23/4/2019
Bench press
135x5
200x5
230x5
305x1
260x10
230x5x5-working on the leg drive, getting better. Also setting the hands up pushing them into the bar, allowing a deeper grip and greater control.
OHP
125x10
125x8x4
Wide grip Spoto
185x10x3
DB row
90x10x4
RDF
35x15x2
EZ curl
75x21x2
BW-116kg/255lbs
Solid 80%er, things moving well. Need to remember to hit abs thursday.
25/4/2019
Deadlift
225x3
275x3
315x3
410x1
350x5
315x5x4
Squat
255x5x5
Pull-up
x5x3
EZ curl
75x22x2
BW-115.5kg/254lbs
Solid 80%er, low back a hair stiff, but didn’t act up during pulls.
26/4/2019
OHP
135x3
155x2
190x1
175x4
155x5x5
Bench press
230x5x5
Band pressdown
x35x2
DB row
90x10x4
RDF
35x15x2
EZ curl
75x23x2
Leg raise
x10x2
BW-116kg/255lbs
Solid 80%er, things moving well.
29/4/2019
Squat
135x3
235x3
270x3
335x1
305x5
270x5x5
GM
135x10x5
Pull-up
x5x4
EZ curl
75x24x2
Leg raise
x10x2
BW-115.5kg/254lbs
Solid 80%er, things moving well.
1/5/2019
Bench press
135x5
225x3
245x3
305x1
275x8
245x5x5
OHP
145x6
145x5x4
Wide Spoto
225x8x2
DB row
90x10x3
RDF
35x15x2
EZ curl
75x24x2
BW-114.5kg/252lbs
Solid 80%er, things moving well. pressing ok, not as solid feeling as last week.
2/5/2019
Deadlift
225x3
315x3
330x3
410x1
370x5
330x5x5
Squat
135x5
225x3
270x5x5
Leg raise
x10x2
BW-114.5kg/252lbs
Solid 80%er, things feeling good on deads, decent on squat.
3/5/2019
OHP
135x3
165x2
190x1
185x1
165x3x5
Bench press
245x5x5
Incline DB press
55x15x2
Pull-up
x5x3
RDF
35x15x2
EZ curl
75x25x2
BW-115kg/253lbs
Solid 80%er, things moving well. right shoulder a bit stiff
6/5/2019
Squat
135x3
225x3
255x3
285x3
335x1
320x5
285x3x5
GM
135x10x4
Pull-up
x5x4
EZ curl
75x26x2
BW-116kg/255lbs, bit heavy from the weekend.
Solid 80%er, things moving well.
7/5/
Bench press
135x3
225x3
20x3
305x1
290x6
260x5x5
OHP
115x10x5
BW-115.5kg/254lbs
Solid 80%er, things moving well.
9/5/2019
Deadlift
225x3
315x3
350x3
410x1
390x5
350x5x5
Squat
285x3x5
Cable row
stackx15x3
EZ curl
75x27x2
Leg raise
x10x2
BW-116kg/255lbs
Solid 80%er, things feeling pretty good
10/5/2019
OHP
95x5
125x5
170x1
145x10
125x5
135x5x4
Bench press
135x5
225x3
260x5x5
BB row
225x10x3
RDF
35x15x2
EZ curl
80x20x2
BW-115kg/253lbs
Solid 80%er, things moving well. shoulder a bit stiff.
13/5/2019
Squat
135x3
225x3
275x3
345x1
295x5
260x5x5
GM
135x10x5
Pull-up
x5x3
EZ curl
80x21x2
Leg raise
x10x2
BW-116kg/255lbs
Solid 80%er, right hip a bit stiff, need to work internal rotation more often with bands.
15/5/2019
Deadlift
225x3
315x3
420x1
365x5
315x5x2- bit stiff, called it here.
Squat
135x3
225x3
260x5x5-easy, feeling good. Need to remember to do hindu squats before back squats.
Cable row
stackx15x3
EZ curl
80x21x2
Leg raise
x10x2
BW-116kg/255lbs
Solid 80%er, right hamstring a bit achy today, took pulls easy.
17/5/2019
OHP
95x5- Warmup with intent to be fully in control
115x5
125x3
165x1
145x10
125x5x5-controlled movement
Bench press
135x5
225x3
240x5x5-easy, tried different setups, best with more forward feet and more push into heelson down, toes on up
Seated DB press
55x10x3-done deliberately
DB row
95x10x3
RDF
35x15x2
Hammer curl
55x10x2
BW-116kg/255lbs
Solid 80%er, things moving well. right shoulder less stiff than last week.
19/5/2019
Squat
(warmup 10x2 bw squat)
135x5
245x3
275x2
345x1
315x5
280x5x5
GM
135x10x4
Leg Raise
x10x2
DB curl
35x30
BW-115kg/253lbs
Solid 80%er, things moving well. Right hip felt pretty good through the whole squat, bit stiff on GM.
21/5/2019
Bench press
135x5
225x3
255x3
315x1
285x7
255x5x5
OHP
120x10,10,9,8,7,7-short rest periods
DB row
95x10x3
RDF
35x15x2
Pressdown
100x20x2
BW-115kg/253lbs
Solid 80%er, things moving well.
22/5/2019
Deadlift
225x3
315x3
365x1
425x1
385x5
340x5x5
Squat
285x5x5
Seated Pulldown/over
stackx12x3
EZ curl
80x20x2
Leg raise
x10x2
BW-115kg/253lbs
Solid 80%er, things feeling good, need to be more deliberate on top sets.
Great work coach keep it going
Thanks Man, gotta keep pushing on
24/5/2019
OHP
95x5
120x3
135x3
165x1
150x9
135x5x5
Bench press
255x5x5
DB row
95x8x3
RDF
35x15x2
Hammer curl
55x10x2
BW-113.5kg/250lbs
Solid 80%er, things moving well, had blood drawn today so was a bit drained.
27/5/2019
Squat
135x3.
225x3
260x3
295x2
345x1
330x5
295x3x5P
GM
135x10x4
Cable row
stackx12x3
EZ curl
75x20x2
LEg raise
x10x2
BW-115kg/253lbs
Solid 80%er, things moving well. right hip a bit creaky today.