20/7/2018
OHP
95x5
135x3
155x3
180x1
175x6
155x3x2
155x5x3
Bench press
275x3x5P
Standing DB press
55x12x5
Seated Row
stack x10x5
RDF
35x15x2
Hammer curl
55x10x3
BW-120kg/264lbs
Solid 80%er, things moving well.
23/7/2018
Squat
Fsq 135x3x4
225x3
255x3
285x3
385x1-P
330x5
290x5x5-Squatting after the top set felt pretty terrible, not certain why.
RDL
225x10x5
Pull-up
x6,5,5
DB curl
35x20x2
BW-121kg/266lbs
Solid 80%er, things moving well in spite of feeling poorly, right side of low back tight and I think we will have to address that in the near future.
24/7/2018
Bench press
135x5
210x5
240x5
320x1P
275x10- Was not tight enough on this set.
240x5x5P
OHP
125x10x5
Squat-Playing with calf stretches and lowbar.
135x1x5
185x2x3
225x2x2
315x1-pretty easy, will see how elbows handle it.
Seated Row machine
stack x10x5
RDF
35x15x2
Hammer curl
55x10x2
BW-120kg/264lbs
Solid 80%er,things moving well.
26/7/2018
Deadlift
225x3
315x3
375x3
495x1-bit slow
425x5-easy
375x5x5
Squat
285x5x5-Took grip width in to index on rings, focusing on just bracing hard, pushing out on feet and trying to use the quads to get out of the hole, feels much better.
Pull-up
x5x4-getting easier.
DB curl
35x20x2
BW-120kg/264lbs
Solid 80%er, things feeling pretty good, back felt better on the squat today too.
30/7/2018
Squat
135x2x2
225x3
375x3
310x2
385x1
350x3-easy, starting to lose position though.
310x5x5-heaviest 5x5 since the injury.
RDL
315x10x5
Pull-up
x5x4
DB curl
35x20x2
BW-120kg/264lbs
Solid 80%er, things feeling decent, am keeping this new squat tech.
8/1/2018
Bench press
135x3
225x5
260x3
320x1-P not bad.
290x8-was tight for this set. went better.
260x5x5P
OHP
130x10x5
Spoto press
275x5x3
225x10
CGBP
225x12
Machine row
stackx10x5
RDF
35x15x2
Hammer curl
55x10x2
BW-121kg/266lbs
Solid 80%er, things moving well.
2/8/2018
Deadlift
315x3
350x3
405x2
495xfx2
455x1 w belt
315x5x3
Squat
225x5x3
Standing cable row
stackx15x3
DB curl
35x20x2
BW-120kg/264lbs
Real -10% session, havent had one in a long time. likely due to helping someone move yesterday. going to reset squat/dl next week either way.
3/8/2018
OHP
95x5
135x3
150x3
185x1
170x5
150x5x5P
Bench press
260x5x5
Standing DB press
55x12x5
Leg press
3ppsx10x3
Pull-up
x5x3
RDF
35x15x2
Hammer curl
55x10x2
BW-120kg/264lbs
Solid 80%er, things moving better than yesterday.
7/8/2018
Bench press
135x5
240x3
275x3
320x1-not bad
305x6-felt decent.
275x3x5P-Better leg drive
OHP
140x10x5-Volume PR +5lbs
Spoto press
240x8x4
Standing Row
stackx15x3
Leg press
3pps x10x3-nice pump
RDF
35x15x2
Hammer curl
55x10x2
Bw-121kg/266lbs
solid 80%er, things moving well.
9/8/2018
Deadlift
225x3
315x2
365x1
405x1
455x1
385x5-not pushing it today, no belt at all this workout, and this was really easy.
340x5x5
Squat
260x5x5-these are feeling better.
Pull-up
x5x3
BW-121kg/264lbs
Solid 80%er, things moving well.
10/8/208
OHP
95x5
140x3
160x3
185x1
180x6P-PR
160x5x5P-not bad
Bench press
260x5x5
Standing DB press
55x12x5
Pull-up
x5x2
RDF
35x15x2
Hammer curl
65x8
60x8
55x10
BW-121kg/266lbs
Solid 80%er, things moving well.
13/8/2018
Squat
135x5
225x3
245x3
280x3
345x1
315x3
280x5x5
GM
135x10x3
Standing cable row
stackx15x3
DB curl
35x20x2
BW-120kg/264lbs
Solid 80%er, things moving well, squats a bit painful on descent, mostly IT band/vastus lateralis. avoiding RDL for the moment until right side of low back is back to normal.
14/8/2018
Bench press
135x5
225x5
245x5
325x1-easy
280x10-PR
245x5x5P
OHP
125x10x5
Spoto press
225x10x4-right pec started to tighten up, called it
Pull-up
x5x3
RDF
35x15x2
Hammer curl
55x10x2
Yoke squat-10th hole from the top
450x5x5
BW-119.5kg/263lbs
Solid 80%er. Bench and overhead still doing well.
16/8/2018
Deadlift
225x3
315x3
365x2
455x1
405x5-easy
365x5x5
Squat
280x5x5-getting better
yoke walk
360x50āx4
Pull up
x5x3
DB curl
35x20x2
BW-120kg/264lbs
Solid 80%er, things moving well. hip/low back feels better after some yokes. going to keep those in the program
17/8/2018
OHP
95x5
135x2
145x3
190x1
165x8P
145x5x5P
Bench press
245x5x5p
Standing DB press
55x12x5
Standing cable row
stackx15x3
RDF
35x15x2
Hammer curl
60x10x2
BW-119.5kg/263lbs
solid 80%er, things moving well.
20/8/2018
Squat
135x3
225x3
260x3
295x3
345x1
330x3
295x3x5
RDL
225x10x3
Pull-up
x6x2
x5
DB curl
35x20x2
Bw-120kg/264lbs
solid 80%er, things moving well
21/8/2018
Bench press
135x5
230x3
260x3
325x1-easy
295x7
260x5x5P
OHP
135x10x5
Spoto press
225x10x3
Standing cable row
stackx15x3
RDF
35x15x2
EZ curl
55x30
BW-120kg/264lbs
Solid 80%er, things moving well, expecting to bench at least 355 in a month or so.
1 Like
22/8/2018
Deadlift
225x3
340x3
385x2
455x1
430x1
385x3x5-playing with technique, need to use more hamstrings in the lift.
Squat
295x3x5-feeling decent.
Pull-up
x5x3
DB curl
35x20x2
BW-119.5kg/263lbs
Solid 80%er, things feeling decent.
23/8/2018
OHP
95x5
135x3
155x2
190x1
175x6
155x5x5
Bench press
135x5
260x5x5
Standing DB press
55x12x5
Pull-up
x6x3
RDF
35x15x2
Hammer curl
55x10x2
Bw-118kg/260lbs
Solid 80%er, things moving well
28/8/2018
Squat
220x5
255x4
300x3
320x2x4- finding dropping hips into the hole and pushing with glutes from the bottom keeps better bar path.
Bench press
185x5
225x4
255x3
275x3x4
OHP
155x6x4
Seated Row
stackx10x4
DB curl
35x20
BW-122kg/268lbs
Solid 80%er, things moving well, thinking on adding rice to regular diet, just to see what happens, mebbe some cardio too.