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wjmxm21Icon...17-02-2023 @ 11:29 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Deadlift
60 x 3
100 x 3
140 x 3
170 x 3
170 x 3
170 x 3

Speed squats
40 x 3
60 x 3
80 x 3
95 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3

Bar felt s**t to squat with
wjmxm21Icon...18-02-2023 @ 14:12 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Strict press
40 x 3
60 x 3
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3

dips
x3
+20kg x 3

Machine felt unstable so left it

Incline (5 count pauses)
60 x 3
80 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3
90 x 3

lat raises x 4 sets each arm
rows x 6 sets
rear delts x 3 sets
wjmxm21Icon...20-02-2023 @ 12:51 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 20.02.2023 @ 12:54 PM by wjmxm21
Incline
60 x 3
80 x 3
100 x 3
115 x 3
115 x 3
115 x 6
120 x 5
130 x 2

Not bad for using a s**t bar

Slingshot bench
60 x 3
80 x 3
100 x 3
115 x 3
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5
130 x 5
130 x 11

Lying tricep extensions
42.5 x 10
42.5 x 10
42.5 x 10

Incline press machine (plate weight)
50 x 5
80 x 5
100 x 10
100 x 10
wjmxm21Icon...21-02-2023 @ 13:29 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 21.02.2023 @ 13:30 PM by wjmxm21
Squat
40 x 3
60 x 3
80 x 3
100 x 3
120 x 3
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3
140 x 8

Speed SLDL
60 x 3
100 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
wjmxm21Icon...22-02-2023 @ 13:19 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Strict press
40 x 3
60 x 3
80 x 5
80 x 5
80 x 5
80 x 5
80 x 10
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3

Incline (5 count pauses)
60 x 3
80 x 3
92.5 x 3
92.5 x 3
92.5 x 3
92.5 x 3
92.5 x 3
92.5 x 3

lat raises x 4 sets each arm
rows x 6 sets
rear delts x 3 sets
wjmxm21Icon...24-02-2023 @ 21:50 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 9

Incline
60 x 3
80 x 3
100 x 3
120 x 3
120 x 3
120 x 4

Bicep tendonitis gave me a lot of issues with pressing today

pushdowns x 6 sets

Incline machine (plate weight)
70 x 5
100 x 5
120 x 10
130 x 8
wjmxm21Icon...25-02-2023 @ 15:35 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Deadlift
60 x 3
100 x 3
140 x 3
180 x 3
180 x 3
180 x 3

Speed squats
40 x 3
60 x 3
80 x 3
95 x 3
110 x 3
112.5 x 3
112.5 x 3
112.5 x 3
112.5 x 3
112.5 x 3
112.5 x 3
112.5 x 3
112.5 x 3
wjmxm21Icon...26-02-2023 @ 14:52 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Strict press
40 x 3
55 x 3
70 x 3
85 x 5
85 x 5
85 x 5
85 x 5
85 x 10
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3
70 x 3

Incline (5 count pauses)
60 x 3
80 x 3
92.5 x 3
92.5 x 3
92.5 x 3
92.5 x 3
92.5 x 3
92.5 x 3

lat raises x 4 sets each arm
rows x 6 sets
rear delts x 3 sets
wjmxm21Icon...28-02-2023 @ 16:46 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3
140 x 3
140 x 10

Incline
60 x 3
80 x 3
100 x 3
115 x 1
130 x 3
130 x 3
130 x 3
120 x 6

lying tricep extensions
45 x 10
45 x 9
42.5 x 10

Incline machine (plate weight)
70 x 5
100 x 5
130 x 10
140 x 7
wjmxm21Icon...02-03-2023 @ 17:20 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Squat
40 x 3
60 x 3
80 x 3
100 x 3
120 x 3
140 x 1
160 x 5
170 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 10

160 and 170 were not in the plan but i had the texas power bar and squats felt ok, so thought f**k it.

Speed SLDL
60 x 3
100 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3
130 x 3

SLDL felt s**t- too drained of energy and hamstrings felt tight
wjmxm21Icon...03-03-2023 @ 15:54 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Strict press
40 x 3
60 x 3
75 x 3
90 x 5
90 x 5
90 x 5
90 x 5
90 x 7
70 x 3
73 x 3
73 x 3
73 x 3
73 x 3
73 x 3
73 x 3
73 x 3
73 x 3

dips
+20kg x 3
+30kg x 8
+30kg x 10
+30kg x 9

lat raises x 4 sets each arm
rows x 6 sets
rear delts x 3 sets
wjmxm21Icon...05-03-2023 @ 16:43 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 05.03.2023 @ 16:44 PM by wjmxm21
Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
130 x 1
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 8

Incline
60 x 3
80 x 3
100 x 3
120 x 1
132.5 x 3
132.5 x 2
120 x 7

Bicep tendonitis giving me issues again whilst pressing. 132.5 incline was meh form wise but felt strong enough pressing wise .

Not sure if it was the bar/tendonitis/tightness but my form was s**t, especially lowering the bar to my chest. I changed the bar after the first set, not sure 2nd set was any better though.

120 unrack felt like a tonne, and had to really control the weight.

pushdowns x 6 sets

Incline machine (plate weight)
70 x 5
110 x 8
120 x 10
133 x 5
wjmxm21Icon...07-03-2023 @ 17:03 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Strict press
40 x 3
60 x 3
80 x 1
92 x 5
92 x 5
92 x 5
92 x 5
92 x 7
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3
75 x 3

Deadlift
60 x 3
100 x 3
140 x 1
165 x 1
190 x 3
190 x 3
190 x 3

lat raises x 4 sets each arm
rear delts x 3 sets

Sort of combined sessions as i was busy yesterday, and i am travelling tomorrow.
wjmxm21Icon...09-03-2023 @ 12:30 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Slingshot bench
60 x 3
80 x 3
100 x 3
120 x 3
135 x 1
150 x 3
150 x 3
150 x 3
150 x 3
150 x 3
150 x 3
150 x 3
150 x 3
150 x 7

Incline
60 x 3
80 x 3
100 x 3
120 x 1
132.5 x 4
132.5 x 3
132.5 x 3
122.5 x 7

lying tricep extensions
45 x 10
45 x 9
42.5 x 11

Incline machine (plate weight)
50 x 5
70 x 5
110 x 5
130 x 10
140 x 8
wjmxm21Icon...13-03-2023 @ 08:04 
Avatar
improvment is a MUST !!
Member 1407, 1629 posts
SQ 215, BP 187.5, DL 270
672.5 kgs @ 105kgs UnEq
Post Edited: 13.03.2023 @ 08:04 AM by wjmxm21
Yesterday

Strict press
bar x 5
bar x 5
40 x 3
60 x 3

Shoulders too tight and sore from sunburn to get into the right position and to press, so gave up here.

Incline
60 x 3
80 x 3
90 x 3

Same problem here

Speed squats
40 x 3
60 x 3
80 x 3
95 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3
110 x 3

Hard to get into the right position to rack the bar on my back, and the floor matting was unsafe but got something done.

pushdowns x 6 sets
curls x 3 sets

12345678910 ... ... 5253545556575859606162

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