Squat
60x5
70x5
high bar
85x5
90x5
92.5x5x2
95x4
low bar
Bench
55x5
65x5
70x5
75x5x2
paused reps
Bench
55x5
65x5
70x5
80x3x3
paused reps
80x3
82.5x3x2
85x3
90x1
2-board
Deadlifts
85x5
105x5
115x5
125x3
Bench
55x5
65x5
70x5
80x2
85x2x4
paused reps
Deadlifts
85x5
105x5
115x5
120x4
130x2x2
110x6
w/ belt
Lulu…spice it up in here, comment on your workout, add a picture now and again…make fun of Jon…keep me interested
Squats
60x5
high bar
80x5
85x5
90x5
low bar
97.5x5
100x5
105x5
low bar/belt/wraps
Bench
55x5
65x5
70x5
75x3
75x2x2
paused reps
Pick Up Medicine Ball Like Atlas Stone and Place on 6’ High Platform
75lbs x8x2
100lbs x3x3
75lbs x8x2
Hopefully my last squat workout with a pair of flat soled shoes. Got a pair of these bad-boys arriving in a few days.
oooo Shiney
.
Bench
55x5
65x5
70x5
80x3
85x2
90x1 (Good for 3-4 paused reps, this is good)
85x2
80x4
80x4
Did other stuff
Squats
60x5
high bar
72.5x5
85x4
90x3
low bar
100x3
105x3
110x3
110x3
low bar/belt/wraps
Bench
55x5
60x5
70x5
75x3x2
75x2
Squats
60x5
high bar
72.5x5
82.5x3
90x3
low bar
100x3
105x2
110x2
120x2
low bar/belt/wraps
Bench
55x5
65x5
70x5
75x3
75x3
paused reps
Bench
121x5
143x5
154x5
176x4
176x4
181.5x4
paused reps
187x4
187x4
paused reps/2-board
Deadlifts
187x5
231x5
253x5
275x1
286x1
297x1
308x1
w/ belt
Squats
132x5
high bar
165x5
181.5x3
198x3
low bar
220x5
231x4
231x3
low bar/belt/wraps
Bench
121x5
132x5
154x5
165x3
165x3
paused reps
Bench
121x5
143x5
154x5
176x3
187x2
198x1
204x1
paused reps
209x2
209x2
2-board/paused reps
EZ-CUrls
solid
Squats
132x5
high bar
165x5
176x4
198x3
low bar
220x4
242x2
253x1
220x6
lowbar/belt/wraps
Bench
121x5
143x5
154x5
165x3x3
BB Rows, 5 sets of 7-15
[quote]ED3180 wrote:
solid[/quote]
Thanks brah
Bench
121x5
143x5
154x5
176x3
187x2
paused reps
193x3
193x3
198x3
2-board/paused reps
Deadlifts
182x5
225x5
253x5
270x3
286x2
297x1
315x1
Just out of curiosity, what’s your diet been looking like?
Keep it up!
Squats
132x5
high bar
154x5
176x5
198x5
low bar
220x3
220x4
231x3
231x3
low bar/belt/wraps
Benches
off today (probably last heavy bench workout on saturday)
Chinups
6 sets, max reps
[quote]BlackLabel wrote:
Just out of curiosity, what’s your diet been looking like?
Keep it up![/quote]
It’s pretty simple:
breakfast/lunch/dinner (big meals)
1 weight gainer shake at around 3pm
2-3 snacks (protein/fat)
Last meet I was around 72.6kg (159lbs), weighed in before todays workout at around 78.9kg (173lbs). I’m no longer working a labour job and just finished school, found full-time work in an office type setting so my energy level is up quite a bit.
2nd meet is coming up now in a week. Aiming for my first double bodyweight squat (belt/wraps) and some PRs on bench/deadlift. Squats are feeling fantastic now, got a pair of heeled shoes, which makes focusing on sitting back a thing of the past. Bench is doing well, been pausing all reps since august, chest has grown considerably because of this.
Settled into a career job now, things are stable, now it’s just time to put in the consistent work. My goal is to qualify for nationals as an open lifter a year from this meet. Lofty, but I think with a good coach, lots of food, great gym, it’s gonna happen.