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From woefully weak to unremarkably mediocre?

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NimbleIcon...07-06-2021 @ 12:55 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 08.06.2021 @ 02:47 AM by Nimble
Bench
80 x 7,7,7,7,6 (E-O-M-OTMM every other minute on the minute mark)

Deadlift
140 x 8
150 x 8
155 x 8

Row
60 x 14,12,10,8,6

Skull crushers x 5 sets
Cable push downs x 5 sets
NimbleIcon...10-06-2021 @ 03:03 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Bench
90 x 4 x 4

Strict RDL
90 x 8, 8, 5

Walking Lunge/GHR superset
x 3 sets

DB shoulder complex
x 3 sets

Cable Fly
x 3 sets
NimbleIcon...11-06-2021 @ 10:14 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Deadlift
170 x 5
180 x 3
190 x 2
200 x 1
230 x 1
190 x 2

Bench
85 x 5, 95 x 3, 100 x 2, 107 x 1, 100 x 2, 95 x 3, 90 x 4, 85 x 5, 80 x 7

Yates Row
80 x 12,10,8,6,4

Band push down x 5 sets
NimbleIcon...16-06-2021 @ 03:38 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Bench
80 x 8, 8, 8, 8, 10

Deadlift
140 x 8
150 x 8
160 x 8

one minute on one minute rest circuit:
BTN press
Row
Hip thrust
Curl
Abs

x 3 rounds
NimbleIcon...17-06-2021 @ 11:50 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Bench
90 x 5 x 5

Strict RDL
90 x 8, 8, 8, 8

Walking Lunge/GHR superset
x 3 sets bw-35m/14 reps

Barbell Shoulder Complex
x 3 sets

Cable Fly
x 5 sets
NimbleIcon...22-06-2021 @ 11:19 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Bench
80 x 10, 10, 8, 10

Deadlift
140 x 8
155 x 8
170 x 8
200 x 2

Hip Thrust
100 x 8 x 3 sets

Cable row
x 3 sets
NimbleIcon...24-06-2021 @ 11:00 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Bench
95 x 5, 2, 5
90 x 5

Strict RDL
100 x 8 x 4 sets

Walking Lunge/GHR superset
x 2 mhm sets bw-40m/15 reps

Busy recently
NimbleIcon...06-07-2021 @ 15:37 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Bench 80 x 10 x 5 sets
Row x 5 sets
Barbell shoulder complex x 3 sets
Arms
NimbleIcon...06-07-2021 @ 15:37 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Deadlift 180 x 8. Hard

Hip Thrust 100 x 6 x 4 sets = 24 (every 2 mins on the mark)

Bench 85 x 10 x 3 sets

Strict row 60 x 12 x 3 sets

DB shoulder complex, cable pushdown, cable pullover, flys x 3 sets each
NimbleIcon...30-07-2021 @ 10:29 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Farmers
90/hand x 40m

Arm over arm
Up to 90 in plates

Cable row
NimbleIcon...31-12-2021 @ 05:01 
Avatar
woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 02.01.2022 @ 08:35 AM by Nimble
Hardly trained in months.

# Tuesday

Bench
50 x 5
60 x 5 x 2 sets
70 x 5 x 3 sets

Triple paused deadlift
50 x 5
60 x 5
70 x 3
80 x 3
90 x 3

2ct. Pause Bench
60 x 5 x 3 sets

Strict Row
50 x 8 x 3 sets

Strict paused RDL (for stretch)
50 x 5 x 3 sets

Cable flys, lateral raises, HLR

# Thurs
Bench
55 x 4
65 x 4 x 2 sets
75 x 4 x 3 sets

Deficit Deadlift
60 x 5
80 x 5 x 2 sets
100 x 5 x 3 sets

Incline Bench
50 x 5 x 3 sets

Lat pull down
x 3 sets

Strict paused RDL (for stretch)
50 x 5 x 3 sets

Cable flys, lateral raises, HLR

# Sun
Bench
70 x 5
75 x 4
80 x 3
85 x 2
90 x 1
95 x 1 x 2 sets
50 x 15

CG Chins
bw x 4 x 3 sets

Deadlift
170 x 3… not really ready for this yet. Didn’t feel hard so much as “off”. Will return to this

Lateral raises, curls

A little wrist work
NimbleIcon...03-01-2022 @ 04:57 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 05.01.2022 @ 08:17 AM by Nimble
# Monday
Deadlift
120 x 5
150 x 3 x 4 sets

Bench
70 x 10, 8
80 x 5 x 2 sets

Band face pulls

# Tuesday
Triple Paused Deadlift
100 x 3 x 5 sets

2ct Pause Bench
65 x 5 x 5 sets

TRX Row
x 5 sets

Flys, abs, lateral raises, curls
NimbleIcon...07-01-2022 @ 02:38 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
# Wed — Active rest
GHR bw x 10 x 3 sets
SSB low bar squat 20 x 10 x 3 sets
Chins 3 x 3
Little wrist and grip stuff
Bit of neck

# Thurs
Bench
60 x 5
75 x 4 x 2 sets
85 x 3 x 5 sets

pull ups
bw x 4 x 3 sets

deficit dead
70 x 5
110 x 5 x 5 sets

axel row/axel ss
55 x 8/5 x 3 sets

incline axel bench
55 x 5 x 5

lateral raises, HLR
NimbleIcon...08-01-2022 @ 10:18 
Avatar
woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Bench
70 x 5
75 x 4
80 x 3
85 x 2
90 x 1
95 x 1
100 x 1 x 6 sets
55 x 15 x 2 sets

Deadlift
60 x 5
100 x 5
140 x 3
155 x 2
170 x 1 x 6 sets

CG Chins
bw x 4, 4, 4, 3, 3 (may have done six sets)

Strict press/WG Upright row SS (rest only between sets not movements)
30 x 10/10 x 3 sets

Lateral raises, curls, band facepulls x 4 sets
NimbleIcon...10-01-2022 @ 13:24 
Avatar
woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 17.01.2022 @ 00:53 AM by Nimble
# toc week
## monday
Deadlift
70 x 5
110 x 5
140 x 5
160 x 3

Triple Paused Deadlift
110 x 3 x 2 sets

Bench
45 x 5
65 x 5
85 x 5 x 2 sets
65 x 5 (2 ct pause)

3 rounds:
20 kg swing x 10
200m row concept 2
2 pull ups
4 20” box jumps
4 medicine ball front throws (2.7kg 4m)

Easy conditioning 50% intensity. ~9 mins

# Tuesday
wrist, grip, neck

# Wednesday
Bench
50 x 3
70 x 3
80 x 3
90 x 3 x 3

Deficit Deadlift
90 x 5
120 x 5 x 2 sets

Row
50 x 10 x 2 sets

Low intensity conditioning — 3 rounds:
5 air squats
20 kg swing x 10
200m row concept 2
2 chin ups
4 20” box jumps
4 medicine ball front throws (4kg 4m)

8 mins ish

# Saturday
Deadlift
60 x 5
100 x 5
140 x 3
180 x 1 x 3 sets

Bench
60 x 5
70 x 3
80 x 2
90 x 1
100 x 1
105 x 1 x 3 sets

Kb swings 24 x 15 x 3 sets
Pull ups 3 x 3

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