28/12/2017
OHP
95x5
115x10x5-should increase to 120/125 next week
Seated DB press
55x15x2
Pull-up
x3x5
RDF
35x15x2
Shrug
495x10x3
BW-119kg/262lbs
Solid 80%er, press felt good, forgot to curl
28/12/2017
OHP
95x5
115x10x5-should increase to 120/125 next week
Seated DB press
55x15x2
Pull-up
x3x5
RDF
35x15x2
Shrug
495x10x3
BW-119kg/262lbs
Solid 80%er, press felt good, forgot to curl
29/12/2017
Squat
165x5
205x4
235x3
275x3x5
Bench press
185x5
205x6
225x6x4
Incline DB bench
55x20x2
BB row
315x8x3
Pressdown
80x20x2
DB curl
35x20x2
BW-119kg/262lbs
Solid 80%er, things moving well.
1/1/2018
Squat
135x3
165x5
235x5
255x5x5
Bench press
165x5
205x4
235x3
255x3x5
225x6x4
205x6
185x6
Incline DB press
55x20x2
BB row
315x8x3
Pressdown
80x20x2
DB curl
35x20x2
BW-120.5kg/265lbs
Solid 80%er, things moving well.
2/1/2018
OHP
95x5
135x3
155x1
175x1
165x2x2-not bad
145x5x3 Paused
145x4 Paused
95x10
Row machine
somex15x3
RDF
35x15x2
Seated DB press
55x15x2
Overhead tricep ext
60x10x2
DB curl
35x20x2
BW-119kg/262lbs
Solid 80%er, things feeling good, presses feeling strong.
3/1/2018
Paused Deadlift
225x3
315x3
405x1
365x3x5
Regular DL
405x3x4
365x3
RDL
315x8x2
Pull-up
x3x5
BW-118.5kg/261lbs
Solid 80%er, things felt a lot better once i’d gotten to 365 on the pause deads than prior.
4/1/2018
OHP
95x5
115x10x5
Seated DB press
60x15x2
Pull-up
x3x5
RDF
35x15x2
Row machine
somex15x2
Pressdown
somex20x2
DB curl
35x20x2
BW-118.5kg/261lbs
Solid 80%er, pressing feels really good right now, spent a couple mins sitting in a squat, finding the mobility work from wednesday seems to have helped a bit, can get into better squat already, now will see what friday brings when we actually squat some weight
5/1/2018
Squat
185x5
225x4
255x3
275x3x5-not bad.
Bench press
165x7
185x6
205x5
225x4
235x3x2
250x2x2
235x3x2
225x4
205x6
185x8
165x10
Incline DB bench
55x20x2
BB row
365x5x3
Pressdown
80x20x2
Hammer curl
55x10x2
BW-118.5kg/261lbs
Solid 80%er, things moving well.
8/1/2018
Squat
135x3x2
185x5
225x4x2
255x3x2
285x2x2
330x1x3
290x2x4
255x3x2
225x4
185x5
Bench press
185x5
205x4
235x3x2
275x2x6-All paused just off the chest, pretty easy
225x12
BB row
365x5x3
Pressdown
80x20x2
DB curl
35x20x2
Leg raise
x10x2
BW-120kg/264lbs
Solid 80%er, things feeling good.
9/1/2018
OHP
95x5
135x3
155x1
185x1-not bad, bit off balance
185x1-much better
155x3x3
135x5x3-paused at forehead
135x5x2
Seated DB press
60x15x2
Pull-up
x3x5
Seated row
150x12x3
RDF
35x15x2
DB curl
35x20x2
BW-119kg/262lbs
Solid 80%er, pressing feels better all the time.
10/1/2018
Paused Deadlift
225x3
315x3
365x3x2
375x3x4
Deadlift from 3" Block
405x4x4
375x4x2
335x4
RDL
315x8x2
Standing cable row
stackx15x3
Pressdown
80x20x2
EZ curl
70x20x2
BW-117.5kg/259lbs
Solid 80%er, had forgotten how brutal Block pulls are. So much harder than from the floor. Think like an RDL, but from a dead stop.
11/1/2018
OHP
95x5
115x10x5-not bad, smoother than last week.
Seated DB press
60x15x2
Reverse hyper
45x10x2
Standing cable row
stackx15x3
EZ curl
70x20x2
Shrug
495x10x3
Yoke walk
360x100’x4
BW-117kg/258lbs
Solid 80%er, things still moving well.
12/1/2018
Squat
135x3
185x5
225x5x2
255x5x5
Bench press
165x5
205x4
235x3x2
275x2x5
250x2x5
225x3
Spoto press
185x20
BB row
365x5x3
Pressdown
80x20x2
Hammer curl
55x10
DB curl
35x20
BW-116.5kg/257lbs
Solid 80%er, things moving very well,. back a bit stiff
15/1/2018
Squat
135x3
185x5
225x4x2
255x3x2
295x3x5
235x6x2
Bench press
185x5
205x4
235x3x2
275x3x5
255x4x4
Spoto press
225x10
185x20
Pull-up
x3x3
Db curl
35x20x2
BW-119kg/262lbs
Solid 80%er, had low back pain on the squats and had to cut them early, but i think i’ve addressed the main issue, or am working on it.
16/1/2018
OHP
95x5
135x2
155x1
185x1-not bad
155x3x3
145x4x4-paused
BTN press
95x12x5
RDF
35x15x2
Pull-up
x3x5
DB curl
35x20x2
BW-118kg/260lbs
Solid 80%er, things moving well
18/1/2018
OHP
95x5
135x3
115x10x5
Seated DB press
55x15x2
Seated Row
somex15x3
RDF
35x15x2
EZ curl
70x20x2
Shrug
495x10x3
BW-117kg/258lbs
Solid 80%er, back feels much better after going to cut firewood today.
20/1/2018
Squat
135x3
185x5
225x4
255x3
295x3x2
315x2x3
275x3
Front squat
135x3x2
Bench press
135x3
185x5
205x4
235x3x2
275x3x6
235x5x5
BW-116.5kg/257lbs
Solid 80%er, things feeling decent, low back still stiff, cut short due to time constraints
22/1/2018
Front Squat
135x5x3
Squat
185x5
225x4
255x3x2
295x3x2
315x2x2-Corrected tech on the first set at this weight, need to push outward with glutes and quads to pick bar off rack, puts me in position to squat right. everything after this felt immensely better
330x1x2
295x2x4
255x3x2
225x4
Bench press
185x5
205x4
235x3x2
275x3x2
285x2x2
275x3x2
225x12-Full reps, not bad.
BB row
315x5x3-back feeling much better
DB curl
40x20x2
Pull-up
x3x3
BW-118kg/260lbs
Solid 80%er, things moved well.
23/1/2018
OHP
95x5
135x3
155x1
185x1-no belt, bit slow but was able to push through.
155x2x2
155x3x2
135x5x5-Paused at forehead
BTN press
95x12x5
RDF
35x15x2
Seated Row
200x15x3
DB curl
35x20
BW-117kg/258lbs
Solid 80%er, pressing feels good.
24/1/2018
Deadlift
225x3
315x3
365x3x2
405x3x3-Started to have pain on left side of low back on these sets
430x2x2-called it here, was not worth pushing further. live to lift another day.
RDL
135x10
Pull-up
x3x5
Hammer curl
55x10x2
Leg raise-to help loosen low back
x10x3
BW-117kg/258lbs
Solid 80%er, things feeling alright aside from the back pain on deads.
25/1/2018
OHP
95x5
120x10x5
Seated DB press
55x15x2
RDF
35x15x2
T-bar row
135x20x3
Pull-up
x3x4
DB curl
35x20x2
Shrug
495x10x3
BW-117kg/258lbs
Solid 80%er, things feeling good.