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adreed94 | Deadlift 5RM | 05-07-2014 @ 18:01 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Post Edited: 05.07.2014 @ 22:25 PM by adreed94 Deadlift175kg x 5 177.5kg x 5 = PB 180kg x 5 = PB Clean Pulls 100kg x 4 100kg x 4 Pulldowns 70kg x 5 80kg x 5 95kg x 10 (Chance of Attachment) 70kg x 11 70kg x 11 70kg x 11 Cable Curls No.5 x 10 No.8 x 10 No.8 x 10 No.8 x 7,7,7(21's) No.5 x 7,7,7(21's) Hammer Curls 15kg x 10 10kg x 10 And just about to play tennis, probs for 2 hours. V.happy with deadlifts! Will force myself to have a day off tomorrow most likely, although it is OHP day next and that's the one day I can do at home. Might go and watch the S.W BPU qualifier at my gym in the morn (which I probably should be competing at, would be a T3 18-19 and could easily qualify for the British champs and take some records), then back for the wimby final around lunch. Training going well at the moment! | ||

adreed94 | ... | 07-07-2014 @ 19:06 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | OHP 50kg x 5 57.5kg x 5 65kg x 9 = PB 50kg x 14 50kg x 14 50kg x 14 Lateral Raises w/5kg plates 5kg x 8 5kg x 10 Rear Delt Flys 5kg x 10 5kg x 10 | ||

adreed94 | ... | 07-07-2014 @ 19:49 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | I will no longer be following wendler 5/3/1 for squats..(only lasted 2 workouts, 2 PRs tho) nor will I continue with my own deadlift program. Instead I will be following the program, (both ebook and excel spreadsheet calculator are free downloads) published on this site by the guy who designed it, Izzy, http://www.powerliftingtowin.com/ I will be starting it right from the start at PNP1 with my first workout being tomorrow. Going to be starting squats at 120kg, and deads at 150kg, (these will increase v.quick). Bench and OHP will remain on a wendler 5/3/1 style template as its been going great for the past 2 months. | ||

adreed94 | The start of PNP1 | 08-07-2014 @ 15:57 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Post Edited: 10.07.2014 @ 16:48 PM by adreed94 Back Squat120kg x 6 @RPE9 120kg x 6 @RPE9 Deadlift 150kg x 6 @RPE9 (Dead Stop Reps) Pulldowns 75kg x 3 85kg x 3 100kg x 8 = PB 75kg x 9 75kg x 9 75kg x 9 40kg x 12 40kg x 12 Dumbbell Curls 15kg x 6 20kg x 4 20kg x 6 20kg x 6 20kg x 6 Hammer Curls 15kg x 10 15kg x 10 | ||

adreed94 | Bench Press 1RM!!!!! | 09-07-2014 @ 16:12 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | 120kg x 3+ was today's scheduled lift which I did for a minimum after I attempted a new 1RM, was tired of being on 127.5kg for so long (10 months) and knew I had some wendler benching gains to cash in. Bench Press 100kg x 1 120kg x 1 132.5kg x 1 = PB!! have another 2.5-5kg in me for sure. 120kg x 3 Wider Grip w/pause 92.5kg x 8 92.5kg x 8 92.5kg x 8 Spoto Press 60kg x 10, close grip 60kg x 15, 5 wide grip /5 normal grip / 5 close grip | ||

JackRevans | ... | 09-07-2014 @ 16:25 | |

'There was also a sausage in my mouth.' Member 2477, 16482 posts SQ 190, BP 130, DL 235555.0 kgs @ 83kgs UnEq | good lid | ||

adreed94 | ... | 10-07-2014 @ 16:48 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Cheers mate, catching up with my back squat again though haha. Need to do something about that Back Squat 125kg x 5 @RPE 9 125kg x 5 @RPE 8, increased my speed on the eccentric, made I alot easier..need to remember to continue this. Deadlift 155kg x 6 @RPE 7.5 (Dead Stop Reps) Easy. Pulldowns 70kg x 5 80kg x 3 Pullups BW+15kg x 6 BW x 8, normal grip BW x 8, side BW x 8, reverse Dumbbell Rows 32.5kg x 10 32.5kg x 10 Cable Curls No.8 x 12 No.8 x 10 No.6 x 12 No.6 x 10 | ||

adreed94 | OHP - 6RM | 11-07-2014 @ 14:37 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | OHP 52.5kg x 3 60kg x 3 67.5kg x 6 = PB Push Press, original plan was to work up to a 5kg PB @105kg. 60kg x 2 75kg x 1, wasnt feeling it so stopped here. OHP 52.5kg x 11 52.5kg x 11 52.5kg x 11 Cable Flys x8, Lateral x8 . x8, Rear x8 Face Pulls x12 x6 | ||

adreed94 | ... | 12-07-2014 @ 16:31 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Back Squat 127.5kg x 5 @RPE 9 127.5kg x 5 @RPE 8.5, squats feeling weak like usual... Deadlift 160kg x 5 @RPE 8.5, could have done 1 more and hit an RPE 9, but I want to slow down the progression a bit, plus I'm not taking 2 days rest like the program suggests. I am only taking 1 in order to get back on the same schedule as my mate. Barbell Curls 20kg x 10 20kg x 15 20kg x 15 20kg x 15 20kg x 15 20kg x5,5,5,5 Limited my usual back off work due to the decreased rest I will get over the next couple days, still had to get the bi's in though! Bench tomorrow, 125kg x 1+. | ||

adreed94 | Bench Press 3RM | 13-07-2014 @ 16:25 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Post Edited: 13.07.2014 @ 16:26 PM by adreed94 Bench Press100kg x 2 110kg x 2 125kg x 3 = PB, a bit messy but Ill take itWider Grip with Pause 115kg x 3 115kg x 3 115kg x 3 115kg x 3 115kg x 3, these were hard! Incline Bench Press 75kg x 8 75kg x 8 80kg x 7, failed on the 8th Tricep Pushdowns No.6 x 8 No.6 x 8 Tricep Something else No.6 x 8 No.6 x 8 Tricep Pushdowns No.8 x 8 No.8 x 8 No.12 x 8 No.12 x 8 Tricep Kickbacks 10kg x 10 10kg x 10 10kg x 10 | ||

adreed94 | ... | 14-07-2014 @ 17:17 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Back Squat 130kg x 5 @RPE 9 130kg x 5 @RPE 9 Deadlift 162.5kg x 5 @RPE8 Pull-ups BW x 8 BW x 8 BW x 8 Pulldowns, V-Grip Attachment 70kg x 8 70kg x 8 70kg x 8 Cable Curls No.8 x 12 No.8 x 10 No.8 x 8 No.6 x 10 No.6 x 10 No.6 x 10 | ||

adreed94 | OHP - 15RM | 16-07-2014 @ 19:23 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Post Edited: 18.07.2014 @ 17:44 PM by adreed94 From now on, all big lifts will be done under my modified wendler 5/3/1 format. NO CHANGING PROGRAMS!!All lifts reset OHP - 5+ 40kg x 5 45kg x 5 52.5kg x 15 = PB 40kg x 15 40kg x 15 40kg x 15?, cheated towards the end Rear Delt Flys w/5kg plate 5kg x 10 5kg x 10 5kg x 10 | ||

adreed94 | Back Squat 11RM | 17-07-2014 @ 17:47 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Post Edited: 18.07.2014 @ 15:21 PM by adreed94 Back Squat - 5+82.5kg x 5 100kg x 2 107.5kg x 11 = PB, gym was extremely hot, could have got more but it was the minimum needed for a PB so doesn't really matter.82.5kg x 10 82.5kg x 10 82.5kg x 10 Front Squat 62.5kg x 10 62.5kg x 10 Leg Extensions 40kg x 12 40kg x 12 40kg x 12 Hammy Curls 40kg x 12 40kg x 12 40kg x 12 Did 2 sets of 8 BW pull-ups but stopped. I will do some properly later today. PM sesh Weighted Pull-ups BW+5kg x 5 BW+5kg x 5 BW+5kg x 5 BW+5kg x 5 BW+5kg x 5 BW x 8 BW x 8 BW x 8 | ||

adreed94 | Bench Press 13RM | 18-07-2014 @ 15:23 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Post Edited: 18.07.2014 @ 17:42 PM by adreed94 Bench Press - 5+72.5kg x 5 85kg x 5 95kg x 13 = PB Wider Grip and Paused 72.5kg x 13 72.5kg x 13 72.5kg x 13 Spoto Press 60kg x 9, Normal Grip 60kg x 8, Wider Grip Dumbbell Curls 22.5kg x 6 22.5kg x 6 22.5kg x 6 22.5kg x 6 22.5kg x 6 15kg x 10 10kg x 10 | ||

adreed94 | Deadlift 12RM | 19-07-2014 @ 17:30 | |

Member 4678, 355 posts SQ 180, BP 155, DL 200535.0 kgs @ 82kgs UnEq | Post Edited: 19.07.2014 @ 17:34 PM by adreed94 Deadlifts - 5+102.5kg x 5 117.5kg x 5 135kg x 12 = PB 117.5kg x 8 117.5kg x 8 102.5kg x 10 Pendlay Rows - 5+ 52.5kg x 5 60kg x 5 70kg x 10 52.5kg x 10 52.5kg x 10 52.5kg x 10 Hanging Knee Raises, (knees to chest) x10 x10 x10 x10 x10 Shrugs 60kg x 15 60kg x 15 60kg x 15 60kg x 15 60kg x 15 Mixed the knee raises and shrugs together at the start of my back-off sets for pendlay rows. Looking forward to progressing the weights in the coming sessions! +ran home | ||

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