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Billwest | ... | 04-09-2021 @ 11:58 | |
Member 541, 4881 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Finch said:5 x 190 is very good deadlifting Bill. Thanks Ian, deadlift has been the easiest to improve since April, followed by squat, and bench has just been really poor. | ||
Billwest | ... | 04-09-2021 @ 15:03 | |
Member 541, 4881 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Saturday Rehab Adductor machine pin4 x 15 x 3 sets Bench Press - Feet up 20kg x 10 40kg x 5 60kg x 5 80kg x 8 x 3 sets Close Grip pull ups bwt x 8 x 3 sets Incline Press 20kg x 10 50kg x 5 65kg x 8 x 2 sets Seated DB Curls 12.5kg x 10 15kg x 10 x 2 sets Step ups 20kg x 12 Plank x 1min30 Forced to come home early from my walking holiday due to a knackered adductor, so went to the gym to rehab it and get in an upper body session. Rehab went fine, though I thought it better to bench with my feet up. The workout felt quite good, just really aiming for a decent amount of reps and not go cazy with the weights. Will probably do some lower body if I get no reaction from the rehab to my leg. (86.9) | ||
Billwest | ... | 05-09-2021 @ 15:37 | |
Member 541, 4881 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Sunday Squat 20kg x 10 40kg x 5 60kg x 5 80kg x 3 100kg x 3 110kg x 5 120kg x 5 120kg x 5 Deadlift 20kg x 10 60kg x 5 100kg x 5 140kg x 5 Adductor machine pin5 x 15 x 3 sets A very wary session. Aches and pains in muscles of both legs plus back still feeling a bit sore. Squat predictably a bit weak, but pleased with it. Deadlift did not feel great. Both will improve by Wednesday. (86.9) | ||
Billwest | ... | 07-09-2021 @ 21:40 | |
Member 541, 4881 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Tuesday Strict Press 20kg x 10 40kg x 5 50kg x 5 55kg x 5 55kg x 5 Close Grip 20kg x 10 60kg x 5 80kg x 6 85kg x 6 85kg x 5 Chins bwt x 7 x 4 sets Lat raises 12.5kg x 12 x 3 sets Rear lat machine pin6 x 12 x 3 sets Reverse DB Curls 15kg x 10 x 2 sets Step ups 7.5kg DBs x 12 x 2 sets At the end of a long hot day this actually was ok. Strct press I was a little out of practice but it went well, and the same for close grip. Training atm has a bit of a sem-serious holiday vibe to it. (86.5) | ||
Billwest | ... | 08-09-2021 @ 14:24 | |
Member 541, 4881 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Wednesday Paused Squat 20kg x 10 60kg x 5 80kg x 3 100kg x 3 110kg x 5 115kg x 5 Deadlift 20kg x 10 60kg x 5 100kg x 3 130kg x 3 150kg x 1 160kg x 2 Adductor machine pin5 x 15 x 3 sets Fairly straightforward session. Had meant to work up to 5@120 on paused squat, but that was too heavy today, and I didn't want to push it. Deadlift felt about 20kg heavier than it was. (86.5) | ||
Billwest | ... | 14-09-2021 @ 17:15 | |
Member 541, 4881 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Tuesday Bench Press 20kg x 10 40kg x 5 60kg x 3 80kg x 3 90kg x 5 90kg x 5 90kg x 6 (AMRAP) Incline 20kg x 10 60kg x 8 x 4 sets Close grip pull ups bwt x 10 x 2 sets bwt x 8 Step Ups 12kg DBs x 12 x 2 sets Adductor machine pin5 x 15 x 2 sets Hanging leg raises x 20 First session back after nearly a week in East Anglia. Bench went well considering. Made the reps I wanted. Rhabbed my leg a bit too. Hope it's ok for squatting tomorrow (87.2) | ||
Billwest | ... | 15-09-2021 @ 14:03 | |
Member 541, 4881 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Wednesday Squat 20kg x 10 60kg x 5 80kg x 3 100kg x 3 120kg x 5 125kg x 5 130kg x 5 SLDL 20kg x 10 60kg x 5 100kg x 5 120kg x 5 x 3 sets Adductor machine pin5 x 15 pin6 x 15 pin7 x 15 Step ups 15kg per hand x 12 x 2 sets Pretty happy with that. was going to do 3x5@120, but first set felt comfortable so put the weight up. 1 more session before I get serious on squat. My leg gave me very few problems. Deads were reasonably easy too (87.2) | ||
Billwest | ... | 19-09-2021 @ 14:55 | |
Member 541, 4881 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Friday Overhead Press 20kg x 10 40kg x 5 50kg x 3 55kg x 5 55kg x 5 55kg x 5 Close Grip 20kg x 10 50kg x 5 75kg x 6 x 5 sets Lat raises 12.5kg x 12 x 3 sets Lying trip DB Press 10kg x 12 x 2 sets Step ups 10kg x 15 x 3 sets each leg Abductor machine pin 5 x 15 pin 6 x 15 pin 7 x 15 Steady session. Good volume on slcose Grip (86.7) | ||
Billwest | ... | 19-09-2021 @ 14:59 | |
Member 541, 4881 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Saturday Coan week 1 - goal 225kg Deadlift 20kg x 10 60kg x 5 100kg x 3 140kg x 3 160kg x 2 170kg x 2 135kg x 3 x 8 sets SLDL 100KG X 8 X 3 SETS Pendlay rows 60kg x 8 70kg x 8 x 2 sets Close grip pull ups bwt x 8 x 3 sets Back raises 15kg x 8 x 3 sets Good session for 1st week of Coan. All easy weights. Might have to use a pulldown machine rather than do close grip chins (86.7) | ||
Billwest | ... | 21-09-2021 @ 12:49 | |
Member 541, 4881 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Tuesday Step ups 20kg x 12 x 3 sets (left) 2 sets (right) Bench Press 20kg x 10 40kg x 5 60kg x 5 80kg x 3 90kg x 1 95kg x 3 95kg x 3 95kg x 3 95kg x 4 Chins bwt x 7 x 4 sets Incline Press 20kg x 10 50kg x 5 65kg x 7 x 4 sets Adductor pin3/4/5 x 15 Really quite a weak session today on bench. Not too motivated. (86.4) | ||
Billwest | ... | 22-09-2021 @ 16:40 | |
Member 541, 4881 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Wednesday Squat 20kg x 10 60kg x 5 80kg x 3 100kg x 3 120kg x 2 130kg x 5 135kg x 5 135kg x 5 Paused squat 100kg x 5 110kg x 5 120kg x 5 Single leg curls 20kg x 12 25kg x 12 30kg x 12 Step ups 10kg DBs x 12 x 2 sets Adductor machine pin 5 x 15 x 3 sets Better squat session this week, though it was quite hard. Need to get a few calories in me brfore next week when it gets serious (86.2) | ||
Billwest | ... | 24-09-2021 @ 17:20 | |
Member 541, 4881 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Post Edited: 27.09.2021 @ 23:27 PM by Billwest FridayStrict Press 20kg x 10 40kg x 5 50kg x 3 57.5kg x 3 57.5kg x 3 57.5kg x 3 57.5kg x 5 (AMRAP) CGBP 20KG X 10 50KG X 5 60KG X 5 80KG X 5 X 5 sets Lat raises 12.5kg x 15 x 3 sets This was fine. Not too difficult, was quite pleased with my overhead today. (86.4) | ||
Billwest | ... | 25-09-2021 @ 19:09 | |
Member 541, 4881 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Saturday Coan week 2 Deadlift 20kg x 10 60kg x 5 100kg x 3 140kg x 2 160kg x 2 180kg x 2 145kg x 3 x 8 sets Circuit-ish SLDL 110KG X 8 X 3 SETS Pendlay rows 75kg x 8 x 3 sets HG Pulldowns 80kg x 8 x 3 sets Back raises 15kg x 8 x 3 sets Step ups 20kg x 12 x 2 sets (really high bench) This was ok, though the top double was less fluent than I'd hoped. The 8 back off sets were all good and fast though. Had to adapt the circuit as some of the equipment I wanted was being used (86.4) | ||
Billwest | ... | 28-09-2021 @ 18:24 | |
Member 541, 4881 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Tuesday Bench Press 20kg x 10 40kg x 5 60kg x 5 80kg x 3 90kg x 2 100kg x 2 100kg x 2 100kg x 2 100kg x 2 (should have been 5 doubles not 4) Chins bwt x 7 x 3 bwt x 8 or 9 Incline Bench 20kg x 10 50kg x 5 70kg x 6 x 4 sets Step ups 10kg per hand x 12 x 3 sets The bench was crap! Just felt weak today. Not helped by the fact after a busy morning's teaching I popped home for a snooze (1st week fatigue). The rest of it was ok. I'm not sure whether I'm suited to low rep stuff. (87.0) | ||
Billwest | ... | 29-09-2021 @ 19:32 | |
Member 541, 4881 posts SQ 192.5, BP 120, DL 222.5535.0 kgs @ 92.8kgs UnEq | Wednesday Squat 20kg x 10 60kg x 5 90kg x 3 110kg x 3 130kg x 1 140kg x 5 140kg x 5 140kg x 4 Paused Squats 100kg x 6 x 5 sets Single leg leg cur;s 25kg x 12 30kg x 12 35kg x 12 Adductor machine pin5 x 15 pin6 x 15 pin7 x 15 This was a bit more like it, after yesterdays feeble benching. It wasn't easy, I probably could have made the 5th rep on the final set, if I had really dug deep. Paused squats were tiring enough as it was. Nearly back to where I was on squat before my break and injuring my leg (86.8) | ||
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