Dude that bench is ridiculous but how did you go from doing 100 x 3 2 weeks ago to 140 x 1 now!?
Hey dude!
Shot for checking out the log but if you check my log earlier in february I was already doing 120x4 so I mean it was a matter of peaking and using chains the week before to hit 140x1.
Im using the High Performance Mass program. Started the year with a 120 x 1 so a 20kg jump in 3 months is awesome! The 100x3 you’re talking about was part of the explosive work its something like 87.5% of a 3RM back then. Now its a lot lower as my strengths shot up 20kg.
Monday: Push
Push press:
40 x 3
50 x 3
60 x 3
75 x 3
70 x 3
60 x 3
65 x 3
70 x 3
65 x 3
Incline bench:
60 x 3
80 x 3
85 x 3
90 x 3
80 x 3
85 x 3
90 x 3
85 x 3
Bench press:
60 x 3
80 x 3
90 x 3
100 x 3
90 x 3
95 x 3
100 x 3
95 x 3
Squats:
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
90 x 8
80 x 8
60 x 8
Monday was all about getting back into the groove of the movement again for the second cycle.
Tuesday: Neural charge workout
Box jump x 5 x 6 sets
Push up variations x 5 x 6 sets
DB snatches 14kg x 3 x 6 sets
BW squats x 5 x 6 sets
Wednesday: Deadlift (legs day)
Hamstrings still fuuuucked from last week and from monday. So wasn’t that much of a mind blow
Sumo deadlifts:
70 x 5
110 x 5
150 x 3
160 x 1
160 x 1
160 x 1
Rack pulls (just below knee)
160 x 5
180 x 1
190 x 1
Deadlift contraction holds 10 seconds
180 x 10 sec
190 x 10 sec
200 x 10 sec
Band pull throughs x 15 reps x 3 sets
Ab roll outs x 8 x 3 sets
Prowler push x 1 set
Prowler pull through’s and push back x 1 set
Prowler push x 1 set
Thursday: Push
Push press:
40 x 3
50 x 3
60 x 3
75 x 3
70 x 3
60 x 3
65 x 3
70 x 3
65 x 3
Incline bench:
60 x 3
80 x 3
85 x 3
90 x 3
80 x 3
85 x 3
90 x 3
85 x 3
Bench press:
60 x 3
80 x 3
90 x 3
100 x 3
90 x 3
95 x 3
100 x 3
95 x 3
Close grip bench:
60 x 6
70 x 6
80 x 6
90 x 6
100 x 6
Skull crushers:
25 x 8
30 x 8
35 x 8
Bent over swiss triceps extensions:
25 x 10
30 x 10
40 x 10
50 x 10
45 x 10
40 x 10
35 x 8
30 x 8
25 x 8
Friday: Back
Wide grip pull ups:
Bw x 5 x 4 sets
Dumbbell rows:
30 x 8
32 x 8
35 x 8
40 x 8
Stretchers:
20 x 10
30 x 10
40 x 10
50 x 8
Free standing T bar rows:
10 x 8
20 x 8
25 x 8
30 x 8
Straight Barbell curls:
25 x 8
35 x 8
40 x 8
TUT hammer curls:
10 x 8 x 3 sets
Saturday: Strong man day
Circuit 5 rounds:
275kg tyre flip: x 2 per round
80kg Super yoke: x 2 lengths, 160 x 1 length, 120 x 6 lengths in total
Log press: x 5 reps per round
Rope climb: x 1
Trap bar famer walks:
110 x 3 sets
Trap bar shrugs:
110 x 10 x 2 sets
Prowler backwards drags:
100 x 2 sets
Prowler sprint:
40 x 1 set
Monday: Push
Push press:
40 x 3
50 x 3
60 x 3
70 x 3
60 x 3
65 x 3
70 x 3
60 x 3
65 x 3
70 x 3
65 x 3
Incline press:
60 x 3
80 x 3
90 x 3
80 x 3
85 x 3
90 x 3
80 x 3
85 x 3
90 x 3
85 x 3
Bench press:
60 x 5
80 x 3
90 x 3
100 x 3
110 x 3
120 x 3
130 x 1
Squat:
60 x 5
80 x 5
90 x 5
100 x 5
110 x 3
120 x 3
Was in a damn rush today before my shift so just some quick stuff:
Tuesday: Neural Charge
Power Clean: 40kg x 5 x 4 sets
Push ups: x 5 x 4 sets
BW Squats: x 5 x 4 sets
Deadlift:
60 x 8 x 2 sets
Woke up POUNDING for a deadlift 
Wednesday: Deadlift day
50kg band conventional deadlifts:
110kg 50kg band = x 5 reps x 2 sets
120kg 50kg band = x 3 reps
130kg 50kg band = x 1 rep
140kg 50kg band = x 1 rep
150kg 50kg band x 1 rep
Back felt really strong on this today, felt a good spot for my form and just had a hell yeah of a time!
Fat gripz speed deficit deadlifts:
70kg with fat gripz at a 2inch plat form x 3 reps x 8 sets with 45sec breaks
Band pull throughs x 15 reps SS hanging leg raises x 12 reps x 3 sets
50kg prowler low bar push and pull backwards from the handles x 3 sets
Thursday: Push day
Push press:
40 x 3
50 x 3
60 x 3
70 x 3
60 x 3
65 x 3
70 x 3
60 x 3
65 x 3
70 x 3
65 x 3
Incline press:
60 x 3
80 x 3
90 x 3
80 x 3
85 x 3
90 x 3
80 x 3
85 x 3
90 x 3
85 x 3
Bench press:
60 x 5
80 x 3
90 x 3
100 x 3
90 x 3
95 x 3
100 x 3
90 x 3
95 x 3
100 x 3
95 x 3
Overhead tricep extensions:
23 x 8
28 x 8
30 x 8
32 x 8
Tricep v bar pushdowns:
25 x 8
35 x 8
40 x 8
45 x 8
Single arm hammer rope tricep extensions:
15 x 8
10 x 8 x 2 sets
Friday; back and biceps
Wide grip pull ups:
BW x 5 x 4 sets
One arm dumbbell rows:
32 x 8
35 x 8
40 x 8
Underhand barbell rows: Havent done these in like 2 years!!!
40 x 10
50 x 10
60 x 10 x 2 sets
T-bar bent over rows:
15 x 10
25 x 10
30 x 10
45 x 10
Barbell curls:
25 x 8
30 x 8
35 x 8
40 x 6
Ez barbell preacher curl:
30 x 8
30 x 7
30 x 6
Reverse Ez curl:
25 x 8 x 3 sets
Saturday: Legs (rushed because of work)
Squats:
60 x 5
80 x 5
90 x 5
100 x 5
110 x 3
120 x 3
130 x 3 x 2 sets
Front squat (close stance):
60 x 10 x 3 sets
Cleans:
60 x 3 x 3 sets
Power upright rows:
60 x 3 x 3 sets
Hack squat calf raises:
60 x 12 x 3 sets
Monday: Push
Push press:
40 x 3
50 x 3
60 x 3
70 x 3
80 x 3
90 x 3
Incline press:
60 x 5
80 x 3
90 x 3
100 x 3
110 x 3
Bench press (traind with a retard):
60 x 5
90 x 3
110 x 3
130 x 2
Close grip bench:
60 x 6
70 x 6
80 x 6
90 x 6
100 x 5
Overhead dumbell extensions:
30 x 12, 10, 10
Test Your Testosterone Tuesdays
40kg deadlift clean x 5 reps
Dumbbell jerk: 30kg each arm x 3 reps
Bw push ups: x 5 reps
Bw squats: x 5 reps
4 rounds of this, short breaks.
Every week add one round till I do 6 rounds. Then I increas weight.
Wednesdasy: Deadlift day
Trap bar deadlift:
70 x 5
110 x 5
140 x 3
160 x 3
180 x 3
190 x 1 ----> No chalk up to this point and my hand started to slip so stopped and chalked up
190 x 3 ----> PR!
190 x 3 ----> Felt goooooood so did it again!
Wasn’t particularily hard at all!!!
Rack pull holds: (Just above the knee starting position)
140 x 15sec
160 x 10sec
180 x 10sec
200 x 10sec
Bulgarian raised split squats:
10kg kettlebells in each hand x 10 reps x 3 sets each leg
Prowler pull through’s then high bar push back:
40kg x 2 sets straight after each other
40kg x 1 set
Ab rollout:
8reps x 3 sets
Thursday: Push day
WOke up a bit hungover, so ate some food, had a monster, felt good to go!
Push press:
40 x 3
50 x 3
60 x 3
70 x 3
80 x 3
90 x 3
95 x 1
Wasn’t explosive on this, felt sluggish a bit
Incline bench:
60 x 3
80 x 3
90 x 3
100 x 3
110 x 3
Bench press:
60 x 5
80 x 3
90 x 3
100 x 3
110 x 3
120 x 3
130 x 2
CLose grip bench press:
60 x 10
80 x 8
90 x 8
100 x 5
Floor hammer dumbbell press:
23 x 10 x 3 sets
V bar tricep push down:
25 x 10
35 x 10
40 x 10
45 x 10
Friday: Back and biceps
WIde grip pullups:
Bw x 5 x 4 sets with straps
Bent over barbell row:
40 x 8
50 x 8
60 x 8
70 x 8
80 x 5
T bar one arm ‘dumbbell row’:
15 x 8 each arm
25 x 8 each arm
30 x 8 each arm
Chest supported row:
(45 degree handle)
30 x 10
35 x 10
40 x 10
45 x 10
(180 handle)
50 x 8
55 x 8
Barbell curl:
25 x 8
30 x 8
35 x 8
Alternating bicep curl:
16 x 8 x 3 sets
Ez cable barbell curl:
25 x 10
30 x 10
35 x 10
40 x 10
45 x 10
DS
35 x almost failure
30 x 5
25 x 8
Saturday: Legs
I have gone to low bar squatting lately, as I feel there is less pain in my lower back so just been focussing on technique and breathing with this new style. Until I hit 200kg deadlift, squat is just maintaining.
Back squat:
60 x 5 x 2
70 x 5
80 x 5
90 x 5
100 x 5
110 x 3
120 x 3
60 x 5
Close stance front squat:
60 x 8
70 x 8
80 x 8
Hang clean:
40 x 3
50 x 3 x 2 sets
Barbell shrug:
100 x 10 x 3
Kettle bell swings:
14 x 12
20 x 12
24 x 12
Very good work in here. I’ll definitely be following along.