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11-25-2019, 07:42 AM
#1121
Week of 11/04
Deadlift - 180kg@8.5, 160x5@8.5, 140 2x5@7.5,7.5
Bench press - 130kg@7.5, 120kgx4@8.5
Rows - 105kg 3x4
Sgdl - 160kg@8.5
Press - 90kg@7.5, 95kg@9.5
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01-03-2020, 08:39 AM
#1122
Some catching up to do, was away from the forums, and had just a few workouts since, as we had our first baby in November. So she's a gainzzz killer obviously, but I like a challenge!
My plan is to shed a few kilos and perhaps prepare for my next competition towards the second half of the year.
Here we go, the workouts I had since my last check-in:
Deadlift - 140kg 2x5@8
Press - 60kgx5@7, 65kgx5@7.5, 70kgx5@8
Squat - 100kgx5@7.5 - rolly-rolly, no center knurl on bar!
Curls - 50kgx5@8.5
Chins - 5+3
Dips - 10
1ct bench - 130kg@10, 100kg 2x5@7.5
Bb rows - 90kg 2x6
Lte - 27.5kgx10, 37.5kgx5, 50kgx5
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Press - 90kg@10, 70kg 5x5@7-7.5
Squat - 140kg@9, 110kg 2x5@7.5
Chins - 20 (5:00)
Bb curls - 40kgx8,4,2
1ct Bench - 120kg@8, 100kg 5x5@7.5,7.5,8,tng:7.5,8
Deadlift - 160kg@7, 170kg@8, 140kg 3x5@7.5,7,7.5
Bb rows - 100kg 2x4
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Press - 90kg@8.5 72.5kg 3x5@7.5,7,7
Squat - 140kg@8.5, 120kgx3@7
Bb curls 50%- 40kgx14,9
1ct Bench - 120kg@7, 130kg@8 tng: 100kg 4x6@7,7,7,7.5
Deadlift - 180kg@8.5, 140kg 3x6@7.5,7,7.5
Bb rows - 100kg 2x5
Lte 50% - 37.5kgx16,10
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Press - 90kg@8 75kg 3x5@7,7.5,7
Sgdl - 120kg 3x6@7
Bb curls 50%- 42.5kgx12,6
Deadlift - 180kg@8, 150kg 3x5@7,7.5,7.5
1ct Bench - 130kg@7.5 tng: 107.5kg 4x5@7,7,7.5,7
Lte 50% - 40kgx16,9
Bb rows - 100kgx5 bouncy bumpers...
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Press - 90kg@8, 80kgx4@9, 75kg 2x4@8,8 60kgx8
Sgdl - 130kg 3x5@7,7,7
Bb curls 50%- 45kgx10,6
1ct Bench - 130kg@9.5 tng: 110kg 4x4@8,7.5,8,8.5
Deadlift - 160kgx3@8.5, 140kgx7@8.5, 120kgx10 nc...
Lte 50% - 42.5kgx13,7
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01-06-2020, 07:41 AM
#1123
Last week's training:
Squat - 140kg@8.5
Press - 90kg@8
Sgdl - 160kg@8
Deadlift - 180kg@7.5, 160kgx6@8, 140kg 3x6@7
1ct Bench - 130kg@8.5, tng: 100kg 4x6@7,7,8,7
313 Squat - 60kgx5, 80kgx5, 100kgx5
This week the plan is to increase frequency and volume. Squats are still painful on the right shoulder, even with thumbs around grip. Ordered some wrist wraps, see if that helps grabbing the bar in a way that puts less strain on my shoulder. Otherwise I'll do front squats as those seem to not bother my shoulder.
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01-14-2020, 02:55 AM
#1124
Week of 01/06
Squat - 140kg@7.5 right shoulder painful, front squats are fine
Press - 90kg@9, 80kg 4x4@8.5,7.5,8,8.5
Front squat - 80kgx4, 90kgx3, 100kgx1@8, 110kg@8.5
Bench - 130kg@9, tng 110kg 3x5@8.5,8,8.5
Pin squats (12) - 100kg 3x5@7,
Deadlift - 180kg@8, 170kgx3@8.5, 150kg 3x5@8,7.5,8
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02-04-2020, 09:58 AM
#1125
Week of 01/13
Squat - 140kg@8, wrist wraps and thumbs around, ok.
Press - 90kg@8.5, 70kg 4x6@7,7,7.5,7.5
Sgdl - 140kgx4@7,7,7,7
Press - 45kgx10, 55kgx10, 50kgx8,2
1ct Bench - 132.5kg@10, tng: 107.5kg 3x5@7.5,8,8.5
Deadlift - 180kg@8, 160kgx4@9
Week of 01/20
Squat - 120kg 3x5 wrist wraps, ok
Press - 90kg@8, 72.5kg 4x5@7
1ct Bench - 130kg@8, tng: 112.5kg 3x4@7.5,7.5,8
Deadlift - 180kg@8.5, 160kgx4@7.5, slight lower right ab pain, so stopped, 140kgx5@7, ok
Week of 01/27
Squat - 125kg 3x5 ww ok
Press - 90kg@8.5, 75kg 4x4@7
Sgdl - 140kg 3x4@7,7,7.5
Pin press - 80kg@7.5, 70kg 4x4@7
Deadlift - 180kg@8, 160kgx5@8, 140kg 3x5@7
Floor press - 100kg 3x5@7
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02-10-2020, 07:33 AM
#1126
Week of 02/03
Squat - 130kg 3x5 ww ok
Press - 95kg@9.5, 80kg 3x4@8
Deadlift - 180kg@8.5, 167.5kgx4@8, 147.5kg 3x4@7,7,7.5
Press - 70kgx8@9, 60kgx9
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02-17-2020, 08:27 AM
#1127
Week of 02/10
Squat - 132.5kg 3x5 ww, easy, slight right wrist pain
Press - 95kg@9, 75kg 3x6@8,8,8.5
Deadlift - 180kg@8, 160kgx6@8, 140kg 3x6@7
Press - 70kgx10@9, 60kgx12
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02-20-2020, 07:39 AM
#1128
Week of 02/17
Squat - 135kg 3x5 ww, easy, ok
Press - 95kg@9.5, 77.5kg 3x5@7
Deadlift - 180kg@8, 170kgx5@8, 150kg 3x5@7,7.5,7
Press - 75kgx7@9 ww, belt, 60kgx10@9, no belt,ww
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03-03-2020, 03:53 AM
#1129
Week of 02/24
Press - 95kg@9.5, 82.5kg 3x4@8,7.5,7.5
Bb rows - 100kg 3x4
Squat - 137.5kg 3x5 ww, bit hard by the end
Pin press (4) - 80kg 3x3 medium
Curls - 40kgx12,6
Speed press - 70kg 6x3
Pin squat (12) - 100kg 3x3 easy-peasy
Chins - 30
Deadlift - 180kgx4@9, 160kg 3x4@7.5
Cgbp 100kgx6@8, 60kgx15
Ote 50%- 60lbsx14,7
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03-09-2020, 07:12 AM
#1130
Week of 03/02
Squat - 140kg 3x5 ww, bit tough
Upper back rows - 115lbsx15,8
Press - 95kg@9, 87.5kg 4x2@7.5
Sgdl - 160kg 3x2@8.5
Curls - 40kgx14,7
Deadlift - 190kgx2@9, 170kg 3x2@7.5 - started to slip on 2nd 190 with hook grip
Pin press (4) - 80kg 3x2@7.5
Ote 50%- 60lbsx18,10,5
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