15/8/2018
OHP
95x5
115x5
135x5
175x1
150x11-Nearly 12, neck cramped.
135x5x5
Bench press
235x5x5
Standing DB press
55x12x5
BB row
315x8x5
RDF
35x15x3
DB curl
35x20x2
BW-120kg/264lbs
Solid 80%er, can’t turn my head though.
15/8/2018
OHP
95x5
115x5
135x5
175x1
150x11-Nearly 12, neck cramped.
135x5x5
Bench press
235x5x5
Standing DB press
55x12x5
BB row
315x8x5
RDF
35x15x3
DB curl
35x20x2
BW-120kg/264lbs
Solid 80%er, can’t turn my head though.
18/6/2018
Squat
135x3
225x3
265x3
295x3
365x1-P
330x8-better than last time.
295x5x5
RDL
315x10x5
Pull-up
x4x4
Lunge
x5x5
DB curl
35x20x2
BW-120kg/264lbs
Solid 80%er, things moving well, squat feels strong.
19/6/2018
Bench press
135x5
225x3
250x3
310x1-not bad
280x9.75-First fail in a while. should have set my base better.
250x5x5P
OHP
125x10x5-not bad.
Spoto press
225x10x5
BB row
315x8x5
RDF
35x15x2
DB curl
35x20x2
BW-124kg/273lbs
Solid 80%er, need to watch diet better, and work on getting lower body tight for bench.
20/6/2018
Deadlift
225x3
335x3
385x3
475x1-slow but steady.
430x8-bit tired, the lack of rest day might have something to do with that.
385x5x5
Squat
295x5x5
Seated Row
260x10
240x10
220x10x3
Hammer curl
80x5x2
55x10
BW-123kg/270lbs
Solid 80%er, tired but got through all the work
21/6/2018
OHP
95x5
125x3
140x3
175x1-nice and fast
160x10-PR
140x5x5
Bench press
250x5x5p
Standing DB press
55x12x5
Pull-up
x4x4
RDF
35x15x2
DB curl
35x20x2
lunge
x5x3
BW-120kg/264lbs
Solid 80%er, things moving well.
25/6/2018
Squat
135x3
225x3
275x3
315x3
365x1-P, easy
350x8-PR, est max 443
315x3x5p
RDL
315x10x5
Pull-up
x4x4
DB curl
35x20x2
BW-120kg/264lbs
Solid 80%er, things moving well.
26/6/2018
Bench press
135x5
235x3
265x3
310x1
295x7
265x3x5P
OHP
135x10x5
Spoto press
225x10x5
BB row
315x10x5
RDF
35x15x2
DB curl
35x20x2
BW-120kg/264lbs
Solid 80%er, things moving well, need to get the pressing movements going again.
28/6/2018
Deadlift
315x3
365x3
405x2
475x1
455x6-Low back too pumped to lockout, this will be moving for more reps shortly. still an all time pr
405x3x5
Squat
315x3x5P
Pull-up
x4x2
Db curl 35x20x2
BW-122kg/269lbs
Solid 80%er, had a knot in my QL heading into the session, managed to pull without pain in spite of this. Paused squats went well as well. back started to cramp on the pull-ups so i’d basically called it there.
29/06/2018
OHP
95x5
135x3
150x3
175x1
170x7-small pr
150x3x5
Bench press
265x3x5P
Standing DB press
55x12x5
Standing cable row
stackx15x3
RDF
35x15x2
Hammer curl
65x8
55x10
BW-120kg/264lbs
Solid 80%er, things moving well.
2/7/2018
Squat
135x5
245x3
285x3
320x1
375x1p-position pretty good
320x5-not pushing this one, reps felt like i was out of position, recording shows they look fine
285x5x5-felt awful, looked ok.
RDL
315x10x5
Pull-up
x4x4
Lunge
x5x4-learned to do these better today
DB curl
35x20x2
BW-120kg/264lbs
Solid 80%er, didn’t feel good but got the work done.
3/7/2018
Bench press
135x5
205x5
240x5
315x1
270x12-PR
240x5x5P
OHP
120x10x5
Spoto press
225x10x5
BB row
315x8x5
RDF
35x15x2
Hammer curl
70x6x2
55x10
BW-123kg/273lbs
Solid 80%er, things moving well.
5/7/2018
Deadlift
225x3
315x3
365x3
405x1
485x1
415x8
365x5x5
Squat
285x5x5
Pull-up
x4x4
Lunge
x5x4
DB curl
35x20x2
BW-120kg/264lbs
Solid 80%er, things moving well.
6/7/2018
OHP
95x5
120x5
135x5
175x1
155x10
135x5x5
Bench press
240x5x5P-easy
Standing DB press
55x12x5
BB row
335x5x5
RDF
35x15x2
Hammer curl
70x6x2
55x10
BW-120kg/264lbs
Solid 80%er, things moving well.
8/7/2018
Squat
135x3.
225x3
265x3
300x3
375x1-bit rough today, low back a bit sore.
340x5-could have pushed a few more.
300x5x5
RDL
315x10x5
Pull-up
x4x4
Lunge
x10x2
DB curl
35x20x2
BW-121kg/266lbs
Solid 80%er, diet has been good for about a week now. hopefully we can make it another full week without screwing around.
10/7/2018
Bench press
135x5
225x4
255x3
315x1
285x9
255x5x5P
OHP
130x10x5-these were rough.
Spoto press
225x10x5-not bad
BB row
335x5x5
RDF
35x15x2
Hammer curl
70x6x2
55x10
BW-120kg/264lbs
Solid 80%er, things moving reasonably well, wasn’t tight enough on the amrap for bench.
12/7/2018
Deadlift
225x3
345x3
385x2
485x1-not bad, steady but a bit slow after the knee.
440x7-had another, accidentally tng’d the 3rd rep, paused the next one a bit longer.
390x5x5-not bad, hands just aching.
Squat
300x5x5-Stretched ankles and did couch stretch beforehand, was able to get knees forward enough to stay upright better, really taxed the quads pretty hard but these sets moved well. Will be adding in calf/ankle stretching from now on as well as that couch stretch, squatting has never felt this decent.
pull-up
x4x4
DB curl
35x20x2
BW-122kg/269lbs, went out last night, bit heavier today for it.
Solid 80%er, everything moving well, no pain to speak of. Squats looked better than ever with decent weight.
13/7/2018
OHP
95x5
135x3
145x3
180x1
165x9-PR
145x5x5
Bench press
255x5x5P
Standing DB press
60x12x2
55x12x3
BB row
335x5x5
RDF
35x15x2
Hammer curl
55x10x2
Shrug
495x8x2
BW-121kg./266lbs
Solid 80%er, things moving well. pressing feels pretty good these days.
16/7/2018
Squat
135x3x3
225x3
285x3
320x2
375x1
360x7-PR
320x3x5P
RDL
315x10x5
Pull-up
x4,6,6
DB curl
35x20x2
BW-121kg/266lbs
Solid 80%er, things moving well, squat feeling better after adding couch strech and ankle stretches.
17/7/2018
Bench press
135x5
240x3
275x3
315x1P
300x6-had another, should have went for it.
315x5-w/slanger
275x3x5P
OHP
135x10x5-tie Volume PR
Spoto press
225x10x3
275x4,5
BB row
335x5x5
RDF
35x15x2
Hammer curl
75x5x2
55x10
Band pressdown
x50x2
BW-120kg/264lbs
Solid 80%er, things moving well.
19/7/2018
Deadlift
225x3
315x2
365x3
415x2
485x1
465x5
415x3x5-found slightly wider stance much more powerful. less knee valgus
Squat
135x3
225x3
320x3x5
Depth squat
x5x3-trying this out as a stretch
Pull-up
x5x3
DB curl
35x20x2
BW-120kg/264lbs
Solid 80%er, things moving well, squats were somewhat harder than usual.