Sounds pretty balanced if you ask me.
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Yeah itās all the major food groups.
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Saturday, 1 February
Weighed in at 236.8 today, but I slept in until 10ish so thatās about three hours later than usual.
Yesterday was only a smidgen over maintenance, calorie-wise, but 25% of those calories came from Guiness. Despite that, great session today.
Training (Chest & Arms)
Bench Press
15x20kg (44lbs/empty bar)
10x40kg (88lbs)
8x50kg (110lbs)
5x60kg (132lbs/1 plate)
3x67.5kg (149lbs)
3x75kg (165lbs)
2x80kg (176lbs)
8x70kg (154lbs) (not quite a PR, but felt as easy as it ever has)
10x60kg (132lbs/1 plate) (just because)
Starting new programming for bench next week, but just wanted to see where I was at. Setup felt SOLID today and the weight only started feeling heavy at 80kg, and only started moving slowly on the second rep. Considering 80kg is - on paper - about 95% of my max, that is a good sign.
Incline Dumbbell Bench
12x22.5kg (50lbs)
12x22.5kg (50lbs)
12x22.5kg (50lbs)
EZ Bar Preacher Curl
10x25.5kg (57lbs)
10x25.5kg (57lbs)
Hammer Strength Bench
15x46kg (103lbs)
12x51kg (113lbs)
12x51kg (113lbs)
DB Concentration Curl
20x10kg (22lbs)
20x10kg (22lbs)
Overhead Tricep Extension (Rope Attachment)
12x45kg (100lbs)
12x45kg (100lbs)
Spider Curl
15x20kg (44lbs)
15x20kg (44lbs)
Rope Pushdown
15x45kg (100lbs)
15x45kg (100lbs)
Low Cable Crossover
20x11kg (25lbs)
20x11kg (25lbs)
Good pump. Actually felt the pecs bringing something to the party in the bench presses and crossovers.
2 Likes
Monday, 3 February
Might just be the sadness resonating from Sunday afternoonās match, but I was really not feeling it today. Recovery hasnāt been 100% even considering the deficit, and the volume might be getting the best of me after a few weeks at it.
Decided to go for an impromptu deload from the heavy AMRAP squats and just work up to a few singles. Went well.
Down to 235.9 today.
Training (Lower Body - Deloadish)
Squats
5x20kg (44lbs/empty bar)
5x40kg (88lbs)
3x60kg (132lbs/1 plate)
3x80kg (176lbs)
2x100kg (220lbs/2 plates)
1x120kg (264lbs)
1x140kg (308lbs/3 plates)
1x150kg (330lbs)
1x160kg (352lbs) (PR)
Leg Press
10x163kg (360lbs)
8x203kg (448lbs)
8x203kg (448lbs)
Back Extension
15xBW
15xBW
15xBW
In and out in around 34 minutes and that was really taking my time.
2 Likes
Nice work mate, you squat seems to be in a really good place at the momentā¦but that bench though !
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Donāt rub salt in the wound man. I mean, youāre right, but still.
Awesome squat PR @mattjp. You two give me a nice target to chase.
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You canāt be far behind if youāre whipping out the two-plate widowmakers.
Also tbf according to the internet, your squats are already better than mine because none of mine are powerlifting legal.
My last max test was 140kg. I assume Iāll beat that comfortably when I next test.
I have literally no clue whether mine would get white lighted, I donāt really know powerlifting well enough. Why wouldnāt yours be legal?
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Iād be a good inch or two above parallel.
If I ever get round to filming myself, I might find out if I am.
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Tuesday, 4 Feb
At the future in-lawsā today so no weigh-in.
Also forgot to note the weight/reps for bench I had planned today so just did a heavy single/reverse pyramid AMRAP thing.
Training (Upper Body)
Bench Press
8x20kg (44lbs/empty bar)
5x40kg (88lbs)
3x60kg (132lbs/1 plate)
3x65kg (143lbs)
2x70kg (154lbs)
1x75kg (165lbs)
1x80kg (176lbs)
7x70kg (154lbs)
10x65kg (143lbs)
13x60kg (132lbs/1 plate)
Double-Arm DB Rows
20x25kg (55lbs)
15x25kg (55lbs)
15x25kg (55lbs)
Barbell Press (SS: chinups)
8x40kg (88lbs)
8x40kg (88lbs)
8x40kg (88lbs)
Cable Crossover
20x14kg (30lbs)
20x14kg (30lbs)
Overhead Triceps Extension
12x45kg (100lbs)
12x45kg (100lbs)
Also some curls.
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Way to deload, haha. Great job!
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Haha. Well I would still consider working up to one heavy-but-easy single then some minor assistance a deload.
The bench session was not very deloady, but I had time to kill. Iām taking basically the rest of the week off heavy stuff before another six weeks of PHAT though.
Probably is a deload when the volume stays low like, but then again, what do I know. In any case, nice PR.
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Thursday, 6 February
Weighed in at 237.5 or so today. Decided to dick around with some exercises I donāt usually do, following the squat/push/pull formula.
Training (Deload)
Decline Bench Press
8x20kg (44lbs/empty bar)
8x40kg (88lbs)
8x50kg (110lbs)
5x60kg (132lbs/1 plate)
5x60kg (132lbs/1 plate)
5x60kg (132lbs/1 plate)
I donāt really understand the point of this exercise tbh.
Hang Clean
5x40kg (88lbs)
3x50kg (110lbs)
3x60kg (132lbs/1 plate)
1x70kg (143lbs)
1x75kg (154lbs)
High-Bar Squat
8x20kg (44lbs/empty bar)
5x50kg (110lbs)
3x70kg (154lbs)
3x90kg (198lbs)
3x110kg (242lbs)
3x110kg (242lbs)
This might actually be a high-bar squat PR; itās been a while since Iāve done it.
Done in about 30m.
Preachinā to the choir. Do bench PRs expire? My is from Jan 2017ā¦
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I would be happier if the PR I was stuck on was three plates or more, but I take your point.
Just minor details.
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Just as a bit of a thought exercise: what approaches have you tried to get your bench moving?
If you are referring to the Decline? It depends on how you are built and why you are benching in the first place, but I like it because it allows me to move more weight with good form and is easier on my shoulders.