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» be patient or be a patient (Go to post)23-11-2017 @ 11:49 
bench
12 x 20
42 x 10
72 x 5
92 x 3
102 x 5, 5, 5, 5, 5

seated ohp
12 x 20
42 x 8
62 x 5
72 x 12, 10, 10, 8, 8

tired n felt s**t so took longer than usual i had to miss out the fluff
» be patient or be a patient (Go to post)20-11-2017 @ 12:14 
bw 79.8

seated press
12 x 20
45 x 8
65 x 8
80 x 6, 6, 6, 6, 8

feet up bench
45 x 8
65 x 8
80 x 12, 12, 12, 10, 10

circuit
tri ext, rear fly, press up, face pull, side raise, kickback x 20, 15, 15
» be patient or be a patient (Go to post)17-11-2017 @ 11:15 
squat
22 x 10, 10
42 x 8
62 x 5
82 x 8, 8, 8, 8, 8

all paused n beltless.

db inc row
25's x 12 x 5


nice to squat again, hip n ankle feel perfect so far. plenty more in tank but will just build up some reps/sets before worrying about weight.
» be patient or be a patient (Go to post)16-11-2017 @ 12:07 
bench
12 x 20
42 x 10
72 x 5
92 x 5
102 x 5, 5, 5, 5, 5

seated ohp
42 x 10
62 x 6
70 x 12, 10, 10, 9, 9

rest pause sets
tri ext x 50
rear fly x 50
press up x 50
side raise x 50
face pulls x 50
» be patient or be a patient (Go to post)14-11-2017 @ 11:31 
deads
42 x 8
72 x 8
92 x 8
112 x 8
122 x 8

bb row
72 x 10

db inc row
25's x 15 x 6

bb curl
32 x 15, 12, 12, 12, 12
» be patient or be a patient (Go to post)13-11-2017 @ 12:53 
week 1 HP

seated ohp
12 x 20
42 x 10
62 x 5
77 x 8, 6, 6, 6, 6

feet up bench
42 x 10
62 x 5
77 x 12, 11, 10, 10, 10

circuit 300
tri ext, rear fly, press up, face pulls, side raise, kickbacks x 20, 15, 15
» be patient or be a patient (Go to post)10-11-2017 @ 09:59 
deload

db inc row
25's x 10 x 3

bb curl
32 x 10 x 3
» be patient or be a patient (Go to post)09-11-2017 @ 11:02 
bw 79.1 - deload

cgbp
12x20
42x10
62x8
82x6
92x6, 6

seat ohp
12x20
42x10
62x10, 10
» be patient or be a patient (Go to post)08-11-2017 @ 09:34 
deload - yesterday

deads
42, 62, 82 x 8

bb row
62 x 10 x 2

db curl
17.5's x 10 x 2
» be patient or be a patient (Go to post)06-11-2017 @ 11:46 
deload

seat ohp
12 x 20
42 x 10
62 x 8
72 x 6, 6

feet up bench
12 x 20
42 x 10
62 x 8
72 x 10, 10

circuit
tri ext, side raise, press up, face pull, rear fly, kickback, tri ext x 20 reps each
» be patient or be a patient (Go to post)02-11-2017 @ 21:42 
bench
12 x 20
42 x 8
72 x 5
92 x 3
105 x 1
115 x 1
115 x 3
120 x 1
120 x 3 - recent best
100 x 10 - recent best
100 x 8
100 x 8
feet up
85 x 8
85 x 8
85 x 8
85 x 8
85 x 10

plan was to beat last waves 112.5 x 3, so 115 x 3 was target and decided to get a couple singles @ 120 but 2nd set felt comfy so tripled it Roll-Eyes back off next week. pleased to hit another 7.5kg best this wave. strength phase worked nicely
» be patient or be a patient (Go to post)31-10-2017 @ 11:44 
deadlift - slow + steady, i think pulling fast and attempting to be more explosive and apply max power is what keeps throwing my back out hence the warm up injury other week.
42 x 10
72 x 3
92 x 3
112 x 3
137.5 x 8 - belt

comfy enough, plenty in tank. happy enough for purposely slow reps, a dodgy back and not much pulling in last 18 months.

bb row
75 x 10 x 5

inc db curl
17.5's x 12 x 4
» be patient or be a patient (Go to post)30-10-2017 @ 11:01 
seated ohp
12 x lots
42 x 8
62 x 5
72 x 3
82 x 1

90 x 5 - recent best
90 x 3
80 x 10 - recent best
80 x 6
80 x 6
70 x 8, 8, 8 - slow tempo

before today my recent bests was 90x3, 85x5, 75x8, 72.5x10, so very happy with this waves gains and i still feel half asleep today.

this is first wave iv focused on hitting a few heavier sets of 3-5.
also i cut the frequency but kept weekly volume similar, id say iv felt a bit fresher/better recovered going into sessions however the weights have felt heavier.
» be patient or be a patient (Go to post)27-10-2017 @ 11:49 
Post Edited: 30.10.2017 @ 09:43 AM by DomRedshaw
bench
12 x 15
42 x 8
72 x 5
92 x 3
102 x 1

110 x 3
110 x 5 - recent best
102.5 x 5, 5, 5
102.5 x 8 - recent best

feet up
85 x 10, 10, 10, 10
» be patient or be a patient (Go to post)26-10-2017 @ 12:07 
bb row
42 x 10
62 x 10
75 x 10 x 3

db inc row
25's x 15 x 3

inc db curl
17.5's x 12 x 3

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