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Billwest | ... | 12-11-2023 @ 14:15 | |

Member 541, 4814 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Sunday Paused Bench 20kg x 10 40kg x 5 60kg x 5 80kg x 3 92.5kg x 1 102.5kg x 1 95kg x 3 87.5kg x 3 87.5kg x 3 Pin Press 85kg x 5 Chins bwt x 6 x 3 sets DB Rows 40kg x 10 x 3 sets Reverse curls 20kg x 10 x 3 sets Bar hangs 40secs x 1 Not a very good session. Bench felt heavy and my right shoulder does not feel great atm. Not all sessions are going to go well I suppose. In 2 minds to spend a few weeks with light weights and high reps. (91.1) | ||

Billwest | ... | 13-11-2023 @ 18:30 | |

Member 541, 4814 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Monday Squat 20kg x 10 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 5 140kg x 5 140kg x 5 140kg x 5 140kg x 5 140kg x 5 SLDL 60kg x 5 100kg x 3 130kg x 3 150kg x 5 150kg x 5 150kg x 5 Leg Extensions pin6 x 10 pin7 x 10 pin8 x 10 Copenhagen planks left leg 15 secs x 3 right leg 15 secs x 2 Front planks 1 min 15 x 2 Bar hangs 50 secs x 2 This was quite a hard session. Squats went reasonably well and I was never in danger of failing them, but the last couple of sets my back ached a little on the last rep or 2. Thankfully SLDLs did not aggravate my lower back further so I'm hoping a good rest and stretching will see my back right. (90.9) | ||

Billwest | ... | 15-11-2023 @ 15:09 | |

Member 541, 4814 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Wednesday Close Grip Bench 20kg x 10 40kg x 5 60kg x 5 80kg x 3 95kg x 3 95kg x 3 95kg x 3 85kg x 5 Overhead press 40kg x 12 x 2 sets Pendlay rows 60kg x 8 80kg x 8 85kg x 8 x 2 sets Lat raises 12kg x 12 x 3 sets Face Pulls pin12 x 12 x 3 sets Seated Calf raises 50kg x 12 x 3 sets Seated DB Curls 15kg x 10 x 3 sets Bar Hangs 30 secs x 2 Close Grip was a bit harder than expected today, maybe as a consequence of setting up on a narrow bench in the power rack. Strangely, my shoulders feel a bit battered atm. I think it is time to do some higher volume/ lower weight work on upper body. Otherwise I'm going to end up injuring myself. I seem to be all niggles atm and don't want to turn them into overuse injuries. (91.3) | ||

Billwest | ... | 17-11-2023 @ 19:30 | |

Member 541, 4814 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Friday Paused Squat 20kg x 10 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 1 155kg x 1 140kg x 2 140kg x 2 Trap Bar Deadlift 60kg x 5 100kg x 5 140kg x 5 140kg x 5 160kg x 5 Side planks l each side 1 min Bar Hangs 45 secs x 2 This was not a good session. As suspected, my back felt a bit crap, especially on squats. I stopped a set or 2 short of what I intended. Trap bar deadlifts didn't put much pressure on my back. Not sure how much the bar weighs, but over 20kg I think. These felt rather heavy. (91.3) | ||

Billwest | ... | 19-11-2023 @ 13:54 | |

Member 541, 4814 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Sunday Bench Press 20kg x 10 50kg x 5 70kg x 12 70kg x 12 Incline Press 50kg x 10 x 3 sets Pec Dec pin4 x 10 pin5 x 10 pin6 x 10 Standing calf raises pin10 x 12 x 3 sets HG Pulldown 40kg x 10 70kg x 10 x 3 sets Dumbbell Row 40kg x 12 x 3 sets Pressdowns pin12 x 12 x 2 sets Reverse Curls 20kg x 10 x 2 sets Higher rep stuff today. Nothing too tricky, and I got through it reasonably quickly too. Will run this for 3 weeks on Bench and overhead, and see how i feel. See if it makes my shoulders and wrists any less achey. We'll see. (91.0_ | ||

Billwest | ... | 20-11-2023 @ 19:00 | |

Member 541, 4814 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Monday Squat 20kg x 10 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 6 140kg x 6 140kg x 6 140kg x 6 140kg x 6 140kg x 6 Leg Curls 3 x 12 (ascending sets, can't remember weight) Copenhagen Plan 2 x 15 secs each leg Front plank 1 min 15 secs x 2 Bar Hangs 45 secs x 2 Good session. Squat went quite well, despite not sleeping much last night. Feel better after all the nasty niggles I've had. Did not do any deadlift variation today, taking no chances. Bar hangs more difficult as doing trap bar deadlifts on Friday really bruised my thumbs. (91.0) | ||

Billwest | ... | 22-11-2023 @ 19:33 | |

Member 541, 4814 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Post Edited: 24.11.2023 @ 18:37 PM by Billwest WednesdayOverhead Press 20kg x 10 42.5kg x 12 42.5kg x 12 42.5kg x 12 CGBP 50kg x 5 70kg x 10 x 3 sets Face Pulls pin12 x 12 x 3 sets Seated Calf Raises 50kg x 12 x 3 sets Pendlay Rows 70kg x 8 x 4 sets Lat Raises 12.5kg x 12 x 3 sets Seated DB Curls 15kg x 10 x 3 set Bar Hangs 45 secs x 1 And that was it! Certainly left me feeling quite energised. We'll see how long this progresses. (91.5) | ||

Billwest | ... | 24-11-2023 @ 18:41 | |

Member 541, 4814 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Friday Paused Squat 20kg x 10 60kg x 5 80kg x 3 100kg x 2 120kg x 1 140kg x 1 160kg x 1 145kg x 3 135kg x 3 135kg x 3 135kg x 3 Deadlift 60kg x 5 100kg x 3 140kg x 3 160kg x 2 175kg x 3 175kg x 3 175kg x 3 Copenhagen plank 15 secs x 2 each leg Side plank 1 min each side Bar hangs 50 secs x 2 Top single on paused squats was quite hard, but I was pleased with down sets, which became progressively easier. Back did not feel great for deadlifts, but was trying to use my legs more on these. (91.1) | ||

Billwest | ... | 26-11-2023 @ 14:05 | |

Member 541, 4814 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Sunday Bench Press 20kg x 10 50kg x 5 72.5kg x 12 72.5kg x 12 72.5kg x 12 Incline DB Press 25kg x 10 x 4 sets Pec Dec pin5 x 10 pin6 x 10 pin7 x 10 Standing Calf Raises pin10 x 12 pin11 x 12 x 2 sets HG Pulldown 60kg x 10 75kg x 10 x 3 sets DB Row 42.5kg x 12 x 3 sets Pressdown pin12 x 12 pin12 x 4 (ouch - aborted, pain in forearm) Reverse DB Curls 20kg x 10 x 3 sets Reasonably good session. Bench a little more difficult. DB incline presses were too light. Rest was fine except pressdowns, which trigger pain in my left forearm. (91.4) | ||

Billwest | ... | 27-11-2023 @ 19:11 | |

Member 541, 4814 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Monday Squat 20kg x 10 60kg x 5 80kg x 3 100kg x 3 120kg x 2 140kg x 1 150kg x 5 150kg x 5 150kg x 5 150kg x 5 150kg x 5 Leg Extensions pin6 x 12 pin7 x 12 pin8 x 12 Copenhagen Planks each side 2 x 15 secs Front Planks 1 min 15 x 2 Bar Hangs 50 secs x 2 This was a hard squatting day. Every set was hard, but once I made the 1st set I never thought I would fail a set. This represents my best 5 x 5 since Feb 2020, all the better because my back is not 100%. I'm sure this will hurt tomorrow, but anyway, onward and upward. (91.1) | ||

Billwest | ... | 29-11-2023 @ 20:06 | |

Member 541, 4814 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Post Edited: 29.11.2023 @ 20:07 PM by Billwest WednesdayOHP 20kg x 10 40kg x 5 45kg x 12 45kg x 12 45kg x 12 45kg x 12 CGBP 50kg x 5 75kg x 10 75kg x 9 75kg x 8 Face Pulls pin12 x 12 x 3 Pendlay Rows 75kg x 8 x 4 sets Seated Calf Raises 55kg x 12 x 3 sets Lat Raises 12.5kg x 12 x 3 sets Seated DB Curls 15kg x 10 x 3 sets The overhead press was quite hard today, just the sheer number of reps wrecked my shoulders and tris, which made the close grip harder than I thought. The rest went reasonably well (91.5) | ||

Billwest | ... | 01-12-2023 @ 19:35 | |

Member 541, 4814 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Friday Paused Squat 20kg x 10 60kg x 5 90kg x 3 110kg x 3 130kg x 2 150kg x 1 162.5kg x 1 147.5kg x 3 135kg x 3 135kg x 3 135kg x 3 Deadlift 60kg x 5 100kg x 3 140kg x 3 170kg x 3 170kg x 3 170kg x 3 Copenhagen planks each leg 3 x 15 secs Side planks 1 min per side Bar hangs 55 secs x 1 45 secs x 1 This was a reasonably good session. Slight increase increase in top single and down set tripe on paused squat. Deadlift moved quickly, though it was fairly light as I didn't want top aggravate my SI joint further. (91.3) | ||

Billwest | ... | 03-12-2023 @ 14:34 | |

Member 541, 4814 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Sunday Bench Press 20kg x 10 50kg x 5 75kg x 12 75kg x 12 75kg x 12 75kg x 12 Incline DB Press 27.5kg x 10 x 3 sets Pec Dec pin5 x 12 pin6 x 12 pin7 x 12 Standing Calf Raises pin11 x 12 x 3 sets HG Pulldown 60kg x 10 80kg x 10 x 3 sets DB Rows 45kg x 12 x 3 sets Forearm rehab This was not a bad sessiopn. Lots of hypertrophy, with little wrist and no shoulder pain, so job done. 4 x 12 would be hard on any weight, so I was pleased to make this. Everything else went smoothly, most exercise a little heavier than last Sunday. 3 x 10 next week, so should be easier. (91.4) | ||

Billwest | ... | 04-12-2023 @ 16:35 | |

Member 541, 4814 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Monday Squat 20kg x 10 60kg x 5 90kg x 3 110kg x 3 130kg x 2 150kg x 1 157.5kg x 4 157.5kg x 4 157.5kg x 4 157.5kg x 4 Le Extensions pin6 x 12 pin7 x 12 pin8 x 12 Copenhagen planks left leg 3 x 15 secs right leg 2 x 15 secs Planks 1 min 20 x 2 Bar hangs 55 secs x 1 50 secs x 1 Today's squatting was HARD! I did not feel particularly good in warm-up, 130 felt particularly heavy. Working sets started really hard, but at least they didn't get significantly harder. Last rep of last set felt really backy. I expect I'll feel that later. At least touchdown squats seem to have sorted out my knee pain. (91.1) | ||

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