Operation 700 - Get better at deadlift or cripple myself trying

Monday

Pause Squat

70
120
160 x 5
160 x 5
190 x 4
220 x 2 (meant to be 4x4 but way too heavy for today)
190 x 4
190 x 4
190 x 4
190 x 4

Close Grip Bench Press

70
120 x 8
120 x 8
140 x 6
160 x 4 (again meant to be 4x4 but chest is heavily fatigued)
140 x 6 (nearly failed lift 5 and 6 lol!)

Squat

70
120
170
210 x 3
210 x 3
210 x 3

WG Pull up

bw x 6
bw x 6
bw x 6
bw x 6

Wednesday 20-4-2016



Bench Press

bar
70
120 x 8
120 x 8
140 x 6
140 x 6
160 x 4
160 x 4

Pause Deadlift

70
120
160 x 5
190 x 4
220 x 3
220 x 3
220 x 3

Pulldown x 10 x 4

Fri 22 April 2016

Bw 112.7 (down 7 kg in last 14 days whoops! Lesson weigh yourself on the reg especially when on the dreamer bulk)

Deficit deadlift

70
120
160 x 5
180 x 4
180 x 4
180 x 4
180 x 4

Pause bench

100 x 5
125 x 4
140 x 3
170 x 2
170 x 2
170 x 2

Deadlift (planned workout 280 x 3 x3)

210
260
280 x 2 (failed on 3rd rep just too fatigued. Still equal PB but programming brain fart on my point)
210 x 3
210 x 3
210 x 3
210 x 3

Pull up x 7 x 3

Tues 26 April 2016

Pause squat

Bar
70
120
160
180 x 3
200 x 3
230 x 2
230 x 2
230 x 2

Close grip bench

120 x 6
150 x 6
170 x 4
170 x 4

Deadlift

160 x 3
160 x 3
200 x 3
200 x 3
240 x 3

Squat

70
120
160
200 x 3 (fell forward horribly on the first one ended up doing a 3 second pause squat and good morning to recover!)
200 x 3
200 x 3
220 x 2
220 x 2

Bench Press

70
110
130 x 8
130 x 8
130 x 8

Deficit Deadlift

70
120
160
180 x 3
180 x 3
180 x 3
180 x 3
180 x 3

Pulldown x 10 x 3
Row x 10 x 3

Friday 29-4-2016



Squat w Chains

70
80 + 60
130 + 60 x 3
170 + 60 x 3
170 + 60 x 3
170 + 60 x 3
170 + 60 x 3

Bench Press

70
120 x 3
120 x 3
160 x 3
160 x 3
180 x 3
180 x 3

Deadlift

70
120
170
190 x 3
190 x 3
220 x 3
220 x 3
220 x 3
220 x 3

Nice squats! Solid!!

Cheers Rodger

3-May-2016

Squat

70
120
140 x 8
140 x 8
170 x 6
170 x 6
200 x 4
200 x 4

Bench Press

70
110 x 8
110 x 8
130 x 6
130 x 6
150 x 4
150 x 4

Deadlift

120
160
180 x 4
180 x 4
210 x 3
210 x 3
240 x 2
240 x 2

Squat against bands (not sure how much band tension fair bit maybe 60-70 at the top)

bar
70
120
140 x 5
140 x 5
170 x 3
170 x 3
170 x 3

Bench Press

bar
70
110
130 x 4
130 x 4
150 x 3
150 x 3
170 x 2
170 x 2

Deadlift against doubled mini bands

70
110
150 x 3
150 x 3
150 x 3
180 x 3
180 x 3

you feeling less beaten up now mate?

Feeling a bit better after yesterdays session knee was kicking off a bit last couple of weeks but it seems to be winding it's neck in now.