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adreed94 | OHP - 1RM + 12RM | 20-07-2014 @ 16:36 | |
Member 4678, 355 posts SQ 170, BP 142.5, DL 200512.5 kgs @ 82kgs UnEq | Decided to attempt a new 1RM today, last 1RM (75kg) was done around Easter time earlier this year I think? OHP - 3+ 60kg x 1 70kg x 1 80kg x 1 = PB 55kg x 12 = PB 42.5kg x 14 42.5kg x 14 42.5kg x 14, last couple reps on this set were bloody hard. Very happy with 80kg, I would say the previous 2.5 months of wendler has increased my OHP 1RM from 70/72.5kg --> 80kg. So hopefully 85kg will go up towards the end of this new wendler cycle, then onto 90kg by end of year. | ||
adreed94 | Back Squat 13RM | 21-07-2014 @ 22:40 | |
Member 4678, 355 posts SQ 170, BP 142.5, DL 200512.5 kgs @ 82kgs UnEq | Back Squat - 3+ 87.5kg x 3 100kg x 3 112.5kg x 13 = PB 100kg x 6, paused 100kg x 6, paused 87.5kg x 10, paused Front Squats 67.5kg x 10 67.5kg x 10 Pull-ups BW+15kg x 3 BW+20kg x 3 BW+22.5kg x 3 BW+25kg x 3, PB triple...should be good for around a 35kg 1RM pull. BW+10kg x 10, last 2 were kipped BW x 8, 4 L-sits, 4 Knee's raised BW x 8, 4 L-sits, 4 Knee's raised BW x 10 Dumbbell Curls 22.5kg x 2 32.5kg x 1 = PB Cable Curls Pyramid up and down in weight x s**tload Hammer Cable Curls Same as above. | ||
adreed94 | Bench Press 11RM | 22-07-2014 @ 22:02 | |
Member 4678, 355 posts SQ 170, BP 142.5, DL 200512.5 kgs @ 82kgs UnEq | Post Edited: 22.07.2014 @ 22:02 PM by adreed94 Bench - 3+100kg x 1 120kg x 1 135kg x F 102.5kg x 11 = PB Paused and wider grip 80kg x 12 80kg x 12 80kg x 12 Spoto Press, wider grip 62.5kg x 10 62.5kg x 10 +Some light tricep pushdowns +Face Pulls no.? x 12,12,12 | ||
adreed94 | ... | 24-07-2014 @ 22:28 | |
Member 4678, 355 posts SQ 170, BP 142.5, DL 200512.5 kgs @ 82kgs UnEq | Post Edited: 30.07.2014 @ 19:03 PM by adreed94 . | ||
adreed94 | Deadlift 12RM | 24-07-2014 @ 22:28 | |
Member 4678, 355 posts SQ 170, BP 142.5, DL 200512.5 kgs @ 82kgs UnEq | Post Edited: 25.07.2014 @ 14:02 PM by adreed94 Deadlifts - 3+110kg x 3 125kg x 3 142.5kg x 12 = PB 125kg x 8 125kg x 8 110kg x 10 Pendlay Rows - 3+ 57.5kg x 3 65kg x 3 -Hanging Knee Raises x10 72.5kg x 10 = PB -Hanging Knee Raises x10 57.5kg x 10 -Hanging Knee Raises x10 57.5kg x 10 -Hanging Knee Raises x10 57.5kg x 10 -Hanging Knee Raises x10 Sweating buckets! This heat is horrible to workout in | ||
adreed94 | OHP - 12RM | 25-07-2014 @ 18:25 | |
Member 4678, 355 posts SQ 170, BP 142.5, DL 200512.5 kgs @ 82kgs UnEq | Post Edited: 26.07.2014 @ 18:33 PM by adreed94 OHP - 1+ @Home45kg x 5 52.5kg x 3 57.5kg x 12 = PB 45kg x 14 45kg x 14 45kg x 14 | ||
adreed94 | Back Squat | 26-07-2014 @ 18:32 | |
Member 4678, 355 posts SQ 170, BP 142.5, DL 200512.5 kgs @ 82kgs UnEq | Back Squat - 1+ 95kg x 5 107.5kg x 3 120kg x 8, have hit 10 before, wanted 10 or 11 reps. Ill blame it on the heat and not being fully recovered from deadlifts (probably could have done with another days rest) Also have to remember its the first 1+ workout of this cycle so 8 acceptable. 107.5kg x 6 107.5kg x 6 95kg x 10 Front Squats 75kg x 8 75kg x 8 Leg Extensions 50kg x 12 50kg x 12 50kg x 12 Pull-ups BW x 5 BW x 5 BW x 5 Pull-downs 70kg x 8 70kg x 8 70kg x 8 Dumbbell Curls 22.5kg x 5 22.5kg x 5 Hammer Curls 22.5kg x 5 22.5kg x 5 Barbell Curls 15kg x 10 15kg x 10 Reverse Barbell Curls 15kg x 10 | ||
adreed94 | Bench Press 10RM | 27-07-2014 @ 17:06 | |
Member 4678, 355 posts SQ 170, BP 142.5, DL 200512.5 kgs @ 82kgs UnEq | Post Edited: 07.08.2014 @ 21:42 PM by adreed94 Bench Press - 1+85kg x 5 95kg x 3 107.5kg x 10 = PB Very happy about this! Last time hitting 107.5kg for a plus rep set was on the 7th of June where I got 107.5kg x 8 on a 5+ day. Paused and wider grip 85kg x 10 85kg x 10 85kg x 7..racked..then another 3 = 10 Incline Barbell Press 80kg x 5, failed 6th rep 75kg x 5 75kg x 5 Incline Dumbbell Flies 15kg x 10 15kg x 10 15kg x 10 ......................... 2nd Session Fran, 21-15-9 Thrusters Pull-ups | ||
adreed94 | ... | 28-07-2014 @ 21:15 | |
Member 4678, 355 posts SQ 170, BP 142.5, DL 200512.5 kgs @ 82kgs UnEq | 5 Minute AMRAP - 5 Pull-ups - 10 Push-ups - 15 Air Squats | ||
adreed94 | Deadlift 10RM | 29-07-2014 @ 18:52 | |
Member 4678, 355 posts SQ 170, BP 142.5, DL 200512.5 kgs @ 82kgs UnEq | Post Edited: 30.07.2014 @ 16:56 PM by adreed94 Deadlifts - 1+120kg x 5 135kg x 3 150kg x 10 = PB, happy with 10 reps 135kg x 8 135kg x 8 117.5kg x 10 Pendlay Rows 60kg x 5 70kg x 3 77.5kg x 7 60kg x 10 60kg x 10 60kg x 10 2000m Row: 7:33.9 Rowing after deadlifts and pendlay rows is killer, especially with torn calluses on each hand. .......................... 2nd Session 20min AMRAP 400m run 50 SU's (will switch to DU's once I am more consistent) 15 knees to chest (will switch to toes-2-bar eventually) | ||
adreed94 | OHP 13RM | 30-07-2014 @ 18:53 | |
Member 4678, 355 posts SQ 170, BP 142.5, DL 200512.5 kgs @ 82kgs UnEq | Post Edited: 31.07.2014 @ 18:15 PM by adreed94 OHP - 5+ @Home42.5kg x 5 47.5kg x 5 55kg x 13 = PB 42.5kg x 15 42.5kg x 15 42.5kg x 15 Front Raises 5kg x 10 5kg x 10 5kg x 10 Lateral Raises 5kg x 10 5kg x 10 5kg x 10 100 Pushups for Time, PB'ed Rear Delt Raises 5kg x 8 5kg x 8 5kg x 8 | ||
Sawyers | ... | 30-07-2014 @ 19:01 | |
Member 2713, 1887 posts SQ 242.5, BP 140, DL 285667.5 kgs @ 84kgs UnEq | Loads of progression, keep it up! | ||
adreed94 | Back Squat 14RM | 31-07-2014 @ 18:21 | |
Member 4678, 355 posts SQ 170, BP 142.5, DL 200512.5 kgs @ 82kgs UnEq | Post Edited: 31.07.2014 @ 22:49 PM by adreed94 Back Squats - 5+85kg x 5 97.5kg x 5 112.5kg x 14 = PB, wholly s**t nearly passed out, got to keep the PB's coming though! 97.5kg x 8 97.5kg x 8 85kg x 10 85kg x 10 Front Squats 65kg x 12 65kg x 12 Leg Extensions 60kg x 10 60kg x 10 60kg x 12 Hammy Curls 50kg x 10 50kg x 12 50kg x 12 Incline Sit-ups Set 1: w/5kg ball x 10 and BW x 10 Set 2: w/5kg ball x 10 and BW x 10 Set 3: w/5kg ball x 10 and BW x 10 Set 4: w/5kg ball x 10 and BW x 10 Set 5: w/5kg ball x 10 and BW x 10, 100 reps total ........................................ 2nd Session Weighted Pull-ups BW+11kg x 8 BW+11kg x 6 BW+11kg x 6 BW+11kg x 6 BW+11kg x 6 Close grip Pull-ups, diff handles BW x 8 BW x 8 BW x 8 Normal Grip (Overhand) BW x 8 BW x 8 Under hand grip BW x 8 BW x 8 Dumbbell/Hammer Curls 22kg x 5 22kg x 5 16kg x 10 16kg x 10 11kg x 16 11kg x 16 | ||
adreed94 | Bench Press 13RM | 01-08-2014 @ 17:43 | |
Member 4678, 355 posts SQ 170, BP 142.5, DL 200512.5 kgs @ 82kgs UnEq | Post Edited: 01.08.2014 @ 22:43 PM by adreed94 Bench Press75kg x 5 87.5kg x 5 97.5kg x 13 = PB Wider grip w/pause 75kg x 13 75kg x 13 75kg x 10,3 Spoto Press 62.5kg x 7,3, normal grip 62.5kg x 7,3, wider grip Incline Dumbbell Flys 17.5kg x 10 17.5kg x 10 17.5kg x 10 Tricep Pushdowns light x sets of 8 ................................ 2nd Session 7min Burpee AMRAP = 98 reps | ||
adreed94 | Deadlift 13RM | 02-08-2014 @ 17:22 | |
Member 4678, 355 posts SQ 170, BP 142.5, DL 200512.5 kgs @ 82kgs UnEq | Post Edited: 03.08.2014 @ 17:48 PM by adreed94 Deadlift - 5+105kg x 5 122.5kg x 5 137.5kg x 13 = PB 122.5kg x 10 105kg x 10, TnG Pendlay Rows 55kg x 5 62.5kg x 5 70kg x 11 500m row x 1 | ||
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