6/8/2019
Bench press
135x3
185x3
225x3
255x3
315x1-felt very light in the hands, didn’t move super snappy.
275x3x5 not as fast as i’d like, but still moving well.
230x10x3-this was rough with short pauses.
OHP
95x5
135x3x2
110x10x5
Incline DB press
55x12x3
Split squat
x5x3
Seated Row
stackx10x3
RDF
35x20x2
reverse curl
60x10x2
Pressdown
100x20x2
BW-114kg/251lbs
Solid 80%er, things moving well. 315 felt light but wasn’t fast. same at 275.
7/8/2019
Deadlift
225x3
315x3
365x3
435x2
405x3x3-low back wasn’t having it. something not quite right.
Squat
135x3x3
225x3
285x3-Called it here, need to crack the low back and rest a bit.
Split squat
x5x5
Pull-up
x5x4
Ez curl
70x25x2
Leg raise
x10x2
Leg curl
60x20x2
BW-113.5kg/250lbs
low 80%er, everything felt pretty decent until after the top pulls. thinking the pulls monday may need to be limited to RDLs
8/8/2019
OHP
95x5
135x3x2
160x2
145x4x5
110x8x3
Bench press
225x3
245x3
265x5x5
Park press
60x10
55x10x2
Seated Row
stackx10x3
Split squat
x5x5
RDF
35x20x2
Rev curl
60x10x2-getting easier.
BW-113kg/249lbs
Solid 80%er, Standing press feels pretty solid. Gotta remember to keep shoulders down during bench. the 5x5 @265 was a bit rough.
14/8/2019
Squat
135x3
225x3
285x3
345x1
325x2x5
285x4x2
Deadlift
315x3x3-right side of low back still a bit stiff.
GM
135x8x3
Split squat
x5x3
Pull-up
x5x3
DB curl
35x20x2
BW-253lbs/115kg
solid 80%er, will take it easy on the back for a bit.
15/8/2019
Bench press
135x5
225x3
245x3
320x1-not bad
280x3x5-these were tough, not certain why.
230x10x3-not too bad
OHP
95x5
135x3x2
110x10x5
low Incline DB press
55x12x3
Split squat
x5x3
Seated Row
stackx10x3
RDF
35x20x2
Rev curl
55x10x2
BW-250lb/113.5kg
Low end 80%er, things moving but not amazingly. think volume drops from here onwards, so we should feel better each week.
16/8/2019
Deadlift
225x3
315x3
365x3
435x1-some low back pain at lockout
405x3x4-did not improve through these sets, called it
Squat
295x3x3-little/no pain in back on the squats, but wasn’t helping either. called it here
BW-112.5kg/248lbs
Low 80%er, legs and glutes felt fine, bit irritated that I am still unable to really push on the DLs.
19/8/2019
Squat
135x3
225x3
315x1
345x1
385x1-not bad, low back not liking the lockout on these
325x2x2-unable to continue with this load.
225x5-cut it here
Split squat
x5x3
Cable row
x15x3
EX curl
70x20x2
-Did some stretching after and deadlifted 225 for a few, no significant pain after couch stretch, still hurts with heavier loading though. low 80%.
BW-113.5kg/250lbs
Solid 80%er, things moving well aside from back pain.
20/8/2019
Bench press
135x5
185x5
225x4
275x3
335x1
280x3x4
230x10x2
OHP
95x5
110x5
135x3x2
110x10x4
Standing DB press
55x10x3
Seated Row
stackx10x3
RDF
35x20x2
Pressdown
90x20x2
Rev curl
60x10x2
BW-114kg/251lbs
Soilid 80%er, things moving well, top set bench a bit slow but manageable.
21/8/2019
DL to knees
225x5x3
315x3
-called it here, right QL not feeling it today, thinking that was what we tweaked last week.
Squat
135x1x5-long pauses
Single leg RDL
50x8x4
BW-113.5kg/250lbs
going to give it a week to rest then see what’s up
23/8/2019
Bench press
165x5
220x3
265x3
308x1
330x1
308x1
308x2
308x1x2
265x5x2
220x10- spent this session playing with bench technique. feels best with moderate arch and more scapular retraction. really focus on having the scaps under the weight
OHP
115x5
135x6x4
Standing DB press
55x10x3
Seated Row
stackx10x3
RDF
35x20x2
Rev curl
65x10x2-keeping this at this weight for a bit.
BW squat
x10x6
BW-112kg/247lbs
Solid 80%er, bench moved well, pressing was strong.
26/8/2019
Squat
135x5
225x10x5
Split squat
20x5x3
Single leg RDL
35x8x3
DB row
120x8x3-bit too heavy for the grip atm.
Rev hyper
80x15x3
Hammer curl-slow
45x10x3
BW-113kg/249lbs
Solid 80%er, things moving well. 10\s on squat really take it out of you.
28/8/2019
Bench press
135x5
185x5
225x5
275x2
315x2,1
275x5x2
235x10x3
OHP
95x5
115x5
135x7
135x6x3
Standing DB press
55x10x3
2 arm DB row
65x10x3-these feel really nice. get a great contraction with them.
RDF
35x20x2
Rev curl
65x10x2
BW-113.5kg/250lbs
Solid 80%er, things moving well. right AC joint area sore today. not certain why.
29/8/2019
Deadlift
135x10x2
225x5
315x5x5-very easy, just need low back to fully cooperate. setup at top of pull and keep tension on the way down.
Squat
135x5
225x10x5
GM
135x10x2
DB row
75x10x3
BW-112.5kg/248lbs
Solid 80%er, things moving well, right low back/glute is a bit stiff but not causing discomfort. right glute-ham tie in is a bit sore. will need to massage. right AC joint a bit sore from swinging a hammer yesterday for a while.
30/8/2019
Bench press
135x5
225x3
275x1
325x1x2-with commands
285x5x2
235x10x4
OHP
95x5
115x5
135x6x4
Standing DB press
55x10x3
2 arm DB row
70x10x3
RDF
35x20x2
Pressdown
120x15x2
Rev curl
65x10x2
BW-113kg/249lbs
Solid 80%er, things moving well. right shoulder feeling a bit better after some stretching.
2/9/2019
Squat
135x5
225x3
225x10x5-not terrible. technique holding up well.
RDL
135x10
225x10x4
2 DB row
70x12x3
DB curl
35x20x2
BW-111kg/245lbs
Solid 80%er, things moving well. right low back bit tender on RDL, will need to build slowly.
3/9/2019
Bench press
135x5
225x5
275x3
330x1-better than expected.
290x5
300x3
275x5x2
Spoto press
250x5
225x10x2
OHP
95x5
115x5
135x6x4
Standing DB press
55x10x3
2 DB row
65x12x3
RDF
35x20x2
Pressdown
100x20x2
Rev curl
65x10x2
BW-112kg/247lbs
Solid 80%er, things moving well.
You’re losing weight and holding on to your strength in your upper body lifts. That’s a tough combination. Keep up the great work.
Trying man, gotta get down to ~200-220, see how things are when we’re moderately lean.
5/9/2019
Deadlift
135x10
225x5
315x5x5
Squat
135x5
225x3
275x2
315x2
335x1
315x2x6
GM
135x8x3
Standing cable row
stackx15x3
EZ curl
60x20x2
BW-112kg/247lbs
Solid 80%er, low back a bit better each time. bracing improving
6/9/2019
Bench press
165x5
220x5
265x3
320x2,1-not bad.
305x3
275*7
Spoto press
265x5x2
220x10
237x10
OHP
95x5
115x5
135x6x4
Standing DB press
55x10x3
BB row
225x10x3-not quite ready for these in regular rotation yet.
RDF
35x20x2
Hammer curl
35x20x2
Pressdown
100x20x2
BW-113kg/249lbs
Solid 80%er, things moving well.
9/92019
Squat
135x3
225x3
275x2
315x1
365x1
405xF,
405x1-not the best
315x2x4
RDL
225x10
315x8x3
Front squat hold
225x15s
315x10sx3
2 DB row
70x12x3
Hammer curl
35x20x3
BW-114kg/251lbs
Solid 80%er, things moved alright, got excited after 365 and went to 405. couldn’t hold technique with that weight. going to continue messing around for a week, take a week off to go away, then when we return i’ll be moving into the advanced small load sheiko, adding some shoulder work and that should be about all I’ll need to adjust