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adreed94 | Bench Press 11RM | 22-08-2014 @ 17:22 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Post Edited: 22.08.2014 @ 23:42 PM by adreed94 Bench Press - 3+82.5kg x 3 95kg x 3 105kg x 11 = PB Paused and wider grip 82.5kg x 11 82.5kg x 11 82.5kg x 11 Spoto Press, using my normal bench grip 67.5kg x 10 67.5kg x 10 Dips BW+15kg x 10 BW+15kg x 10 BW x 10 BW x 10 Tricep Pushdowns 5x10, differing weights Face Pulls Couple Sets Seated Chest Press Couple sets ................................... 2nd Session 7min Burpee AMRAP, 103 = PB | ||

adreed94 | Deadlift 12RM | 23-08-2014 @ 17:51 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Post Edited: 24.08.2014 @ 17:38 PM by adreed94 Deadlifts - 3+100kg x 2 120kg x 1 140kg x 1 150kg x 12 = PB135kg x 11 135kg x 11 117.5kg x 13 Dumbbell Rows 40kg x 8 40kg x 8 40kg x 8 Pulldowns 60kg x 6 70kg x 6 (80kg x 6) x 3 change attachment 80kg x 6 75kg x 6 70kg x 6 65kg x 6 60kg x10 change attachment 50kg x 8 50kg x 8 Seated Cable Rows full stack x 8 no.16 x 8 no.10 x 8 Cable Curls many x many Dumbbell Hammer Curls 15kg x 10 12.5kg x 10 Couple sets of leg raises/toes-2-bar | ||

adreed94 | OHP 10RM | 24-08-2014 @ 19:05 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Post Edited: 25.08.2014 @ 16:23 PM by adreed94 OHP - 1+ @Home50kg x 5 57.5kg x 3 62.5kg x 10 = PB 57.5kg x 8 57.5kg x 8 50kg x 10 50kg x 10 100 dips for time, PB | ||

adreed94 | ... | 25-08-2014 @ 16:38 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Biceps | ||

adreed94 | Back Squat 8RM | 26-08-2014 @ 19:24 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Back Squat - 1+ 100kg x 2 120kg x 1 130kg x 8 = PB 115kg x 9 115kg x 9 102.5kg x 11 102.5kg x 11 Front Squats 82.5kg x 8 82.5kg x 8 2 and a half hours of tennis pretty much straight after gym, very glad its bench tomorrow. Conditioning session in the evening will be fun though! | ||

adreed94 | Bench Press 8RM | 27-08-2014 @ 18:42 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Bench Press - 1+ 87.5kg x 5 100kg x 3 112.5kg x 8 = PB Paused and wider grip 102.5kg x 5 102.5kg x 5 102.5kg x 5 Normal Grip, no pause 87.5kg x 12 87.5kg x 12 87.5kg x 6,3,3 Spoto Press 70kg x 10 70kg x 10 Incline Dumbbell Press 22.5kg x 10 22.5kg x 10 Incline Dumbbell Flies 12.5kg x 8 12.5kg x 8 Tricep Pushdowns ?x? , light Pec dec 3 sets Chest press machine 3sets ............................... 2nd Session '14.1' 10min AMRAP 30 DU's 15 G-2-O (35kg), PB (+41reps on previous PB) DU's really coming along, not even practising them as often as I should either..happy days | ||

adreed94 | Deadlift 10RM, 100 Push-up and Cindy PB | 29-08-2014 @ 22:48 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Post Edited: 31.08.2014 @ 16:39 PM by adreed94 Yesturday - 28/08/2014 Deadlift - 1+ 160kg x 10 = PB142.5kg x 10 142.5kg x 10 125kg x 12 OHP - 5+ 45kg x 5 52.5kg x 5 57.5kg x 12 52.5kg x 10 52.5kg x 10 45kg x 13 45kg x 13 100 Pushups for time, pb'ed Some lateral raises (20min AMRAP) 'Cindy' 5 Pull-ups 10 Push-ups 15 Air Squats = 21 rounds + 6 air squats, pb'ed (+78 reps on previous pb) | ||

adreed94 | Back Squat 12RM | 31-08-2014 @ 16:32 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Post Edited: 31.08.2014 @ 18:50 PM by adreed94 Back Squat - 5+100kg x 2 110kg x 1 120kg x 12 = PB, the gains have begun, very pleased.105kg x 10 105kg x 10 92.5kg x 12 92.5kg x 12 Front Squat 72.5kg x 15, Leg Extensions many x many + drop set Hammy Curls couple sets + drop set Sweating my tits off after that! Very happy with my plus set @120. Aim to continue my modified wendler program for squat (as well as the other main lifts) for as long as I can hold on, so basically till I cant hit 1 rep on the 1+ day. Wont be till mid/late November till I have 157.5kg x 1+ by which time I hope to hit it for multiple reps. I may cash in some gains in the form of a new 1RM very occasionally...thinking of attempting 160kg in about a months time just to keep bumping up the 1RM, but never truly attempting an all out effort lift, at least till the end of the year. 180kg is the end of year goal. .................................... 2nd Session Back n bi's | ||

adreed94 | ... | 01-09-2014 @ 17:44 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Bench Press - 5+ 77.5kg x 5 90kg x 5 102.5kg x 10 90kg x 11 90kg x 11 77.5kg x 13 77.5kg x 13 Spoto Press 67.5kg x 10 67.5kg x 10 Tricep Pushdowns many Cable Curls many Upper Chest Cable Flies many | ||

adreed94 | Deadlift 1RM + 15RM | 02-09-2014 @ 18:51 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | So I walked into the gym and immediately joined in with another guy just starting his deadlifts, droped my stuff and pulled 100kg, f**k striping the plates to warmup with 60kg. Top set today was planed to be 147.5kg x 5+ but I thought deadlifting with someone else (who was working up to 200kg) that would be pretty boring. Deadlift - 5+ 100kg x 2 140kg x 1 160kg x 1 180kg x 1 200kg x 1 + Shrug = PB, piece of piss205kg x 1 = PB, nice 12.5kg PB...was easier than my previous PB of 192.5kg. I would say this is close to my absolute limit, maybe manage 5kg more? Was told it looked relatively easy so happy days.147.5kg x 15 = PB130kg x 15 130kg x 10 112.5kg x 12 Well that escalated quickly, nice 12.5kg to add to the total and decent confidence boost going into future workouts. Been slightly doubting using this wendler format to increase my deadlift and recently started to feel as if I wouldn't be able to handle weights in access of 180kg. Deadlift day has started to feel pointless, with all the sets of 10 I have been doing. Suppose today has reassured me my programming is perfectly fine and to just keep pressing on with these plus set rep PB's. Dumbbell Rows 42.5kg x 8 42.5kg x 8 42.5kg x 8 Pulldowns 80kg x 5 90kg x 5 100kg x 5 80kg x 10 80kg x 10 70kg x 10 50kg x 12 50kg x 12 +A few seated cable rows Cable Curls many x many Dumbbell Curls couple sets at 17.5kg Decline Situps x20 x20 Toes-2-bar x10 x10 | ||

adreed94 | OHP 11RM | 03-09-2014 @ 23:06 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | OHP - 3+ @Home 40kg x 1 50kg x 1 60kg x 1 62.5kg x 11 = PB, ugly set..but ill take it55kg x 10 55kg x 10 47.5kg x 12 47.5kg x 12 | ||

adreed94 | ... | 05-09-2014 @ 16:24 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Back Squat - 3+ 100kg x 2 120kg x 1 127.5kg x 3 or 4 reps, didn't feel strong at all during this set, warm ups were feeling ok though. Decided to call it a day there and rest instead, I shall squat tomorrow. Clearly still haven't recovered from that deadlift session. | ||

adreed94 | Back Squat 9RM | 06-09-2014 @ 16:51 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Back Squat - 3+ 100kg x 1 110kg x 1 127.5kg x 9 = PB112.5kg x 10 112.5kg x 10 97.5kg x 12 97.5kg x 12 Front Squat 77.5kg x 10 77.5kg x 10 .............................. 2nd Session might do some back n bi's later | ||

adreed94 | Slingshot 5RM | 07-09-2014 @ 16:32 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Bench Press - 3+ 95kg x 1 107.5kg x 9 120kg x 1 W/Slingshot 130kg x 1 135kg x 5 = PB Normal Bench 95kg x 10 95kg x 10 85kg x 9,3 85kg x 12 Spoto Press, with wider grip 70kg x 10 70kg x 10 Incline Bench (on the smith machine) 50kg x 8 x 4 | ||

adreed94 | Deadlift 12RM | 08-09-2014 @ 17:26 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Deadlifts - 3+ 130kg x 1 130kg x 1 150kg x 1 155kg x 12 = PB, grip was weaker than usual today however the deadlifts felt very easy, could have got more reps but 11 was the minimum needed for a pb, just got an extra one for 12 total. Next session is 165kg x 1+, will aim for around 10. Training may be disrupted next weekend/week but ill stay ontop of it and continue to progress. Will hit most likely hit 210kg towards the end of sept/start of oct140kg x 11 140kg x 11 120kg x 15 Pulldowns (60kg x 8) x 6? Cable Curls 5x8? Dumbbell Curls 10-17.5kg bells, varied reps, several sets | ||

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