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» 2019 Training Log (Go to post)24-07-2019 @ 06:49 
Tuesday - 23-7-2019

Shoulder complex as warm up

Bench Press paused

60 x 5
100 x 5
130 x 5
160 x 5
180 x 5
200 x 2 (think this is a tie PB or PB)

Bench Row paused

60 x 5
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5

Pull up

Orange band x 8
Orange band x 8
Orange band x 8

Wed - 24-7-2019

Bw - 113.6
» 2019 Training Log (Go to post)23-07-2019 @ 09:52 
22-7-2019

Bw - 116.4 - Comp on Sunday, competing at 110. I said last week I wouldn't water cut to make weight.

https://i.imgur.com/j95OSVPh.jpg

114.6kg this morning and still loading, going same again today carbs and salt high till thursday so should get a decent 2-3kg drop for saturday. 113 for tomorrow be cushty.

Deadlift on DL bar and comp plates

70
120
170
210 x 5
210 x 5
210 x 5
210 x 5
210 x 5

Been doing first set with belt and no straps, felt f**king s**te, sets with straps and no belt felt better and some reps felt good.

High bar squat on retard longo dead weight SS Squat bar

75
125
175
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5
225 x 1

These felt amazing by the end was gonna do a wee 245 single but 225 felt heavy enough that I left it there. 245 would have been easy but would have had to try and I am squatting again Wed so no need.
» 2019 Training Log (Go to post)19-07-2019 @ 10:27 
19-7-2019

Bw - 114.5kg (pizza, pasta and beer last night so high for that reason)

AM

Deadlift

70
120
170
205 x 5
205 x 5
205 x 5
205 x 5
205 x 5

Bench (paused)

70 x 5
120 x 5
140 x 5
160 x 5
180 x 5
160 x 5

Squat w Squat Bar

75 x 5
125 x 5
180 x 5
220 x 5
180 x 5
220 x 5

PM - will do it later but logging it just now

Bench Row

60 x 10
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10

Shoulder Complex - high, mid, low

Band x 10 x 3

Pull up

Orange band - x 7 x 3
» 2019 Training Log (Go to post)18-07-2019 @ 18:46 
18-7-2019

Bw - 112.9

Bench Press Paused

60 x 5
100 x 5
130 x 5
150 x 5
155 x 5
155 x 5

Bench Row

60 x 10
85 x 10
85 x 10
85 x 10
85 x 10
85 x 10

Upperback band Series - High, Mid, Low - 3 sets 10

Pull up

Orange band x 7
Orange band x 6
Orange band x 5
» 2019 Training Log (Go to post)18-07-2019 @ 14:10 
17-7-2019

Bw - 114.7 to 115

Squat

70
120
170
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5

Pause Deadlift

120
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5

Pause Squat

190 x 3
200 x 3
200 x 3

Felt pretty good today, was tempted to rack up the squat but going to chill till comp now. Going to take the squat bar out for a rattle on Friday to have a go.
» 2019 Training Log (Go to post)16-07-2019 @ 15:30 
16-7-2019

bw - 114.7kg. Must have been dehydrated as f**k yesterday

Bench Press Paused

60 x 5
100 x 5
130 x 5
150 x 5
152.5 x 5
152.5 x 5

Bench Row

60 x 10
85 x 10
85 x 10
85 x 10
85 x 10
85 x 10

Banded pull up

orange x 7
orange x 7
orange x 7

Face pull

red band x 10
red band x 10
red band x 10

Felt pretty s**te today tbh. Don't really have much wriggle room with this bodyweight so need to batten down the hatches need to be 113 by friday really.
» 2019 Training Log (Go to post)16-07-2019 @ 09:30 
Post Edited: 16.07.2019 @ 09:31 AM by IrishMarc
Didn't bench gym was too busy so had to work lol.

15-7-2019

Bw - 113.7kg

Deadlift

120
160
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5

High bar squat

60
100
140
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

RDL

150 x 8
150 x 8

Split squat

bw x 8 + 8
bw x 8 + 8

Actually, really good session felt good throughout didn't do any singles and think training week will be better for it.
» 2019 Training Log (Go to post)12-07-2019 @ 10:38 
Friday 12-7-2019

Bw - 115

Deadlift

70
120
170
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5

SSB Squat

70
120
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5

RDL -

145 x 8
145 x 8
145 x 8

Split Squat -

7.5 x 8
7.5 x 8
7.5 x 8

Had 3 beers last night so felt s**t coming into work this morning, but considering when I train even after 1-2 beers it normally feels like complete s**t this actually felt alright.

Will bench this PM probably as away from Edinburgh tomorrow.
» 2019 Training Log (Go to post)12-07-2019 @ 10:36 
Thursday 12-7-2019

Bw - 114.8

Bench Press paused

60 x 5
100 x 5
130 x 5
130 x 5
150 x 5
150 x 5

Bench Row

60 x 10
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10

Face pull - band x 10 x 3
Banded pull up - orange x 6 x 3

Again pretty tough session not feeling great
» 2019 Training Log (Go to post)12-07-2019 @ 10:34 
Wednesday 12-7-2019

Bw - 114.2kg (most sweat)

Squat

70
120
170
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

Pause Deadlift

120
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5

Pause Squat

185 x 3
185 x 3
185 x 3

Pretty tough session didn't feel good.
» Depth worrys (Go to post)10-07-2019 @ 10:49 
all looks good to me, form breaking down a bit
» 2019 Training Log (Go to post)10-07-2019 @ 09:07 
Post Edited: 10.07.2019 @ 10:50 AM by IrishMarc
9-10-2019

bw - 115.6kg

Bench Press paused

60 x 5
100 x 5
120 x 5
140 x 5
145 x 5
147.5 x 5
160 x 1
180 x 1
200 x 1 @ 7-8RPE

Bench Row

60 x 10
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10

Facepull - band x 10 x 4
Banded pull up - Orange band x 6 x 4
» 2019 Training Log (Go to post)10-07-2019 @ 08:57 
8-7-2019

Bw - 116.2

Deadlift

120
160
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5

High bar squat

60
100
140
180 x 5
180 x 5
180 x 5
180 x 5
180 x 5
200 x 1
220 x 1

Deadlift on DL Bar

160 x 2
200 x 2
240 x 2

RDL - 140 x 8 x 2
Split squat - bw x 8 x 2
» 2019 Training Log (Go to post)08-07-2019 @ 13:09 
6-7-2019

Bench Press

60 x 5
100 x 5
120 x 5
120 x 5
140 x 5
120 x 5

Bench Row

80 x 10
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10

Chin up

bw x 5
bw x 4
bw x 4

Facepull x10 x 3
» 2019 Training Log (Go to post)05-07-2019 @ 15:45 
5-7-2019

bw - 115.1kg

Deadlift

60
100
140
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5

SSB Squat

60
100
130 x 5
160 x 5
160 x 5
160 x 5
160 x 5

RDL

140 x 8
140 x 8
140 x 8

Split squat

20 x 8 + 8
20 x 8 + 8
20 x 8 + 8

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