10/11/2015
OHP
145x5x4
155x4x4
T-bar row
180x12x3
Viking press
90x10x3
Upright row
135x10x3
Rear delt fly
25x15x3
DB curl
35x10x3
BW-115kg/253lbs
Solid 80%er, things feeling good.
10/11/2015
OHP
145x5x4
155x4x4
T-bar row
180x12x3
Viking press
90x10x3
Upright row
135x10x3
Rear delt fly
25x15x3
DB curl
35x10x3
BW-115kg/253lbs
Solid 80%er, things feeling good.
10/11/2015
OHP
145x5x4
155x4x4
T-bar row
180x12x3
Viking press
90x10x3
Upright row
135x10x3
Rear delt fly
25x15x3
DB curl
35x10x3
BW-115kg/253lbs
Solid 80%er, things feeling good.
11/11/2015
Pause Deadlift
315x3x2
365x3x2
385x2x4
Deadlift from blocks
385x4x4
365x4x2
315x8
Leg curl
45x20x3
Leg ext
100x20x3
Row machine
stackx10x3
DB curl
35x10x3
BW-115kg/253lbs
Solid 80%er, things looking good.
13/11/2015
Pause Squat
205x5
245x4
285x3x2
325x2x5
285x4x4
245x5x2
225x5
Hammer cable curl
100x20x2
BW-115kg/253lbs
Solid 80%er, things looking good.
14/11/2015
Bench press
185x5
225x4
265x3x2
295x2x2
Bottom half bench (spoto press)
275x5
225x10x2
Incline DB bench
55x15x3
Pressdown
110x20x3
DB curl
35x10x3
BW-113kg/249lbs
Solid 80%er, pressing feels strong.
16/11/2015
Pause Squat
225x5
285x4
305x3x2
345x2x4
325x3x4
285x3
245x3
225x3
Bench press
185x5
225x4
265x3x2
295x3x6
Spoto press
225x10x2
T-Bar row
135x15x3
Pressdown
110x20x3
Hammer curl
75x10
55x10x2
BW-113.5kg/250lbs
Solid 80%er, slight tweak in right piriformis, feels ok now, and only been about an hour. so should be fine for pulls wednesday. squats feeling real good.
16/11/2015
Pause Squat
225x5
285x4
305x3x2
345x2x4
325x3x4
285x3
245x3
225x3
Bench press
185x5
225x4
265x3x2
295x3x6
Spoto press
225x10x2
T-Bar row
135x15x3
Pressdown
110x20x3
Hammer curl
75x10
55x10x2
BW-113.5kg/250lbs
Solid 80%er, slight tweak in right piriformis, feels ok now, and only been about an hour. so should be fine for pulls wednesday. squats feeling real good.
17/11/2015
OHP
155x5x5
Push press
185x1x3 stupid tired after strict presses.
Viking press
140x3x3-this felt mad heavy.
Seated DB press
55x10x3
Rear Delt fly
25x15x3
DB curl
40x10x2
BW-112kg/247lbs
Low side 80%er, got the work in but wasnât feeling it today.
18/11/2015
Pause Deadlift
275x3
315x3
365x3x3
405x3x2
Hammer curl
55x10x2
BW-113kg/249lbs
Real -10%er, back/legs fried from squats monday. plus gym closed fri/sat, so have to bench/squat again tomorrow.
20/11/2015
Squat
225x5
285x3x2
325x3x6
21/11/2015
Bench press
185x5
225x4
265x3x2
295x3x7
Bw-112.5kg/247lbs
Solid days, weâll see how next week goes
23/11/2015
Pause Squat
185x5
225x4
285x3x2
325x3x5
-Realized i was putting weight too far forward on the foot, corrected for last 2 sets, felt immensely better.
Bench press
185x5
225x4
275x4x5-Fixed technique, wasnât pulling out hard enough or flexing the rear delts enough. bench hasnât felt this good in ages.
Pull-up
x6,5,5
Hammer curl
75x10
55x10x2
BW-113kg/249lbs
Solid 80%er, technique corrected on both squat/bench. thinking this was likely why last few lifts sucked so hard.
24/11/2015
OHP
185x1
160x5x3
Rear delt fly
25x15x3
DB curl
40x10x2
25/11/2015
Deadlift
315x3
365x3
405x3x2
435x2x2
405x3
RDL
315x8
DB curl
40x10x2
Solid 80%er, pulls felt kinda poor, likely due to accumulated fatigue in low back.
24/11/2015
OHP
185x1
160x5x3
Rear delt fly
25x15x3
DB curl
40x10x2
25/11/2015
Deadlift
315x3
365x3
405x3x2
435x2x2
405x3
RDL
315x8
DB curl
40x10x2
Solid 80%er, pulls felt kinda poor, likely due to accumulated fatigue in low back.
30/11/2015
Squat
225x5
295x3x2
335x3x5
315x3x5
295x3
225x5
Bench press
185x5
225x4x2
275x3x2
300x3x6
265x5x4
225x5
185x5
DB curl
45x10x2
BW-114kg/251lbs
Solid 80%er, squats feeling a bit better. bench was affected by back fatigue.
1/12/2015
OHP
95x5
135x3
165x1
145x5x3
Rear delt fly
25x15x3
DB curl
45x10
35x10
BW-114kg/251lbs
2/12/2015
Deadlift
315x4x2
365x3x2
405x5x3
Leg curl
45x20x3
Leg ext
90x20x3
Hammer curl
65x10x3
BW-114kg/251lbs
Both sessions solid 80%ers, just short on time.
4/12/2015
Squat
225x5
295x3x2
335x3x5
Squats feeling a lot better, but low back on one side kind of twitchy, so cut it there.
BW-114kg/251lbs
5/12/2015
Bench press
185x5
225x4x2
275x3x2
305x2x6
Incline DB press
55x15x3
Pressdown
120x20x2
DB curl
35x10x2
BW-114.5kg/252lbs
Solid 80%er, bit rushed, but pressing feels good, left low back feels a bit off though. will be stretching and rolling.
7/12/2015
Squat
225x5
245x3
295x3x2
335x2x2
375x1x3
335x2x4
295x3x2
225x5
Bench press
185x5
225x4x2
275x3x2
315x2x6
Pressdown
120x20x3
T-bar row
135x15x3
Hammer curl
65x10x2
55x10
BW-114kg/251lbs
8/12/2015
Paused Deadlift
315x4x2
365x3x2
405x4x3
some sciatic pain on left side after pulls, cut it and didnât go with the block pulls.
Leg curl
45x20x2
Leg ext
140x20x2
Machine row
stackx10x2
DB curl
35x10x2
BW-114kg/251lbs
Both days solid 80%ers, though Iâm hoping i can stretch away that pain before fridayâs squat
10/12/2015
OHP
175x1
150x5x5
135x10
Seated DB press
55x10
Rear Delt fly
25x15x3
DB curl
40x10
35x10
Solid 80%er
11/12/2015
Bench press
185x5
225x4x2
275x3x2
300x2x5
285x2x5
225x10
Wide grip bench
135x15x3
DB curl
35x10x3
BW-113.5kg/250lbs
Solid 80%er, low back still buggin me, going to see chiro tomorrow.
14/12/2015
Squat
185x3
225x3
255x3
295x3x2
335x3x4-cut it here due to glute pain, though it did lessen through the rest of the workout
Bench press
185x5
225x4
245x3
295x5x3
315x2
335x1
225x10x2
135x20x2
DB curl
35x10x2
BW-114kg/251lbs
Solid 80%er aside from not getting all the squat volume in. better to miss some work than miss a week.