All weights in kilo’s
Work sets only
Bench 62kgs 6x2
Pull ups/ chins
( body weight only ) 10 10 8
Deadlifts 96kgs 1x5 112kgs 1x5 126kgs 2x5
Curls 2 sets 21’s with 22kgs
All weights in kilo’s
Work sets only
Weighed 64.1 kgs
Bench
62.5kgs 6x4
Pull ups/ chins
( body weight only ) 8 8 8 8 5
Squats
90kgs 1x5 100kgs 1x3 110 3x1 ( 531 week)
All weights in kilo’s
Work sets only
Bench 62kgs 6x2
Pull ups/ chins
( body weight only ) 10 10 10
Deadlifts 106kgs 1x5 122kgs 1x3 137kgs 2x1
Curls 2 sets 21’s 1x22kgs 1x24kgs
Today’s workout was hard as I had to drop my son off at the service station at 2.30 am on Friday morning as he was travelling to Venray for a competition with the England squad which knocked my body clock out of sync, then I had to collect him from the service’s at 3am this morning so as you can imagine I was shattered to say the least…Anyway here’s todays workout.
All weights in kilo’s
Work sets only
Weighed 63.8 kgs
Bench
62.5kgs 6x5 ( towards the end I was taking around 3 1/2 minutes rest between sets )
Squats
80kgs 1x5 92.5kgs 1x3 105 3x5 ( 5’s week)
Pull ups/ chins
( body weight only ) 10 8 10 10 ( 1st two sets pronated last two sets neutral grip )
All weights in kilo’s
Work sets only
Bench 62kgs 6x2
Pull ups/ chins
( body weight only ) 8 8 8
Deadlifts 96kgs 1x5 112kgs 1x5 126kgs 2x5 ( kept the weight the same for Deadlifts this week as I hadn’t quite recovered from the squats I did Monday plus my main focus on this cycle is to improve my bench )
Curls 2 sets 21’s with 24kgs
Well, how does the bench feel now? And I love dem 21’s bro!
All weights in kilo’s
Work sets only
Bench
62.5kgs 6x6 ( The first set was done with paused reps and the remaining sets were touch and go and included a 5 minute rest before I was able to complete the last set )
Pull ups/ chins
( body weight only ) 10 10 8 6 4
Squats
90kgs 1x5 105kgs 1x3 115 3x1 ( 531 week)
Hey Mighty, I think the bench is going ok but I suppose time will tell…as for the 21’s lets just say I have a love hate relationship with them lol
All weights in kilo’s
Work sets only
Bench 62kgs 6x2
Pull ups/ chins
( body weight only ) 8 8 8
Deadlifts 112kgs 1x5 126kgs 1x3 142kgs 2x1 ( 531 week)
Curls 2 sets 21’s 1x22kgs 1x24kgs 1 set of 3
All weights in kilo’s
Work sets only
Bench
65kgs 5x5 ( I started with 3 minutes between sets and finished with 4 1/2 minutes rest, first few reps of the 1st set were paused but after that it was all touch and go so not the strictest )
Pull ups 2x10
Squats
80kgs 1x5 95kgs 1x5 107.5 2x5 ( 5’s week)
Neutral Grip Pull ups 2x10 1x6 plus 3 x chin ups ( As you can see I split my pull ups/chin ups in to 2 segments as I couldn’t use the neutral grip bar earlier in the work out )
All weights in kilo’s
Work sets only
Weighed 63.8 kgs
Bench 62kgs 6x2
Pull ups/ chins
( body weight only ) 8 8 8
Deadlifts 100kgs 1x5 116kgs 1x5 130kgs 2x5
Curls 2 sets 21’s with 24kgs 1x4
All weights in kilo’s
Work sets only
Bench
67.5kgs 4x4 ( all reps done touch and go style whilst taking up to 4 minutes between sets )
Pull ups/ chins
( body weight only ) 10 10 10 5 5
Squats
95kgs 1x5 105kgs 1x3 120 2x1 ( 531 week)
My squats felt good today but the bench felt hard no surprise there lol
All weights in kilo’s
Work sets only
Bench 62kgs 6x2
Pull ups/ chins
( body weight only ) 8 8 8
Deadlifts 116kgs 1x5 130kgs 1x3 146kgs 1x2 ( 531 week but I couldn’t resist the double )
Curls 2 sets 21’s with 24kgs 1x5
Yesterdays workout
All weights in kilo’s
Work sets only
Bench
70kgs 3x3
Pull ups ( pronated grip ) 2x10 ( neutral grip ) 1x10 ( supinated grip ) 1x5
Squats
90kgs 1x5 100kgs 1x5 110 1x5 100kgs 1x5 back down set ( 5’s week)
Next week I’m scheduled to bench 75kgs 2x2 which was my 1 rep max before I started this cycle which I think might be a bit to much so i’ll probably go with something like 72.5kgs for either 2x3 or 2x2 as I don’t want to fail.
[quote]tredaway wrote:
Next week I’m scheduled to bench 75kgs 2x2 which was my 1 rep max before I started this cycle which I think might be a bit to much so i’ll probably go with something like 72.5kgs for either 2x3 or 2x2 as I don’t want to fail.
[/quote]
Try it out and see what happens Tred! If you feel like the second won’t come up then rack it and drop down to get more reps in.
I know your right Mighty but with bench being my worst lift I suppose I’m just being over cautious as I really want to add a couple of kilo’s to it this time around … I think I just need to man up.
All weights in kilo’s
Work sets only
Weighed 63.9 kgs
Bench 62kgs 6x2 paused ( did these with a closer grip as I’ve been using a closer grip on my heavy bench day which does feel better )
Pull ups/ chins
( body weight only ) 8 8 8
Deadlifts 100kgs 1x5 120kgs 1x5 134kgs 1x5 ( 5’s week )
Curls 2 sets 21’s with 24kgs 1x6
All weights in kilo’s
Weighed 62.9kgs
Work sets only
Bench
75kgs 1x2 ? 2x1 60kgs 1x7 weird one today had a spot for the first set I don’t think he helped with the 2nd rep but his fingers were on the bar grrrr …got someone else to spot me on the second set and he definitely came in to early on the second rep so I class that as 1 so did 1 more single then lowered the weight just to get some extra reps in.
Squats
100kgs 1x5 110kgs 1x3 122.5 1x1 ( 531 week)
Pull ups/ chins
( body weight only ) 10 10 8
Summary I haven’t had a good weekend as I only got about 2-3 hours sleep last night and I’ve lost a bit of weight over the weekend as I haven’t eaten well…based on that I do think next week when I attempt a PB on the bench if all goes well I should have success which will make a nice change so fingers crossed.
All weights in kilo’s
Weighed 62.9kgs
Work sets only
Bench
75kgs 1x2 ? 2x1 60kgs 1x7 weird one today had a spot for the first set I don’t think he helped with the 2nd rep but his fingers were on the bar grrrr …got someone else to spot me on the second set and he definitely came in to early on the second rep so I class that as 1 so did 1 more single then lowered the weight just to get some extra reps in.
Squats
100kgs 1x5 110kgs 1x3 122.5 1x1 ( 531 week)
Pull ups/ chins
( body weight only ) 10 10 8
Summary I haven’t had a good weekend as I only got about 2-3 hours sleep last night and I’ve lost a bit of weight over the weekend as I haven’t eaten well…based on that I do think next week when I attempt a PR on the bench if all goes well I should have success which will make a nice change so fingers crossed.
All weights in kilo’s
Work sets only
Bench ( close grip )
62kgs 6x2
Pull ups/ chins
( body weight only ) 8 8 8
Deadlifts 120kgs 1x5 136kgs 1x3 150kgs 2x1 ( 531 week)
Curls 2 sets ( 21’s) 2x7 really struggled on the final part of the last set so won’t add anything extra to these just yet.
Well the next session i’ll finally find out if I have managed to improve my 1 rep max on the bench as I will be attempting 77.5kgs which would be a 2.5kg / 5lb gain if I’m successful.
Well today marks the end of my 9 week cycle on which the main part of my program has been dedicated to the Russian Squat program for bench with the goal of improving my 1 rep max on the bench up to 77.5kgs / 170.5lbs …with that said here’s how the day went.
All weights in kilo’s
Weighed 63.7kgs
Work sets only
Bench
Empty Bar 1x8 40kgs 1x5 50kgs 1x5 60kgs 1x1 70kgs 1x1 77.5kgs 2x1 PR ( did 2 sets of 1 just to make sure ) 60kgs 1x6
Pull ups ( pronated grip ) 1x10 1x8 ( neutral grip ) 1x8 ( supinated grip ) 1x8
Squats
60kgs 1x5 80kgs 1x3 100kgs 1x1 120kgs 1x1 135kgs failed
I should have gone for 132.5kgs on the squat really but this cycle was never about my squat so I’m still really happy as I’ve finally been able to improve my bench.
Good job on the bench!
And well over 2x BW on the squat too.