ohjoshua 28 Report post Posted January 31 Sunday 31/01/2021 10 sd Share this post Link to post Share on other sites
gazza 104 Report post Posted January 31 12 hours ago, ohjoshua said: but no rows or pull ups? You can add those in as accessories to your other lifts. Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted February 1 12 hours ago, gazza said: You can add those in as accessories to your other lifts. True. I should really think about getting back on a proper program soon. I am just finding it hard to commit at the moment. I am feeling quite strong though. Monday 01/02/2021 0 sd 1 gazza reacted to this Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted February 2 Tuesday 02/02/2021 OHP 40kg*8 50kg*3 70kg*8,8,6 (was supposed to be 3 sets of 8, but nope) Pull ups / chin ups bw*5,5,8,8 Incline DB BP 26kg*6 36kg*6 40kg*6 42kg*6 Dips bw*10,8,6 High bar paused squats 60kg*2 100kg*2*2 140kg*1 0 sd Note: omg so smashed after todays session, really pushed it on the second set of OHP and the include db's. High bar squat felt quite nice too, got a bit lower. Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted February 3 Wednesday 15 sd Week total = 58 sd PB Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted February 6 Thursday 04/02/2021 22 sd Friday 05/02/2021 26 sd Saturday 06/02/2021 Squats 110kg*3 130kg*3*2 150kg*2 170kg*1 150kg*2 110kg*8 BB BP 140kg*3r*4s PB volume DB chest supported rows 37.5kg*5*5 Note: Bench felt good today I was thinking 3-5 sets, even 3*3 would have been a PB. 4th set I didn't rest very much and it was quite hard on the last rep, so I decided not to do a 5th set. I used a belt on the first and 4th set. Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted February 7 Saturday 0 sd Sunday 0 sd OHP 60kg*5*5 Pull ups bw*5*2 10kg*5*4 Front squats paused 120kg*1 115kg*3 110kg*3 100kg*3 DB pull overs 40kg*8 50kg*8*2 DB sup curz (up to shoulder) 20kg*8*3 Note: Training felt good, was quite light on OHP which was nice. I am really tired now after the beach lol. Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted February 9 Sunday 0 sd Monday 0 sd Tuesday 09/02/21 Bench press 155kg*1 - PB - very shakey and bum very light / maybe left the bench lol. Dead Lifts - paused 1 second below the knee 160kg*2*3 Supine rows bw*8*3 Note: Ok I was feeling good so I went for a 1rm. It was on a different bar and bench that normal so felt a bit funny. The strength has definately increased, time to start a new routine and keep building my strength. 1 gazza reacted to this Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted February 10 Tuesday and Wednesday 10/02/2021 0 sb (5*0sd in a row PB) Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted February 11 Thursday 11/02/2021 Dead lift 70kg*2 120kg*2 160kg*1 180kg*1 200kg*4 PB for reps (previous PB 3reps at 200) Squats 110kg*8 DB suported rows 38kg*5*4 Pull ups and chin ups bw*6*3 negatives partner pulling me down * 8 OHP 62.5kg*5*5 Bent over BB rows 82kg*8 Cheat curlz 70kg*8*3 DB hammer curlz, 10kg 5min. Note: another PB for DL, and it felt strong. it was not a grinder 1 gazza reacted to this Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted February 15 Thursday 17 sd Friday 17 sd Sat 0 sd Sunday 15 sd Monday 14 sd Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted February 16 Tuesday Sd 0 16/02/2021 Bench press 120kg*5 125kg*5 130kg*5 Bent over DB rows (sitting on a bench) 30kg*5 36kg*5*3 low bar squats 150kg*5 clean and jerk 100kg*1*3 Note: first time trying the clean and jerk in years, it was a bit of fun. Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted February 16 week SD total 63 Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted February 18 Wednesday 18/02/2021 0 sd Thursday Standing OHP BB press 65kg*5*5 Pull ups / chin ups set for set bw*5,7,6,7,5,7 = 37 Dead lifts 200kg*3, grip slipped on the 4th it was a slippery bar and no chalk. Legs back and hips felt strong, but grip was not there today, hands too sweaty. Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted February 22 Thursday 14 sd Friday 29 sd Sat 1 sd Sun 10 sd Monday 22/02/21 BB BP 122kg*5 127kg*5 132kg*5 ( 5RM PB) DB bench supported rows 32.5kg*5 40kg*5*3 PB Clean and jerk 100kg*1*3 105kg*1 (very bad form, caught it miles in front Squats 105kg*3 110kg*3 130kg*3 150kg*3 Note: Bench was strong, no belt needed last rep maybe a 9 RPE. I will do another 5RM next week and then maybe reset. 1 gazza reacted to this Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted February 23 Monday 0 sd Tuesday 0 sd Tuesday training DL (with chalk and good bar) 200kg*5 (PB for 5 RM) OHP 20kg*15 30kg*10 40kg*5 50kg*3 60kg*3 70kg*3 80kg*3 70kg*3 Pull ups bw*7 bw+8kg * 5,6,7,7,7,5 bw*7 Note: really happy with the dead lift tonight, felt strong. Last rep really felt hammies and glutes working, held it at the top for 20 seconds. I will drop back the weight next session and reset. 1 gazza reacted to this Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted February 24 Wednesday 0 sd Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted February 25 Thursday 25/02/2021 Face pulls and ext rotor curffs * 3 sets BB BP 100kg*2 120kg*2 130kg*2 135kg*5 PB 5RM 100kg*8 Chest supported DB rows 35kg*7*3 Squats 100kg*2 120kg*2 140kg* 1 *2 Paused 140kg*3*2 120kg*8 Note: ok so that is probably the end of my run of 5RM pbs for bench, time to change program. Maybe a lighter week / deload week next week if my ego can handle it. 1 gazza reacted to this Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted Saturday at 08:13 AM Thursday 20 sd Friday 16sd Saturday 0 sd OHP 40kg*5 50kg*3 60kg*2 70kg*2 80kg*4 PB 4RM (RPE 9.5 or 10) 70kg*4*3 pull ups / chin ups bw*5*7 last set each rep 3 sec eccentric Front squats 60kg*6 70kg*6 80kg*6 100kg*6 Hyper ext bw*10 10kg*8,6 standing calf raise 70kg*10*3 Note: Ego taking over a bit on lifts, finding it hard to do more sets of say 8 RPE like I should. Too greedy 1 gazza reacted to this Share this post Link to post Share on other sites
gazza 104 Report post Posted Saturday at 09:47 PM Have to ask bud, whats the sd an abbreviation for?? Nice presses too💪 Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted Monday at 10:37 AM On 2/28/2021 at 8:47 AM, gazza said: Have to ask bud, whats the sd an abbreviation for?? Nice presses too💪 Standard drink 1 gazza reacted to this Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted Monday at 10:44 AM Sunday 0 sd Monday 0sd Bench press 120kg*7reps for 3 sets DB pendlay rows 35kg*5*5 Deadlifts (speed) 160kg*3*4 Note: I was in work clothes tonight (pants etc) it was so hot. I was happy with tonight session, all 8.5 RPE or lower. I have been finding it really hard to do lower RPE sessions, dam ego Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted Tuesday at 06:30 AM Tuesday 0 sd OHP up to 85kg*1rep*3sets pull ups + chin ups bw*5,5,6,6,7,7,7,7 = 50 Squats 160kg*4 RPE 8 or 9 140kg*4*2 Note: Great session, it all felt good. Form stayed tight on OHP (last rep was a bit slower). First time doing 50 pull ups in a session for ages. And squats I was not facing a mirror and the form felt great, like I was actually pushing up on the bar most of the reps rather than backwards. Share this post Link to post Share on other sites
ohjoshua 28 Report post Posted Wednesday at 05:15 AM Wednesday 03/03/2021 Bench press 140kg*3 130kg*3 120kg*5 Incline DB BP 34kg*12*3 Dips bw*6*2 Cable cross overs 15kg*10*3 DB pull overs 42kg*8 50kg*8*2 DB curz 20kg*10*3 Bench dips bw*15*2 DB OHP 24kg*6 18kg*10 Note: a bit not recovered from Monday, all was hard. Chest, shoulders and arms all a bit sore / worn Share this post Link to post Share on other sites
