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» 2019 Log (Go to post)27-08-2019 @ 08:40 
23.08.19
Deadlift
227.5 x3
242.5 x3
252.5 x2

2ct Pause Sqaut
160 2x5
» 2019 Log (Go to post)22-08-2019 @ 10:00 
21.08.19
Bench
145 3x2
125 2x5 - 2ct pause

Mil Press
80 3x4

Pulldown 2x8
Curls 2x20
Pushdowns 4x10
» 2019 Log (Go to post)22-08-2019 @ 09:59 
19.08.19
Squat
220 2x3

2ct Pause DL

195 2x5
» 2019 Log (Go to post)19-08-2019 @ 09:10 
16.08.19
Deadlift
260x1
230 2x3

2ct Pause Squat
155 2x5
» 2019 Log (Go to post)15-08-2019 @ 11:42 
14.08.19
Bench
147.5 x1
137.5 2x3
120 2x5 - 2ct Pause

Mil Press
72.5 2x5

N/G Pullups 2x3
Lat Pulldown 2x10
H/Curls x20, x10, x8, x6, x4
Pushdowns x20, x10, x8, x6, x4

Good session!
» 2019 Log (Go to post)13-08-2019 @ 08:35 
12.08.19
Squat
230x1
195 2x3

Rusty on heavy singles, went up ok RPE9 ish.

2ct Pause DL
180 2x5

DB Bench
50s 2x5

Should drop some residual fatigue with the vol reduction.
» 2019 Log (Go to post)12-08-2019 @ 12:14 
09.08.19
Bench 2ct Pause
125 6x3

Deadlift
250 5x2

Low Pin Squat
185 5x1
» 2019 Log (Go to post)08-08-2019 @ 09:02 
07.08.19
Bench
135 4x4
130 2x4, 2x3, 1x2 - 5ct pause

Mil Press
65 3x8

Pullups +Band
5x3

Pushdowns 5x10
» 2019 Log (Go to post)06-08-2019 @ 15:17 
02.08.19
2ct Pause Bench
120 5x3

Deadlift
240 4x4

Pin Squat
Up to 185x1 - Back totalled after deads.

05.08.19
Squat
217.5 x4, x1
210 x1
180x1

Bit s**t, stuck in traffic jam all afternoon may have contributed.

2ct Pause Deadlift
220 5x3

Pendlay Row
110 3x8
Pulldowns 2x10
H/Curls
10s x20
15s x10
20s x8
25s x6
» 2019 Log (Go to post)01-08-2019 @ 08:44 
27.07.19
Squat
210 4x4

2ct Pause Deadlift
215 5x3

Pendlay Row
105 3x8

31.07.19
Bench
130 4x4
125 4x4

Mil Press
62.5 3x8

Lat Pulldown 4x8
Lateral Raise 12.5s 3x8
Face Pulls 3x10 - at limit on these, need to be lying down or something to progress more
H/Curls
10s x20
15s x10
20s x8

Pushdowns
x20
x10
weight? x8
» 2019 Log (Go to post)29-07-2019 @ 09:20 
26.07.19
Bench - 2ct Pause
115 5x3

Deadlift
230 4x4

Low Pin Squat
195x1 - Too heavy!
180 4x3
» 2019 Log (Go to post)25-07-2019 @ 08:52 
24.07.19
Bench
125 4x4
120 4x4

Bit sloppy, form needs some work.

Mil Press 60 3x8

Rev Band Pullup 3x5

Curls 40 3x8

Pushdowns 40 3x8

Lateral Raise 3x10
Face Pulls 3x10
» 2019 Log (Go to post)23-07-2019 @ 08:49 
Cold/hayfever/bad chest all joined forces to f**k me up on Friday...

22.07.19
Squat w/belt & sleeves
202.5 4x4
First 3 sets moved well RPE 8ish, descents need to be a bit more controlled - getting knocked out of position hitting the bottom.
4th set total grind.

2ct Pause DL
207.5 5x3 all at 7-7.5RPE

Pendlay Row
100 3x8
» 2019 Log (Go to post)18-07-2019 @ 09:31 
17.07.19
Bench
130 2x4

Pin Press
115 2x7

2nd week of Bench going backwards, dont think im getting enough volume over the week.

Going to add in some additional back off sets on the main movement on Wedensday and move the main assistance movement to Friday before Deads. Going to drop some of the accessory work also.
» 2019 Log (Go to post)16-07-2019 @ 10:10 
15.07.19
Squat
190x6
150x8

Pullups 7x1
Lat Pulldown 2x10
Face Pulls 3x10
Curls 4x8
DB Curls 3x6

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