Member
May 23 - Tue Lower Volume
Squat
Sets 5
Reps 5
Load 166 kg
Intensity 83%
Deadlift
Sets 4
Reps 3
Load 199 kg
Intensity 86.5%
Assistant (Cable row)
Sets 3
Reps 20
Load 58 kg
Great day, ate a bit too much beforehand but weights moved very fast. Deadlifts very strong, did an extra set because I wasn't as fatigued as normal and I struggled a bit with last intensity day.
Member
May 25 - Thu Lower Intensity
Bench
Sets 1
Reps 5
Load 103 kg
Intensity 89.6%
Sets 1
Reps 5
Load 101 kg
Intensity 87.8%
Assistant (Press)
Sets 3
Reps 5
Load 60 kg
Assistant (Lte ez-curlbar)
Sets 3
Reps 10
Load 51 kg
Assistant (Chins)
Sets 3
Reps 8
Zero carryover from two months of lat pulls to chins. Will replace lat pulls with chins. For bench will also start adding extra sets at a higher intensity than volume day.
Member
May 26 - Fri Lower Intensity
Squat
Sets 1
Reps 5
Load 176 kg
Intensity 88%
Deadlift
Sets 1
Reps 3
Load 211 kg
Intensity 91.7%
Assistant (Cable row)
Sets 3
Reps 12
Load 40 kg
Ate a bunch of pizza and had a little bit of it coming back up during squats which made things harder and distracted me. Can't quite put my finger on what made that set of squats different, my knees seemed to go forward more so than usual.
Good to see my grind last week was likely just lifting shoes putting me off. 211x3 came up much better. That marks two months of linear progression PBs on the Deadlift. Really good that it still responds to this type of training so well.
Changed my position and rom on cable row.
Bodyweight this week: 85.9 -> 86.7
Probably getting very close to maintenance ATM because I've gained ~2kgs the past 2 months and had to up calories to break 85.9 which I was stuck at for most of the week.
Member
May 29 - Mon Upper Volume
Bench
Sets 5
Reps 5
Load 100 kg
Intensity 87%
Assistant (Press)
Sets 3
Reps 5
Load 61 kg
Assistant (Lte ez-curlbar)
Sets 3
Reps 10
Load 52 kg
Assistant (Chins)
Sets 3
Reps 8
Another week of all time volume PBs.
Member
May 30 Tue Lower Volume
Squat
Sets 5
Reps 5
Load 167 kg
Intensity 83.5%
Deadlift
Sets 3
Reps 3
Load 201 kg
Intensity 87.4%
Assistant (Cable row)
Sets 3
Reps 12
Load 45 kg
Member
June 01 - Thu Lower Intensity
Bench
Sets 1
Reps 6
Load 104 kg
Intensity 90.4%
Assistant (Press)
Sets 3
Reps 5
Load 62 kg
Assistant (Lte ez-curlbar)
Sets 3
Reps 10
Load 49 kg
Assistant (Chins)
Sets 3
Reps 8
Good PB on bench. At the start of the month I grinded out a 5RM @ 104, today it came up fast and was able to get an extra rep easy.
Bodyweight for May: 83.7 -> 86.4
Member
June 2 - Fri Lower Intensity
Squat
Sets 1
Reps 5
Load 177 kg
Intensity 88.5%
Deadlift
Sets 1
Reps 3
Load 213 kg
Intensity 92.6%
Assistant (Cable row)
Sets 3
Reps 12
Load 50 kg
Trying to keep head down and knees from creeping forward. Lost my balance a bit on last rep but managed to grind through it. I find doing a SSBBT head position makes me lose my balance but it wasn't too bad on this set.
Member
June 5 - Mon Upper Volume
Bench
Sets 1
Reps 5
Load 100 kg
Intensity 87%
Sets 5
Reps 5
Load 101 kg
Intensity 87.8%
Misloaded first set, oh well bit of extra volume won't hurt.
Assistant (Press)
Sets 3
Reps 5
Load 63 kg
Assistant (Incline pressdumbell)
Sets 3
Reps 12
Load 30 kg
Chins 1x10, 2x8
Playing around with the incline press, an exercise I used to like. Not a great idea doing it after bench and press. Will revert back to LTEs.
Member
June 06 - Tuesday Lower Volume
Squat
Sets 5
Reps 5
Load 168 kg
Intensity 84%
Deadlift
Sets 3
Reps 3
Load 203 kg
Intensity 88.3%
Last Set
Assistant (Cable row)
Sets 3
Reps 12
Load 54 kg
Deadlifts starting to slip and cut up hands at this weight/volume.
Member
June 8 - Thu Lower Intensity
Bench
Sets 1
Reps 6
Load 105 kg
Intensity 91.3%
Assistant (Press)
Sets 2
Reps 5
Load 64 kg
Sets 1
Reps 6
Load 64 kg
Assistant (Lte ez-curlbar)
Sets 3
Reps 10
Load 49 kg
Assistant (Chins)
Sets 3
Reps 8
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