405x1
465x3x3 PR+10lbs
500x1-not bad
RDL
315x10x2
Leg curl
45x20x3
Row machine
stackx10x3
DB curl
55x10
35x10
BW-119.9kg/264lbs
Solid 80%er, deads feeling solid, low back is a bit overworked though, going to cut back on the volume on the second weekly deadlift workout. everything else feeling good, and nice to hit some pulls without straps again.
31/8/2015
Deadlift
225x3
315x2
405x1
475x1
425x5x5
BW-119kg/262lbs
Solid 80%er, need to give it a couple more days between sessions. hammies were way too tied to hit the kind of volume iād intended.
1/9/2015
OHP
95x5
135x5
155x3
175x5x5
135x10x2
Upright row
135x10x3
LEg curl
45x20x3
Row machine
stackx10x3
Hammer curl
80x10
55x10
35x10x3
Pressdown
110x20x3
Yoke walk
360x100ft x5
BW-120kg/264lbs
Solid 80%er, pressing was decent, everything else felt fine.
2/9/2015
Squat
135x3
225x2
315x1
365x1
315x3
315x5
Bench press
185x5
225x5
275x3
315x1
365x1
315x3
Spoto press
245x8x2
DB curl
45x10
BW-120kg/264lbs
Solid 80%er, IT bands still causing problems with the squat. going to see if some stretching /rolling helps. bench nice and solid.