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09-12-2018, 03:57 AM
#101
WED Sept 12th BW 86.6kg
SQUAT
97.5kg 1x5
90kg 2x5
OHP
37.5kg 4x5
DEADLIFT
105kg 1x5
WEIGHTED DIPS
2.5kg 5,5,5
HILL SPRINTS
30m x10
A bit sloppy on the heavy squat set but got them done. Will do a set of 5 at 100kg next week then move to triples from there. Deadlift was relatively easy.
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09-14-2018, 04:00 AM
#102
FRI Sept 14th BW 86.6kg
BENCH
72.5kg 3x3
60kg 1x8
CHIN UPS
7,7,4
Set a PB in Bench today so I'm very pleased. Will give 75kg a whirl next week.
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09-15-2018, 04:13 AM
#103
SAT Sept 15th BW 87.4kg
SQUAT
87.5kg 5x5
+ walkout 110kg
OHP
42.5kg 1x3
37.5kg 3x5
RDL
75kg 3x8
I woke up with cramps in the inner thigh area of both legs this morning which was a bit odd. Managed the squats OK and did a walkout of 110kg. Felt heavy... like, how am I ever gonna get to 110kg squats kinda heavy. Anyway, I plan on incorporating these walkouts into ID as well as I try and break through this 100kg barrier.
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09-17-2018, 03:37 AM
#104
MON Sept 17th BW 86.6kg
SQUAT
75kg 2x5 paused/no belt
BENCH
62.5kg 5x5
WEIGHTED CHINS
+2.5kg 5,5,5
Good workout, lots of fun.
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09-19-2018, 04:21 AM
#105
WED Sept 19th BW 86.4kg
SQUAT
100kg 1x5
+ walkout 110kg
OHP
40kg 4x5
DEADLIFT
107.5kg 1x5
Was a bit tired from less sleep than usual the last couple of nights but everything was smooth. Nailed the squats without any trouble and the walkout felt much easier than Saturday's. Used a belt to deadlift for the first time. It felt solid.
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09-21-2018, 03:56 AM
#106
FRI Sept 21st BW 86.4kg
BENCH PRESS
75kg 1x3
70kg 2x3
DIPS
8,8,8
Another PB in bench tonight. Should be able to go a bit heavier but the third rep was a bit of a grind here. Bodyweight dips tonight.
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09-22-2018, 03:09 AM
#107
SAT Sept 22nd BW 86.8kg
SQUAT
90kg 5x5
OHP
50kg 1x1 (PB)
45kg 1x3
35kg 3x6
DEADLIFT
90kg 2x5
Squats were fine. Heavy single OHP was steady but smooth and never in danger of missing. Would have struggled to get one more rep but could probably go a little heavier next time. Cutting assistance back so no curls recently.
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09-24-2018, 03:05 AM
#108
MON Sept 24th BW 88.0kg
SQUAT
75kg 2x5 paused/no belt
BENCH PRESS
65kg 5x5
WEIGHTED CHINS
+3.75kg 4,4,4,4
I was still a little tender from Saturday's squats. Bench was surprisingly easy.
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09-26-2018, 04:36 AM
#109
WED Sept 26th BW 86.6kg
SQUAT
102.5kg 1x5 (NEW 5RM)
112.5kg walkout
OHP
37.5kg 4x6
DEADLIFT
110kg 1x5 (NEW 5RM)
Squats were relatively easy. I was thinking of switching to 3RM soon but will probably give 105kg for a 5RM a shot next week. Deadlift with a belt again felt pretty good. I can keep this weekly progression going a little further. The walkouts are helping feel comfortable with heavy weight on my shoulders. Highly recommended to anyone that gets nervous at new heavy weights like I tend to.
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09-29-2018, 03:36 AM
#110
SAT Sept 29th BW 86.8kg
SQUAT
92.5kg 5x5
OHP
37.5kg 3x5
BENCH
77.5kg 1x3 (NEW 3RM)
DEADLIFT
92.5kg 2x5
Couldn't bench yesterday so threw it in today after the press and made it. A pretty tough workout so no dips.
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