You inspired be with your 140, and I thought I’d maybe work up to that, but 130 felt heavy enough I decided to stop there. Congratulations on your dl pr, 4 plates got to be coming soon!
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Yep with a bit of luck I can pull 4 or more at the comp next week.
A
Press ss ng pull ups
20kg x 5 /5
25kg x 5 /5
35kg x 5/5
40kg x 3 /4
45kg x 3 /4
50kg x 3 /5
60kg x 1 (pr)
62.5kg x 1 (new pr)
65kg x 1 (newest pr)
Inclince dB bench ss Db row
24kg x 10 / 10
26kg x 10/10
26kg x 10/10
Fly machine ss Db Lateral raises
75kg x 10 /10kg x 10
80kg x 10/ 10kg x 10
80kg x 10/10kg x 10
Dips bw ss Preacher curl 20kg
10/8
10/10
8/10
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nice work oh those OH PR’s. The OH is probably my favorite lift to get a PR on. Something very special when you get something heavier over head.
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B
Deadlift
60kg x 10
120kg x 5
140kg x 3
160kg x 3
180kg x 3 singles
205kg x 1 (straps) pr
180kg x 1
Hack squat
40kg x 10
60kg x 10
80kg x 10
(leg press was in use so tried this, really liked so will swap out for good.)
Ghr
18
8 in harder knee position.
10
Great job mate, you are literally pulling away from me. 
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Not for long though, can you use straps in you meet? I can’t grip 200 without atm.
C
5 mins treadmill
Bench ss Tbar row 40kg
40kg x 5 /8
45kg x 5 /8
50kg x 5 /5
60kg x 3 /5
70kg x 3 /8
77.5kg x 3 /8
80kg x 3 / 8
Seated Db shoulder press ss ng pullups
22kg x 8/8
24kg x 8/5
26kg x 8/3
Incline db fly ss rear delt machine
16kg x 10 /45kg x 10
16kg x 10/ 50kg x 10
16kg x 10/ 50kg x 10
Dips ss curls
Bw x 12/15kg x 20
+10kg x 10/30
+10kg x 10/15
No deff no straps allowed mate. Also no hitching.
500 cals on treadmill in 50.34mins
30 Ab wheel
Operation “Be less fat” has commenced!
2 Likes
D
10 mins treadmill, foam rolling, streatching
Squat
60kg x 5
72.5kg x 5
82.5kg x 3
95kg x 3
107.5kg x 3
120kg x 2
130kg x 1
130kg paused for ages to ensure deliberate fail.
140kg x 1 (pr)
Rdl
60kg x 10
100kg x 10
140kg x 10
160kg x 8
Glute drive
80kg x 10
120kg x 10
160kg x 7
Standing calf raises
120kg x 20
160kg x 15
200kg x 8
Dropped the 2nd 130kg Squat on purpose, wasn’t as horrible as I thought, just had to lean forward and bar went on to the safeties. Now I’m over my fear of failing on squat, I can start to push it a bit more.
Great job on the 140 mate. Now on to 4 plates. 
Thanks, 4 is the goal, want 5 Deadlift, 4 Squat, 3 Bench, 2 press, 1 curl. I think Deadlift will come first, only 15kg away, got to add 40kgs to all other lifts!
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A
Press ss ng pullups
30kg x 5 /8
40kg x 5/6
42.5kg x 5/4
47.5kg x 3/3
52.5kg x 1/3
60kg x 2
60kg x 2
60kg x 1
Incline db bench ss Db row
22kg x 10
26kg x 10/10
28kg x 10/8
30kg x 6/6
Fly machine ss Db Lateral raise 10kg db
70kg x 10/10
75kg x 10/10
80kg x 10/10
Dips ss Ezbar curl 20kg
Bw x 10/10
+15kg x 5/10
+15kg x 5/10
Really pleased with today’s pressing, got 2x2 on 60kg which war a pr last session. Dips felt hard though.
Noticed I’m not really progressing on the pull ups much, I think I’m subconsciously holding back cause I don’t want to tire for press. Will address this.
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30mins treadmill
Cable crunches
20mins treadmill
Ab wheel, decline situps.
B
10mins treadmill
Deadlift
60kg x 5
100kg x 5
140kg x 5
150kg x 3
170kg x 4
180kg x 3
200kg x 1
210kg x fail
180kg x 5
Hack squat
80kg x 10
100kg x 10
120kg x 12
140kg x 10
Ghr
10
10
10
Standing calf raise
100kg x 20
140kg x 20
180kg x 10
180kg x 10
10mins treadmill
Nice session, where did you miss the 210??
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Just below knee, in hindsight, might have got if I’d singled the two before and skipped 200. Need to work out best way to approach pr. Punished the failure after with 5@180 which is a rep pr, so not all bad.