Kitchen sink time
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| shaun_kelly1993 |  | Kitchen sink time | 31-10-2018 @ 13:16 |
 I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Back for another crack at lifting - have done next to nothing since Feb 2018 - due to laziness. Onto my 3rd week back - will detail what I've done so far below. | ||
| shaun_kelly1993 | | WC 15-10-2018 | 31-10-2018 @ 14:04 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Post Edited: 31.10.2018 @ 14:07 PM by shaun_kelly1993 Mon:Squats: 1s x 5r x 190 3s x 5r x 170 Bench: 1s x 5r x 130 3s x 5r x 110 Chest supported row 6s x 6r Underhand pulldown: 6s x 6r Fly's: 6s x 6r Wed: Deadlifts: 1s x 5r x 200 3s x 5r x 180 Bench: 1s x 5r x 132.5 3s x 5r x 112.5 1 arm chest supported row: 6s x 6r Seated row: 6s x 6r Face pull's 6s x 6r Fri: Pin squat: 5r x 160/180/200/180/180/180 Pin Press: 5r x 100/120/140/120/120/120 Overhead press: 5r x 60/70/80/70/70/70 Log press 5r x 60/70/80/70/70/70 Viking press: 6s x 6r x 80kg (not incl equipment weight) Lat raise: 6s x 6r Power shrugs: 8r x 140/160/180/160/160/160 Sat: Pause dl (just below knee) 5r x 160/180/200/180/180/180 SLDL: 8r x 100/120/140/120/120/120 Dl stance ssb box squats: 5r x 100/120/140/120/120/120 Pulldowns: 6s x 6r Pullover's: 6s x 6r Hyper ext: 3 x 20r | ||
| shaun_kelly1993 | | WC 22-10-2018 | 31-10-2018 @ 14:05 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Post Edited: 31.10.2018 @ 14:37 PM by shaun_kelly1993 Mon:Squats: 2s x 5r x 190 4s x 5r x 170 Bench: 2s x 5r x 130 4s x 5r x 110 Chest supported row 6s x 6r Underhand pulldown: 6s x 6r Fly's: 6s x 6r Wed: Deadlifts: 2s x 5r x 200 4s x 5r x 180 Bench: 2s x 5r x 132.5 4s x 5r x 112.5 1 arm chest supported row: 6s x 6r Seated row: 6s x 6r Face pull's 6s x 6r Fri: Pin squat: 3r x 180/200/220/200/200/200 Pin Press: 3r x 120/140/145/130/130/130 Overhead press: 3r x 70/80/85/75/75/75 Log press 3r x 70/80/85/75/75/75 Viking press: 6s x 6r x 82.5kg (not incl equipment weight) Lat raise: 6s x 6r Power shrugs: 6r x 160/180/200/180/180/180 Sat: Pause dl (just below knee) 3r x 180/200/220/200/200/200 SLDL: 3r x 120/140/180/140/140/140 Dl stance ssb box squats: 3r x 120/140/160/140/140/140 Pulldowns: 6s x 6r Pullover's: 6s x 6r Hyper ext: 3 x 20r | ||
| shaun_kelly1993 | | 30-10-2018 | 31-10-2018 @ 14:51 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Squats: 3 x 5 x 190 5 x 5 x 170 Bench: 3 x 5 x 130 5 x 5 x 110 C-Support row 6 x 6 Underhand pulldown: 6 x 6 Fly's: 6 x 6 | ||
| unit94 |  | ... | 31-10-2018 @ 17:32 |
 what is everyone's fran time? Member 3986, 10443 posts SQ 340, BP 200, DL 400940.0 kgs @ 129kgs Eq | Is it not really weird not lifting for so long? I literally couldn't imagine going even a month without training | ||
| ChrisMcCarthy | | ... | 31-10-2018 @ 18:06 |
Lost his pen, then found his pen. #phew Member 4899, 2956 posts | Welcome back! | ||
| shaun_kelly1993 | | ... | 01-11-2018 @ 12:07 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | unit94 said:Is it not really weird not lifting for so long? I literally couldn't imagine going even a month without training It was mate, combination of work life pressure, planning a wedding & laziness, back now though and hoping it stays that way! | ||
| shaun_kelly1993 | | ... | 01-11-2018 @ 12:08 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | ChrisMcCarthy said:Welcome back! Cheers pal - good to be back | ||
| shaun_kelly1993 | | 31-10-2018 | 01-11-2018 @ 12:10 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Deadlifts: 3s x 5r x 200 5s x 5r x 180 Bench: 3s x 5r x 132.5 5s x 5r x 112.5 1 Arm rows 6s x 6r Single arm pulldown 6s x 6r Rev fly's: 6s x 6r | ||
| shaun_kelly1993 | | 02-11-2018 | 05-11-2018 @ 08:51 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Pin squats: 5r x 140/180/220 3s x 5r x 200 Pin press: 5r x 100/120/140 3s x 5r x 120 Overhead press: 3s x 5r x 75 3s x 5r x 60 Shoulder press machine: 6s x 6r Viking press: 6s x 6r Lat raise: 6s x 6r Power shrugs: 5r x 140/180/220 3s x 5r x 180 Rev fly: 6s x 6r | ||
| shaun_kelly1993 | | 04/11/2018 | 05-11-2018 @ 08:52 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Post Edited: 06.11.2018 @ 08:46 AM by shaun_kelly1993 Paused deadlifts5r x 180/200/220 3s x 5r x 200 SLDL: 5r x 120/170/190/120/120/120 Dl stance ssb box squats: 5r x 120/140/160/140/140/140 Pulldowns: 6s x 6r Pullover's: 6s x 6r Hyper ext: 3 x 20r | ||
| shaun_kelly1993 | | 05-11-2018 | 06-11-2018 @ 08:52 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Post Edited: 08.11.2018 @ 08:22 AM by shaun_kelly1993 Squats: 1s x 5r x 220kg 3s x 5r x 180kg Bench: 1s x 5r x 140kg 3s x 5r x 120kg Chest supported row: 6s x 6r Underhand pulldowns: 6s x 6r Fly's: 6s x 6r | ||
| shaun_kelly1993 | | 07-11-2018 | 09-11-2018 @ 10:13 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Deadlifts: 1s x 5r x 240 3s x 5r x 220 Bench: 1s x 5r x 145 3s x 5r x 125 1 Arm rows 6s x 6r Single arm pulldown 6s x 6r Rev fly's: 6s x 6r | ||
| shaun_kelly1993 | | 09 & 11-11-2018 | 19-11-2018 @ 10:09 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | 09-11-2018: Pin squats: 3r x 180/220/230 3s x 3r x 210 Pin press: 3r x 120/140/160 3s x 3r x 140 Overhead press: 3s x 5r x 80 3s x 5r x 70 Shoulder press machine: 6s x 6r Viking press: 6s x 6r Lat raise: 6s x 6r Power shrugs: 5r x 160/200/225 3s x 5r x 200 Rev fly: 6s x 6r 11-11-2018 Paused deadlifts 3r x 180/220/240 3s x 3r x 220 SLDL: 6r x 120/170/190/120/120/120 Dl stance ssb box squats: 6r x 120/140/160/140/140/140 Pulldowns: 6s x 6r Pullover's: 6s x 6r Hyper ext: 3 x 20r | ||
| shaun_kelly1993 | | WC 12-11-2018 de-load | 19-11-2018 @ 10:16 |
I have done nothing due to laziness Member 4972, 544 posts SQ 275, BP 180, DL 300755.0 kgs @ 130kgs UnEq | Did a little de-load as planned the week went as followed Mon - Rest Tues - Squats: 5r x 100/120/140/160/180 Bench: 5r x 60/100/120/140/140 Deadlifts: 5r x 100/120/140/180/180 Wed - Rest Thurs- OHP_ 5x5 x 80 Lat raise: 3 x 12r Rev fly: 3 x 12r Shrugs: 3 x 140 x 10r Fri - Rest Sat: Pin Squats: 5r x 100/120/140/160/160 Pin Press: 5r x 60/100/120/120/120 Paused Deadlifts: 5r x 100/120/140/140/140 Sun - Rest I have zoned in on a mock comp at the end of January to give me my numbers for a regional comp on 6th April 2019 Goals for Jan will be: Squat - 290kg @ RPE 9 Bench: 180kg @ RPE 9 Deadlift: 305kg @ RPE9 Training is broken down into 3 blocks of 3 weeks + 1 comp week now to take me up to this point, starting today (Monday 19th Nov 2018) & concluding with a mock comp on 26th Jan 2019. | ||