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MidE07/01/15 @ 21:46
Ptw intermediate program week 7 day 3
Front squat
Work up to a set of 6 to 8 at RPE of 7
8 reps at 97.5kg*
Repeat that weight and reps until it becomes RPE 8
3 more sets
Incline bench
Same as above
8 reps at 82.5kg
3 more sets
Band face pulls
3x25
Front squat
Work up to a set of 6 to 8 at RPE of 7
8 reps at 97.5kg*
Repeat that weight and reps until it becomes RPE 8
3 more sets
Incline bench
Same as above
8 reps at 82.5kg
3 more sets
Band face pulls
3x25
MidE09/01/15 @ 22:19
Ptw intermediate program week 7 day 4
Agile 8
Squat
Worked up to
1x3 180kg
Load drop
1x3 175kg
Competition bench
Worked up to
1x3 127.5kg
Load drop
3x3 120kg
Sumo deadlift
Work up to
1x3 207.5kg
Load drop
1x3 200kg
Agile 8
Squat
Worked up to
1x3 180kg
Load drop
1x3 175kg
Competition bench
Worked up to
1x3 127.5kg
Load drop
3x3 120kg
Sumo deadlift
Work up to
1x3 207.5kg
Load drop
1x3 200kg
MidE10/01/15 @ 22:17
Saturday fluff day
Pull ups
3x7
1x6
Shrugs
3x10 100kg
1x15 60kg
Rear delt fly
3x20 2.5kg plate each hand
Gunz
Pull ups
3x7
1x6
Shrugs
3x10 100kg
1x15 60kg
Rear delt fly
3x20 2.5kg plate each hand
Gunz
MidE12/01/15 @ 21:41
Ptw intermediate program week 8 day 1
Agile 8
Shoulder dislocates
2 count paused squat
Worked up to
6 reps at*147.5kg Rpe 9
Minus 7.5%ish
4 sets at 135kg
2 count paused bench
Worked up to
6 reps at 120kg rpe 9
Minus 7.5%ish
3 sets at 110kg
Conventional Deficit dead
Worked up to
6 reps at 157.5kg rpe 9
Minus 5%ish
4 sets 150kg
Close grip paused bench
Worked up to
6 reps at 115kg rpe 9
Minus 5%ish
2 sets at 110kg
Agile 8
Shoulder dislocates
2 count paused squat
Worked up to
6 reps at*147.5kg Rpe 9
Minus 7.5%ish
4 sets at 135kg
2 count paused bench
Worked up to
6 reps at 120kg rpe 9
Minus 7.5%ish
3 sets at 110kg
Conventional Deficit dead
Worked up to
6 reps at 157.5kg rpe 9
Minus 5%ish
4 sets 150kg
Close grip paused bench
Worked up to
6 reps at 115kg rpe 9
Minus 5%ish
2 sets at 110kg
MidE14/01/15 @ 22:33
Ptw intermediate program week 8 day 3
Front squat
Work up to a set of 6 to 8 at RPE of 7
8 reps at 100kg
Repeat that weight and reps until it becomes RPE 8
4 more sets
Incline bench
Same as above
8 reps at 85kg
2 more sets
Band face pulls
3x25
Front squat
Work up to a set of 6 to 8 at RPE of 7
8 reps at 100kg
Repeat that weight and reps until it becomes RPE 8
4 more sets
Incline bench
Same as above
8 reps at 85kg
2 more sets
Band face pulls
3x25
MidE16/01/15 @ 21:08
Ptw intermediate program week 8 day 4
Agile 8
Squat
Worked up to
1x3 182.5kg rpe 8. all felt good and quick. Wanted to do some singles to so also did
1x1 195kg
1x1 200kg
Neither full on grinds but a good amount of grind
Load drop
1x3 175kg
Competition bench
Worked up to
1x3 130kg at rpe 8.5. Moved quick
Load drop
1x3 125kg
Bench feels like its moving again now. Don't want to test anything just yet,will keeping going.
Sumo deadlift
Work up to
1x3 210kg rpe 8.5
Load drop
1x3 205kg got all out of shape on the last rep which made it harder than it should have been. Called it quits.
Agile 8
Squat
Worked up to
1x3 182.5kg rpe 8. all felt good and quick. Wanted to do some singles to so also did
1x1 195kg
1x1 200kg
Neither full on grinds but a good amount of grind
Load drop
1x3 175kg
Competition bench
Worked up to
1x3 130kg at rpe 8.5. Moved quick
Load drop
1x3 125kg
Bench feels like its moving again now. Don't want to test anything just yet,will keeping going.
Sumo deadlift
Work up to
1x3 210kg rpe 8.5
Load drop
1x3 205kg got all out of shape on the last rep which made it harder than it should have been. Called it quits.
MidE19/01/15 @ 22:08
Ptw intermediate program week 9 day 1
Agile 8
Shoulder dislocates
2 count paused squat
Worked up to
6 reps at*150kg Rpe 8.5
Minus 7.5%ish
5 more sets at 140kg
2 count paused bench
Worked up to
6 reps at 122.5kg rpe 9
Minus 7.5%ish
3 more sets at 115kg
Conventional Deficit dead
Worked up to
6 reps at 160kg rpe 8.5
Minus 5%ish
5 more sets 150kg
Close grip paused bench
Worked up to
5 reps at 117.5kg rpe 9
Minus 5%ish
3 more sets at 110kg
Agile 8
Shoulder dislocates
2 count paused squat
Worked up to
6 reps at*150kg Rpe 8.5
Minus 7.5%ish
5 more sets at 140kg
2 count paused bench
Worked up to
6 reps at 122.5kg rpe 9
Minus 7.5%ish
3 more sets at 115kg
Conventional Deficit dead
Worked up to
6 reps at 160kg rpe 8.5
Minus 5%ish
5 more sets 150kg
Close grip paused bench
Worked up to
5 reps at 117.5kg rpe 9
Minus 5%ish
3 more sets at 110kg
MidE20/01/15 @ 22:22
Fluff day
Bent over row
1x10 62.5kg
1x10 72.5kg
3x10 82.5kg
Curls
5x10
Shrugs
5x10 92.5kg
Band face pulls
100 reps split over 3 sets
150 kettle bell swings with 20kg kettle bell. In sets of 25.
Bent over row
1x10 62.5kg
1x10 72.5kg
3x10 82.5kg
Curls
5x10
Shrugs
5x10 92.5kg
Band face pulls
100 reps split over 3 sets
150 kettle bell swings with 20kg kettle bell. In sets of 25.
MidE21/01/15 @ 22:46
Ptw intermediate program week 9 day 3
Front squat
Work up to a set of 6 to 8 at RPE of 7
8 reps at 102.5kg*
Repeat that weight and reps until it becomes RPE 8
3 more sets
Incline bench
Same as above
8 reps at 87.5kg
4 more sets
Front squat
Work up to a set of 6 to 8 at RPE of 7
8 reps at 102.5kg*
Repeat that weight and reps until it becomes RPE 8
3 more sets
Incline bench
Same as above
8 reps at 87.5kg
4 more sets
MidE23/01/15 @ 22:35
Ptw intermediate program week 9 day 4
Agile 8
Squat
Worked up to
1x3 185kg rpe 8.5
Load drop
1x3 180kg at 9
Competition bench
Worked up to
1x3 132.5kg at rpe 8.5
Load drop
3x3 125kg
Benching felt good again
Sumo deadlift
Work up to
1x3 212.5kg rpe 8
Load drop
1x3 205kg
Both sets felt slow off the floor but neither were a struggle to lock out
Agile 8
Squat
Worked up to
1x3 185kg rpe 8.5
Load drop
1x3 180kg at 9
Competition bench
Worked up to
1x3 132.5kg at rpe 8.5
Load drop
3x3 125kg
Benching felt good again
Sumo deadlift
Work up to
1x3 212.5kg rpe 8
Load drop
1x3 205kg
Both sets felt slow off the floor but neither were a struggle to lock out
MidE26/01/15 @ 22:02
Ptw intermediate program week 10 day 1
Agile 8
Shoulder dislocates
2 count paused squat
Worked up to
6 reps at*152.5kg Rpe 9
Minus 7.5%ish
4 more sets at 140kg
2 count paused bench
Worked up to
6 reps at 125kg rpe 9 happy with that!
Minus 7.5%ish
3 more sets at 115kg
Conventional Deficit dead
Worked up to
6 reps at 162.5kg rpe 9
Minus 5%ish
4 more sets 155kg
Close grip paused bench
Worked up to
5 reps at 118.5kg rpe 9
Minus 5%ish
2 more sets at115kg
Agile 8
Shoulder dislocates
2 count paused squat
Worked up to
6 reps at*152.5kg Rpe 9
Minus 7.5%ish
4 more sets at 140kg
2 count paused bench
Worked up to
6 reps at 125kg rpe 9 happy with that!
Minus 7.5%ish
3 more sets at 115kg
Conventional Deficit dead
Worked up to
6 reps at 162.5kg rpe 9
Minus 5%ish
4 more sets 155kg
Close grip paused bench
Worked up to
5 reps at 118.5kg rpe 9
Minus 5%ish
2 more sets at115kg
MidE27/01/15 @ 22:13
Fluff day
Bent over row
1x10 62.5kg
1x10 72.5kg
3x10 82.5kg
Curls
5x10
Shrugs
5x10 92.5kg
Band face pulls
100 reps split over 3 sets
180 kettle bell swings with 20kg kettle bell. In sets of 30
Bent over row
1x10 62.5kg
1x10 72.5kg
3x10 82.5kg
Curls
5x10
Shrugs
5x10 92.5kg
Band face pulls
100 reps split over 3 sets
180 kettle bell swings with 20kg kettle bell. In sets of 30
MidE28/01/15 @ 21:44
Ptw intermediate program week 10 day 3
Front squat
Work up to a set of 6 to 8 at RPE of 7
8 reps at 105kg*
Repeat that weight and reps until it becomes RPE 8
4 more sets
Incline bench
Same as above
8 reps at 90kg
2 more sets
Front squat
Work up to a set of 6 to 8 at RPE of 7
8 reps at 105kg*
Repeat that weight and reps until it becomes RPE 8
4 more sets
Incline bench
Same as above
8 reps at 90kg
2 more sets
MidE30/01/15 @ 22:32
Ptw intermediate program week 10 day 4
Agile 8
Squat
Worked up to
1x3 187.5kg rpe 9
3x1 200kg
Load drop
This was supposed to be180kg but after doing some extra singles, I dropped it to 1x3 at 170kg. Really pleased with those numbers.
Competition bench
Worked up to
1x3 135kg at rpe 9
1x1 140kg
1x1 145kg think this is a paused pr
Load drop
1x3 125kg. Again like squats, back off set should have been 130kg but because of the other extra singles dropped it down.
Sumo deadlift
Work up to
1x3 215kg rpe 8.5
1x1 227.5kg. 500Ibs is always good to hit and this felt seriously quick! Rpe 8, so couple of reps left.
Load drop
1x3 205kg
Not sure what happened tonight. I had thought about doing some singles on squat but hadn't intended on the other singles. Just felt good. Not complaining.
Agile 8
Squat
Worked up to
1x3 187.5kg rpe 9
3x1 200kg
Load drop
This was supposed to be180kg but after doing some extra singles, I dropped it to 1x3 at 170kg. Really pleased with those numbers.
Competition bench
Worked up to
1x3 135kg at rpe 9
1x1 140kg
1x1 145kg think this is a paused pr
Load drop
1x3 125kg. Again like squats, back off set should have been 130kg but because of the other extra singles dropped it down.
Sumo deadlift
Work up to
1x3 215kg rpe 8.5
1x1 227.5kg. 500Ibs is always good to hit and this felt seriously quick! Rpe 8, so couple of reps left.
Load drop
1x3 205kg
Not sure what happened tonight. I had thought about doing some singles on squat but hadn't intended on the other singles. Just felt good. Not complaining.
MidE02/02/15 @ 22:53
Ptw intermediate program week 11 day 1
Agile 8
Shoulder dislocates
2 count paused squat
Worked up to
6 reps at*155kg Rpe 9
Minus 7.5%ish
4 more sets at 145kg
2 count paused bench
Worked up to
6 reps at 127.5kg rpe 9.5. Bit of a grind on the last rep but still went up.
Minus 7.5%ish
3 more sets at 115kg
Conventional Deficit dead
Worked up to
6 reps at 165kg rpe 8
Minus 5%ish
5 more sets 155kg
Close grip paused bench
Worked up to
5 reps at 120kg rpe 9
Minus 5%ish
3 more sets at 115kg
Agile 8
Shoulder dislocates
2 count paused squat
Worked up to
6 reps at*155kg Rpe 9
Minus 7.5%ish
4 more sets at 145kg
2 count paused bench
Worked up to
6 reps at 127.5kg rpe 9.5. Bit of a grind on the last rep but still went up.
Minus 7.5%ish
3 more sets at 115kg
Conventional Deficit dead
Worked up to
6 reps at 165kg rpe 8
Minus 5%ish
5 more sets 155kg
Close grip paused bench
Worked up to
5 reps at 120kg rpe 9
Minus 5%ish
3 more sets at 115kg