Squats
45kg x 5
55kg x 5
65kg x 3
77.5kg x 3
87.5kg x 3
97.5kg x 3
105kg x 2
Deadlift
Doing a bit extra on deadlifts whilst I’m finding the 5x10 @50% a bit easy.
82.5kg x 30
100 kg x 10
100kg x 10
140kg x 2
160kg x 1
170kg x 1
180kg x 1
190kg almost got it but grip went just before I locked out. Moral victory would have had it if I’d used straps.
I get carried away.
I wanted to get 190kg Deadlift before I move to the higher percentage bbb months as they will hopefully be alot more taxing.
With Squat I changed foot positioning a bit and wanted to see what it felt like with a bit more weight. It was good.
I’m going to try to stick to the programme going forwards.
The 70% month deadlifting will be 5x10 at 120kg, its the one I’m least worried about. Press will be 40kg, Squat 82.5kg and bench 60kg. Will find all of these taxing.
Press
20kg x 5 ss 3 neutral grip pull ups
25kg x 5 ss 6 chins
30kg x 3 ss 6 pullups
37.5kg x 5 ss 6 neutral grip pull ups
42.5kg x 3 ss 6 chins
47.5kg x 1 ss 3 pullups (disappointed with 3 here, strength just went)
Bench
42.5kg x 10 ss Tbar row 30kg x 10
42.5kg x 10 ss Tbar row 30kg x 10
42.5kg x 10 ss Tbar row 30kg x 10
42.5kg x 10 ss Tbar row 30kg x 10
42.5kg x 10 ss Tbar row 30kg x 10 ( keep at 30, concentrate on stricter form)
No rest at all between ss on press and bench other than swapping weights and walking between diff bits of equipment. Sweating huge amounts works well for people not wanting to work in on the equipment with you.
10 mins treadmill
Facepull 20kg x 15 ss Dips bw x 12 ss bb curl 20kg x 20
Facepull 20kg x 15 ss Dips +15kg x 9 ss bb curl 20kg x 20
Facepull 17.5 x 20 ss Dips +15kg x 7 ss Preacher curl 20kg x 17
No gym yesterday, got hours hill walk with dog before work.
Today:
Week 3 Bench
10mins treadmill
Bench
32.5kg x 5 ss Tbar row 30kg x 10
42.5kg x 5 ss Tbar row 30kg x 10
50kg x 3 ss Tbar row 30kg x 10
62.5kg x 5 ss Tbar row 30kg x 10
70kg x 3 ss Tbar row 30kg x 10
77.5kg x 1 ss Tbar row 30kg x 10
Ohp
25kg x 10 ss neutral grip pull up x 6
25kg x 10 ss chin up x 6
25kg x 10 ss pullup x 5
25kg x 10 ss neutral grip pull up x 6
25kg x 10 ss chin up x 5
10mins treadmill
Face pull 15kg x 20 ss Dips bw x 15 ss barbell curl 20kg x 20
Face pull 15kg x 20 ss Dips + 15kg x 9 ss barbell curl 20kg x 20
Face pull 15kg x 20 ss Dips +15kg x 8 ss barbell curl 20kg x 12
Decided against deload, upped tm by 2.5kg for Upper 5kg for lower and bbb assistance to 60% of training max.
Week 4 Ohp
10 mins treadmill
Press
22.5kg x 5 ss neutral grip pull up x 6
27.5kg x 5 ss neutral x 6
32.5kg x 3 ss neutral x 6
35kg x 5 ss neutral grip pull up x 6
40kg x 5 ss neutral x 6
45 kg x 5 ss neutral x nearly 6
Bench
50kg x 10 ss Tbar row 32.5kg x 10
50kg x 10 ss Tbar row 32.5kg x 10
50kg x 10 ss Tbar row 32.5kg x 10
50kg x 10 ss Tbar row 32.5kg x 10
50kg x 10 ss Tbar row 32.5kg x 10
10 mins treadmill
Face pull x 20 ss Dips bw x 20 ss barbell curl 20 kg x 20
Face pull x 20 ss Dips bw x 12 ss barbell curl 20kg x 12
Face pull x 20 ss Dips bw x 10 ss barbell curl 20kg x 8
Going to stay on programme for next 3 weeks until deload week, but may try 195 or even 200 last session before the deload week. Then I’ll be after 5 plates!
Bench
35kg x 5 ss Tbar row 35kg x 10
42.5kg x 5 ss Tbar row 35kg x 10
50kg x 3 ss Tbar row 35kg x 10
55kg x 5 ss Tbar row 35kg x 10
62.5kg x 5 ss Tbar row 35kg x 10
72.5kg s 5 ss Tbar row 35kg x 10
Ohp
35kg x 10 ss neutral grip pull up x 5
35kg x 10 ss neutral grip pull up x 4
35kg x 10 ss neutral grip pull up x 4
35kg x 10 ss neutral grip pull up x 4
35kg x 10 ss neutral grip pull up x 4
10mins treadmill
Facepulls x 20 ss Dips bw x 17 ss Ezbar curls 20kg x 20
Facepulls x 20 ss Dips +15kg 6, bw 6 ss Ezbar curls 20kg x 20
Facepulls x 20 ss Dips bw + 15kg 4, bw 5 ss Ezbar curls 20kg x 12
10mins treadmill
It’s getting harder now, the 531 bench was fine, but assistance 5 x 10 Ohp was taxing. Don’t know if it was this or prefatigue from rows but disappointed with the pull ups. Have had a very physical week at work, lots of loading and carrying heavy things about, setting up scaffold towers, might be a factor. Hope I don’t regret not deloading.