11/4/2017
OHP
135x2
155x1
185x1
155x3x3
135x5
Overhead lockout
185x3x3
Viking press
70x10x3
RDF
35x15x3
Pull-up
x5
x7
EZ bar curl
70x15x3
BW-108kg/238lbs
Solid 80%er, things feeling decent
13/4/2017
OHP
95x5
135x1
155x1
185x1
155x3x2
135x5x3
Klokov press
95x10x2
pull-up
x5x2
x8-these have been getting better in spite of not losing weight yet.
RDF
35x15x3
EZ curl
65x20x2
Shrug
495x5x5
Lunge
BWx5x3
BW-107.5kg/237lbs
Solid 80%er, things feeling better.
17/4/2017
Squat
135x3
170x5
205x5x2
235x5x5
Bench press
175x5
205x5x2
235x3x2
255x3x5
235x4x4
225x5
BW-108kg/238lbs
Solid 80%er, no time for support today though.
18/4/2017
OHP
95x5
105x4
115x4x2
135x3x2
145x3x5
135x4x4
115x5
95x5
Klokov press
95x10x2
T-bar row
160x15x3
RDF
35x15x3
Shrug
545x5x5
EZ curl
70x15x3
BW-106.5kg/235lbs
Solid 80%er, things are looking up.
1 Like
19/4/2017
Deadlift
225x3
315x3x3
345x3x4
390x3x4
345x4x2
315x3x3
RDL
315x8x2
Box Squat in DL stance
315x5x3
Leg curl
45x20x3
Pull-up
x5x2
x8
EZ curl
60x20x2
BW-106.5kg/235lbs
Solid 80%er, pulls feeling decent, need to get conditioning back to do sets faster.
21/4/2017
Squat
135x3
205x3
235x3x2
255x3x5
Bench press
185x5
205x5
235x3x2
255x3x2
275x2x2
255x3x2
235x4
Wide grip bench
135x15x2
Pressdown
somex20x2
EZ curl
60x20x2
BW-107kg/236lbs
Solid 80%er, squat feeling decent, Bench a bit off.
1 Like
24/4/2017
Squat
135x3
185x4
235x3x2
275x3x5
Bench press
170x5
215x3
235x3x2
275x3x5-Feeling much better.
Pull-up
x5x2
EZ curl
60x20x2
BW-108kg/238lbs
Solid 80%er, legs feeling decent.
25/4/2017
OHP
95x5
115x4
135x3x2
155x3x5
Klokov press
95x10x2
T-bar row
180x15x3
RDF
35x15x3
EZ curl
60x20x2
Shrug
545x5x5
BW-108kg/238lbs
Solid 80%er, things going well today.
26/4/2017
Deadlift
225x3
315x3x3
345x2x4
365x4x4
345x4x2
315x4
RDL
315x8x2
DL stance box squat
225x3
315x5x3
Pull-up
x5x3
Leg curl
70x15x3
EZ curl
60x20x2
BW-108kg/238lbs
Solid 80%er, felt pretty good tonight.
27/4/2017
Squat
135x5
185x4
235x3x2
275x2x5
235x4x4
185x5
Bench press
185x5
205x4
235x3x2
275x2x2
255x3
Spoto press
225x5x2
Pendlay Row
225x5
275x3x3
Pressdown
somex20x2
EZ curl
60x20x2
BW-108kg/238lbs
Solid 80%er, finished whole workout in about half the normal time. Leg felt fine today. pretty pleased.
1/5/2017
Squat
135x3
185x5
235x5
255x5x5
Bench press
175x5
205x4x2
235x3x2
255x3x5
235x4x4
Spoto press
225x5x2
Pull-up
x5, 8
Pressdown
somexsome
EZ curl
40x25x2
BW-110kg/242lbs
Solid 80%er, all work completed in ~1:10, squat feels decent.
2/5/2017
OHP
95x5
115x4x2
135x3x2
145x3x5
135x4x4
115x5
95x5
T-bar row
180x15x3
RDF
35x15x3
BW Lunge
x5x3
Shrug
565x5x5
EZ curl
60x20x2
Yoke walk
360x50"x10
BW-110kg/242lbs
Solid 80%er, things felt good tonight. Looked at myself in the mirror, realised i need to drop some weight already. Yokes for all.
3/5/2017
Deadlift
225x3
315x3x4
345x3x4
390x3x4
345x4x2
315x4x2
RDL
315x8x2
DL stance Box squat
225x5
315x5x3
Leg curl
55x20x2
Pull-up
x7x2
BB curl
60x20x2
Yoke walks
360x50"x10
BW-109kg/240lbs
Solid 80%er, feeling good today.
4/5/2017
Squat
135x3
185x5
225x4
255x3x2
275x3x5-Feeling good.
Bench press
135x5
185x5
205x5
235x4
255x3x2
275x2x2
255x3x2
235x4
Spoto press
225x5x2
Pendlay row
225x5x3
Pressdown
somex20x2
EZ curl
60x20x2
Yoke walk
450x50"x10
BW-110kg/242lbs
Solid 80%er, squat feels good, bench feels good, yokes felt a bit heavy, might be time to add a belt when we go to 500
8/5/2017
Squat
135x3
185x5
225x4
250x3x2
285x2x5
Bench press
185x5
225x4
235x3x2
275x3x5
Pull-up
x7x2
EZ curl
50x20x2
Yoke walk
360x50"x10
BW-108kg/238lbs
Solid 80%er, things feeling good, squat very strong out of the hole.
9/5/2017
OHP
95x5
115x4
135x3x2
155x3x5
BTNPP
155x5x3
Pull-up
x7x2
RDF
35x15x3
BB curl
70x15x3
Shrug
585x5x5
Yoke walk
360x50"x10
BW-108kg/238lbs
Solid 80%er, Wider grip on OHP feeling better.
10/5/2017
Deadlift
225x3
315x3x3
345x2x4
365x4x4
345x4x2
RDL
315x8x2
DL stance box squat
315x5x3
BB curl
70x15x2
BW-108kg/238lb
Solid 80%er, weight moving well.
15/5/2017
Squat
225x3
255x3
275x3x2
315x2x4
285x3x2
255x3
225x3
Paused some of these, feeling good.
Bench press
185x5
205x4
235x3x2
275x3x6-not bad, wasnāt resting long enough between sets.
Pull-up
x7x2
Pressdown
80x20x3
EZ curl
60x20x2
Lunge
x5x3
BW-110kg/242lbs
Solid 80%er, things moving well.
16/5/2017
OHP
95x5
115x4
135x3x2
155x3x6
Klokov press
110x5x3
T-bar row
180x20x3
RDF
35x15x3
EZ curl
70x15x3
Shrug
585x5x5
BW-109kg/238lbs
Solid 80%er, lifts feeling decent.
17/5/2017
Deadlift
225x3
315x3x5
410x2x3
365x3x2
315x4x3
RDL
315x8x2
EZ curl
70x15x2
BW-109kg/238lbs
Solid 80%er, felt a bit out of it today, pulled required lifts, everything pretty easy, just tired.