Seated ohp

20kg x 10

30kg x 8

40kg x 6

50kg x 4

60kg x 2

70kg x 1

65kg x 3

65kg x 3

65kg x 3

65kg x 3

65kg x 3

60kg x 3

60kg x 3

60kg x 3

60kg x 3

60kg x 3

40kg x 14

10kg db lateral raises ss bpa

30/18

22/16

16/12

Seated ohp

20kg x 10

30kg x 8

40kg x 6

50kg x 4

60kg x 2

70kg x 1

65kg x 3

65kg x 3

65kg x 3

65kg x 3

65kg x 3

60kg x 3

60kg x 3

60kg x 3

60kg x 3

60kg x 3

40kg x 14

10kg db lateral raises ss bpa

30/18

22/16

16/12

1 Like

Db raises could in no way be described as strict, but got massive pump and burn.

1 Like

About to say, you’re shoulders must of been pumped.

I went and showed the missus, she said I looked disgusting like i was about to pop. She didn’t mean it as a compliment but I took it as a great one.

2 Likes

Rear delt fly

10kg x 10

10kg x 15

10kg x 15

10kg x 15

Db row

27.5kg x 12

27.5kg x 12

27.5kg x 12

27.5kg x 12

27.5kg x 12

Bb curl

20kg x 15

30kg x 10

30kg x 10

30kg x 10

30kg x 10

3 Likes

Squat

60kg x 5

80kg x 5

100kg x 5

120kg x 5

130kg x 4

140kg x 3

150kg x 2

160kg x 2

170kg x 2 (rep Pr)

3 Likes

I like squatting at home, think I prefer not having a mirror in front, and tiny safeties I doubt I’d get onto mean failure is not an option. It’s do or die, if dropping the bar on me didn’t kill me the missus would!

2 Likes

Congrats on the PR!

“A 170 kg bar dropped on him” is the manly way to go for sure

2 Likes

Lol.

Was that a dining room squat PR. Quality

Yes, hopefully more to come!

1 Like

Bench

20kg x 10

40kg x 10

60kg x 5

70kg x 5

80kg x 5

90kg x 3

100kg x 2

105kg x 2

110kg x 2 (pretty sure this is a rep Pr if not Pr)

100kg x 4

80kg x 10

Incline db bench

27.5kg x 14

27.5kg x 12

27.5kg x 12

Db fly

10kg x 20

10kg x 20

4 Likes

First time benching in my new elbow sleeves, was worried trying them on they were too tight but felt great once I started lifting.

Seated ohp

20kg x 10

30kg x 8

40kg x 6

50kg x 4

60kg x 2

70kg x 1

75kg x 1 (Pr)

70kg x 3

70kg x 2

70kg x 2

70kg x 2

70kg x 2

65kg x 3

65kg x 3

65kg x 3

65kg x 3

65kg x 3

40kg x 16

10kg db lateral raises ss 30kg bnp

20/8

15/5

2 Likes

Not that many sets, are you sick or something?

Just kidding, congrats on the PR!

1 Like

Thanks, elbow sleeves win!

1 Like

Congrats on the PR. They always motivate you.

1 Like

Thanks. Feeling really good training wise, as my gym is shut I’m not training in the morning before work so am getting an hour more sleep a night. Plus I’m training fewer times a week so my volume is down. I think these changes have been positive recovery wise, hopefully more Pr’s to come.

Squat

60kg x 5

80kg x 5

100kg x 5

120kg x 5

130kg x 5

140kg x 4

150kg x 3

160kg x 3

160kg x 2

160kg x 1

Db row

27.5kg x 12

27.5kg x 14

27.5kg x 14

27.5kg x 12

27.5kg x 12

Rear delt db fly

10kg x 15

10kg x 15

10kg x 15

10kg x 15

Bb curl

20kg x 15

30kg x 10

30kg x 10

30kg x 10

1 Like

Bench

20kg x 10

40kg x 10

60kg x 5

70kg x 5

80kg x 5

90kg x 4

100kg x 3

110kg x 3 (rep Pr)

115kg x 1 (Pr)

115kg x 2 (rep Pr (rps 2))

110kg x 2

100kg x 3

100kg x 3

80kg x 12

80kg x 10

80kg x 10

80kg x 10

80kg x 8

4 Likes