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From woefully weak to unremarkably mediocre?

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NimbleIcon...24-01-2015 @ 08:33 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Pause Squat
80 x 3
100 x 3 x 8 sets

Strict Press
60 x 3 x 8 sets

Frame Carry
Up to 210kg x 10m x there and back

...PB, I guess. Felt pretty much maximal for decent speed and no drops. Kind of pathetic, but you have to work with what you've got. From next week I'll do 145kg (3 plates per side) and work on speed and volume, slowly building back up.
NimbleIcon...27-01-2015 @ 00:23 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Today felt rubbish. Rushed, underfed, still sick and had a bad nights sleep.

Bench
100 x 3... PB, I think. This was a misload, so an accidental PB!
90 x 3 x 5 sets

Squat
100 x 3
110 x 3
120 x 2
130 x 1 x 3 sets... Wanted to do more but felt like the technique would start deteriorating.
120 x 2
110 x 3

Dumbbell Bench Press
22.5/side x 5
25/side x 5
30/side x 5 x 3 sets
NimbleIcon...29-01-2015 @ 00:17 
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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 2 sets
95 x 3 x 2 sets
100 x 2 x 4 sets
95 x 3 x 2 sets

Deadlift
150 x 4 x 2 sets
165 x 3 x 2 sets
180 x 2 x 2 sets

Fast. Best deadlift has felt for a looooong time.

KB Swing/Pull up superset
32kg kb x 10
+6kg weighted pull up x 3
x 5 sets

Other Stuff
Face pulls x lots
Shoulder dislocates
Isometric biceps hold
NimbleIcon...30-01-2015 @ 13:09 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 30.01.2015 @ 14:46 PM by Nimble
Squat
110 x 3
120 x 2 x 5 sets

Bench
80 x 6 x 6 sets

Weighted Pull Ups
+12kg x 3 x 5 sets

A quick easy session.
NimbleIcon...31-01-2015 @ 09:06 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Front Squat
70 x 5
80 x 4
90 x 3
100 x 2 x 4 sets

Strict Press
50 x 3
60 x 3
65 x 3 x 5 sets

Farmers Walk
68 / side x 10m, drop & turn, 10m x 8 runs
Fastest run around 15s

Other Stuff
Chest supported rows and reverse flys x lots
NimbleIcon...03-02-2015 @ 03:17 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Squat
90 x 5
105 x 5 x 5

Bench +12kg Chains
80 x 3 x 3 sets
90 x 2 x 3 sets
100 x 1 x 3 sets
NimbleIcon...04-02-2015 @ 10:35 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Dead to knees
110 x 2
130 x 2
150 x 2
160 x 2 x 4 sets

Block pull from knees
160 x 2
180 x 2 x 3 sets
200 x 1 x 2 sets

Bench
90 x 5 x 3 sets

All in about half an hour. In a rush today!
NimbleIcon...06-02-2015 @ 10:44 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 07.02.2015 @ 01:07 AM by Nimble
Squat
100 x 4
110 x 3
120 x 2
130 x 1 x 5 sets
110 x 3 x 3

Bench
95 x 2 x 2
105 x 1 x 4
95 x 2 x 2

DB bench
35/side 5 x 5

Pendlay row
80 5 x 5

Lat pull down
"70" x 5
"75" x 5 x 3 sets
NimbleIcon...08-02-2015 @ 10:30 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Pause Squat
100 x 2 x 5 sets

Clean & Push Press
(One clean per set)
60 x 3
65 x 3
70 x 3 x 4 sets
75 x 3

Dips/Pull ups Superset
bw x 5 x 5

Farmers Walk
78/side x 5 x 10m, drop, 10m back
This felt like the "right" weight, so i'll stick with this weight for now until it feels too easy.

Machine Reverse Flys
"11" x 5 x 5
NimbleIcon...09-02-2015 @ 10:47 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Squat
100 x 3
120 x 3 x 4 sets... Some kind of volume PB.

Narrow Grip Bench
80 x 4
90 x 4 x 4

Pull Ups
bw x 6 x 4 sets
NimbleIcon...12-02-2015 @ 01:11 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
2" Deficit Deadlift
110 x 4
130 x 4
150 x 4 x 3 sets

Bench
90 x 5
95 x 3
100 x 2 x 2
95 x 3
90 x 5

Deadlift (belted)
150 x 2
170 x 2 x 3 sets

...Had planned to go heavier but left it there.

Pull Ups
bw x 7 x 3 sets

Felt weak today... Only had a protein shake to eat all day. Hitting the beaches of the Philippines next week so aesthetics has to take precedence over strength for a few days!
NimbleIcon...13-02-2015 @ 09:51 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 13.02.2015 @ 15:41 PM by Nimble
Squat
90 x 2
110 x 2 x 2
115 x 2 x 2
120 x 2

Belt on

125 x 2
130 x 2 PB
105 x 10 PB... Not as hard as I thought it would be.

"T shirt" bench
80 x 3 x 8 sets

T&G Bench
80 x 15 - PB

Pull Ups
Bw x 7 x 3 sets

Surprised at hitting easy PBs on so little calories...
NimbleIcon...13-02-2015 @ 09:51 
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woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 13.02.2015 @ 15:36 PM by Nimble
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deleted2_20210523Icon...13-02-2015 @ 10:01 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq
deleted
NimbleIcon...13-02-2015 @ 10:12 
Avatar
woefully weak
Member 4748, 1506 posts
SQ 157, BP 133, DL 260
550.0 kgs @ 104kgs UnEq
Post Edited: 13.02.2015 @ 15:38 PM by Nimble
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