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adreed94 | Back Squat 3RM | 19-06-2014 @ 17:07 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Squats 137.5kg x 3 140kg x 3 = PB 142.5kg x 3 = PB Paused Deadlifts 142.5kg x 6 122.5kg x 6 Clean Pulls, ?x? Snatch Pulls, ?x? Single Leg Hamstring Curls 30kg x 8 30kg x 8 30kg x 8 | ||

adreed94 | Bench Press 7RM | 21-06-2014 @ 17:55 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Post Edited: 25.06.2014 @ 21:52 PM by adreed94 Just realised I didn't do my OHP workout on Thursday, not a big deal though. Will just do it on my next scheduled push day which is Tuesday the 24th.Got pretty burnt at the races yesterday and was running of about 2 hours sleep, eating was very poor. Got in about 12 hours sleep today however, woke up and had 2 scoops of C4 then headed to the gym. Performance was fine, just glad it wasn't squats. Might have hit 8 reps on my 5+ set but 7 is still a PB so I will take 7. Bench Press 85kg x 5 97.5kg x 5 110kg x 7 = PB, might have been 8 reps but I lost count, most definitely got at least 7 though. Wider Grip W/pause 85kg x 10 85kg x 10 85kg x 10 Spoto Press 62.5kg x 10 62.5kg x 10 62.5kg x 10 Tricep Pushdowns no.6 x 8,8,8,10 | ||

adreed94 | Back Squat 2RM + Deadlift 1RM | 22-06-2014 @ 16:34 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Back Squat 142.5kg x 3 147.5kg x 2 = PB, (target = 1-2), squats felt pretty snappy today, wasn't expecting that.Deadlift 140kg x 1 160kg x 1 182.5kg x 3 192.5kg x 1 = PB, (was meant to be 190kg x 1-2) however I thought why not add 2.5kg to the bar and pull a PB. I got it but I nearly went to snap city, couldn't have been an uglier rep.Clean Pulls (with oly shoes) 100kg x 2 100kg x 2 100kg x 2 100kg x 2 100kg x 2, bar speed felt great on the first couple sets, cleaning this should be no problem when I get back into abit of oly lifting later this year. Front Squats 60kg x 2 60kg x 2 60kg x 2 60kg x 2 60kg x 2 | ||

adreed94 | ... | 23-06-2014 @ 20:17 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Post Edited: 25.06.2014 @ 21:50 PM by adreed94 Moved OHP forward to Monday instead of Tuesday and will also move bench from thurs to wed to free up Thursday for my final squat workout of my current program.OHP 47.5kg x 5 55kg x 5 62.5kg x 9, 10 was the target for a PB but I'm happy with 9. Also pretty sure my home weights aren't calibrated accurately as OHP seems to feel slightly lighter at home possibly. 47.5kg x 13 47.5kg x 13 47.5kg x 13 Cable Raises Lateral x8 x8 x8 Rear x8 x8 x8 + 2-3 hours of tennis, then 1 mile run home....knackered! | ||

adreed94 | ... | 24-06-2014 @ 20:47 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Pull-ups (kipping) BW x 17 BW x 20 BW x 16 | ||

adreed94 | Bench Press 6RM | 25-06-2014 @ 14:47 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Post Edited: 26.06.2014 @ 19:05 PM by adreed94 Bench90kg x 3 105kg x 3 117.5kg x 6 = PB, Bench really couldn't be going better!Wider grip w/pause 90kg x 10 90kg x 8 + 2 normal reps = 10 90kg x 10 Spoto Press with wider grip, +speed 67.5kg x 10 67.5kg x 10 67.5kg x 10 Tricep Pushdowns no.4 x 10 no.5 x 10 no.6 x 10 no.7 x 10 no.8 x 10 no.10 x 10 no.12 x 10, no.6 x 10 drop set About to go play tennis, probs for like 2 hours..might not be the best idea the day before my last squat workout of my current program (150kg x 1-4) | ||

adreed94 | ... | 26-06-2014 @ 19:10 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Post Edited: 05.07.2014 @ 00:49 AM by adreed94 Squat120kg x 1 140kg x 1 160kg x 1 = FAIL, decided against 150x1-4 and tried for a 5kg PB, didnt happen Decided to warm back up to the original 150kgx1-4 set... 120kg x 1 140kg x 1, really slow so stopped there 80kg x?x? Deadlifts 140kg x 4 140kg x 4 140kg x 4 Barbell Rows 60kg x 8 Dumbbell Curls 25kg x 4 25kg x 4 25kg x 4 Dumbbell Rows 42.5kg x 4 After the squat fail the whole session turned into sort of a deload workout. Decided to start doing wendler for squat starting on saturday at 120kg x 5+. Will be doing wendler 5/3/1 rep scheme for all the major lifts. | ||

adreed94 | OHP - 8RM | 27-06-2014 @ 19:58 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Post Edited: 27.06.2014 @ 20:01 PM by adreed94 @HomeOHP 50kg x 3 57.5kg x 3 65kg x 8 = PB 50kg x 13 50kg x 13 50kg x 13, last 3 sets with 50kg were killer! Rear Delt Flys with 5kg + 1.25kg plates each hand 6.25kg x 12 6.25kg x 12 6.25kg x 12 | ||

adreed94 | Back Squat 10RM | 28-06-2014 @ 17:40 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Back Squat 92.5kg x 5 107.5kg x 5 120kg x 10 = PB, last time I did wendler for squat I finished on 120kg x 6, looks like I have made some gains! 120x10 also equates to a 160kg 1RM which I defo have in me.92.5kg x 10 92.5kg x 10 92.5kg x 10 Front Squat 70kg x 10 70kg x 10 Decided to apply the wendler format to my pulldowns/pullups aswell. I used my 1RM weighted pull-up so BW+32.5kg = 120kg approx and entered that into wendler. So... Pull-downs 70kg x 5 80kg x 5 90kg x 10 = PB, was told to do 92.5kg but the pull-down machine goes up in 5kg increments so I will adjust my numbers accordingly. The machines max weight is 100kg so when required to go above 100kg I shall do the equivalent as a weighted pull-up.70kg x 10 70kg x 10 70kg x 10 70kg x 10 70kg x 10 Dumbbell Curl 30kg x 1 = PB, big curling gainsCable Curls No.8 x 8 No.8 x 10 No.8 x 10 No.8 x 10 No.8 x 10 Barbell Curls 20kg x 10 20kg x 10 20kg x 10 Very happy with this session, onto my 122.5kg x 1+ bench tomorrow! | ||

adreed94 | Bench Press 3RM | 29-06-2014 @ 16:27 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Bench Press 100kg x 2, was meant to be 97.5kg but 100kg is much easier to load, also just realised it was meant to be 5 reps, (thought it was 3, then took 1 off due to adding 2.5kg) 110kg x 3 122.5kg x 3 = PB, strength was down about 10% today, probably due to not long being awake and not eating anything so not worried. Attempted a 4th rep but failed it half way up. 125kg x 1+ in just under 2 weeks time, confident I will get at least 3, 4 will be my aim though.Wider grip with pause 112.5kg x 3 112.5kg x 3 112.5kg x 3 112.5kg x 3 112.5kg x 3 Incline Barbell Press 75kg x 8 75kg x 8 75kg x 8 | ||

adreed94 | Deadlift 5RM | 30-06-2014 @ 21:54 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Deadlifts, not doing wendler template for deads, doing my own program. 170kg x 5 172.5kg x 5 = PB 175kg x 5 = PB Paused Deadlifts 140kg x 3 140kg x 3 Shrugs 100kg x 8 100kg x 8 Pulldowns 75kg x 3 85kg x 3 95kg x 9 = PB 75kg x 8 75kg x 8 75kg x 8 75kg x 8 75kg x 8 Dumbbell Shrugs 32.5kg x 8 32.5kg x 8 Dumbbell Curls 22.5kg x 6 22.5kg x 6 15kg x 8 Preachers, for dat pump ?x? | ||

adreed94 | OHP - 4RM | 01-07-2014 @ 21:03 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | @Home OHP - (1+) 55kg x 3, was meant to be 5...not a big deal 62.5kg x 3 70kg x 4 = PB 55kg x 8 55kg x 8 55kg x 8 Kept it to a minimum today and also decided to workout at home. Have the worst lower back doms ever from yesturdays deadlifts, so the workout was pretty painful to say the least. Really hope its better for squats tomorrow! | ||

adreed94 | ... | 02-07-2014 @ 19:43 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Back Squat 100kg x 3 115kg x 3, then decided to call it a day and squat tomorrow instead. Lower back wasn't recovered enough | ||

adreed94 | Back Squat 7RM | 03-07-2014 @ 17:34 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Back Squat 100kg x 3 115kg x 3 127.5kg x 7 = PB100kg x 8 100kg x 8 100kg x 8 Lower back was still a bit sore but not enough to stop me squatting again. Front Squat 75kg x 8 75kg x 8 Pulldowns 80kg x 3 90kg x 3 100kg x 7 = PB 80kg x 7 80kg x 7 80kg x 7 80kg x 7 80kg x 7 Dumbbell Curls 25kg x 4 20kg x 6 20kg x 6 15kg x 6 15kg x 6 10kg x 10 + 2 hours of tennis | ||

adreed94 | Bench Press 7RM | 04-07-2014 @ 14:23 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Bench Press 85kg x 5 100kg x 5 112.5kg x 7 = PB Paused and wider grip 85kg x 10 85kg x 10 85kg x 10 Spoto Press 65kg x 10, normal grip 65kg x 10, wider grip Tricep Pushdowns No.6 x 10 No.6 x 10 No.6 x 10 | ||

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