So much lovely volume.

I’m really liking it at the moment!

Lower B

5 mins treadmill

Squat

60kg x 8

80kg x 8

100kg x 5

110kg x 5

120kg x 5

130kg x 5

140kg x 5

150kg x 2

160kg x 1

170kg x 1

150kg x 6 (rep pr)

Lying leg curl

35kg x 20

42.5kg x 15

42.5kg x 12

50kg x 12

Standing calf raise

120kg x 20

120kg x 15

120kg x 15

Dips ss 25kg Bb curl

Bw x 20/15

+20kg x 5/15

30kg x 5 /15

Think I could have had a little pr at 172.5kg on squat but had it in my head to go for 180kg after. 170kg was hard enough so dismissed that idea!

Bonus day

10mins treadmill

Cable crunches

30

30

28

Hack squat

40kg x 20

80kg x 10

120kg x 10

160kg x 8

Calf raise

120kg x 12

120kg x 12

Cable lateral raises

3x20

Bench

40kg x 14

60kg x 8

80kg x 6

100kg x 3

80kg x 6

Face pulls

3x20

Bnp

25kg x 20

35kg x 10

25kg x 15

Preacher curl

20kg x 10

20kg x 10

20kg x 10

Dips

20

11

Legs really sore after squatting yesterday, so did a light leg workout to get some blood through them and some pushing.

Pull tomorrow.

Nice stuff, and nice rep PR

I’m thinking that if I get some Squat volume in at 150kg and 160kg, stay away from doubles and singles for a few weeks, I can get 180kg soon.

I bet if you made 160 your bitch, get a solid 4 or 5 reps out of it, then you would be good for 180 for sure. Either that or you will stop posting for a few weeks, where we all eventually find out it went horribly wrong and you are in one of those comical looking full body casts.

Sounds like a solid plan: 5 not too grindey reps at 160kg, do a light week then go for 180kg.

5 mins treadmill

Chinups

8

6

5

5

5

Lat pull down

50kg x 10

55kg x 10

65kg x 8

75kg x 6

65kg x 12

Seated Db press

16kg x 20

20kg x 18

24kg x 12

26kg x 9

Seated row wide hammer grip

50kg x 20

65kg x 10

75kg x 5

85kg x 5

95kg x 5

85kg x 5

Lat pull down machine

45kg x 15

55kg x 10

65kg x 10

75kg x 10

Incline db fly press

16kg x 25

20kg x 20

22kg x 16

Face pulls

3x20

Ez bar upright row

20kg x 12

30kg x 9

30kg x 6

20kg x 12

Dips

10

Triceps push down

32.5kg x 20

40kg x 18

40kg x 14

Seated Hammer curls

14kg x 10

16kg x 10

16kg x 10

5 mins treadmill

Trapbar Deadlift

40kg x 30

80kg x 20

120kg x 10

140kg x 6

140kg x 8

Hack squat

40kg x 20

80kg x 20

120kg x 20

160kg x 10

160kg x 20

Leg press

80kg x 20

120kg x 12

160kg x 10

Standing calf raise

80kg x 12

120kg x 12

120kg x 12

Seated leg curls

3x20

Face pulls ss cable Lateral raises

20/20

20/20

Decline situps

3 x 20

Smart move, don’t want to make us all feel too bad.

20 mins treadmill

3x30 cable crunches

Side bends 16kg kettlebell

3x20

Alternating Db culs

14kg x 10

16kg x 10

18kg x 10

Decline situps

2x20

Cable curl

17.5kg x 20

22.5kg x 10

22.5kg x 10

20mins treadmill

5 mins treadmill

Bench

20kg x 10

40kg x 10

50kg x 10

60kg x 5

70kg x 5

80kg x 5

90kg x 5

90kg x 5

90kg x 5

90kg x 5

90kg x 5

Incline db fly

14kg x 10

18kg x 12

18kg x 12

18kg x 12 /ss press x 25

Smith ohp press

Bar x 20

40kg x 10

50kg x 5

50kg x 5

50kg x 5

50kg x 5

50kg x 5

Db Lateral raises ss 20kg bnp

10kg x 10/15

10kg x 10/12

10kg x 12/12

Face pulls

3x20

Dips

18

12

9

5

Triceps extensions

3x10

5 mins treadmill

NG pull ups

9

5

3

3

Lat pull down

50kg x 10

55kg x 10

65kg x 10

75kg x 7

75kg x 5

65kg x 8

Seated row wide hammer grip

50kg x 20

55kg x 10

65kg x 10

75kg x 6

85kg x 6

95kg x 6

75kg x 12

Lat pull down machine

55kg x 10

65kg x 10

75kg x 10

85kg x 4

65kg x 8

Upright cable row

6kg x 20

8kg x 16

Standing Cable bent row

3x12

Barbell curls

25kg x 10

30kg x 10

30kg x 8

Rope curls

2x20

Squat

60kg x 10

80kg x 10

100kg x 6

120kg x 5

130kg x 5

140kg x 5

150kg x 5

160kg x 2

Deadlift

100kg x 10

140kg x 10

180kg x 6

200kg x 4

220kg x 2

Standing calf raise

80kg x 18

120kg x 8

120kg x 12

Tried a slightly wider stance on squats today, liked it. Was able to stay a bit more up right and could feel quads working a bit more.

Not deadlifted from floor for a few weeks, felt OK.

That is a serious session mate. Very good job.

I imagine the dog walk later will be quite sedate.