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1369philIcon...17-09-2018 @ 06:37 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Rack bench 110 x 5,5,5,5
Incline 90 x 8,5,6
Flyes 22 x 8,8,8
Hammer overhead press 50 x 8,8
Pushdowns 3 sets x 8
1369philIcon...18-09-2018 @ 16:34 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Pause squats 140 x 2, 120 x 5 (4 sets)
Block deadlift 180 x 2

Some other bits, very poor session
1369philIcon...20-09-2018 @ 07:39 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Hammer shoulder press to 100 x 5,5,5
Bent over row 125 x 6, 120 x 8,8
Pulldowns 8 x 8, 9 x 8,8
Long cable row 3 sets x 8
Renegade rows 12 x 6,6 (stupid name for an interesting exercise)

Hammer press was done as my shoulders have been sore forever and Iíve not been able to overhead press which makes this a weakness to address for my benching.
Bent over rows and ďlatĒ work falls under the same category, Iíve not done any for ages and it certainly canít harm to do some.
I think that the next few weeks might be Mon - bench, Tues - Deads, Thurs - overhead and back, Friday - squats.
1369philIcon...24-09-2018 @ 11:20 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Bench 130, 100 x 9
Incline 100 x 2, 60 x 15
Flyes 10 x 10, 20 x 10,10
1369philIcon...25-09-2018 @ 19:02 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Trap bar Deads 200, 220 x F, 140 x 11
Lots of accessory stuff.
1369philIcon...27-09-2018 @ 07:20 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Squats 120 x 4, 130 x 4, 140 x 4, 132 x 4,4
Front squats 80 x 4, 90 x 4, 100 x 4, 95 x 4,4
Bench 100 x 4, 110 x 4, 115 x 4, 107 x 4,4


A day of 4s
1369philIcon...28-09-2018 @ 06:48 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Narrow stance squats 80 x 6, 75 x 6,6
Hammer machine press 100 x 5, 95 x 5,5
Bent over row 130 x 5, 122 x 5,5
1369philIcon...02-10-2018 @ 07:09 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Yesterday

Squats 140, 155 x2
Bench 120, 127 x 2
Deads 180 x 2
Beltless squat 130 x 3

Today

Pause squat 130 x 3, 125 x 3
Long pause bench 110 x 3, 105 x 3
Pause Deads 160 x 3, 152 x 3
Standing press 60 x 3,3
Bent over row 100 x 8, 110 x 8, 120 x 8, 110 x 8
1369philIcon...30-10-2018 @ 07:14 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Beltless squats 140, 120 x 5 (4 sets - all supersetted with single leg extensions, which really helped the leg pain)
Push press 90 and 2 misses at 100
Press 60 x 6 (3 sets)
Face pulls 3 sets of 12
1369philIcon...02-11-2018 @ 14:18 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Bench press 130 x 1, 110 x 5 (3 sets)
Bent over rows 140 x 3, 100 x 10 (2 sets)

Lots of prone shoulder work
1369philIcon...06-11-2018 @ 17:47 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Squats 105 x 7 (4 sets)
Bench 85 x 7 (4 sets)
Seated dumbell press 15 x 8 (3 sets)
Bent over row 100 x 12 (2 sets) 100 x 8
45 degree back raise - 12 reps (4 sets)
1369philIcon...07-11-2018 @ 08:28 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Deads 125 x 7 (4 sets)
Long pause bench 80 x 5 (3 sets)
Split squats 20 x 5 (3 sets)
Wide cable rows - 5 sets of 8
Wayne_CowdreyIcon...07-11-2018 @ 10:18 
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'very impressive' ............ 7 years ago.
Member 400, 19824 posts
Solid training.

Have you ever push pressed 100kg?
1369philIcon...07-11-2018 @ 15:46 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Wayne_Cowdrey said:Solid training.

Have you ever push pressed 100kg?


Once, as a younger man.
1369philIcon...08-11-2018 @ 07:46 
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doesnt work hard enough in the gym
Member 1492, 2138 posts
SQ 170, BP 145, DL 195
510.0 kgs @ 112kgs UnEq
Pin squats 105 x 6 (3 sets)
Pin bench 90 x 6 (3 sets)
One arm rows 30 x 10 (5 sets)
Bird dogs - purple band x 6 (3 sets)

The pin squats were really hard

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