Weighed 63.9kgs
All weights in Kilo’s
Reverse Grip Bent Over Row’s 46kgs 1x5 50kgs 1x5 56kgs 1x5 60kgs 1x5 61kgs 1x5
Flat Bench 40kgs 1x5 46kgs 1x5 50kgs 1x5 56kgs 1x5 61kgs 1x5 ( all reps done with a good pause at the bottom position )
Back down sets with DB’S
DB Bench 22kgs 2x10 ( plus what ever the little bar weighs that forms the dumbbell ) These were harder than I expected
Deadlifts 60kgs 1x5 80kgs 1x5 100kgs 1x5 114kgs 1x5 124kgs 1x5
assistance exercise
Rolling Triceps Extensions 20kgs 1x10 22kgs 2x10 18kgs 1x10( done with a triceps bar I have no idea what that weighs but its nice on the elbows as it allows me to use a neutral grip )
I had to grind the last set of DB press today so I think i’ll keep the weight the same on these for a while.
All weights in kilo’s
Squats 60kgs x 5 80kgs x 5 90kgs x 5 105kgs x 5 Back down set 90kgs 1x10 80kgs 1x10
Incline Bench 20kgs( the bar ) x5 40kgs x5 45kgs x 5 50kgs x5 55kgs x5
Back down sets with DB’S
Incline DB Press 18kgs x 10 18kgs x 10
As an assistance exercise
Tate Press ( elbows out triceps extensions ) 12kgs 1x10 14kgs 1x10 1x9 12kgs 1x10 1x9
Bent Over Laterals 7.5kgs 4x10
All weights in kilo’s
Close Grip Bench 40kgs x 5 46kgs x 5 50kgs x 5 54kgs x 5 Back down set 47kgs x 10
Pull ups ( pronated grip ) bw x 8 ( neutral grip )5kgs x 5 7kgs 1x5 11kgs 1x5 Back down set ( Supinated grip ) bw 1x10
assistance exercise’s
Dips bw 1x10 5kgs 1x5 8kgs 1x6 bw 1x10 bw 1x5
BB Curls 30kgs 2x 8 30kgs 1 x 7 26kgs 1x4
Hey Tred, hows the newish programming going?
[quote]MightyMouse17 wrote:
Hey Tred, hows the newish programming going?[/quote]
I think its going well at the moment, with switching back to a 5x5 style program I’m recovering better and don’t feel as though I’m burning out.
I’m benching more frequently than I have in the past and doing more triceps work so I’m hoping this goes to improving my bench which is my weak point.
Weighed 63.5kgs
All weights in Kilo’s
Reverse Grip Bent Over Row’s 46kgs 1x5 50kgs 1x5 56kgs 1x5 62kgs 1x5 68kgs 1x5
Flat Bench 40kgs 1x5 46kgs 1x5 50kgs 1x5 56kgs 1x5 62kgs 1x5 ( all reps done with a good pause at the bottom position )
Back down sets with DB’S
DB Bench 22kgs 2x10 ( plus what ever the little bar weighs that forms the dumbbell ) These were still harder than I expected
Deadlifts 60kgs 1x5 80kgs 1x5 100kgs 1x5 116kgs 1x5 126kgs 1x5
assistance exercise
Rolling Triceps Extensions 20kgs 1x10 22kgs 2x10 18kgs 1x10( done with a triceps bar I have no idea what that weighs but its nice on the elbows as it allows me to use a neutral grip )
Good to hear…or read…lol Looking forward to seeing some PRs!
[quote]MightyMouse17 wrote:
Good to hear…or read…lol Looking forward to seeing some PRs![/quote]
I hope so too lol
All weights in kilo’s
Squats 60kgs x 5 80kgs x 5 90kgs x 5 107.5kgs x 5 Back down set 90kgs 1x10 80kgs 1x10
Incline Bench 20kgs( the bar ) x5 40kgs x5 45kgs x 5 50kgs x5 57.5kgs x5
Back down sets with DB’S
Incline DB Press 18kgs x 10 18kgs x 10
As an assistance exercise
Tate Press ( elbows out triceps extensions ) 14kgs 1x9 14kgs 3x10 12kgs 1x10 for some reason I struggled on the first set with 14kgs and missed a rep but all the other sets were fine
Bent Over Laterals 10kgs 4x10
All weights in kilo’s
Close Grip Bench 40kgs x 5 46kgs x 5 50kgs x 5 55kgs x 5 Back down set 47kgs x 10
Pull ups ( pronated grip ) bw x 8 ( neutral grip )5kgs x 5 7kgs 1x5 12kgs 1x5 Back down set ( Supinated grip ) bw 1x10
assistance exercise’s
Dips bw 1x10 5kgs 1x5 9kgs 1x8 bw 1x10 bw 1x5
BB Curls 30kgs 3x8 26kgs 1x4 I will add an extra kilo to the bar next time
I feel perhaps I should be lifting a little more on the close grip bench and dips to keep it inline with the rest of my program as these feel easier than the pull ups and curls but don’t know if I should just continue as I am and just stick with adding 1 kg per week.
Weighed 63.5kgs
All weights in Kilo’s
Reverse Grip Bent Over Row’s 46kgs 1x5 50kgs 1x5 56kgs 1x5 62kgs 1x5 69kgs 1x5
Flat Bench 40kgs 1x5 46kgs 1x5 50kgs 1x5 56kgs 1x5 63kgs 1x5 ( all reps done with a slight pause at the bottom position )
Back down sets with DB’S
DB Bench 22kgs 2x10 ( plus what ever the little bar weighs that forms the dumbbell ) These were hard but they are getting better
Deadlifts 60kgs 1x5 80kgs 1x5 100kgs 1x5 120kgs 1x5 130kgs 1x5
assistance exercise
Rolling Triceps Extensions 22kgs 3x10 18kgs 1x10 14kg 1x10( done with a triceps bar I have no idea what that weighs but its nice on the elbows as it allows me to use a neutral grip )
Think I might add more weight on the bar the next time I do rolling triceps extensions and lower the reps.
All weights in kilo’s
Squats 60kgs x 5 80kgs x 5 90kgs x 5 110kgs x 5 Back down set 90kgs 1x10 80kgs 1x10
Incline Bench 20kgs( the bar ) x5 40kgs x5 45kgs x 5 50kgs x5 55kgs x5 60kgs x3
Back down sets with DB’S
Incline DB Press 18kgs x 10 18kgs x 10
As an assistance exercise
Tate Press ( elbows out triceps extensions ) 14kgs 4x10
Triceps Pushdowns 3x12 not sure what the weight was but I didn’t go heavy
Bent Over Laterals 10kgs 4x10
Squats felt quite heavy today and one leg felt stronger than the other which was kinda weird. As the weight has to jump up by 2.5kgs at a time in the gym I use I decided to just do 3 reps on my top set of incline bench and I will add a rep at each session, once I get 5 reps i’ll add weight and drop back down to 3 reps.
All weights in kilo’s
Close Grip Bench 40kgs x 5 46kgs x 5 50kgs x 5 57kgs x 5 Back down set 47kgs x 10
Pull ups ( pronated grip ) bw x 8 ( neutral grip )5kgs x 5 7kgs 1x5 13kgs 1x5 Back down set ( Supinated grip ) bw 1x10
assistance exercise’s
Dips bw 1x10 5kgs 1x5 10kgs 1x8 bw 1x9 bw 1x5
BB Curls 31kgs 2x8 31kgs 1x5
All weights in kilo’s
Squats 60kgs x 5 80kgs x 5 90kgs x 5 112.5kgs x 5 Back down set 90kgs 1x10 80kgs 1x10
Incline Bench 40kgs x5 45kgs x 5 50kgs x5 55kgs x5 60kgs x4
Back down sets with DB’S
Incline DB Press 18kgs x 10 18kgs x 11
As an assistance exercise
Triceps Pushdowns (not sure what the weight was as it goes up 1 2 3 and so on) 14x14 18x12 20x10 21x8 19x10
Bent Over Laterals 10kgs 4x10
The last rep of my top set on my squats was really hard today but I managed to grind it out…next weeks squats are gonna be a killer !!
All weights in kilo’s
Close Grip Bench 40kgs x 5 46kgs x 5 50kgs x 5 58kgs x 5 Back down set 47kgs x 10
Pull ups ( pronated grip ) bw x 8 ( neutral grip )5kgs x 5 7kgs 1x5 14kgs 1x5 Back down set ( Supinated grip ) bw 1x10
assistance exercise’s
Dips bw 1x10 5kgs 1x5 12kgs 1x8 bw 1x10 bw 1x5
BB Curls 31kgs 2x8 31kgs 1x6
Close grip bench press was harder today 
All weights in Kilo’s
Weighed 63.5kgs
Reverse Grip Bent Over Row’s 50kgs 1x5 56kgs 1x5 60kgs 1x5 66kgs 1x5 71kgs 1x5 ( these were quite tough today )
Flat Bench 40kgs 1x5 46kgs 1x5 50kgs 1x5 56kgs 1x5 65kgs 1x5 ( all reps done with a slight pause at the bottom position apart from the last set which was touch and go )
Bent Over Laterals 8kgs 4x12 these were done in between my sets on the bench
Back down sets with DB’S
DB Bench 22kgs 1x10 1x7( plus what ever the little bar weighs that forms the dumbbell )
Deadlifts 60kgs 1x5 80kgs 1x5 100kgs 1x5 126kgs 1x5 136kgs 1x5
assistance exercise
Rolling Triceps Extensions 20kgs 1x8 24kgs 2x10 20kg 2x10( done with a triceps bar I have no idea what that weighs but its nice on the elbows as it allows me to use a neutral grip )
Really disappointed with todays Bench session as I was expecting to do much better but I had to really grind the last rep out which means my strength levels on the bench are still lower than when I completed my last 5x5 program.
I think I’m going to have another look at what I’m doing and see if there is something else I can do as I don’t seem to be making any progress on the bench 
Upping the frequency doesn’t seem to have made any difference, working my triceps with extensions
Hey Tred!
Maybe all that bench frequency/volume is just beating you down? How do you feel when benching?
Keep your head up and you’ll eventually figure this out and get the bench moving again!
Hi Mighty, I think you maybe right as when my main bench session comes around on Saturday mornings I don’t think I’m recovered enough from my Thursday session.
I’m not going to rush but I will try and implement a few changes which may include dropping the Thursday workout to aid with recovery.
All weights in kilo’s
Squats 60kgs x 5 80kgs x 5 90kgs x 5 115kgs x 4
Incline Bench 40kgs x5 45kgs x 5 50kgs x5 55kgs x5 60kgs x4 ( spotter came in on the 4th rep )
Finished off by super setting wide grip pull ups with some partial range close grip presses off pins for 4-5 sets
All in all its time for me to take a week off before deciding on my next plan of attack as I think I need a good deload.
Well I’ve enjoyed my week off although most of the time I’ve been pondering what my next plan of attack will be.
I’ve decided to switch to training just twice a week to see if that allows better recovery as I’m not as young as I used to be, I’m going to be using Karl’s Schudt’s 5/1 variation on Wendlers 5/3/1 for both the Squat and the deadlift and for bench the Russian squat routine applied to bench, Ive read from a couple of different sources that instead of starting with 80% its better to start with around 83% for bench so that’s the way I’ve programed it although I’m not sure if I would do better just applying the program as written.
That said here’s todays workout:
All weights in kilo’s
Work sets only
Bench
62.5kgs 6x3 ( this was tougher than I thought it would be however I did pause all reps )
Pull ups/ chins
( body weight only ) 10 8 8 8
Squats 75kgs 1x5 90kgs 1x5 100kgs 3x5 ( although on the next cycle I will probably only to 1 top set as in Karls variation)
Neutral grip pull ups
( body weight only ) 10 8
Well it was good to be back at the gym