18/10/2016
Strict OHP
110x5
130x4
145x3x2
165x3x6
T-Bar row
180x15x3
Viking press
90x15x3
Speed Deads
315x1x10+ (lost count, felt great though)
Bent Laterals
35x15x3
Hammer Curls
55x10x2
Shrugs
545x5x5
BW-111Kg/245lbs
+10%er today, Felt awesome, literally everything felt great, energy was better than usual, back finally feels decent too. pretty happy and looking forward to training again
19/10/2016
Deadlift
225x3x2
315x3x2
335x4x2
385x3x2
440x2x4
365x3x3
315x3x2
RDL
315x8x2
Leg curl
55x20x3
Pull-up
x5x3
Seated Row
stack+2plates x15x3
DB curl
40x12x3
BW-110.5kg/243.5lbs
Solid 80%er in spite of lack of sleep. feeling decent and deads feeling much better.
20/10/2016
Bench press
185x5
225x4
255x3x2
285x3x7
Spoto press
225x20
Incline DB press
65x15x3
Pressdown
120x20x3
Hammer curl
55x10x3
BW-111kg/244lbs
Solid 80%er. arms aching a bit but not bad. bench feeling ok.
24/10/2016
Squat
185x5
225x4
275x3x2
315x3x5
225x5x2
185x5
Bench press
205x5
225x4
275x4x5
Spoto press
225x20
Pull-up
x5x3
Pressdown
110x20x3
DB curl
40x10x3
BW-112kg/247lbs
Solid 80%er, things are feeling good.
25/10/2016
OHP
125x5
145x5x2
165x3x2
175x2x2
165x3x2
145x5x2
135x8x2
125x5
T-bar row
180x15x3
Viking press
90x15x3
Bent flies
35x15x3
DB curl
35x10x3
Shrug
545x5
635x5x4
BW-110kg/242.5lbs
Solid 80%er, shoulders feeling good, shrugs feeling light.
26/10/2016
Deadlift
225x3x2
315x3x2
385x3x2
415x2x3
385x3x2
RDL
315x8x3
Pull-up
x5x3
Leg curl
70x12x3
Hammer curl
65x10
55x10x2
BW-109.5kg/241lbs
Solid 80%er, deads feeling good, no pain today in either hip, some stiffness in the low back though.
27/10/2016
Bench press
185x5
225x4
255x4x2
285x3x2
315x2x2
285x3x2
255x4x2
Spoto press
225x20
Pull-up
x5x3
Seated Row
stack+45 x15x3
Pressdown
80x20x3
DB curl
35x10x3
BW-109.5kg/241lbs
Solid 80%er, feeling good, back feels solid, arms a touch achy though.
28/10/2016
Squat
135x3
185x4
225x3
275x3x2
315x3x6-felt awful, stiff and sore today.
Pull-up
x5x3
Rope hammer curl
somex20x3
BW-109kg/240lbs
Solid 80%er, not particularly pleasant but not soul crushingly awful today.
31/10/2016
Squat
185x5
225x4
275x3x2
315x3x5
295x3x5
225x5x2
Bench press
185x5
225x4x2
255x3x2
285x3x5
250x5x5
225x10
Pull up
x5x3
BW-110kg/242lbs
Solid 80%er, most work i’ve done in one session in ages. just destroyed. took a full 2hrs without wasting time.
1/11/2016
OHP
95x5
135x4x2
155x3x2
175x3x4
155x5x5
135x5
T-bar row
180x15x3
Viking press
90x15x3
Bent flys
35x15x3
DB curl
35x10x3
Shrug
635x5x5
BW-110kg/242lbs
Solid 80%er, one shoulder a bit stiff, need to do more stretching to open it up
2/11/2016
Deadlift
225x4
315x4x2
365x3x2
385x3x5
440x2x4
385x3x3
365x3x2
RDL
315x8x3
Leg curl
70x15x3
DB curl
35x10x3
BW-110kg/242.5lbs
Solid 80%er, right leg bothering me a tad, might bring training max down a bit for deads to work technique for a month or so.
3/11/2016
Bench press
185x5
225x4x2
255x3x2
285x2x6
Incline DB press
55x20x3
Row machine
somex20x3
Pulldown
somex20x3
Rope hammer curls
100x20x3
BW-109.5kg/241lbs
Solid 80%er, arm a bit less sore, back stiff. legs feel much better after rolling the hell out fo them before the gym.
4/11/2016
Squat
135x3
185x5
225x4x2
275x3x2
315x3x5
275x4x4
225x5x2
Pull-up
x5x3
Rope hammer curl
some x20x3
BW-110kg/242.5lbs
Solid 80%er, bit run down but otherwise not bad,
7/11/2016
Squat
135x3
185x5
225x4x2
275x3x2
315x2x2
355x1x3
315x2x4
275x3x2
225x4x2
185x5
Bench press
185x5
225x4x2
255x3x2
285x2x6
Spoto press
225x20
Pull-up
x5x3
Pressdown
80x20x3
BB curl
70x15x3
BW-110kg/242.5lbs
Solid 80%er, arm feels better, not great but better. legs still stiff though.
8/11/2016
OHP
95x5
135x4x2
155x3x2
185x2x6
T-bar row
160x20x3
V-press
60x15x3
Bent laterals
35x15x3
DB curl
35x10x3
Shrug
585x5x5
BW-110kg/242.5lbs
Solid 80%er, top sets on OHP feel heavy, but havent’ touched that weight in a while. otherwise pretty good.
9/11/2016
Deadlift
225x4x2
315x3x3
365x3x7
385x3x5
Block pull
315x6x3
Pull-up
x5x2
Pulldown
stack+90x20x2
Leg curl
70x15x3
Rope hammer curl
somex20x3
BW-110kg/242.5lbs
Solid 80%er, fastest deadlift workout in a while. right glute still a touch off.
10/11/2016
Bench press
185x5
225x4x2
255x3x2
285x2x5
275x2x5
225x4x2
Pressdown
somex15x3
DB curl
35x10x3
BW-109.5kg/241lbs
Real low end 80%er, got the work in but significant pain in the arms, generally feeling crappy.
14/11/2016
Squat
185x5
225x4x2
275x3x2
315x3x5
250x6x4
225x5x2
Bench press
185x5
225x4x2
255x3x2
285x3x5
275x4x4
225x10
Hammer curl
35x15
BW-110kg/242.5lbs
Solid 80%er, squats feeling real good, hip not causing issues today, thinking i need to stretch the glute more regularly, and getting 2 consecutive rest days seems to have helped greatly.
15/11/2016
OHP
135x5
135x4x2
155x3x2
185x3x5
165x4x4
135x10
V press
60x15x3
T-bar row
135x20x3
Bent fly
35x15x3
DB curl
35x10x3
Shrug
585x5x5
BW-110kg/242.5lbs
Solid 80%er, feeling pretty good.
16/11/2016
Deadlift
225x4
315x3x3
385x3x3
415x4x4
365x3x2
RDL
315x8x2
Pull-up
x5x3
DB curl
35x10x3
BW-110kg/242.5lbs
Solid 80%er, feeling decent, hips bit tight though.