19/10/2015
Pause Squat
185x5
225x4
275x3x2
295x3x5
Bench press
185x5
225x4x2
265x3x2
285x3x2-forced to cut it there due to nerve pain in arms.
Hammer curl
55x10
35x10
Cable hammer curls
somex30
BW-112.5kg/248lbs
Solid 80%er, aside from not being able to get all the benching in. mebbe deadlifts will be better tomorrow.
20/10/2015
Paused Deadlift
315x3x2
365x3x2
385x3x2
440x3-forgot that sheiko actually means you are supposed to be pulling this from blocks.
going to cut the high sets when doing actual program after deadlift comp. this is way too heavy to screw with the day after volume paused squats.
BW-112kg/247
Solid 80%er, was too tired to continue, going to come back thursday for some overhead work.
22/10/2015
OHP
145x5x4
155x4x4
T-bar row
135x15x3
Viking press
90x10x2
Upright row
135x10x2
bent fly
25x15x2
Db curl
35x10
BW-113kg/249lbs
solid 80%er, just short on time, everything felt pretty good.
22/10/2015
OHP
145x5x4
155x4x4
T-bar row
135x15x3
Viking press
90x10x2
Upright row
135x10x2
bent fly
25x15x2
Db curl
35x10
BW-113kg/249lbs
solid 80%er, just short on time, everything felt pretty good.
23/10/2015
Pause squat
185x5
225x4
275x3x2
295x3x5
Rope hammer curl
100x20
70x20
BW-113kg/249lbs
Solid 80%er, low on time though.
23/10/2015
Pause squat
185x5
225x4
275x3x2
295x3x5
Rope hammer curl
100x20
70x20
BW-113kg/249lbs
Solid 80%er, low on time though.
26/10/2015
Pause Squat
185x5
225x4
275x3x2
315x2x5
Bench press
185x5
225x4
265x3x2
295x3x5-arms getting a tad tender
Pressdown
120x20x3
T-bar row
135x15x3
DB curl
45x10
35x10x2
BW-112.5kg/248lbs
Solid 80%er, squats feeling strong, bench not so much but likely the arm pain causing that, everything else decent.
26/10/2015
Pause Squat
185x5
225x4
275x3x2
315x2x5
Bench press
185x5
225x4
265x3x2
295x3x5-arms getting a tad tender
Pressdown
120x20x3
T-bar row
135x15x3
DB curl
45x10
35x10x2
BW-112.5kg/248lbs
Solid 80%er, squats feeling strong, bench not so much but likely the arm pain causing that, everything else decent.
30/10/2015
Bench press
185x5
225x4
265x3x2
295x2x2
275x3
245x5
225x7
Incline DB press
55x15x3
Pressdown
100x20x3
Hammer curl
90x5x2
Db curl
35x10
BW-112.5kg/248lbs
Solid 80%er, bench feeling a bit slow but ok, arms a touch achy.
30/10/2015
Bench press
185x5
225x4
265x3x2
295x2x2
275x3
245x5
225x7
Incline DB press
55x15x3
Pressdown
100x20x3
Hammer curl
90x5x2
Db curl
35x10
BW-112.5kg/248lbs
Solid 80%er, bench feeling a bit slow but ok, arms a touch achy.
31/10/2015
Empire muscleās first Deadlift for the Cure
BW-248lbs/112.5kg
1st attempt 455lb/206kg good lift
2nd attempt 505lb/229kg good lift
3rd attempt 555lb/251.75kg good lift PR+40lbs
[yt]Deadlift For the Cure - YouTube
Good day, pulls feeling good, looking at being good for 600 soon, now that squats are back on the menu.
31/10/2015
Empire muscleās first Deadlift for the Cure
BW-248lbs/112.5kg
1st attempt 455lb/206kg good lift
2nd attempt 505lb/229kg good lift
3rd attempt 555lb/251.75kg good lift PR+40lbs
Good day, pulls feeling good, looking at being good for 600 soon, now that squats are back on the menu.
2/11/2015
Pause Squat
205x5
245x5x2
285x5x5
Paused Bench press
185x5
225x4x2
265x3x2
275x3x5
Bottom half presses
265x4x4
225x10x2
T-Bar Row
135x15x3
Hammer curl
65x10
55x10
35x15x2
BW-113kg/249lbs
Solid 80%er, things looking up.
2/11/2015
Pause Squat
205x5
245x5x2
285x5x5
Paused Bench press
185x5
225x4x2
265x3x2
275x3x5
Bottom half presses
265x4x4
225x10x2
T-Bar Row
135x15x3
Hammer curl
65x10
55x10
35x15x2
BW-113kg/249lbs
Solid 80%er, things looking up.
3/11/2015
OHP
140x5x4
150x4x4
T-Bar Row
135x15x3
Viking Press
90x10x3
Bent Fly
25x15x3
Db Curl
50x10
35x10x2
BW-113.5kg/250lbs
Solid 80%er, Pressing felt good, bit short on time though.
4/11/2015
Pause Deadlift
315x3x2
365x3x2
385x3x4
Block DL
435x3x2
365x4x4
Leg curl
45x20x3
Leg ext
100x20x3
Rope Row
StackX12x3
DB curl
35x10x3
BW-113.5kg/250lbs
Solid 80%er, had forgotten how hard block pulls are. Hammies fried.
6/11/2015
Pause Squat
185x5
225x4
285x3x2
315x3x5
GM
135x10x3
Leg press
3pps x15x3
Rope Hammer curl
100x20x3
BW-113.5kg/250lbs
Solid 80%er, legs feeling great, squats strong, no pain on leg press, pretty happy with this one.
7/11/2015
Bench press
185x5
225x5
265x4
275x3x3
295x2x2
Bottom half bench
275x3
265x4
225x10x2
incline DB press
55x15x3
Pressdown
110x20x2
80x30
H-curl
65x10
55x10x2
BW-113.5kg/250lbs
Solid 80%er, things looking good.
7/11/2015
Bench press
185x5
225x5
265x4
275x3x3
295x2x2
Bottom half bench
275x3
265x4
225x10x2
incline DB press
55x15x3
Pressdown
110x20x2
80x30
H-curl
65x10
55x10x2
BW-113.5kg/250lbs
Solid 80%er, things looking good.
9/11/2015
Pause Squat
185x5
245x5
285x3x2
325x2x5
Bench press
185x5
225x5
275x3x2
295x3x5
T-bar row
135x15x3
Pressdown
somexsome
Rope hammer curl
somexsome
BW-113.5kg/250lbs
Solid 80%er, everything coming along nicely.