T Nation

HM Log

My goal is to improve bench, squat, deadift and OH press and also get stronger on some strongman stuff.

Current maxes
Bench 142.5kg in gym, 130kg strict powerlifting style
Squat (pathetic) about 140kg
Deadlift 217.5kg strict powerlifting style

Bench
85kg * 5
98kg * 5
110kg * 7

Flat db press
55lbs * 8
75lbs * 8
90lbs * 8
90lbs * 8

Flat db flys
15lbs * 8
30lbs * 8
35lbs * 8

Ez preacher
32kg *8
42kg * 8
52kg * 8

Pullups
8 reps
8 reps with 5kg
8 reps with 10 kg

Hammer position pullups
3 sets of 8 reps

Squat
90kg * 5
100kg * 5
110kg * 8

Front box squat
50kg * 8
80kg * 8
100kg * 8

Leg press
120kg * 8
180kg *8
220kg * 8

Good mornings
3 sets of 8 with 40kg

Lying leg curls
Worked up to 120lbs for 8 reps (did 4 sets)

Abs and 10 minutes crosstrainer.

I want to lose about 2kg in bodyweight (I was 94kg this morning and if I’m at 92kg I can easily cut to under 90kg for comps)

Standing bb press
62kg * 5
72kg * 5
82kg * 7 (found it hard to lock out)
52 kg * 8
62kg * 8

One arm db press
45lbs * 8
60 lbs * 5
75lbs * 5
90lbs * 1
100lbs * 1

Rear delt db raise
15lbs * 8
30lbs * 8
35lbs * 8

Close grip bench
50kg * 5
70kg * 5
100kg * 5

Skullcrushers
34kg * 8
54kg * 5
64kg *5

Onearm tri rope pushdowns
30lbs *8
60lbs *8
90lbs *8

Bb Shrugs
6 sets of 6 up to 120kg

Rear bb shrugs 2 sets of 8 up to 82kg

Deadlift
142kg * 5
162kg * 5
187.5kg * 8

BB rows done with a dead rest after each rep (suppose to be better than regular rows).
60kg * 8
82kg * 8
102kg * 8

Pullups; 1 set of 8
Lat cable pulldown
100lbs * 8
150lbs * 8

Seated calf raises
6 sets of 12 reps working up to 80kg.

Abs; 8 minutes heavy cardio.

Will bump up cardio over the next few weeks; strongman stuff should help with cardio aswell.

Bench
97.5kg * 5
110kg * 3
222.5kg * 2
120kg * 1
125kg * 1
132.5kg * 1 (needed slight spot)
110kg * 3
100kg * 5

Db fly
15lbs * 8
25lbs * 8
35lbs * 8

Cable flys (light)
3 sets of 8 working up to 110lbs

Pecdec
halfstack * 8
3/4 stack * 8
Fullstack * 12

Ez preacher curl
5 sets of 6 reps working up to 62kg

Db hammers curls
3 sets of 8 working up to 45lbs

Db curls
3 sets of 6 working up to 60lbs

Bench
100kg * 10

Light cardio for 5 minutes

Squat
97.5kg * 5
110kg * 3
122.5kg * 6
130kg * 1
140kg * 1
145kg * 1
150kg * 1
110kg * 3

Legpress
140kg * 8
180kg * 6
230kg * 6

Seated leg curls
6 sets of 6 working up to the full stack

Lying leg curls
4 sets of 6 working up to 3/4 stack

Standing bb press
72kg * 5
80kg3
90kg
5

Side db raise
30lbs8
40lbs
8
50lbs*8

Seated bb press
42kg * 8
62kg6
72kg
2
84kg*fail

Closegip bench
72kg 8
92kg
6
100kg4
112kg
4

Cable rope tricep
half stack8
+2plates more
8
+2plates more*8

Shrugs 3 sets of 15 up to 112kg
Rear shrugs 3 sets of 15 up to 100kg.

Finished off shoulders with 8* resp with 20kg front plate raises.