Squat (3 mins rest between sets)
60kg x 10
80kg x 10
100kg x 5
112.5kg x 5
112.5kg x 5
112.5kg x 5
112.5kg x 5
112.5kg x 5
Rdl
60kg x 20
100kg x 12
110kg x 12
120kg x 9
Landmine squat
Bar x 20
30kg x 20
35kg x 20
Bb curls
20kg x 20
30kg x 15
35kg x 10
30kg x 12,4
20mins bike
Bench (3 mins rest on 5x5 sets)
20kg x 20
40kg x 10
50kg x 10
60kg x 10
65kg x 5
70kg x 5 ss 20kg Db row x 10
70kg x 5 ss 30kg Db row x 10
70kg x 5 ss 30kg Db row x 10
70kg x 5 ss 30kg Db row x 10
70kg x 5 ss 30kg Db row x 10
Bnp
20kg x 10 ss 3 pullups
25kg x 10 ss 4 chinups
30kg x 10 ss 4 ng pullups
35kg x 8 ss 2 pullups
40kg x 6 ss 3 chinups
Dips ss 30kg Bb curl
14/12
10/12
9/12
Deadlift
60kg x 10
100kg x 10
140kg x 8
160kg x 5
180kg x 5
180kg x 5
180kg x 5
Front squat
20kg x 6
40kg x 10
60kg x 4
60kg x 4 canāt get on with these.
Back squat touch on bench
60kg x 20
80kg x 19
https://www.instagram.com/tv/CBaTufbJazV/?igshid=pvw7gs0cryvw
3rd set of 180kg x 5
Wanted to find a more quad dominant exercise for after dlās. Canāt get on with front squats, found back squatting to bench is OK, Iām way off parallel, but can really feel it in quads and should be able to really load it going forwards.
How many logs do we have to post it in? Fronts Squats Suck.
Nice work on those deads.
I lack wrist flexability to hold bar Olympic style, with arms crossed the bar kept slipping around, tried straps but felt more of a shoulder than leg exercise.
I think Iām going to like the squatting to bench, Iāll be able to load more than a normal to parallel Squat which should give me more confidence on those when the weights get heavier.
Because Front Squats objectively suck.
Edit: what @Cyrrex said
30mins bike.
Seated shoulder press
20kg x 10
30kg x 10
35kg x 10
40kg x 10
45kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5
40kg x 10
35kg x 10
30kg x 10
Single arm Db Lateral raises
7kg x 15
10kg x 10
10kg x 8
10kg x 8
7kg x 20
Flat Db bench
30kg x 10
30kg x 9
30kg x 7
Dips
12
12
12
Band flys
20
Chin ups 8
NG Pull ups 5
Pull ups 4
Chin ups 6
NG Pull ups 5
Pull ups 3
Bb row
40kg x 20
60kg x 10
65kg x 10
70kg x 10
70kg x 10
7kg db rear delt fly ss bpa
20/20
20/20
15/15
Single arm 7kg db Preacher curl
2 x 20
Squat (3 mins rest between sets)
60kg x 10
80kg x 10
100kg x 5
110kg x 5
115kg x 5
115kg x 5
115kg x 5
115kg x 5
115kg x 5
Rdl
60kg x 10
100kg x 10
120kg x 8
140kg x 6
160kg x 4
160kg x 4
Landmine squat
Bar x 20
30kg x 20
40kg x 20
Bb curls
20kg x 30
30kg x 20
35kg x 8,6,4
Squats felt great today, really concentrated on driving hips through at the top. I think I prefer not squatting in front of a mirror, with my set up at home thereās a shadow of the bar cast on the wall in front and a mark I can hit for depth. Found them easier than the last 5x5 at 112.5kg. Might not be stalling at 120kg.
Bumped the weight up for rdls, think I was just wimping out the last few sessions.
Bench (3 mins rest on 5x5 sets)
20kg x 20
40kg x 10
50kg x 10
60kg x 5
70kg x 5
72.5kg x 5 ss 20kg Db row x 10
72.5kg x 5 ss 30kg Db row x 10
72.5kg x 5 ss 30kg Db row x 10
72.5kg x 5 ss 30kg Db row x 12
72.5kg x 5 ss 30kg Db row x 12
Bnp
20kg x 10 ss 5 pullups
25kg x 10 ss 4 chinups
30kg x 10 ss 4 ng pullups
35kg x 10 ss 3 pullups
40kg x 8 ss 4 chinups
Dips ss 30kg Bb curl
15/15
12/15
12/15
Having more days off seems to be working really well. 12 days since I last did the above workout and I was near failing the final rep of bench sets 4 and 5 then. Today with 2.5kg more they flew up.
Nice work!
30mins bike this am.
Deadlift
60kg x 10
100kg x 10
140kg x 8
160kg x 5
182.5kg x 5
182.5kg x 5
182.5kg x 5
Back squat touch on bench
60kg x 20
80kg x 20
100kg x 10
110kg x 10
120kg x 10
130kg x 9 (thought Iād done 10, but recorded set and was only 9)
135kg x 10
So that kinda like a box squat? In any case, those are some big numbers.