Back to My Max Size/Strength and Beyond

Yesterdays session

Benchpress, 60x5, 70x5, 80x5, 90x2, 85x5. If i’d had more recovery bettween sets I think I could have hit 90x5
Latpulldown, 40x8, 50x8, 60x8, 70x8, 80x8, 90x8
Fitball pushups, 2 sets for max reps. I used these during my shoulder rehab and think they are good as chest finishers.
Shoulder giant set, plate front raise/L lateral raises/Facepulls, 3x8-15 reps
Band pull aparts, multipul high rep sets
Rope work, 10-15 mins

Good session.

Tonights session was good felt strong

Front Squat: 60x5, 70x5, 80x5, 90x5, 100x5, 110x3, 115x2.
Front foot elevated split squat: 3x8-15
Fitball hamstring curls: 3x8-15
Ab wheel: 3x8-15
Calf work

I did 10mins on the treadmill max gradient fast walk. Im basically experimenting with this for calf development plus it gives me alittle bit more conditioning.

Yesterdays session

Bench press 4x8-15, 70kg
Bent over row ramped to 5rm, 105kg, ramped 3rm, 115kg
Dips 3x10-15
Wide grip Latpulldown, 3x8-15 60kg
Facepulls 3x18-15
Shoulder complex x3
Bicep curls run rack

Low on time so skipped conditioning

Todays session

Deads, ramped to 5rm, 160kg, ramped to 3rm, 180kg
Glute ham raise 3xmax reps
Leg curl 4x8-15
Calf work

Bench press ramp 5, 80kg, ramp 3, 90kg and 95kg for 2. Poor effort to be honest.
Bench, 3x8-15, 70kg
Bodyweight dips, 3x8-15

Shoulder complex, face pulls, band pull aparts, Tricep and calf work.

Bumped food up feeling fuller. Will weigh myself Monday.

Front squat: ramped to 110kg for 5. Last rep was abit sloppy but went up.
Heel elevated narrow stance squats, 3x8-10
1 leg press, 3x8
Leg extension, 3x8
Calf work
10 mins highest gradient walk.

I’m weighing 200lbs/14stone 4lbs/91kg. 5lbs to gain before I’m back to my max weight. My bodyfat is lower so Im very pleased.

Bent over row ramped to 5 reps of 115kg
Underhand lat pull ramped to 5 reps of 110kg
Wide grip lat pull 3x8-15
Cable row 2x8-15, x1 rest pause set 20 reps 80kg
Facepulls and band pull aparts
Bar curl 3x8-15
Ran the rack, bicep curls
x6 30sec rower sprints

Bench press: ramped to 5x90kg, 4x10-15, 60kg
Dips: 4x10-15
low to high cable flyes: 4x8-15
Facepulls: 4x8-15
shoulder complex 3x8-15
Tricep work