Looking good Tred! I’ve been doing some high pulls myself lately and have liked them.
[quote]MightyMouse17 wrote:
Looking good Tred! I’ve been doing some high pulls myself lately and have liked them.[/quote]
Thanks MightyMouse…I thought they would be less taxing than deadlifting whilst I’m trying to boost my bench but still have some carryover to the deadlift.
Well what could have been a great work out ended in disaster due to stupidity !!
All weights in kilo’s
Weighed 64.8kgs
Bench
Bar 1x8 40kgs 1x5 50kgs 1x5 60kgs 1x1 70kgs 1x1 80kgs ( 1 1/2 plates ) 1x1 PR really pleased as this was a huge milestone for me whilst resting before attempting 82.5 kgs some idiot carried a loaded barbell across the gym with no safety collars and managed to drop a 20kg disc on my left foot, I’m hoping its not broken but its really badly bruised and painful… needless to say that was the end of my session so as you can imagine I’m not a happy teddy bear at all grrr !! well actually I am happy hey I finally got my 80kgs for 1 well done me.
[quote]tredaway wrote:
… some idiot carried a loaded barbell across the gym with no safety collars and managed to drop a 20kg disc on my left foot…
[/quote]
Dude no!!! Not cool. Hope its ok, rest, elevate and ice.
Nice work on the PR.
Thanks Raven…its just a couple of toes that are injured so it could have been worse, the downer is I’m not going to be able to train properly so I just hope I don’t lose any strength especially on the bench as its taken me ages to get that 80kg lol
Sort of De-load session due to injured foot
Bench ( close grip )
40kgs 1x5 50kgs 1x5 60kgs 1x5 56kgs 1x5
Bent Over Laterals 8kgs 3x10
Pull ups ( neutral grip ) 1x10 1x8
Side laterals 8kgs 2x10
Standing triceps extensions 14kgs 1x6 10kgs 1x12 1x10 1x8
Well not the session I wanted to have but its better than nothing, I just hope I don’t lose the small gains I’ve made on my last cycle.
Well today I start my 3rd cycle of the Russian squat routine for bench
Due to my toes being smashed by some idiot with a 20kg disc last week I decided to train at home as I won’t be squatting until next week when hopefully i’ll be able to walk without limping 
All weights in kilo’s
Work sets only
Bench
( as I was having to use a lot of rest pause work on the peaking phase of my last cycle I’ve decided to use the same weights for the volume phase of the routine and for the majority of the peaking phase )
65kgs 6x3 ( paused )
Pull ups/ chins ( first 3 sets neutral grip 4th set supinated )
( body weight only ) 8 8 8 8
Bent over laterals 8kgs 4x8
Side laterals 8kgs 2x10 1x8
Not the session I would have liked to have done but I think my toes will be thankful.
All weights in kilo’s
Work sets only
Bench ( close grip )
65kgs 6x2 ( all reps done with a pause )
Deadlifts ( all sets )
60kgs 1x6 80kgs 1x6 100kgs 1x6 110kgs 1x6
Bent over laterals
8kgs 4x10
Standing triceps ext super setted with Hammer curls
10kgs ( plus bar ) 5x10 ( 1 minute rest between sets )
Took it steady with the deadlifts as I wanted to see how my toes felt…good news they didn’t hamper me at all 
All weights in kilo’s
Work sets only
Weighed 64.8kgs
Bench
65kgs 6x4 ( paused )
Bent over laterals 10kgs 4x10
Side laterals 10kgs 2x10
DB Rows 26kgs 2x10
Squats
100kg 6x3
Finished off with a few sets of shrugs and a couple of sets of seated DB curls
All weights in kilo’s
Work sets only
Bench ( close grip )
65kgs 6x2 ( all reps done with a pause )
Bent over laterals ( done in between my CG bench )
8kgs 4x12
Pull ups
3x8 ( neutral grip ) 1x8 ( supinated grip )
Deadlifts ( all sets )
60kgs 1x6 80kgs 1x6 100kgs 1x6 114kgs 1x6
Standing triceps ext super setted with Hammer curls
11kgs ( plus bar ) 5x10 ( 1 minute rest between sets )
All weights in kilo’s
Work sets only
Bench
65kgs 6x5 ( paused the first few sets maybe up to 4 or 5 sets but used touch and go for the last )
Bent over laterals 10kgs 6x10
Machine Rows ( not sure what weight I was using as the bricks or whatever you call them were numbered )
5x10 6x10 7x8 6x8
Did a few DB shrugs and machine curls whilst I waited for the squat rack
Squats
100kg 6x4
Strange one today as I got talking to a mate from judo about his sister competing in the junior world championships in Miami, as such I couldn’t remember if I had wrote my 5th set down or not so I did an extra set to be on the safe side. As such I’m not sure if I did paused reps for the first 4 or 5 sets and as I was finding it hard I decided to use touch and go half way through the so called 5th set and all of the so called 6th set.
For my bench session next week I’m going to switch to touch and go benching but with control.
All weights in kilo’s
Weighed 65.1 kgs ( gulp that’s the heaviest I’ve ever been )
Work sets only
Bench ( close grip )
65kgs 6x2 ( all reps done with a pause )
Bent over laterals ( done in between my CG bench )
8kgs 5x12
Pull ups
2x9 1x8 ( neutral grip ) 3x3 ( supinated grip ) or some reason I found the pull ups and chins really hard tonight so next week i’ll give myself 90 seconds between sets
Deadlifts ( all sets )
60kgs 1x6 80kgs 1x6 100kgs 1x6 120kgs 1x6
Standing triceps ext super setted with Hammer curls
12kgs ( plus bar ) 5x10 ( 1 minute rest between sets )
My close grip bench felt fairly good tonight but everything else seemed like hard work so maybe I need to cut back on some of the assistance work for a couple of weeks…not sure yet though as it may just be an off day.
Nice progression on the bench Tred! I’m starting over again basically since things have gone horrible for me lately. Guess I shouldve listened to you when you recommended I keep doing what I was doing… 
You live and learn though and I learned high frequency probably isnt for me unless I lift insanely light some of the days…which is no fun of course!
All weights in kilo’s
Weighed 64.9 kgs
Work sets only
Bench
65kgs 4x6 1x5 1x3 1 1 1 ( felt weak on the bench today someone had to spot me on the last rep of the 5th set so I decided to use the rest pause technique for my last set )
Bent over laterals 10kgs 6x10
Machine Rows ( not sure what weight I was using as the bricks or whatever you call them were numbered )
5x10 6x10 7x10 8x5 7x5
Squats
100kg 6x5
Finished with a couple of sets of machine preacher curls.
Really disappointed with my bench today as I expected to complete the 6x6 on the bench, however I’m hoping that the fact that I trained in the morning as I had the day off work as opposed to training on the night is the reason for my lack of strength on the bench today.
[quote]MightyMouse17 wrote:
Nice progression on the bench Tred! I’m starting over again basically since things have gone horrible for me lately. Guess I shouldve listened to you when you recommended I keep doing what I was doing… You live and learn though and I learned high frequency probably isnt for me unless I lift insanely light some of the days…which is no fun of course!
[/quote]
At least you’ve found out that high volume isn’t for you so it’s not a complete waste of time as you’ve learned something new about how your body responds to higher volume training.
I’m sure once you recover and get back in to what you know works for you that you’ll be smashing PR’s again in no time.
I’m really pleased to have finally made some progress on the bench again but have a feeling I maybe about to hit another sticking point but only time will tell.
All weights in kilo’s
Weighed 64.9 kgs
Work sets only
Bench ( close grip )
65kgs 6x2 ( all reps done with a pause )
Bent over laterals ( done in between my CG bench )
8kgs 5x12
Pull ups
3x9 ( neutral grip ) 1x6 ( supinated grip )
Deadlifts ( all sets )
60kgs 1x6 80kgs 1x6 100kgs 1x6 126kgs 1x6
Floor press ( close grip )
46kgs 1x5 56kgs 1x5 66kgs 2x3 60kgs 1x4 ( This was an experiment so all sets were noted, the biggest problem I had was finding room to do these as I do my second workout of the week at home in my bedroom so I had to move the barbell to my daughters rom as she has more floor space lol )
All weights in kilo’s
Work sets only
Bench
67.5kgs 5x5 ( all reps touch and go taking 5 minutes rest between sets )
Bent over laterals 12kgs 5x10
Machine Rows ( not sure what weight I was using as the bricks or whatever you call them were numbered )
5x10 6x10 7x10 8x5
Squats
100kg 6x6
Finished with a couple of sets of machine preacher curls.
When using 67.5kgs for 5x5 on the bench on my last cycle I had to use the rest pause technique so this is a small improvement over my last cycle
All weights in kilo’s
Work sets only
Bench ( close grip )
65kgs 6x2 ( all reps done with a pause )
Bent over laterals ( done in between my CG bench )
8kgs 5x12
Pull ups
3x9 ( neutral grip ) 1x7 ( supinated grip )
Deadlifts ( all sets )
60kgs 1x5 80kgs 1x5 100kgs 1x5 110kgs 1x1 130kgs 1x5
Floor press ( close grip )
46kgs 1x5 56kgs 1x5 66kgs 1x4 1x2 went for 3rd rep but failed about 3/4 the way up grrr ( pushed these a little to hard as they are only an assistance exercise to try and strengthen my triceps )
All weights in kilo’s
Work sets only
Bench
70kgs 4x4 followed by 2 negative reps with 90kgs ( all reps touch and go taking 4minutes 30 seconds minutes rest between sets )
Bent over laterals 12kgs 5x10
Squats
105kg 5x5
Another good session on the bench, next week I’m supposed to do 75 kgs for 3x3 however this seems quite a big jump so I’m tempted to add an extra week to the cycle and do 72.5 kgs for 4x4 again but not sure yet
All weights in kilo’s
Work sets only
Bench ( close grip )
65kgs 6x2 ( all reps done with a pause )
Bent over laterals ( done in between my CG bench )
8kgs 5x12
Pull ups
3x9 ( neutral grip ) 1x8 ( supinated grip )
Deadlifts ( all sets )
60kgs 1x5 80kgs 1x5 100kgs 1x5 110kgs 1x1 136kgs 1x5
Floor press ( close grip all sets )
56kgs 1x5 66kgs 1x5 1x4
Overall not a bad session but the pull ups and deadlifts felt hard tonight so on my next session i’ll drop the reps down to 4 on deadlifts.