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Phill will never do bench or sets of 6 again (cos they're gay)
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The_Lechamotive19/05/14 @ 23:18
Bench
5 x 65
5 x 75
5 x 85
3 x 95
3 x 105
3 x 105
3 x 105
5 x 95
Felt grand
supported row
5 x 5 @ 100kg
Incline dumbbells
3 x 10 @ 27.5kg
seated lateral raise
3 x 10 @ 10kg
5 x 65
5 x 75
5 x 85
3 x 95
3 x 105
3 x 105
3 x 105
5 x 95
Felt grand
supported row
5 x 5 @ 100kg
Incline dumbbells
3 x 10 @ 27.5kg
seated lateral raise
3 x 10 @ 10kg
The_Lechamotive23/05/14 @ 11:15
Was away with work down south and found a random gym
Front Squat
5 x 65
5 x 75
5 x 85
5 x 100
5 x 100
5 x 100
3 x 115
Romainians
10 x 60
8 x 100
5 x 140
8 x 100
10 x 60
some calf raises
Front Squat
5 x 65
5 x 75
5 x 85
5 x 100
5 x 100
5 x 100
3 x 115
Romainians
10 x 60
8 x 100
5 x 140
8 x 100
10 x 60
some calf raises
The_Lechamotive27/05/14 @ 19:11
Pin press
5 x 65
5 x 75
5 x 85
3 x 100
3 x 107.5
3 x 107.5
3 x 110
6 x 100 (went for 7th but failed)
Felt easy on the working sets of 107.5
chin up 5 x 5 bw
Dips 3 x 10 bw+10kg
upward row and OH press superset 3 x 12 @ 30kg
5 x 65
5 x 75
5 x 85
3 x 100
3 x 107.5
3 x 107.5
3 x 110
6 x 100 (went for 7th but failed)
Felt easy on the working sets of 107.5
chin up 5 x 5 bw
Dips 3 x 10 bw+10kg
upward row and OH press superset 3 x 12 @ 30kg
The_Lechamotive27/05/14 @ 19:14
Post Edited: 27.05.2014 @ 19:15 PM by The_Lechamotive
Box squat 10 sets of doubles @ 90kg
Speed good with wider stance
Romanians
10 x 60kg
10 x 80
10 x 100
10 x 100
Power clean
4 x 5 @ 60kg
Plyo drop jumps, skipping and abs
The_Lechamotive27/05/14 @ 21:14
Bench
5 x 65
5 x 75
5 x 85
3 x 95
3 x 105
3 x 107.5
3 x 110 - Last rep was the mother of all grinders
5 x 97.5
I think working sets should be 107.5kg for the 3x3 next time
Pull ups 5x5 bw
Incline Dumbbell 3x10 27.5kg (did 12 reps on last set)
lateral raise 3x12 @ 10kg with diamond pushup superset
5 x 65
5 x 75
5 x 85
3 x 95
3 x 105
3 x 107.5
3 x 110 - Last rep was the mother of all grinders
5 x 97.5
I think working sets should be 107.5kg for the 3x3 next time
Pull ups 5x5 bw
Incline Dumbbell 3x10 27.5kg (did 12 reps on last set)
lateral raise 3x12 @ 10kg with diamond pushup superset
The_Lechamotive30/05/14 @ 14:55
The_Lechamotive02/06/14 @ 21:46
speed bench
8 x 3 @ 75kg
supported row 5 x 5 @ 100kg
incline dumbbell 3 x 10 @ 27.5
abs and tricep work
8 x 3 @ 75kg
supported row 5 x 5 @ 100kg
incline dumbbell 3 x 10 @ 27.5
abs and tricep work
The_Lechamotive02/06/14 @ 21:49
Squat
5 x 60
5 x 80
5 x 100
3 x 120
3 x 135
3 x 140
3 x 140
8 x 100
focus on depth, spreading knees wider to hit rock bottom.
hang clean 5 x 5 @ 70kg
plyometrics and skipping to finish
5 x 60
5 x 80
5 x 100
3 x 120
3 x 135
3 x 140
3 x 140
8 x 100
focus on depth, spreading knees wider to hit rock bottom.
hang clean 5 x 5 @ 70kg
plyometrics and skipping to finish
The_Lechamotive02/06/14 @ 21:58
Bench
5 x 67.5
5 x 77.5
5 x 87.5
3 x 97.5
3 x 107.5
3 x 107.5
3 x 110
6 x 97.5
Felt easy, all working sets up to 110kg next wk with with warm ups rounded up I think.
Chin up 5 x 5
Dips 3 x 10 bw+10kg (did 11 on last set)
Seated lateral raises 4 x 8 @ 12kg
5 x 67.5
5 x 77.5
5 x 87.5
3 x 97.5
3 x 107.5
3 x 107.5
3 x 110
6 x 97.5
Felt easy, all working sets up to 110kg next wk with with warm ups rounded up I think.
Chin up 5 x 5
Dips 3 x 10 bw+10kg (did 11 on last set)
Seated lateral raises 4 x 8 @ 12kg
The_Lechamotive03/06/14 @ 22:20
Front Squat
5 x 65
5 x 80
5 x 95
3 x 105
3 x 115
3 x 125
1 x 140 (pb)
Put my knee sleeves and weightlifting shoes on for the first time in a while and thought, f**k it lets try a single.
Romanians 5 x 5 @ 100kg
Calves, medball jumps and plyo
5 x 65
5 x 80
5 x 95
3 x 105
3 x 115
3 x 125
1 x 140 (pb)
Put my knee sleeves and weightlifting shoes on for the first time in a while and thought, f**k it lets try a single.
Romanians 5 x 5 @ 100kg
Calves, medball jumps and plyo
The_Lechamotive07/06/14 @ 18:31
Speed Bench
8 x 3 @ 80kg
chin up 5 x 5
Incline dumbbell 3 x 10 @ 28kg
upward row w/ dumbbell 3 x 12 @ 15kg
seated OH press 3 x 10 pin6
abs
8 x 3 @ 80kg
chin up 5 x 5
Incline dumbbell 3 x 10 @ 28kg
upward row w/ dumbbell 3 x 12 @ 15kg
seated OH press 3 x 10 pin6
abs
The_Lechamotive07/06/14 @ 19:08
Box Squat
Parallel box
5 x 70
5 x 80
5 x 90
5 x 100
5 x 120
5 x 140
5 x 140
Was going to use 150 for final set but lower spine felt compressed and was twinging a little, need to touch the box more gently even in the warm ups.
stiff leg dead lift
10 x 60
5 x 80
5 x 100
5 x 110
5 x 120
10 x 120
calves and abs
Parallel box
5 x 70
5 x 80
5 x 90
5 x 100
5 x 120
5 x 140
5 x 140
Was going to use 150 for final set but lower spine felt compressed and was twinging a little, need to touch the box more gently even in the warm ups.
stiff leg dead lift
10 x 60
5 x 80
5 x 100
5 x 110
5 x 120
10 x 120
calves and abs
The_Lechamotive09/06/14 @ 23:37
Bench
5 x 60
5 x 70
5 x 80
5 x 90
3 x 100
3 x 110
3 x 110
3 x 115
6 x 100
115kg for a paused triple was hard, not sure if the spotter touched the bar on the last rep so wont count it as a pb right now.
chin up 5 x 5
dips 3x10 bw + 10kg
lateral raise 4x12 @ 10kg
5 x 60
5 x 70
5 x 80
5 x 90
3 x 100
3 x 110
3 x 110
3 x 115
6 x 100
115kg for a paused triple was hard, not sure if the spotter touched the bar on the last rep so wont count it as a pb right now.
chin up 5 x 5
dips 3x10 bw + 10kg
lateral raise 4x12 @ 10kg
The_Lechamotive14/06/14 @ 12:58
Post Edited: 14.06.2014 @ 13:02 PM by The_Lechamotive
Back felt sore so did 4 x 20 lunges with 12kg kettles4 x 10 hamstring curls on pin6
skipping, jumping weighted situps pin3
The_Lechamotive14/06/14 @ 13:01
Speed bench
8 x 3 @ 75kg
Supported rows 5 x 5 @ 100kg
Incline dumbbells 4 x 10 @ 28kg
Upward rows 18kg dumbbells 4 x 10
8 x 3 @ 75kg
Supported rows 5 x 5 @ 100kg
Incline dumbbells 4 x 10 @ 28kg
Upward rows 18kg dumbbells 4 x 10
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