15/1/2015
Deadlift
275x3
315x3
375x3x2
Pause deadlift (just below knee)
430x3x2
455x2x3
430x2x3
Bench press
185x5
205x4
235x3x2
275x3x2
285x2x3
235x5x4
205x5
185x5
Hammer curl
45x10x2
BW-123.5
Solid 80%er, deads went really well, bench felt solid, little pain. and diet is going well.
20/1/2015
Squat
225x5
275x5x2
330x5x5
Bench press
185x5
205x4x2
240x3x2
255x3x5
240x4x4
205x5
185x5
Hammer curl
65x10x2
BW-123.8kg/273lbs
22/1/2015
Deadlift
275x3
330x3x2
385x3x2
Pause deads
405x3x4
OHP
145x6x4
CSR
2px10
3px10
4px8
Pressdown
stackx20x2
Hammer curl
65x10
45x15
BW-122.4/270lbs
Solid 80%er, everything felt decent.
25/1/2015
Squat
225x5
280x5
330x3x2
350x3x5
Bench press
185x5
205x5
240x4
255x3x2
275x2x2
255x3x2
240x4
205x6
185x8
Hammer curl
65x10
45x10
BW-123kg
27/1/2015
Squat
225x5
280x4
330x3x2
375x2x5
Bench
185x5
205x4
240x3x2
275x3x5
Hammer curl
65x10
DB curl
35x10
BW-122.7kg/270.5lbs
Solid 80%er, bit stiff in the IT bands but some rolling should fix that.
Impressive log and numbers of late.
Looks like around 50kg added in BW over the last 4-5 years.
Great job keep it up!
Do you reckon most of it has been muscle?
Raven-I doubt it has been mostly muscle, by my guess my BF % is around 27-30 at the moment. so say around ~15-20kg would be muscle/bone mass. am currently in the process of dropping to the 105kg class for may. but we will see what happens.
29/1/2015
Deadlift
275x3
330x3
Paused deads
385x3x2
415x2x4
OHP
100x6
120x6x2
135x6x4
Seated Row
260x10
200x15x2
Pressdown
80x20
65x20
42.5x20
Upright row
95x10x3
Hammer curl
65x10
45x15
BW-122.1kg/269lbs
31/1/2015
Squat
225x5
280x5x2
330x3x2
375x2x5
330x4x4
275x5
225x5
Bench press
185x5
205x5
240x3x2
275x2x2
315x2
255x3
225x5
185x10
Seated Row
260x10
200x15x2
Leg extension
145x15x2
leg curl
145x20x2
Pressdown
95x20
65x20
42.5x30
Hammer curl
65x10
DB curl
35x10
BW-123.1kg
5/2/2015
Squat
225x5
275x4
335x3x2
405x2x4
Bench press
185x5
205x4
245x3x2
275x3x6
Seated Wide grip row
180x15x3
Pressdown
80x20
65x20
42.5x30
Hammer curl
65x10
reg db curl
45x10
BW-122.1kg/267.85lbs
Solid 80%er, squats were decent. leg seems to feel better as i get into the sets a bit further. bench was not as solid as last day.
7/2/2015
Deadlift
225x3
275x3
330x3x2
365x3x4
OHP
100x5
120x4
140x3x2
160x2x3
170x2x2
160x3x2
BW-123kg
Solid 80%er, things going well.
10/2/2015
OHP
95x5
135x2
155x5x5-PR?-was room on this
BB shrug (no straps, working on grip)
135x10
225x10
275x10
Seated DB press
55x10
65x10
75x10
Lateral raise
15x10
20x8
25x6
30x4
35x2
repeat once more
Upright row
75x10x3
Machine lateral
somexsome
Bench press(curious what I could handle tired, since shoulders are normally my weak spot)
225x10-easy
275x1
315x2-paused, room for 1-2 more.
BW-121.5kg/267.8lbs
Solid 80%er, everything moved well, still holding off on squatting just to be safe.
First workout at Empire muscle.
11/2/2014
Deadlift
225x3
315x2
405x1
455x1
495x1 Beltless PR
RDL at knee, no lockout
315x8x3
Bench press
135x5
225x5
275x1
315x1
275x3x5
BB row
135x8
225x8x2
Pressdown
110x20x3
DB curl
50x10
40x10x2
BW-121.5kg/267.8lbs
Solid 80%er, deadlifts felt great. 495 was not a max. bench solid.
12/2/2015
Pause Squat
275x3x10 no belt
OHP
135x5
185x3 PR+1rep
135x12
Seated DB press
60x20
55x20
BB row
225x8x3
Leg press
2ppsx10
3ppsx10
4ppsx10
Pressdown
110x20x3
DB curl
55x10
40x10
BW-121kg/266.75lbs
Solid 80%er, Squat felt better than it has in a while, even with the chromed bar. OHP felt great, might have had another rep on the 185 set. saving that for another day. in for deadlift tomorrow.
13/2/2015
Deadlift
405x2x2
Pause Deads
365x3x3
Bench press
135x5
225x5
275x1
315x1
335x1 PR+20lbs
225x10
BB row
225x8x3
Pressdown
110x20x3
DB curl
55x10
45x10
Leg curl
110x15x2
BW-121kg/266.75lbs
14/2/2015
Pause Squat
295x3x3
OHP
135x5
185x4 PR+1 rep
Pendlay Row
225x6x3
Seated DB press
55x20x2
Pressdown
150x20
110x20
BW-122kg/269lbs
16/2/2015
Deadlift
315x3
405x2
515x1 PR+20lbs no belt
Pause deads
405x3x3
RDL
315x8x3
Standing cable row
stackx12x3
Leg curl
90x15x2
BW-122kg/269lbs
Solid 80%er, going to leave off the squats until Friday when the good bars come in.
17/2/2015
Bench press
225x3
275x5x5 PR?
225x10
Pressdown
120x20x3
Rope hammer curl
90x20x3
BW-122.5kg/270lbs
Solid 80%er, can’t wait to bench with a good bar though. should be coming in on friday.
18/2/2015
OHP
135x3
185x1
215x1 PR+30lbs
135x8x3
Seated DB press
60x20
55x20
Upright row
95x10x3
Rope hammer curl
100x20x3
Pressdown
130x20x3
Yoke walk
360x40ft x2
BW-122
Solid 80%er, 225 OHP is so close I can taste it.
My Texas power bar came in. it’s so beautiful
20/2/2015
Bench press
225x5
315x4PR+1rep
225x10x2
BW-122
Solid day.
21/2/2015
Squat
275x3x10
Bench press
205x3x10
Leg press
3ppsx15x3
Leg curl
90x15x3
Standing cable row
stackx12x3
Pressdown
120x20x3
DB curl
40x10x2
BW-122kg/269lbs
Solid 80%er, leg felt fine during squats, arms a touch tender on bench due to going heavy yesterday. Time limits are going to be an issue on this program if i don’t cut down the sets as things get heavy.
24/2/2015 day 2 of meet prep-prep
Deadlift (with belt, trying to get the feel back for belted DL.
325x3x8
OHP
125x3x10
Seated DB press
60x20
55x20
RDL @knees
315x8x3
BB row
225x10x3
Leg curl
90x20x2
90x15
Upright Row
95x10x3
Pressdown
120x20x3
DB curl
40x10x2
BW-119.5kg
Solid 80%er, weights moved well, deads solid, OHP fast. thinking i’ll stay with 6-8 sets on DL rather than up to ten.