really good today
Squat 85%: 120kg x5, 125kg x5, 135kg x8 - good
Dips 8x5 - havnt done these for a while, feeling stable and strong, will keep
GMs 5x5 90kg
Squat 5x5 115kg
Shrugs 5x10 122.5kg
meh today
MP 90%: 60kgx3, 62.5kg x3, 65kg x6
DB row 5x9 50kg finally
HS row pronated 5x8 125kg
MP 60kg 5/4/3 - lost power, might be stalling, wil experiment with diff set/rep schemes
Dips 5x5
R curls 25kg
this week is fucked up
Bench 90%: 80kg x3, 85kg x3, 90kg x8 excellent
bench 5x5 82.5kg
DB row 10x5+10 50kg - felt light
HS row P 10x5 127.5kg
pulldowns 3x10 100kg - experimenting how to add weight to the stack without damaging the equipment, used chains, kinda worked
was going to do deadlifts 5/3/1 tonight as well but shit out of my control has fucked me up so im going to have to put it in tomorow.
Morning
MP 90%: 60kg x3, 62.5kg x3, 65kg x3 - sucks, gonna deload
Circuit: 9x5
DB row 50kg
HS row 130kg
Dips BW
Evening
Deadlift 90%: 140kg x3, 150kg x3, 160kg x7 - pleased with this
Back Squat 5x5: 120kg, form felt really good, no strained muscles or anything
Shrugs 3x10 130kg
Donkey calf raises 20kg - used a dip belt for loading and leant on the hyper extension. felt good for reps. will do these twice a week for a month, see how it goes.
another two-a-day
Bench 90%: 80kgx3, 85kg x3, 90kg x8 - ok, but i lost my tighness when going for the 9th rep, good thing i had a spotter
Circuit-
DB row 50kg 10x7
HS row 130kg 10x5
Dips 6x6
Back Squats 90%: 120kg x3, 130kg x3, 140kg x8. completely ripped my shorts. form was good though
Back squats 3x5 125kg
shrugs 3x10 130kg, running out of time
D calf raises: 30kg 30/20/10, need to SMR the muscles.
Testing my OHP max today:
bar, 30kgx10, 40kgx8, 50kgx8, 60kgx5, 65kgx3, 70kgx3, 75kgx1, 80kg(176lbs) x1, fuck yeah!
DB row 8x8 50kg
dips 6x6
Deadlifts 95%
135kg x5, 150kg x3, 165kg x5 - ok, grip gave out at end
Squats 5x5 125kg - good
shrugs (wide grip) 130kg 5x10
D calves 3x20 30kg, still really tight
Twice today:
Bench 95% - 75kg x5, 85kg x3, 92.5kg x6 - could have got 7
BB row 5x10 70kg, really disappointed, i used to be really good at these, now all they do is strain my lower back, wont do these again.
HS row 140kg 6x8
Dips: 7/6/4x5 - felt nice and stable today
Squat 95% - 120kg x5, 135kg x5, 150kg x6, good, really gassed me
squats 3x5 130kg
power shrugs 5/10/20/20 135kg. will do these now
Monday MP 85% - 50kg x5, 55kg x5, 60kg x9 2rep pr
Dips 6x5
DB row 6x8 50kg
pressed for time
Monday MP 85% - 50kg x5, 55kg x5, 60kg x9 2rep pr
Dips 6x5
DB row 6x8 50kg
pressed for time
Tuesday Deadlifts 85%: 140kg x5, 147.5kg x5, 155kg x12. strained right hand spinal erector/glute tie-in. foam rolled like a muthafuker.
Wednesday D accessory: Squats 5x5 130kg, shrugs 140kg 3x20
Friday bench 85% - 80kg x5, 85kg x5, 90kg x8 - not a pr but not bad cos benc was feeling off today and i had no spotter cos i was alone in the gym.
DB row 50kg 15x5 - 75 total reps, fun
dips 5//6/5/6/5
Sat squats 85% - 120kg x5, 130kg x5, 140kg x10 - hard, but worth it
then went to a house party, we were playing card games till 3 in the morning, then watched pulp tv, then i went home, fun
Monday: OHP 90% - 52.5kg x3, 57.5kg x3, 62.5kg x7 - meh, equalled last time
DB row 50kg 20/10/10
HS row 140kg 3x8/10
Dips 6/5/6/5/6
really messed up week, least i got to see MASTODON fucking awesome
just did my warmup and bench today as i was feeling off, +1 rep 90%pr - 92.5kg x7.
managed to get and then rip open a blister on each index finger - chalk stings alot
update: monday OHP 95% 65kg x7 pr!
dips 6/5/6/5/6
DB row 50kg 10x5
BOR wide 60kg 5x10 - see how these go
Tuesday Deadllift 95% 170kg x5 pr!- good, only done this for a single before
Squat (taking it easy cos of the week break) 140kg 5x3 - watched one of ripptoes coaching vids earlier about hip drive, really helped.
Shrugs wide,no jump - 140kg 5x10
also, i will be doing some extra cardio now, before as part of a warmup and on off days. my sister was really interested about going to the gym so i got her a one month subscription, so i will be going along with her when i can to make sure she isnt wasting it!
shes mainly interested in ‘fatloss’ (i hammered the NOT WEIGHTLOSS point in pretty hard) and DB stuff. its quite nice to spend some time with her actually
two in one today. bench 95% 95kg x5 - nearly 6, a new benchmark, pleased with this.
squats 95% 155kg x4, not pleased. these felt really heavy.
HS row 147.5kg 8x5
chins 40 total throught day
shrugs 145kg 5x10
dips felt off today, maybe because of the effort for bench?
thinking of doing a smolov squat cycle soon,
soon as in now.
squat 4x9 115kg - completly dominated this, every reps was expolsive, squats have never felt so good
BOR 5x10 62.5 kg - going to focus on working the muscles rather than the weight
dips 5x6 - need to work on form
lat+rear delt raises 20reps 5kg
Squat 5x7 125kg, again completely dominated this
OHP 60kg 10x3 - quite liked this setup, although it was easy with 60kg
BOR 5x10 65kg
HS row 110kg 5x10
i have a mild case of salmonella, shits and cramps, since late wednesday. i reckon the cure is SQUATS!!!
7x5 130kgs - considering my less than healthy body at the mo, these were rather easy