Squats
60x5
70x5
high bar
80x4
85x5
85x5
92.5x2
low bar
Bench
55x5
62.5x5
72.5x5
paused reps
75x3
75x3
75x4
touch n go
BB Shrugs
50x15
75x10
95x8
Band pull-aparts
red x 12
red x 12
red x 11
red x 11
Bench
55x5
62.5x5
72.5x5
paused reps
80x4
80x4
80x4
85x2
87.5x1
90x1
touch n go
Sumo Deadlifts
75x5
90x5
105x5
110x3
120x3
Pullups (extended sets)
8/5/5/4
6/4/4/3
Usually all my posts are in kilograms (kg), but for arms I put them in pounds (lbs).
BB Curls
45x10
60x8
65x8
77x6
88x4
Preacher curl
55x6
55x6
55x6
Incline DB
20x10
20x8
Preacher Machine Curl
1x dropset from 70lbs
Bench
55x5
62.5x5
72.5x5
paused reps
80x3
80x3
80x3
80x3
85x1
87.5x1
Deadlifts
75x5
90x5
105x5
112.5x4
Bench
55x5
62.5x5
72.5x5
paused reps
80x3
80x4
82.5x4
77.5x5
75x5
75x5
touch n go
Deadlifts
75x5
90x5
105x5
112.5x4
115x2
115x2
122.5x1
Arms
BB Curls
45lbs x 10
60lbs x 9
66lbs x 8
77lbs x 7
88lbs x 3
Preacher Curls
55lbs x 7
55lbs x 7
55lbs x 7
Incline DB Curls
20lbs x 10
20lbs x 10
Preacher machine drop-set x1
Bench
55x5
62.5x5
72.5x5
paused reps
80x3
80x3
85x2
90x1
touch n go
87.5x4
87.5x4
2-board
Deadlifts
75x5
90x5
105x5
110x5
Bench
55x5
62.5x5
72.5x5
paused reps
80x3
82.5x4
82.5x2
77.5x4
77.5x4
75x4
touch n go
Deadlifts
75x5
87.5x5
100x3
110x3
DB Curls
20x10
25x10
30x8
35x6
40x3
Overhead rope extensions
20x10
30x6
30x5
30x5
30x5
This week was fairly light as far as lifts were concerned… I have a feeling that next weeks squat/dead/bench will be interesting.
Squats
55x5
70x5
high bar
75x4
low bar
80x4
85x4
90x4
82.5x5
low bar/wraps
Light Bench
55x5
65x5
75x5
paused reps
77.5x3
77.5x3
77.5x2
touch n’ go
DB Rows
50x6
60x6
70x6
80x4
Band pullaparts
4 sets, as many as possible.
Got a video of my top squat set that I’ll post later.
90x4
lets try again
Bench
55x5
65x5
75x5
paused reps
80x3
80x3
82.5x3
82.5x3
80x4
80x4
67.5x10
touch n go
Deadlift
75x5
90x5
97.5x5
105x4
110x3
117.5x1
100x6
DB Pinwheel Curls
25x10
30x8
35x5
40x5
45x3
Squats
55x5
70x5
high bar
75x5
lowbar w/o wraps
80x5
85x5
90x4
95x1
95x1
80x6
lowbar w/ wraps
Light Bench
55x5
65x5
75x5
paused reps (really paused these today, about 3 seconds at bottom)
75x4
80x4
80x4
82.5x2
touch n go
Pinwheel Curls
25x8
30x8
40x5
45x3
Sorry, it looks like I’ve been doing squats/bench and pinwheel curls all the time, but I often will not post a workout on here (it is logged on paper) if I’m short for time, sometimes I just forget. lol
Bench
55x5
65x5
75x5
paused reps
77.5x4
77.5x4
77.5x4
80x3
80x3
85x2
touch n’ go
Deadlift
75x5
90x5
97.5x5
105x4
105x3
107.5x3
107.5x3
Squats
55x5
70x5
high bar
75x5
low bar
80x4
82.5x4
82.5x4
85x4
90x2
low bar w/ wraps
Bench
55x5
65x5
75x5
paused reps
77.5x3x3
touch n go
BB Rows
65kg x5x4
Skullcrushers
60lbs x6x4
[quote]power_bulker wrote:
Sorry, it looks like I’ve been doing squats/bench and pinwheel curls all the time, but I often will not post a workout on here (it is logged on paper) if I’m short for time, sometimes I just forget. lol[/quote]
lol
Training is looking good dude. Youve come a long way, nice job.
Bench
55x5
65x5
75x5
paused reps
77.5x4
77.5x4
77.5x4
80x4
80x4
80x4
touch n go
Deadlifts
75x5
90x5
97.5x5
102.5x4
105x4
105x4
105x4
Weighed in at 73kg today
Bench
55x5
65x5
75x5
paused reps
82.5x3
82.5x3
82.5x3
75x5
75x5
70x6
touch n go
Deadlift
75x5
90x5
97.5x5
105x3
DB Curls
25x8
35x8
40x5
40x5
40x3
Close-grip cable rows
100x8
120x8
140x6
140x6
140x6
Face pulls
4 sets of 10
Squats
55x5
70x5
high bar
75x5
low bar
82.5x3
90x5
95x3
87.5x5
80x5
low bar w/ wraps
Bench
55x5
65x5
75x5
paused reps
75x3
77.5x3
BB Rows
40x10
50x10
55x5
67.5x5
67.5x5
Skullcrushers
60lbs x 4 sets x 7 reps