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Kitchen sink time

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shaun_kelly1993IconKitchen sink time31-10-2018 @ 13:16 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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_kelly1993IconWC 15-10-201831-10-2018 @ 14:04 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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_kelly1993IconWC 22-10-201831-10-2018 @ 14:05 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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_kelly1993Icon30-10-201831-10-2018 @ 14:51 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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
unit94Icon...31-10-2018 @ 17:32 
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what is everyone's fran time?
Member 3986, 10443 posts
SQ 340, BP 200, DL 400
940.0 kgs @ 129kgs Eq
Is it not really weird not lifting for so long? I literally couldn't imagine going even a month without training
ChrisMcCarthyIcon...31-10-2018 @ 18:06 
Lost his pen, then found his pen. #phew
Member 4899, 2956 posts
Welcome back!
shaun_kelly1993Icon...01-11-2018 @ 12:07 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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_kelly1993Icon...01-11-2018 @ 12:08 
Avatar
I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
ChrisMcCarthy said:Welcome back!


Cheers pal - good to be back
shaun_kelly1993Icon31-10-201801-11-2018 @ 12:10 
Avatar
I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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_kelly1993Icon02-11-201805-11-2018 @ 08:51 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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_kelly1993Icon04/11/201805-11-2018 @ 08:52 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 kgs @ 130kgs UnEq
Post Edited: 06.11.2018 @ 08:46 AM by shaun_kelly1993
Paused deadlifts

5r 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_kelly1993Icon05-11-201806-11-2018 @ 08:52 
Avatar
I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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_kelly1993Icon07-11-201809-11-2018 @ 10:13 
Avatar
I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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_kelly1993Icon09 & 11-11-201819-11-2018 @ 10:09 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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_kelly1993IconWC 12-11-2018 de-load19-11-2018 @ 10:16 
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I have done nothing due to laziness
Member 4972, 544 posts
SQ 275, BP 180, DL 300
755.0 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.

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