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Trained again today. Wont be able to train the next two days, so made it happen.
Day 9.
Squats:
20x8
55x5
75x5
95x3
108x5
108x5
108x5
Incline bench: low angle.
20x8
45x5
60x5
73x5
73x5
73x5
73x5
Deadlift:
20x10
60x5
100x5
120x3
140x5
Ezy curl:
20x10
29x8
29x8
29x8
29x8
Back and abs begging for a rest day haha. Squats felt the strongest they have in the past 3 sessions....deadlift was silky smooth also. Still sticking with the normal double overhand grip, also no use of chalk as yet. 114kg for next sqaut, 147.5kg for next deadlift, 42kg for the press. All things going well ill be sticking with the 6kg jumps on squats. Starting to make me work now though, felt like today i had 125kg x 5 in me, so getting up there.
Still a long way from 162.5x5.
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Day 10.
Squats:
20x8
55x5
80x5
100x3
110x1
114x5
114x5
114x5
Press:
20x8
35x5
42x5
42x5
42x5
42x5
Deadlift:
20x10
60x5
100x5
125x3
142.5x5
Ezy curl:
20x10
30x4
36x5
36x5
36x5
36x5
Good day.
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Squats:
20x8
60x5
80x5
100x3
110x2
120x5
120x5
120x5
Incline bench:
20x8
45x5
60x5
70x5
80x5
80x5
80x5
80x5
Deadlift:
20x5
60x5
100x5
130x2
155x5
155x1 (technical practice).
Ezy curls:
20x10
30x8
30x8
30x8
30x8
Great session. Felt stronger again today.
We noticed a flaw in my deadlift tech, not getting enough lat in. Hence the single after. Something to work on next time.
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Squat:
20x8
60x5
80x5
100x3
115x2
126x5
126x5
126x5
Press:
20x8
35x5
46x5
46x5
46x5
46x5
Deadlift:
20x8
60x5
100x5
130x3
150x1
162.5x5 (got the first 2 reps with double overhand grip).
Ezy curl:
20x10
30x5
37x5
37x5
37x5
37x5
Excellent session. Really good. Surprising after training yesterday. Had to cram it in as time contraints heading my way later this week. So ill take a rest day tomorrow, and train thursday. Then take friday and saturday off the weights and push for a session sunday arvo/night.
From there its tuesday/thursday/sunday i think for a bit. Starting to get harder to get up for the deadlifts. Although they still arent heavy, squats are starting to kick me a bit.
Good.
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Squats:
20x8
60x5
80x5
100x3
120x2
132x5
132x5
132x5
Low Incline bench:
20x8
45x5
60x5
75x5
85x5
85x5
85x5
85x5
Deadlift:
20x6
60x5
100x5
130x4
150x2
170x5
Ezy curls:
20x10
31x8
31x8
31x8
31x8
Good. Hard, but good.
Sent from my SM-G950F using Tapatalk
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Great weekend past. Mates bachelor party on Saturday, avoided too much booze easy enough...but could not avoid the leg work involved in a good honest day of paintball in the bush above Wollongong.
Glutes and calves were annihilated! Haha.
Many laughs, many bruises! Great day.
As a result i didnt train yesterday....
But i did today!
Squats:
I was still feeling the legs, meaning i had no idea where this session was going initially.
20x8
60x5
80x5
100x3
120x2
130x1
135x5@9
135x5@9
135x5@8
Press:
20x10
40x5
50x5
50x5
50x5
50x7@8 rpe.
Deadlift:
20x5
60x5
100x5
140x2
160x2
175x5
Ezy curls:
20x10
32x5
38x5
38x5
38x5
38x5
Squats felt terrible...then they felt really good for sets 2 and 3. 3rd set was best set. Rpe 8 might be conservative. Warmup was a struggle...but it ironed out and came good in the end. 3kg progression. I'll continue up next session. 138kg.
Pressing felt solid, and light. Added a couple reps on the end to feel it out. Maybe rpe 7. Ill continue to add 4kg. Probably started too low, or with too small a progression, but better than starting too heavy. All time PR for 5 reps is somewhere between 63 and 68kg from memory. Next session is low incline bench with 90kg. These are still going ok, so ill keep the movement in for now. The goal is north of 100kg x 5's accross.
Deadlifts felt good. Mostly. Got the lat thing feeling better and more consistent, need to work on hips a little more next time out. Starting to feel hard after squatting now. few more sessions...i wanted to pull 200x5 this phase, for now that it is still the goal. Would need a further 5 sessions to make it, see how it pans out! With squats seemingly going well, i am very hesitant to change any damn thing. 180kg next session.
Ezy curls....just keep feeling the same. Ha. Really rather be doing chinups, but it still kills my right side tricep when i initiate a pull. Very annoying, as i was looking forward to getting into the weighted chins.
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Squats:
20x8
60x5
80x5
100x4
120x2
130x1
138x5@9.5
138x2 (failed 3rd LOL. Unexpected)
138x2 rpe 9.5!
Highly unusual fatigue after set 1, although it was fucken hard....so not completely unreasonable. Failure is good, something to best next time.
Bench:
20x8
45x5
60x5
80x5
87.5x5
87.5x5
87.5x5
87.5x5
Switched back to flat bench finally today.
So weird ha. I feel like the incline has straightened out a flaw where i was benching straight up and down, and not pushing back...seems to be happening automatically.
Deadlifts (so hard today!).
20x8
60x5
100x5
140x3
160x3 (pb with double overhand haha).
180x5
Ezy curls:
20x10
30x4
32x8
32x8
32x8
32x8
Meh. Slept shit two nights in a row. Yawned through whole session. No alarm tomorrow morning...
Of course id have a bad day after such a good one the other day haha.
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Squats:
20x8
60x5
80x5
100x4
120x3
130x2
138x5
138x5
138x5
Got the cunts.
Press:
20x8
40x5
50x1
54x5
54x5
54x5
54x5
Deadlift:
20x5
60x5
100x5
140x3
161x3 pb again for double overhand. Was actually alot easier than 160x3 last session.
185x5. A little easier than 180x5 last session...similar if not lower rpe.
Ezy Curls:
20x10
32x5
39x5
39x5
39x5
39x10....it was feeling light. Rpe 9. Its close to an all time PB if it isnt one.
Squats were better today. Not really easier...it was an important session psychologically after failing terribly with the same weight last session. I dont give in so easily. I didnt squat 200kg using the highbar position by being a pussy haha.
Press was good. Going well. Might slow the progression next session from 4kg to 2.5kg.
Deads were great. Felt really good tonight. Still getting used to getting the lats properly involved with mixed grip on the top set. They really come in about rep 3, or even 4. HAha. Set always finishes strong...ill add another 5kg.
Curls. Lol. Getting stronger every week. Elbows feel really good, so i think its been good idea. Probably could have been more agressive for longer with the increases. Ill keep it the same, 1kg. Doesnt even matter a tiny bit. I still really miss chinups. and i still cant do them without like 8/10 pain.
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Making a change to squats next session with the inclusing of a lighter day. About 90% of day 1 weight, so will be about 124kg. Same reps. See if it helps progression on day 3 and into next week.
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Forced extra rest yesterday thanks to work.
So decided to progress the weight again. Glad i did. Good.
Squats:
20x8
60x5
80x5
100x4
120x3
132.5x2
141x5
141x5
141x5
Bench:
20x14
50x5
70x5
80x5
90x5
95x5
97.5x5
97.5x5
Deadlift:
20x5
60x5
100x5
140x4
165x2
180x1
190x5
Ezy curls:
20x10
30x5
33x8
33x8
33x8
33x8
Nice to be over 300lbs for reps.
310lbs in the old money. That's two sessions in a row over 300...and back past the 3 plate milestone.
Texas method starts next week. My coaching buddy thinks this is a good road to take at this time. Will be somewhat nice not squatting high intensity 3 sets accross for a while. Haha.
Went up in weight on bench each set to feel put where i actually am and get a more accurate starting point for TM. Those two tops were @8rpe. Ill start at 95kg for the 1x5. Which im making 2x5.
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