ohjoshua Posted July 20, 2014 Author Report Share Posted July 20, 2014 Sunday20/07/14 Military press S/S pull ups (7 reps per set)40kg*850kg*555kg*560kg*5*5 High rack lifts100kg*3140kg*3180kg*3220kg*3*2Upright rows25kg*12*3 Squats60kg*3100kg*3140kg*3 Note: Good volume on militaries today will go for same but 62.5kg next military session. Rack pulls were a bit of fun and some squats feeling ok. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted July 22, 2014 Author Report Share Posted July 22, 2014 Tuesday22/07/14 Front squats s/s leg raises 4 reps per set40kg*560kg*580kg*3100kg*3120kg*3130kg*1130kg*3 PB for reps Note: only had time for half of my work out tonight had to go. Happy with the front squats felt really strong. I could have prob got a set of 5 reps if I had of gone 100% to failure. body weight has jumped up as I have been taking creatine last couple of weeks, no walking and eating has been pretty dirty :S ... 102kg at the gym. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted July 23, 2014 Author Report Share Posted July 23, 2014 wednesday 23/07/14 bb bp s/s bent over rows60kg*8 + 8 rows80kg*8 + 8 rows100kg*3 + 5 rows110kg*1120kg*3 + 10 supine rows130kg*3 + 10 supine rows (long time rep PB for bench) Squats40kg*560kg*5100kg*3140kg*3160kg*3*2 Note: Was happy to get reps on the bench last rep was a bit of a grinder. squats feeling good. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted July 26, 2014 Author Report Share Posted July 26, 2014 Saturday26/07/14 Military press s/s pull ups 5 reps per set40kg*5*250kg*562.5kg*5*5 (volume PB) Front squats60kg*580kg*590kg*3100kg*3110kg*5*2Note: reasonably quick and successful training session. pull ups felt kinda hard considering, maybe because I have heavier bodyweight. militaries didnt feel 100% kept reasonalbe bar speed and good technique. Tbh I should have done some more sets of squats but wife was waiting for me so had to go. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted July 27, 2014 Author Report Share Posted July 27, 2014 Sunday27/07/14 Bench press s/s rows (bent over rows with same as bench, then supine rows 8 reps after second set of 115kg)60kg*880kg*8100kg*3115kg*2*6 Deadlifts100kg*2120kg*2140kg*2160kg*2 Note: starting another session of Russian strength program, planning to do the volume phase at least. have broken my bench and front squats onto seperate days now, spread the pain out a bit. Deadlifts are still not feeling right if I apply too much power I feel it a tiny bit in my lower back. Was working on Technique today for deads. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted July 30, 2014 Author Report Share Posted July 30, 2014 Wednesday 30/07/14 Military press s/s chin ups 5-6 reps per set20kg*1240kg*850kg*560kg*265kg*5*5 volume PB Front squats65kg*390kg*1110kg*5,6 Note: I was happy with military press even last rep felt good, hard but good. Chin ups not really good today, bicep near elbow a little sore from wrestling on Monday. Front squats felt hard, at least I got one more rep than last time. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted August 1, 2014 Author Report Share Posted August 1, 2014 1/08/14 Bench press s/s supine rows60g*880kg*8100kg*3115kg*3*6 Squats60kg*6100kg*6140kg*6Note: nothing too tuff on bench, but feeling it a bit on inside of elbows from wrestlingon Monday. Squats felt ok, felt hip flexor a tiny bit on 100kg set. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted August 2, 2014 Author Report Share Posted August 2, 2014 Saturday2/08/14 Military press s/s pull ups40kg*8 + bw*350kg*8 + bw*560kg*5+ bw*570kg*3 + bw*875kg*1 + bw*880kg*1 + 12kg*387.5kg*1 PB + 12kg*3 Front squats 60kg*380kg*3100kg*3110kg*6*2 Note: another PB, that volume is where its at! I havent gone any where near this weight in military press in a while, but I felt much stronger on the reps when I was doing 5*5 for a few weeks there. Front squats I am slowly building the volume, wondering weather to do another set, more reps or more weight in my next session. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted August 4, 2014 Author Report Share Posted August 4, 2014 Monday4/08/14 Bench press s/s bent over bb rows60kg*880kg*8100kg*3115kg*2*6 + last 3 sets supine rows instead of bent over rows Squats60kg*5100kg*3140kg*3160kg*3180kg*3 Note: bench pretty easy, did neutral grip supine rows, felt great. Squats heaviest I have gone since my hip flexor issues, no pain . Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted August 8, 2014 Author Report Share Posted August 8, 2014 Got broken ribs at wrestling on Monday I wont be in the gym for a couple of weeks, will start back light when I feel I can. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted August 31, 2014 Author Report Share Posted August 31, 2014 Sunday31/08/2014 Military press20kg*1230kg*10*3 Ez bar curlz30kg*12*3 Tri ext 1 set 15 reps Bw dips (partial range of motion)bw*10bw*20 Dead lifts70kg*5120kg*5 Leg press3 plates per side *10*2 Note: first session in a month. Ribs are starting to heal a bit. I could still feel it on some of the sets and took it really easy. A couple more weeks and I think I should be able to at least go light on most exercises. Bench press and any sort of row or pull up are out of the question at the moment. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted September 7, 2014 Author Report Share Posted September 7, 2014 Sunday7/09/214 BB BP s/s BB bent over rows 20kg*560kg*880kg*890kg*8 Squats60kg*8100kg*8*2 Ez bar curlz27kg*10*3 Dipsbw*12*3 Leg press 4PPS*8 Military press s/s face pulls 40kg*8*2 + 45lb *12*2 Note: I was able to do quite a bit today, rips feeling a bit sore on some of the movements, and definately more sore after the work out. Pull ups are still out of the question. I should be able to increase the weight a bit on my next session. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted September 10, 2014 Author Report Share Posted September 10, 2014 Wednesday10/09/14 Bench press s/s bent over bb rows60kg*880kg*8100kg*8 Squats60kg*5100kg*3120kg*3140kg*3 BB shrugs60kg*8100kg*8140kg*8 SLDL60kg*8*2 Note: This workout felt a lot better than a couple of days ago. I was pushing the strength a bit on the bench press, 100kg felt hard on the last rep. Squats also feeling pretty heavy at 140kg. I also got to do a couple of extra excercises like the shrugs and sldl that I dont normally do, which was great. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted September 13, 2014 Author Report Share Posted September 13, 2014 Friday12/09/14 Military press20kg*840kg*550kg*5*3 Ez bar curlz27kg*12*3 Squats40kg*880kg*5100kg*5 Seated db press s/s hammer curlz20kg*10*3 + 20kg*10*3 walking lungesbw*3020kg*8*2bw*12 concentration curlz12.5kg*12 (running out of gas) Note: ribs still not 100% but getting better every session. Strength is definately lower atm, but looking forward to building up some volume and getting back to where I was over the next month or so. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted September 16, 2014 Author Report Share Posted September 16, 2014 Monday 15/09/14 Bench press s/s bb bent over rows60kg*880kg*8100kg*3110kg*390kg*10 Squats60kg*8100kg*3120kg*3140kg*3100kg*8 Dips s/s pull ups(bw*8 + bw*5 )*3 DB Flys s/s bent over reverse flys12.5kg*8*2 Leg press2pps*103pps*10 Note: feeling really weak on most things. First time doing pull ups in for ever, couldnt even do full range of motion on last two reps of last set... I will maybe do a couple more casual work outs before I try and get a bit more structure in my sessions. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted September 21, 2014 Author Report Share Posted September 21, 2014 20/09/14Saturday Military press s/s Pull ups (reps per set)35kg*845kg*855kg*565kg*5 Dead lifts70kg*5120kg*2160kg*2 BB power shrugs120kg*8160kg*8*2 Front squats70kg*8 Note: Good session, dead lifts felt hard, everything else felt strong. Will have more frequency in the gym next week . Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted September 22, 2014 Author Report Share Posted September 22, 2014 Monday 22/09/14 BB BP s/s BB Bent over rows 60kg*880kg*8100kg*3110kg*3*2 Dips s/s Supine rows(bw*10 + bw*8)*3 Squats 60kg*3100kg*3120kg*3140kg*3160kg*3100kg*8 Note: Squats feeling alright, but bench feelling really weak today... it sucks to take two steps backwards. I need to start pumping up the volume. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted September 24, 2014 Author Report Share Posted September 24, 2014 24/09/2014Wednesday Military press s/s pull ups 6 reps per set40kg*550kg*560kg*5*340kg*15 Dead lifts100kg*1140kg*1180kg*1140kg*3 SLDL100kg*8*2 Standing calf raises100kg*8*2 Ez bar curlz35kg*10,8 30kg*8,8 ez bar tri ext35kg*830kg*8 Seated DB tri ext20kg*12,15 Note: Good session today, arm got a good pump. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted September 27, 2014 Author Report Share Posted September 27, 2014 Saturday 27/09/2014 BB BP s/s Bent over BB rows60kg*880kg*8100kg*5*3 Squats60kg*5100k*5140kg*5100kg*5 Dips s/s supine rows(bw*12 + bw*10)*3 Front squats60kg*15 Note: Ok nothing too hard today. I am wanting to build up volume before I increase the weights. I will be building up volume with 100kg on bench, 60kg on militaries and 140kg for squats. once I get to 5*5 will be increasing weight. See how I go. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted September 29, 2014 Author Report Share Posted September 29, 2014 Monday29/09/14 Military press s/s pull ups (5 reps per set)40kg*5*250kg*5*260kg*5*3 Deadlifts + rack lifts100kg*1 + 1140kg*1 + 1180kg*(1 + 2)*3 DB shrugs 40kg*12*3 Leg curlz10*2 Note: Good session, I got in a tiny bit more volume in the militaries and the deadlifts. Deadlifts are feeling really good on my back, not really strong but no pain at all. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted October 1, 2014 Author Report Share Posted October 1, 2014 Wednesday1/10/14 BB BP s/s bent over BB row60kg*880kg*8100kg*5*2100kg*6*2 Front squats60kg*380kg*390kg*1100kg*1110kg*1120kg*1 Squats100kg*3120kg*3140kg*5 Dipsbw*15*2 Tri ext rope45kg*12*3 Supine rowsbw*12*3 Note: First time doing front squats I broke my ribs. 120kg was a real struggle. I got better volume on the bench, feeling weak on that. and squats didnt have better volume but I did do front squats in front. Supine rows were a real struggle to get the 3rd set, some dogey reps. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted October 5, 2014 Author Report Share Posted October 5, 2014 Sunday05/10/2014 Military press s/s pull ups (6 reps per set)30kg*1035kg*1040kg*1050kg*560kg*365kg*360kg*5*3 Power cleans80kg*3*290kg*3 Rack lifts100kg*2140kg*2180kg*2 Shrugs140kg*8*3 Upright rows s/s press downs(45kg*10 + 45kg*10)*3 Standing calf raises60kg*20 Note: Good session today, deadlifts didnt happen wasnt feeling it. First time doing power cleans in for ever, it was good, they felt strong. The volume is slowly building in the militaries and pull ups which is good. I dont really feel comfortable building up volume on deads so I thought i might just do some heavy ones and include some front squats. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted October 7, 2014 Author Report Share Posted October 7, 2014 Tuesday7/10/2014 BB bench press s/s bb bent over row50kg*870kg*8100kg*6*4 Squats60kg*8105kg*5145kg*5105kg*5 Preacher curlz s/s tri ext(25kg*12 + 25kg*10,12)*2 Note: bench was getting a bit hard on last rep, but I am happy with the volume building here. Squats was a bit of a cop out with volume, just increased the weight. I was working in with someone and didnt want to fck around too much. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted October 10, 2014 Author Report Share Posted October 10, 2014 Friday10/10/14 Military press s/s pull ups (5 reps per set)30kg*1040kg*550kg*560kg*5*360kg*6*2 SLDL s/s Front squats60kg*8 + 60kg*580kg*8 + 80kg*5(90kg*8 + 90kg*5)*2 Upright rows s/s DB shurgs27kg*10 + 30kg*10(37kg*10 + 30kg*10)*3 Lungesbw*30 Note: Good session for militaries, I got good volume. I will have to look at doing more sets of the six reps next time. I was a bit slack on the volume with front squats and SLDL, I will need to build this up significantly next session. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted October 13, 2014 Author Report Share Posted October 13, 2014 Monday13/10/14 Flat BB BP S/S Bent over BB rows 60kg*880kg*8100kg*6*4 Front squats60kg*5,380kg*390kg*3100kg*3110kg*3 Note: I forgot my gym gear today, so was wearing buiness pants and a sweat shirt, not very comfortable. The last couple of reps on last couple of sets on bench were a challenge. I am unsure where I should go from here... add more reps? more sets? or increase the weight. Quote Link to comment Share on other sites More sharing options...
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