Son of Steven gets Swole

Warmup : horizontal band pull-aparts, vertical band pull-aparts, band shoulders dislocates, plyometric pushups x 2 sets each

Floor press
60kg x 6
80kg x 6
100kg x 4
110kg x 3
120kg 3 sets of 3 PB

Didn't feel very strong on these today, superset every set with wide grip pullups, did

BW x 10, x 10, x 10, x 8, x 9
Swap to neutral wide grip
BW x 11, x 10

Incline bench (low incline)
60kg x 10
80kg x 8
100kg 3 sets of 6
75kg x 13 - last 5 reps paused

Incline DB flyes
15kg's x 12
20kg's x 10
23kg's x 10

Dips
BW x 17, x 14, x 13, x 12, x 14
Want to build up to 5x20, could probably do it now fresh but not at the end of a session

Axle pendlay rows (no straps)
60kg x 6
90kg 5x5 - very easy
On last set did a doh hold with 90kg for 35 seconds away from the legs

DB rows
40kg x 30 each arm

Incline dumbbell pullover
20kg 4 sets of 12

Bent over DB flyes
10kg's 5 sets of 15

Lots of volume over the last couple of days, feeling it now so definitely having a rest tomorrow

Slept most of the day so counted it as a rest day

Warmup - DB swings 10kg 5x10, RDL 20kg, 40kg, 50kg all for 8 reps each

Deadlift (no belt)
60kg x 4
90kg x 3
110kg x 3
Add straps
130kg x 3
150kg x 2
170kg x 2
185kg x 3 PB - very easy
195kg x 2 PB - very easy again

Did lots of mobility work / blood flow stuff on lower back earlier today, it's feeling a lot better.

Strict press (completely raw)
Bar x 15
40kg x 12
55kg 4 sets of 10

Push press (completely raw)
65kg x 12, x 14

Seated shoulder press
Bar x 15
30kg x 15
40kg x 15
50kg x 12
55kg x 12

Dumbbell bulldozer raise
10kg's 2 sets of 20

Dumbbell strict press
10kg's x 20, x 20, x 16
^ light weight but low rest periods, could barely lift my arms by the end of it

Sprints
10 sets of 30-40m sprints
Really enjoyed these, think they'll be good for explosiveness as well as conditioning

Warmup: ack extensions, band pull aparts, bicep curls

Close grip bench
Bar x 15
60kg x 12
80kg x 8
90kg x 5
100kg x 5
110kg x 5
120kg x 3 PB? Not sure, might have tripled this before
130kg x 1
135kg x fail, very nearly there

JM press
30kg x 12
40kg x 12
50kg x 12
60kg x 10

Pressups
BW + 20kg x 12
BW + 30kg x 10
BW + 40kg x 8

Farmers walk
47.5kg x 40m (drop turn @ 20m)
67.5kg x 20m
87.5kg x 20m
107.5kg x 20m
Add belt
127.5kg x about 10m, dropped after 5m but managed another pick, was a PB

BB curls
20kg x 15
30kg x 12
40kg x 8
50kg x 6
60kg x 4, 50kg x 5, 40kg x 5, 30kg x 6, 20kg x 12 drop set

Hammer curls
10kg's x 20
15kg's x 15
20kg's x 12

Rolling thunder DL
20kg x 3 each arm
40kg x 3 each arm
55kg x 7 second hold with left - felt very weak, arms were dead
55kg x 20 second hold with right

Farmers walk yesterday f**ked me up a bit so went light on legs

Warmup: kettlebell swings, decline sit-ups, rowing machine

Romanian DL
50kg x 8
70kg x 6
90kg 5 sets of 6
Did these with a pause at the bottom, liked how it felt

Weighted box jump (everything to a 20" box)
20kg x 5
30kg x 5
40kg 4 sets of 5
50kg x 2
60kg x 2

Stepups
35kg 4 sets of 3

Hamstring curls single leg negatives
80lbs x 5 each leg
100lbs 4 sets of 5

Front squat
Bar x 15
50kg x 12
80kg x 10
100kg x 8
120kg x 5
132.5kg x 3 PB

Seated calf raise
40kg 5 sets of 15

No belt, straps or sleeves today, really happy with front squats especially after everything else. Think 160 is on the cards soon

Low incline bench (elbow sleeves & wrist wraps)
Bar 2 sets of 20
50kg x 12
70kg x 8
85kg x 8
100kg x 6
110kg 4 sets of 5 PB
122.5kg x 1 PB - very easy

Dips
BW 2 sets of 15
+ 20kg 2 sets of 12
+35kg x 8

Dumbbell flyes (feet up)
20kg's 4 sets of 12
20kg's x 15

Bent over rows
Bar x 20
60kg x 15
Add straps & soft belt
80kg x 12
100kg x 12
120kg x 10
140kg x 8 PB

Wide grip pullups
BW x 13, x 9, x 9

Inside grip pullups
BW x 10, x 9, x 9

Light on arms today, superset biceps & triceps

EZ bar curls
10kg x 20
20kg x 15
30kg x 12
35kg x 10
40kg x 10
45kg x 10

EZ bar Incline skullcrushers
10kg x 20
20kg x 20
30kg x 20
35kg x 20
40kg x 16
45kg x 12

Seated arm over arm sled pull
20kg x 20m
30kg x 20m
40kg x 20m
45kg x 20m
Second time doing this, only went up to 25kg last time so big increase. Still pretty easy

Spider curls (close grip)
10kg x 15
15kg 2 sets of 12
20kg x 12

Overhead EZ bar extensions
35kg 4 sets of 20

Wall EZ bar curls
12.5kg x 20
15kg x 15
20kg x 11, x 12

Close grip bench press
52.5kg 3 sets of 20

V-bar pushdowns
110lbs 5 sets of 20

Rope hammer curls
50lbs x 20, x 17, x 17, x 16, x 15

Pump of the gods

Warmup:
plyometric steps 3 sets of 12 superset with squat jumps 3 sets of 5
Back extensions BW 3 sets of 12 superset with RDLs 3 sets of 8 with 20kg, 50kg & 50kg

Completely raw on everything today, no belt, sleeves, wraps etc

Squat
60kg x 6
100kg x 5
140kg x 3
160kg x 4 PB
180kg x 2 PB
140kg x 8 PB - did these reps constant tension style
Little ashamed of how much weaker I am on squats without a belt. Only second time training them beltless, just took little increases over last week for some cheap PBs

Box squat
100kg x 6
145kg 4 sets of 5 - 5kg on last week and felt easier as well, very speedy

Strict press
Bar x 10
40kg x 8
50kg x 5
57.5kg 5 sets of 10
^ might seem an easy weight but was very hard by last couple of sets. Think if I can get up to 70kg for strict sets of 10 my overhead should be stupid strong

Seated shoulder press
Bar x 20
40kg x 15
50kg x 15
60kg 2 sets of 11

Bulldozer raises superset with bent over flyes
10kg's 2 sets of 20 each exercise

I thought that is a strong beltless squat. Id crumble under 180 without a belt lol

Deffo felt like I was crumbling in the hole today mate! Don't think it's right that I can rep 180x8 with a belt then only hit it for 2 without, gonna keep it off for now try and build up my core strength

Warmup: push-ups, plyo push-ups & band dislocates

Bench press
Bar x 25, x 15
60kg x 10
80kg x 8
100kg x 5
110kg x 5
Add elbow sleeves & wrist wraps
110kg x 5
120kg x 3
130kg 2 sets of 2 PB

Incline bench (low incline)
60kg x 12
80kg x 10
95kg x 8 PB
102.5kg 2 sets of 6 PB

Incline DB flyes
15kg's 2 sets of 20
20kg's 2 sets of 15

Dips
BW x 10
+20kg x 10
+40kg x 6, x 6, x 5
BW x 23 - dissappointed to miss the 6th rep on last set so threw in a rep out set with just bodyweight

Skullcrushers (to forehead)
40kg 5 sets of 10

Overhead DB extension
35kg 4 sets of 10

New Years resolution is to do more cardio, so probably gunna do some running after work tonight

1 mile run in 10:20 - suppose it's a start, hopefully sub 10 minutes next time

500m row in 1:51

Cardio sucks

Gonna be doing an extra 5 hour shift so probably won't have time to train tomorrow, decided to hit back tonight instead. Had a nap so fairly fresh

Some dumbbell swings to warm up glutes & lower back, no belt on anything again

Axle double overhand deadlift
60kg x 6, x 5
80kg x 4
100kg x 3
110kg x 2
Add chalk
120kg x 2
130kg x 2 - PB? Thought it was 120 when I did it haha
135kg x 1 PB, not easy but more there

Axle pendlay rows
92.5kg 4 sets of 5
92.5kg x 10 PB

15" deadlift
60kg x 10
Add straps, did enough grip work already
100kg x 10
130kg x 10
160kg x 10
180kg x 10 PB
Easy, lower back is feeling good. A lot more solid since doing all the beltless stuff

Wide grip pullups
+5kg x 10, x 9, x 7
BW x 9
BW x 11 - neutral grip
BW x 8 - close underhand grip

DB rows
42.5kg x 22 each arm - tired by this point, wanted 30

DB pullovers
20kg 4 sets of 15

Great D.O.H axle!!!