Still a good effort mate. Good work
Thx dudes.
Onwards then, last day of the last week of the last (for now?) cycle. Bench day. Have to get after 115kg. Want 10.
Decline Barbell Bench Press
- 50 kg x 5 reps
- 60 kg x 5 reps
- 70 kg x 3 reps
- 90 kg x 5 reps
- 100 kg x 3 reps
- 115 kg x 9 reps
- 85 kg x 10 reps
- 85 kg x 10 reps
- 85 kg x 10 reps
- 85 kg x 10 reps
- 85 kg x 10 reps
Meh. Okay. 9 is fine. The last five sets at 85 were a nice challenge. This whole last cycle has been kinda just “meh”, but I have also leveled off the calories and might even be in a small deficit, so I guess that is to be expected. Going to just mess around with stuff for the next few weeks and see where things are looking with some lower rep ranges and heavier weights.
2 Likes
Sort of a waste of time today, I felt too tired to bother and everything felt too heavy. Mostly just going through the motions and getting in some work.
-
Standing Barbell Shoulder Press (OHP)
- 20 kg x 5 reps
- 30 kg x 5 reps
- 40 kg x 5 reps
- 50 kg x 5 reps
- 60 kg x 5 reps
- 70 kg x 3 reps
- 80 kg x 2 reps
- 60 kg x 10 reps
- 60 kg x 10 reps
- 40 kg x 15 reps
-
Muscle-Up
- 1 reps
- 1 reps
1 Like
And to keep up the theme of wasted days, today produced the following…
-
Muscle-Up
- 2 reps
- 2 reps
- 2 reps
- 2 reps
- 2 reps
- 3 reps
- 3 reps
- 3 reps
- 3 reps
- 3 reps
-
Pull-Up
- 10 reps
- 5 reps
- 5 reps
- 5 reps
- 5 reps
-
Handstand Push-Up
- 4 reps
- 4 reps
- 4 reps
- 5 reps
Well, some of this was actually okay work. Those handstand pushups are done at a deficit. I push a couple of crossfit boxes up against a wall and do it on those, so you can get your head well below your hands. Pretty tough.
1 Like
Screwing around with some squats, post-5/3/1. These were okay. I am in a bit of a calorie deficit, so I can accept that I have a bit less energy.
-
Barbell Squat
- 40 kg x 5 reps
- 60 kg x 5 reps
- 80 kg x 3 reps
- 90 kg x 3 reps
- 100 kg x 2 reps
- 120 kg x 2 reps
- 130 kg x 1 reps
- 140 kg x 1 reps
- 150 kg x 1 reps
- 130 kg x 5 reps
- 120 kg x 5 reps
- 100 kg x 5 reps
-
Muscle-Up
- 1 reps
- 2 reps
- 3 reps
- 4 reps
- 5 reps
- 3 reps
- 3 reps
- 3 reps
- 3 reps
- 3 reps
-
Pull-Up
- 10 reps
Oh, and something fun happening when I put the 120kg set back on the rack. Or I should say, I TRIED to put it on the rack. I missed the pin on the right side and did not realize it until I had started to relax and duck out from under it. So you can possibly guess what happened next…a bunch of heavy plates suddenly start the inevitable slide off to the right side, fall and smash onto the floor, followed by the left side doing the exact same thing.
This was at the public gym during a relatively busy period, of course. Thankfully, nobody was in close proximity, so the only thing that died was me. Of shame. Never done that before.
Note to self: Use collars, asshat.
3 Likes
Bench Day. Tired. A bit hungover. Just not feeling it. Even 80kg feels too fucking heavy. Not motivated to go for anything, just gotta get through the day. Set a new PR anyway, wtf.
-
Decline Barbell Bench Press
- 60 kg x 5 reps
- 70 kg x 5 reps
- 80 kg x 5 reps
- 100 kg x 3 reps
- 110 kg x 2 reps
- 120 kg x 2 reps
- 130 kg x 2 reps
- 135 kg x 1 reps (PR)
- 100 kg x 10 reps
-
Dips - Chest Version
- 5 reps
- 5 reps | weighted | 20.4 kg
- 5 reps | weighted | 40.8 kg
- 20 reps | weighted | 20.4 kg
- 15 reps
4 Likes
Hungover PRs for the win!
Kinda had a forced week off. Insane work week. Have to kinda start back up slowly, this is two days worth of relatively easy shit.
First day…
-
Decline Barbell Bench Press
- 60 kg x 5 reps
- 80 kg x 5 reps
- 100 kg x 5 reps
- 120 kg x 5 reps
- 90 kg x 10 reps
-
Standing Barbell Shoulder Press (OHP)
- 30 kg x 5 reps
- 40 kg x 5 reps
- 50 kg x 5 reps
- 60 kg x 5 reps
- 70 kg x 5 reps
- 40 kg x 15 reps
-
Dips - Chest Version
- 30 reps
- 20 reps
- 15 reps
- 10 reps
2 Likes
And second day…
-
Barbell Squat
- 40 kg x 5 reps
- 60 kg x 5 reps
- 80 kg x 3 reps
- 100 kg x 3 reps
- 120 kg x 2 reps
- 140 kg x 1 reps
- 150 kg x 1 reps
- 120 kg x 3 reps
- 100 kg x 5 reps
- 60 kg x 10 reps
-
Muscle-Up
- 2 reps
- 2 reps
- 3 reps
- 3 reps
- 3 reps
So, nothing amazing. Will also do some un-amazing pulling tomorrow.
2 Likes
And here’s that aforementioned not amazing pulling session:
-
Pull-Up
- 5 reps
- 5 reps
- 5 reps | weighted | 11.3 kg
- 5 reps | weighted | 20.4 kg
- 3 reps | weighted | 40.8 kg
- 8 reps | weighted | 20.4 kg
- 8 reps
- 8 reps
- 10 reps
-
Isolateral Plate Loaded Lat Pulldown
- 90 lb x 10 reps
- 140 lb x 8 reps
- 180 lb x 8 reps
- 230 lb x 8 reps
- 180 lb x 10 reps
- 90 lb x 20 reps
I doubt I will ever be good at pull-ups again. Too much elbow pain.
2 Likes
Treading water here with a bit of shoulder work. Still have thoughts about maybe getting to push 90, but I don’t think I want to suck down the calories that is likely going to take. Anywho…
-
Standing Barbell Shoulder Press (OHP)
- 20 kg x 5 reps
- 30 kg x 5 reps
- 40 kg x 5 reps
- 50 kg x 5 reps
- 60 kg x 3 reps
- 65 kg x 2 reps
- 70 kg x 2 reps
- 75 kg x 1 reps
- 80 kg x 1 reps
- 85 kg x 1 reps
- 70 kg x 5 reps
- 70 kg x 5 reps
- 60 kg x 10 reps
-
Muscle-Up
- 2 reps
- 2 reps
- 2 reps
- 3 reps
- 2 reps
-
Handstand Push-Up
- 5 reps
- 5 reps
- 5 reps
1 Like
More treading water, today with squats. Tossed in some front squats for the first time in forever, just so it wouldn’t feel too much like Groundhog’s Day.
-
Barbell Squat
- 40 kg x 5 reps
- 60 kg x 3 reps
- 80 kg x 3 reps
- 100 kg x 2 reps
- 120 kg x 2 reps
- 140 kg x 1 reps
- 150 kg x 1 reps
- 120 kg x 5 reps
- 100 kg x 5 reps
-
Front Barbell Squat
- 60 kg x 3 reps
- 70 kg x 3 reps
- 80 kg x 3 reps
- 90 kg x 3 reps
- 100 kg x 3 reps
- 60 kg x 5 reps
1 Like
Bench day, adding in some inclines and flyes for fun. Inclines suck, by the way, I find them super awkward. Also, 130 for three on the decline is a PR…and the last one was real close to not going up. That’ll get the blood flowing.
-
Decline Barbell Bench Press
- 60 kg x 5 reps
- 70 kg x 5 reps
- 80 kg x 5 reps
- 90 kg x 3 reps
- 100 kg x 2 reps
- 110 kg x 2 reps
- 120 kg x 2 reps
- 130 kg x 3 reps
- 100 kg x 10 reps
-
Muscle-Up
- 2 reps
- 2 reps
-
Barbell Incline Bench Press
- 40 kg x 5 reps
- 50 kg x 5 reps
- 70 kg x 8 reps
-
Machine Chest Fly (Pec Deck)
- 100 lb x 8 reps
- 145 lb x 8 reps
- 190 lb x 8 reps
- 235 lb x 8 reps
- 160 lb x 8 reps
1 Like
Haven’t done and deadlift work in a few weeks, and am sorta deliberately avoiding them for now, but going to replace it with some Rack Deads to get in some good trap work. Also adding in some power cleans and presses, as I am trying to get back to being a bit more athletic now that I am done with 5/3/1.
-
Rack Deadlift
- 70 kg x 5 reps
- 100 kg x 5 reps
- 110 kg x 3 reps
- 150 kg x 3 reps
- 170 kg x 2 reps
- 200 kg x 1 reps
- 220 kg x 1 reps
- 200 kg x 2 reps
- 170 kg x 3 reps
- 150 kg x 5 reps
- 110 kg x 5 reps
-
Power Clean and Press
- 40 kg x 5 reps
- 50 kg x 5 reps
- 60 kg x 5 reps
- 70 kg x 5 reps
- 80 kg x 5 reps
- 80 kg x 1 reps
- 60 kg x 5 reps
-
Push Press
- 80 kg x 5 reps
-
Pull-Up
- 10 reps
1 Like
I agree 100%
Congrats on another PR!
Couple days off, and then back to business. Nothing noteworthy, just some average should work.
Standing Barbell Shoulder Press (OHP)
-
20 kg x 5 reps
-
30 kg x 5 reps
-
40 kg x 5 reps
-
50 kg x 3 reps
-
60 kg x 3 reps
-
65 kg x 2 reps
-
70 kg x 2 reps
-
75 kg x 2 reps
-
80 kg x 2 reps
-
85 kg x 1 reps
-
70 kg x 5 reps
-
60 kg x 10 reps
-
Muscle-Up
- 2 reps
- 3 reps
-
Handstand Push-Up
- 6 reps
- 4 reps
- 4 reps
1 Like
Few days behind in my logging, will just dump two day’s worth here. First, a bit of squatting, the only goal here was to do a few sets of doubles or triples at 140, which went fine:
Barbell Squat
- 40 kg x 3 reps
- 60 kg x 3 reps
- 80 kg x 3 reps
- 100 kg x 3 reps
- 120 kg x 3 reps
- 140 kg x 3 reps
- 140 kg x 3 reps
- 140 kg x 2 reps
- 140 kg x 2 reps
- 140 kg x 2 reps
- 140 kg x 2 reps
- 120 kg x 3 reps
- 100 kg x 5 reps
Then the following day with some shitty decline pressing. Shitty because 120 was harder than it was supposed to be. I probably should not have waited until set number seven before getting after it. Too much warmup is the devil.
-
Decline Barbell Bench Press
- 60 kg x 5 reps
- 70 kg x 5 reps
- 80 kg x 5 reps
- 90 kg x 3 reps
- 100 kg x 3 reps
- 110 kg x 3 reps
- 120 kg x 5 reps
- 110 kg x 8 reps
- 90 kg x 8 reps
- 60 kg x 15 reps
-
Muscle-Up
- 2 reps
-
Incline Dumbbell Bench Press
- 25 kg x 8 reps
- 29.5 kg x 8 reps
- 34 kg x 8 reps
-
Machine Chest Fly (Pec Deck)
- 115 lb x 8 reps
- 145 lb x 8 reps
- 175 lb x 8 reps
2 Likes
Ugh, went to the gym, but was too tired to do anything. Was going to do shoulders and deadlifting, but had no gas in the tank so I stopped after shoulders. Poor sleep from the night before. Lackluster results as follows.
-
Standing Barbell Shoulder Press (OHP)
- 20 kg x 5 reps
- 30 kg x 5 reps
- 40 kg x 5 reps
- 50 kg x 5 reps
- 60 kg x 5 reps
- 70 kg x 5 reps
- 80 kg x 2 reps
- 60 kg x 10 reps
-
Handstand Push-Up
- 8 reps
- 8 reps
I need to find some mojo.
1 Like
Nothing special here, once again. I can DL more than this, I just don’t dare any more.
-
Barbell Deadlift
- 60 kg x 5 reps
- 80 kg x 5 reps
- 100 kg x 5 reps
- 120 kg x 5 reps
- 140 kg x 3 reps
- 160 kg x 3 reps
- 160 kg x 2 reps
- 180 kg x 1 reps
-
Isolateral Plate Loaded Lat Pulldown
- 90 lb x 10 reps
- 140 lb x 10 reps
- 180 lb x 10 reps
- 230 lb x 10 reps
- 180 lb x 10 reps
- 90 lb x 20 reps
2 Likes
Pretty sure you can still buy them in the UK
1 Like