Kitchen sink time
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| shaun_kelly1993 |  | 7-12-2018 | 08-12-2018 @ 07:02 |
 I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Paused pin squats : 190/210/230 x 5 3 x 210 x 5 Pin press from 1 inch above chest 110/130/150 x 5 3 x 130 x 5 Ohp 65/80/90 x 5 3 x 80 x 5 Klokov press 40/50/60/40/40/40 x 5 Upright row 40/60/70/60/60/60 x 6 Lat raise 3 x 10 x 20’s | ||
| shaun_kelly1993 |  | 08-12-2018 - Dl & Bp variations | 10-12-2018 @ 08:44 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Pause deadlifts: 3 x 140/180/200 3 x 3 x 160 - v.sore so took it easy and concentrated on good positioning and pause. SLDL: 10 x 60/100/120/140/100/100/100 Bench press (spoto 5 x 120/135/150/135/135/135 Pendlay row: 5 x 60/80/100/120/100/100/100 | ||
| shaun_kelly1993 | | 10-12-2018 | 11-12-2018 @ 08:10 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Squats: 120 x 5 160 x 5 200 x 3 220 x 1 240 x 5 3 x 220 x 5 Bench: 60 x 10 100 x 5 120 x 3 140 x 1 160 x 5 3 x 140 x 5 Woolam rows: 6 x 6 x 140 Reverse fly's: 3 x 12 | ||
| shaun_kelly1993 | | WC 10-12-2018 | 13-12-2018 @ 11:24 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | This week i have managed to hit my targets of: Squat: 240 x 5reps (Monday) Bench: 160 x 5 (Monday) Deadlift: 260 x 5 (Wednesday) Did this using a linear progression method where as you can tell i was simply adding weight every week and hitting a heavy set of 5 at RPE 8-9 followed by 3 x 5 back off's at approx 20kg lighter than the top set and that was as structured as i have been. Just wanted to get back to this level before moving onto something more structured and focused so i have decided to invest in a coach starting Monday which means the rest of this week will just be light in prep for the new prog. Excited to get going! | ||
| shaun_kelly1993 | | 18-12-2018 | 19-12-2018 @ 09:05 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Squat: 120kg x 5r 160kg x 5r 200kg x 1r 230kg x 3r @RPE 7.5 200kg x 8r @RPE 8 180kg x 8r Bench: 60kg x 5 100kg x 5 120kg x 5 140kg x 2 160kg x 1 @ RPE 8 160kg x 3r @ RPE 9 140kg x 8r @ RPE 9 120kg x 8r Front Squat: (excuse the poverty weight - first time doing them!) 60kg x 10r 100kg x 12r @ RPE 8, 2 x 80kg x 12r Super set: Dumbbell Face Pulls 2 x 10 Skull crusher's - 2 x 10 Bicep curls - 2 x 10 | ||
| shaun_kelly1993 | | 19-20-2018 | 20-12-2018 @ 08:50 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Incline bench: 5r x 60/80/100/120/100/100 Bent over row: 5r x 60/80/100/120 10r x 140 Superset: 2 x 20 on: Rev fly Bicep curls (dbells) Skull crusher's | ||
| shaun_kelly1993 | | 20-12-2018 | 21-12-2018 @ 09:16 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Deadlifts: 120 x 5 160 x 5 200 x 5 220 x 1 240 x 1 260 x 3 x RPE 8 220 x 8 x RPE 8 200 x 8 x RPE 8 Bench press: 60 x 10 100 x 5 120 x 3 140 x 1 160 x 1 x RPE 8 160 x 3 x RPE 9 140 x 8 x RPE 9 120 x 8 x RPE 8 RDL: 60 x 10 100 x 10 120 x 10 140 x 3 180 x 8 160 x 8 140 x 8 Superset 2 x 20r : Rev fly Bicep curls Skull crusher's | ||