Middle aged man seeks strength and hypertrophy

[fitpbryd]

Strength day day.

07/09/16

Trap bar deadlift

5x65kg
3x85kg
3x95kg
1x105kg
5x122.5kg

Floor Press

5x40kg
5x45g
5x50kg
5x55kg

Chins

5xbw
3x2.5kg
2x5kg
5x7.5kg

Good workout today, deadlifts and floor presses didn't feel too heavy.

Chins were too light but I resisted the temptation to do more reps which would just add volume to my heavy day, which isn't the point of heavy day.

[fitpbryd]

Medium day today, more volume for hypertrophy.

09/09/2016

Front Squats

8*bar
8*45kg
8*45kg
8*45kg
8*45kg
8*45kg

OH Barbell Press

8*bar
8*32.5kg
8*32.5kg
6*32.5kg

Too heavy.

Barbell Rows

8*bar
8*40kg
8*40kg
8*40kg
8*40kg
8*40kg

I should have started lighter on the OH press but will leave it the same weight next week and add reps and sets.

[fitpbryd]

Light day today

12/09/16

Front Squats

8xbar
8x40kg
8x40kg

OH Press

8xbar
8x30kg
8x30kg

Barbell Rows

8xbar
8x40kg
8x40kg


14/09/16

Heavy Day

Trap bar deadlift

5x65kg
3x85kg
3x95kg
1x105kg
5x123.5kg

Floor Press

5x40kg
5x47.5g
5x52.5kg
5x57.5kg

Chins

5xbw
3x2.5kg
2x5kg
5x8.75kg

[fitpbryd]

Saturday is volume day.

Very pleased with today's workout.

17/9/16

Front Squat

8*bar
8*5kg
8*47.5kg
8*47.5kg
8*47.5kg
8*47.5kg

OH Press

8*bar
8*32.5kg
8*32.5kg
8*32.5kg
5*32.5kg

Barbell Rows

8*bar
8*42.5kg
8*42.5kg
8*42.5kg
5*42.5kg

[fitpbryd]

Light day today

19/09/16

Front Squats

8xbar
8x40kg
8x40kg

OH Press

8xbar
8x30kg
8x30kg

Barbell Rows

8xbar
8x40kg
8x40kg


21/09/16

Heavy Day

Trap bar deadlift

5x65kg
3x85kg
3x95kg
1x110kg
5x15kg

Floor Press

5x40kg
5x47.5g
5x52.5kg
5x58.5kg

Chins

5xbw
3x2.5kg
2x5kg
1x7.5kg
5x10kg

A great week, gains made in trap bar deadlifts, floor presses and chins.

[fitpbryd]

Saturday is volume day

Tough session today, I added a 5th set on front squats, after which I couldn't manage to repeat last weeks OHP. So I dropped the weight on the last two sets of OH press to keep the volume up.

24/09/2016

Front Squats

8*bar
5*30kg
8*47.5kg
8*47.5kg
8*47.5kg
8*47.5kg
8*47.5kg

OH Barbell Press

8*bar
8*32.5kg
8*32.5kg
7*32.5kg
5*30kg
5*30kg


Barbell Rows

8*bar
8*42.5kg
8*42.5kg
8*42.5kg
8*42.5kg
5*42.5kg

[fitpbryd]

I missed Monday's light recovery day due to family commitments, deciding not try and fit it in, so I just skipped it for this week.

28/09/16

Heavy Day

Trap bar deadlift

5x65kg
3x85kg
2x100kg
1x110kg
6x126kg

Floor Press

5x40kg
5x47.5g
5x52.5kg
8x60kg

Chins

5xbw

3x5kg
2x7.5kg
6x11.25kg

Happy with the trap bar deadlift and very happy with the floor presses and chins too,