1/7/2019
goblet Squat
25x10x3
Squat
135x3
245x4
285x3
345x1
305x3x4
265x5x2
Trap bar DL
225x3
315x3
365x3x4
RDL
225x10x3
Cable row
stackx12x3
Strict Ez curl
70x20x2
Leg curl
45x20x2
Leg raise
x10x2
BW-115kg/253lbs
Solid 80%er, things moving well, some discomfort in left inner thigh/hip flexor area, otherwise feeling good
2/7/2019
Bench press
135x3
230x3
242x3
297x1
265x3x4
230x10x2
OHP
95x5
115x5
135x3
110x10x3
Incline DB press
55x10x3
Goblet squat
25x10x3
DB row
90x10x3
RDF
35x15x2
Rev curl
45x10x2
BW-115kg/253lbs
Solid 80%er, things moving well. abs feeling a bit funny, will see how this goes.
3/7/2019
Deadlift
225x3
315x3
365x2
435x1
385x3x4
335x5x2
Squat
135x3
225x3
245x2
305x3x3
265x5x2
Sumo pull
225x5x2
Pull-up
x4x4
Strict EZ curl
60x20x2
Leg curl
50x20x2
Leg raise
x10x2
BW-114.5kg/252lbs
Solid 80%er, things moving well. slight discomfort in left hip flexor. right glute ham tie in area bit sore as well. going to do more walking to keep that at bay.
4/7/2019
Ohp
95x5
115x3
135x3
155x2x2
135x3x4-clusters
110x8x2
Bench press
135x3
205x3
245x2
253x3x4- done as clusters.
Seated DB press
50x15x3
Goblet squat
25x10x2
Inverted row
x12x3
RDF
35x20x2
Rev curl
45x10x2-Getting more comfortable
BW-114.5kg/252lb
Solid 80%er, things moving well. feeling pretty decent.
8/7/2019
Warmup- Goblet squat x10x2
Band Dl x10x2
Plank x25sx2
Band clamshell x10x2
Squat
135x3
225x2
285x3
345x1-not bad
315x3x4-moved well, still getting used to new technique
275x5x2
Trap bar dl
225x3
315x3x4
RDL
320x6x3
pull-up
x5x3
EZ curl
60x20x2
Leg curl
50x20x2
Leg raise
x10x2
BW-114kg/251lbs
Solid 80%er, things feeling decent.
9/7/2019
Warmup- Arm circles x25x2
Band rowx25x2
Bench press 45x25x2
Bench press (kg)
70x5
100x3
110x3
135x1
122.5x3x4
Wide Grip Spoto press
102.5x10x3
OHP
95x5
130x3
145x3
110x10x4
Incline DB press
55x15x2
BB row
225x8x3
RDF
35x20x2
Band pressdown
x30x2
Rev curl
45x10x2
BW-113.5kg/250lbs
Solid 80%er, things moving well. bench feels strong. right pec a bit tight, need to remember to massage and stretch in the morning.
11/7/2019
Warmup
Plank x25s x2
Goblet Squat 25x10x2
Band deadlift x10x2
Deadlift
225x3
315x3
365x2
435x1
395x3x4
335x5x2
Squat
135x3
225x3
275x2
305x3x4
Pull-up
x5x4
EZ curl
80x25x2
Leg curl
60x15x2
BW-114.5kg/252lbs
Solid 80%er. things moving well, some slight discomfort in right G-H tie-in, less than last week.
12/7/2019
OHP
95x5
115x3
135x3
160x3x2
110x8x3
Bench press
165x5
210x4
245x3
255x3x5
Seated DB press
55x15x3
T-bar row
135x12x3
RDF
35x20x2
Rev curl
45x10x2
BW-113.5kg/250lbs
Solid 80%er, pressing feeling good
15/7/2019
Squat
135x3
225x3
245x3
285x3
345x1
325x2x4
275x5x4
Deadlift
225x3
315x3
365x3x4
RDL
315x8x3-some discomfort in right side, need to do more glute work to warmup.
Pull-up
x5x4- more controlled and a bit easier
EZ curl
80x20x2
Leg Raise
x10x3
Leg curl
60x20x2
SLRDL
50x8x3
BW-112.5/248lbs
Solid 80%er, squat a bit weird at first but better as more warmed up. will add reps to warmups.
16/7/2019
Bench press
205x5
245x3
300x1
280x3x4
Wide grip
230x10x4
OHP
95x5
110x10x5
Incline DB press
55x15x2
2 arm DB row
55x12x3
RDF
35x20x2
Rev curl
45x10x2
BW-112kg/247lbs
Solid 80%er, got the work in but it felt like a lot of work. a bit beat up from the lower body stuff yesterday.
18/7/2019
Deadlift
225x3
315x3
365x2
435x1
405x3x4
335x5x4
Squat
135x3
225x3
275x2
305x3x4
275x5x3
BW-114kg/251lbs
low 80%er, right glute not firing properly on dls. squats felt better with closer stance, toes out.
20/7/2019
OHP
95x5
135x3
160x3
145x3x4-clusters
110x8x3
Bench press
185x5
225x3
265x3x5
Pull-up
x5x3
RDF
35x20x2
Rev curl
55x10x2
BW-114kg/251lbs
Solid 80%er, things moving well
22/7/2019
Goblet Squat
25x10x3
single leg RDL
x10x3
Squat - Attempting to initiate the movement and continue thinking about it like trying to teabag the space just behind the heels, form pretty good today.
135x3
225x3
245x4
285x3
345x1
335x2x3
275x5x2
Trap bar DL
365x3x4
RDL
315x8x3-right glute ham tie in a bit sore after these, right side low back a bit tight. more glute activation.
Pull-up
x4x4
EZ curl
70x20x2
Leg raise
x8x2-abs still hurt a bit
Leg curl
60x20x2
BW-114kg/251lbs
Solid 80%er, squat felt alright, hard to maintain position.
23/7/2019
Bench press
135x10
225x4
245x3
305x1
280x2x5
265x4x3
OHP
95x5
135x3x2
110x10x3
Wide grip bench
135x15x3
DB row
65s x12x3
RDF
35x20x2
Rev curl
55x10x2
Skullcrusher
70x10 +15 cgbp
Pressdown
100x20x2
BW-114kg/251lbs
Solid 80%er, things moving well.
24/7/2019
Deadlift
225x3
315x3
365x3
435x1
435x3-whoops.
405x3x4
385x3x2
Squat
135x3
185x3
225x3
285x4x4-these felt really good. Split squats are paying out already, right hip seems much more stable in the hole.
225x5x2
Split squat
bwx5x3-these are hard, but getting easier with practice.
Pull-up
x5x3
Hammer curl
55x10
45x10
Leg raise
x10x2
Leg curl
60x20x2
BW-114kg/251lbs
Solid 80%er, things moving well. right hip feeling better on squat than DL, but issue is mostly tightness off the floor
26/7/2019
OHP
95x5
135x3
160x3x2
140x3x4-clusters
110x8x2
Bench press
135x3
185x5
235x4
265x4x5
Standing DB press
55x10x3
Split squat
30x5x3
2 DB row
70x12x3
RDF
35x20x2
Rev curl
55x10x2
BW-113kg/249lbs
Solid 80%er, things moving well. shoulders a bit tired on the bench, but to be expected.
29/7/2019
Warmup
Goblet squat
x10x3
Squat
135x3
225x3
245x4
285x3
345x1
305x3x5
255x5x3
TBDL
365x3x4
Split squat
20x5x3
Pull-up
x5x3
DB curl
40x10
35x20
Leg raise
x10x2
Leg curl
60x20x2
BW-115kg/253lbs
Solid 80%er, things moving well. need to remember to turn toes out a bit more on squat. took warmup squats with slower tempo in order to feel where everything is. felt much better for rest of session.
30/7/2019
Bench press-short pauses on all reps.
135x3
225x5
245x4
305x1
275x3x4
230x10x3
OHP
95x5
135x3x2
110x10x3
Standing DB press
55x10x3
Goblet squat
25x10x3
Row machine
stackx10x3
RDF
35x20x2
Revcurl
55x10x2
BW-113kg/249lbs
Solid 80%er, things moving well. bench feels really solid.
31/7/2019
Band deadlift x10x3
Band face pull x15x3
Deadlift
225x3
315x3
365x3
435x1
385x3x6
Squat
135x3
225x3
245x3
285x3x4
245x5x2
GM
135x10x3
Pull-up
x5x3
EZ curl
70x25x2
Leg raise
x10x2
Leg Curl
60x20x2
BW-114kg/251lbs
Solid 80%er, things moving well. squat felt pretty good. deads not super solid, feeling the fatigue this week.
1/8/2019
Face pullsx15x3
DB pressx15x3
OHP
95x5
135x3
160x2
140x5x4
110x8x2
Bench press
265x3x5
Park press
55x10x3
Split Squat
x5x3
DB row
100x8x3
RDF
35x20x2
Rev curl
55x10x2
BW-114kg/251lbs
Solid 80%er, things moving well. Bench felt a bit slow but thatās been a pattern for a bit on ohp days.
5/8/2019
Goblet squat
25x10x2
Squat
135x3
185x3
225x3
245x3
285x2
345x1
315x3x4
245x5x4
Deadlift
315x3
365x3x4
RDL/Dimel
225x15x2
Pull-up
x5x4
EZ curl
70x25x2
Leg raise
x10x2
Leg curl
60x20x2
BW-114kg/251lbs
Solid 80%er, things moving well. Squat felt pretty good, need to work on upper back endurance.