Slowgress
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LeedsMiniPower25/11/15 @ 09:15
Tuesday
Bench
10 x bar
10 x bar
5 x 70kg
5 x 100kg
3 x 120kg
3 x 140kg
3 x 160kg
3 x 160kg
3 x 165kg
3 x 165kg
cg bench
5 x 120kg
5 x 130kg
5 x 140kg
5 x 150kg
Incline bench
20 x bar
20 x 40kg
20 x 50kg
20 x 60kg
Flat db chest press - palms in
4 x 10
Wide grip pullups
4 x 5
Seated row
4 x 10
Tricep pushdown
4 x 10
Tricep pushdown with bands
4 x 15
Hack squat
4 x 15
Bench
10 x bar
10 x bar
5 x 70kg
5 x 100kg
3 x 120kg
3 x 140kg
3 x 160kg
3 x 160kg
3 x 165kg
3 x 165kg
cg bench
5 x 120kg
5 x 130kg
5 x 140kg
5 x 150kg
Incline bench
20 x bar
20 x 40kg
20 x 50kg
20 x 60kg
Flat db chest press - palms in
4 x 10
Wide grip pullups
4 x 5
Seated row
4 x 10
Tricep pushdown
4 x 10
Tricep pushdown with bands
4 x 15
Hack squat
4 x 15
LeedsMiniPower30/11/15 @ 09:21
Thursday
Front squats
10 x bar
10 x bar
10 x 50kg
5 x 60kg
5 x 80kg
5 x 100kg
Deficit deads
5 x 70kg
5 x 70kg
5 x 120kg
5 x 150kg
5 x 160kg
5 x 170kg
5 x 170kg
5 x 170kg
Rack pulls
3 x 170kg
3 x 190kg
3 x 200kg
3 x 200kg
3 x 200kg
Leg press
6 x 10
Calf extension
3 x 25
db row
4 x 5
Lat pulldown
4 x 10
Meadows row
4 x 8
Hypers
4 x 8
Preacher curls
4 x 8
Band pull apart
4 x 8
Front squats
10 x bar
10 x bar
10 x 50kg
5 x 60kg
5 x 80kg
5 x 100kg
Deficit deads
5 x 70kg
5 x 70kg
5 x 120kg
5 x 150kg
5 x 160kg
5 x 170kg
5 x 170kg
5 x 170kg
Rack pulls
3 x 170kg
3 x 190kg
3 x 200kg
3 x 200kg
3 x 200kg
Leg press
6 x 10
Calf extension
3 x 25
db row
4 x 5
Lat pulldown
4 x 10
Meadows row
4 x 8
Hypers
4 x 8
Preacher curls
4 x 8
Band pull apart
4 x 8
LeedsMiniPower30/11/15 @ 09:23
Sunday
Squats
10 x bar
10 x bar
10 x 60kg
10 x 100kg
5 x 130kg
Belt on
6 x 150kg
6 x 150kg
6 x 150kg
Box squats - paused
3 x 130kg
3 x 150kg
3 x 170kg
Walking lunges
3 x 10m
Calf raise
4 x 15
Leg curl
4 x 12
Leg extension
4 x 12
db curls
4 x 12
Squats
10 x bar
10 x bar
10 x 60kg
10 x 100kg
5 x 130kg
Belt on
6 x 150kg
6 x 150kg
6 x 150kg
Box squats - paused
3 x 130kg
3 x 150kg
3 x 170kg
Walking lunges
3 x 10m
Calf raise
4 x 15
Leg curl
4 x 12
Leg extension
4 x 12
db curls
4 x 12
LeedsMiniPower01/12/15 @ 09:52
Monday
Bench
10 x 60kg
5 x 100kg
5 x 120kg
3 x 140kg
5 x 160kg
6 x 160kg
7 x 160kg
3 x 160kg - 2 board
3 x 170kg - 2 board
3 x 175kg - 2 board
Incline db chest press
4 x 10
Reverse pec deck
4 x 8
Pec deck
4 x 8
Single arm chest machine
4 x 8
Low pulley row
4 x 8
tricep pushdown
4 x 15
Preacher curls
4 x 12
Hack squats
4 x 12
Bench
10 x 60kg
5 x 100kg
5 x 120kg
3 x 140kg
5 x 160kg
6 x 160kg
7 x 160kg
3 x 160kg - 2 board
3 x 170kg - 2 board
3 x 175kg - 2 board
Incline db chest press
4 x 10
Reverse pec deck
4 x 8
Pec deck
4 x 8
Single arm chest machine
4 x 8
Low pulley row
4 x 8
tricep pushdown
4 x 15
Preacher curls
4 x 12
Hack squats
4 x 12
LeedsMiniPower03/12/15 @ 08:59
Weds
Front squats - paused
5 x bar
5 x bar
5 x 60kg
5 x 60kg
5 x 80kg
5 x 80kg
Squats
8 x 80kg
8 x 100kg
8 x 120kg
8 x 120kg
Deficit deads
5 x 70kg
5 x 70kg
5 x 100kg
5 x 140kg
5 x 160kg
5 x 180kg
Rack pulls - below knee
3 x 150kg
3 x 190kg
3 x 210kg
3 x 230kg
Leg press
4 x 8
Pullups
4 x 5
DB row
4 x 6 x 50kg
Lat pulldown
4 x 8
Hypers
4 x 8
Face pulls
5 x 8
Seated row
4 x 8
Z bar curls
4 x 10
Hammer curls
4 x 10
Front squats - paused
5 x bar
5 x bar
5 x 60kg
5 x 60kg
5 x 80kg
5 x 80kg
Squats
8 x 80kg
8 x 100kg
8 x 120kg
8 x 120kg
Deficit deads
5 x 70kg
5 x 70kg
5 x 100kg
5 x 140kg
5 x 160kg
5 x 180kg
Rack pulls - below knee
3 x 150kg
3 x 190kg
3 x 210kg
3 x 230kg
Leg press
4 x 8
Pullups
4 x 5
DB row
4 x 6 x 50kg
Lat pulldown
4 x 8
Hypers
4 x 8
Face pulls
5 x 8
Seated row
4 x 8
Z bar curls
4 x 10
Hammer curls
4 x 10
LeedsMiniPower04/12/15 @ 08:43
Thursday
Bench
10 x bar
10 x bar
10 x 60kg
All paused from here - 3 seconds at top and bottom
3 x 80kg
3 x 100kg
3 x 115kg
3 x 130kg
3 x 130kg
3 x 130kg
incline bench
20 x 40kg
15 x 60kg
15 x 60kg
5 x 90kg
db fly
4 x 8
Shoulder press machine
6 x 12
Side db raise
4 x 15
upright row
4 x 10
front db raise
4 x 10
tricep pushdown
4 x 20
single arm tricep
4 x 10
Bench
10 x bar
10 x bar
10 x 60kg
All paused from here - 3 seconds at top and bottom
3 x 80kg
3 x 100kg
3 x 115kg
3 x 130kg
3 x 130kg
3 x 130kg
incline bench
20 x 40kg
15 x 60kg
15 x 60kg
5 x 90kg
db fly
4 x 8
Shoulder press machine
6 x 12
Side db raise
4 x 15
upright row
4 x 10
front db raise
4 x 10
tricep pushdown
4 x 20
single arm tricep
4 x 10
LeedsMiniPower07/12/15 @ 09:35
Saturday
Squats
8 x bar
8 x bar
8 x 60kg
8 x 100kg
8 x 130kg
8 x 160kg
8 x 160kg
8 x 160kg
1 x 180kg
1 x 200kg
1 x 200kg
3 x 130kg paused
3 x 130kg paused
3 x 130kg paused
single leg extension
5 x 8
Single leg press
5 x 8
leg curl
5 x 12
Dips
4 x 8
db curls
4 x 12
Lunges
3 x 8
Z bar curls
4 x 8
Squats
8 x bar
8 x bar
8 x 60kg
8 x 100kg
8 x 130kg
8 x 160kg
8 x 160kg
8 x 160kg
1 x 180kg
1 x 200kg
1 x 200kg
3 x 130kg paused
3 x 130kg paused
3 x 130kg paused
single leg extension
5 x 8
Single leg press
5 x 8
leg curl
5 x 12
Dips
4 x 8
db curls
4 x 12
Lunges
3 x 8
Z bar curls
4 x 8
LeedsMiniPower08/12/15 @ 20:45
Tuesday
Db fly
4 x 8
Bench
10 x bar
10 x bar
5 x 70kg
5 x 100kg
5 x 120kg
All paused from here
1 x 140kg
1 x 160kg
1 x 175kg
3 x 120kg plus chains
3 x 140kg plus chains
3 x 140kg plus chains
8 x 120kg
8 x 120kg
Decline bench
10 x bar
10 x 50kg
10 x 70kg
10 x 100kg
Incline db chest press
6 x 8
Leg press
4 x 20
Kb shrugs
5 x 6
Seated btn press
10
10
5
5
5
Meadow row
4 x 6
Lying db tricep extension
8 x 8
Tricep push down with rope
4 x 10
Bb curls
4 x 5
Z bar curls
4 x 8
Single arm tricep push down
15
10
10
15
Db fly
4 x 8
Bench
10 x bar
10 x bar
5 x 70kg
5 x 100kg
5 x 120kg
All paused from here
1 x 140kg
1 x 160kg
1 x 175kg
3 x 120kg plus chains
3 x 140kg plus chains
3 x 140kg plus chains
8 x 120kg
8 x 120kg
Decline bench
10 x bar
10 x 50kg
10 x 70kg
10 x 100kg
Incline db chest press
6 x 8
Leg press
4 x 20
Kb shrugs
5 x 6
Seated btn press
10
10
5
5
5
Meadow row
4 x 6
Lying db tricep extension
8 x 8
Tricep push down with rope
4 x 10
Bb curls
4 x 5
Z bar curls
4 x 8
Single arm tricep push down
15
10
10
15
LeedsMiniPower10/12/15 @ 09:05
Weds
Squats
5 x bar
5 x bar
5 x 70kg
5 x 120kg
3 x 160kg
3 x 190kg belt on
2 x 210kg
1 x 220kg
beltless paused
1 x 170kg
1 x 170kg
1 x 170kg
Deficit deads - beltless
5 x 70kg
5 x 70kg
5 x 120kg
3 x 160kg
3 x 190kg
3 x 190kg
3 x 190kg
Rack pulls
3 x 160kg
3 x 200kg
3 x 240kg
3 x 240kg
Beltless sumo deads
3 x 160kg
3 x 160kg
3 x 160kg
3 x 160kg
BB row
4 x 6
4 x 6 underhand grip
Hypers
4 x 5
2 x 10
Lat pulldown
4 x 8
Face pulls
4 x 8
Seated row
4 x 6
Squats
5 x bar
5 x bar
5 x 70kg
5 x 120kg
3 x 160kg
3 x 190kg belt on
2 x 210kg
1 x 220kg
beltless paused
1 x 170kg
1 x 170kg
1 x 170kg
Deficit deads - beltless
5 x 70kg
5 x 70kg
5 x 120kg
3 x 160kg
3 x 190kg
3 x 190kg
3 x 190kg
Rack pulls
3 x 160kg
3 x 200kg
3 x 240kg
3 x 240kg
Beltless sumo deads
3 x 160kg
3 x 160kg
3 x 160kg
3 x 160kg
BB row
4 x 6
4 x 6 underhand grip
Hypers
4 x 5
2 x 10
Lat pulldown
4 x 8
Face pulls
4 x 8
Seated row
4 x 6
LeedsMiniPower14/12/15 @ 09:33
Friday
Bench - trying out comp bench at the gym
5 x bar
5 x bar
5 x 70kg
5 x 100kg
All paused from here
1 x 120kg
1 x 140kg
1 x 160kg
1 x 170kg
3 x 140kg
3 x 140kg
3 x 140kg
3 x 150kg
Pin press
3 x 120kg
3 x 120kg
3 x 120kg
Calf raise
4 x 25
Strict press
8 x bar
8 x bar
5 x 50kg
5 x 70kg
5 x 80kg
5 x 90kg
Incline bench
20 x bar
20 x 50kg
20 x 50kg
20 x 50kg
Smith machine shoulder press
4 x 10
db chest press - arms flaired
4 x 10 x 30kg
Upright row
4 x 10
Side db raise
4 x 10
Front raise
4 x 10
Preacher curl
4 x 10
Tricep pushdown
4 x 20
Bench - trying out comp bench at the gym
5 x bar
5 x bar
5 x 70kg
5 x 100kg
All paused from here
1 x 120kg
1 x 140kg
1 x 160kg
1 x 170kg
3 x 140kg
3 x 140kg
3 x 140kg
3 x 150kg
Pin press
3 x 120kg
3 x 120kg
3 x 120kg
Calf raise
4 x 25
Strict press
8 x bar
8 x bar
5 x 50kg
5 x 70kg
5 x 80kg
5 x 90kg
Incline bench
20 x bar
20 x 50kg
20 x 50kg
20 x 50kg
Smith machine shoulder press
4 x 10
db chest press - arms flaired
4 x 10 x 30kg
Upright row
4 x 10
Side db raise
4 x 10
Front raise
4 x 10
Preacher curl
4 x 10
Tricep pushdown
4 x 20
LeedsMiniPower14/12/15 @ 09:36
Saturday
Squats
5 x bar
5 x bar
5 x 70kg
5 x 120kg
5 x 150kg
8 x 170kg belt on
8 x 170kg
8 x 170kg
1 x 190kg
1 x 210kg
1 x 210kg
1 x 210kg
3 x 120kg belt off/paused
3 x 120kg paused
3 x 140kg paused
3 x 140kg paused
Leg press
4 x 8
Leg curl
4 x 12
Leg extension
4 x 12
Wide arm pullup
4 x 5
cg pulldown
5 x 10
Squats
5 x bar
5 x bar
5 x 70kg
5 x 120kg
5 x 150kg
8 x 170kg belt on
8 x 170kg
8 x 170kg
1 x 190kg
1 x 210kg
1 x 210kg
1 x 210kg
3 x 120kg belt off/paused
3 x 120kg paused
3 x 140kg paused
3 x 140kg paused
Leg press
4 x 8
Leg curl
4 x 12
Leg extension
4 x 12
Wide arm pullup
4 x 5
cg pulldown
5 x 10
LeedsMiniPower15/12/15 @ 08:57
Monday
Bench
8 x bar
8 x bar
5 x 60kg
5 x 100kg
5 x 120kg
3 x 140kg
3 x 160kg
1 x 180kg - was meant to be 3 but caught the j hooks
2 x 180kg
8 x 140kg
8 x 140kg
3 x 100kg cg
3 x 120kg cg
3 x 140kg cg
Incline db press - palms in
6 x 24kg
6 x 30kg
6 x 36kg
6 x 40kg
6 x 46kg
Incline bench - elbows flaired
12 x 40kg
12 x 60kg
12 x 60kg
12 x 60kg
Lying tricep extension
8 x 10 x 14kg
Tricep pushdown
4 x 12
Low pulley cable row
4 x 8
Bench
8 x bar
8 x bar
5 x 60kg
5 x 100kg
5 x 120kg
3 x 140kg
3 x 160kg
1 x 180kg - was meant to be 3 but caught the j hooks
2 x 180kg
8 x 140kg
8 x 140kg
3 x 100kg cg
3 x 120kg cg
3 x 140kg cg
Incline db press - palms in
6 x 24kg
6 x 30kg
6 x 36kg
6 x 40kg
6 x 46kg
Incline bench - elbows flaired
12 x 40kg
12 x 60kg
12 x 60kg
12 x 60kg
Lying tricep extension
8 x 10 x 14kg
Tricep pushdown
4 x 12
Low pulley cable row
4 x 8
LeedsMiniPower15/12/15 @ 10:12
weighed myself last night and was 109 clothed so I am guessing around 107 in the morning.
If I can get to some reasonable number's then I would like to but as we no with me I tend to bottle it.
When are you competing next?
If I can get to some reasonable number's then I would like to but as we no with me I tend to bottle it.
When are you competing next?
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