ohjoshua Posted January 14, 2022 Author Report Share Posted January 14, 2022 Friday 14/01/2022 OHP 60kg*5 75kg*2*6 Lat pull down 80kg*10 100kg*6*10 Front squats 100kg*3*8 nortik leg curlz 8*2 SLD 75kg*2*12 Note: good quality session, front squats almost killed me lol. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted January 16, 2022 Author Report Share Posted January 16, 2022 Saturday 15/01/2022 Bench press 130kg*6*4 DB single arm rows 40kg*2*8 50kg*8 Cable rows 110lb*2*12 120lb*12 Dead lifts 170kg*2 210kg*2*1 Note: A bit of a challenge with bench and deadlifts felt heavy lol. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted January 20, 2022 Author Report Share Posted January 20, 2022 Thursday 20/021/22 OHP 40kg*15 70kg*5 Pull ups Bw*12,10 Bench press 100kg*8 120kg*8 140kg*2 Tri ext 70lb*3*12 DB hammer curlz 27kg*10 30kg*10 curlz 17kg*10 close grip bench press 40kg*25 45kg*25 Squats 70kg*3 120kg*3 140kg*3 160kg*3 Note: long session today got lots of different stuff done. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted January 25, 2022 Author Report Share Posted January 25, 2022 Tuesday 25/01/2022 OHP 60kg*5 75kg*3*3 60kg*8 Lat pull down 120kg*4*10 Squats 170kg*3 PB 150kg*5 (paused) Note: pretty easy session, last rep on squat a bit harder. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted January 26, 2022 Author Report Share Posted January 26, 2022 Wednesday 26/01/2022 bench press 100kg*8 110kg*2*8 DB rows 40kg*3*10 Squats 120kg*15 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted January 27, 2022 Author Report Share Posted January 27, 2022 Thursday 27/01/2022 OHP 60kg*2*8 62kg*2*8 Pull ups and chin ups bw*2*5 10kg*3*5 10kg*8 Front squats 60kg*8 80kg*8 100kg*2*8 Note: I find high rep squats so hard, esp front squats lol. all weight moved well, a bit slow on last rep of pull ups on the 8 rep set. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted January 30, 2022 Author Report Share Posted January 30, 2022 Saturday 29/01/2022 Front squats 65kg*8 67kg*8 82kg*2*8 Pull ups bw*4*6 OHP 40kg*2*10 50kg*10,8 Nortick curlz bw*3*10 Calf raise 30kg*4*10 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 1, 2022 Author Report Share Posted February 1, 2022 Monday 31/01/2022 DB Bench press 25kg*10 35kg*6 40kg*6 45kg*6 50kg*2*6 40kg*8 Bent over bb rows 60kg*8 80kg*8 100kg*2*8 110kg*8 Deadlifts 60kg*3 110kg*3 150kg*3 170kg*1 190kg*1 210kg*1 220kg*1 video 170kg*3 Note: making some progress the DB bench press, might add a third set at 50kg next time. Heaviest DL in a while felt ok. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 1, 2022 Author Report Share Posted February 1, 2022 Tuesday 01/02/2022 OHP 40kg*10 60kg*5 70kg*5 75kg*2 80kg*5 (pb and video) 70kg*3*5 Pull ups / chin ups bw*2*6 10kg*2*6 20kg*2*5 bw*10 Front squats 60kg*8 80kg*8 85Kg*2*8 90kg*8 Note: OHP felt better than my 80kg*4 last time. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 2, 2022 Author Report Share Posted February 2, 2022 Wednesday 02/02/2022 DB sup curlz 15kg*3*10 Close grip bench 60kg*3*20 OHP rope ext 110lb*10 120lb*2*10 BB curlz 50kg*3*10 High bar paused squats 70kg*3 90kg*3 110kg*5*3 RDL 70kg*29 (missed a rep abb wheel bw*5*10 Note: the paused squats were not as fast as I would have liked. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 6, 2022 Author Report Share Posted February 6, 2022 Sat 05/02/2022 DB BP 25kg*8 35*6 40kg*6 45kg*6 50kg*2*6 40kg*9 PB Bent over bb row 80kg*8 100kg*3*8 80kg*12 Low bar squat 100kg*8 120kg*8 140kg*12 all high reps Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 8, 2022 Author Report Share Posted February 8, 2022 Tuesday 08/02/2022 OHP 60kg*5 70kg*5 80kg*5 (RPE 10) 70kg*4*6 Lat pull down 120lb*4*15 80kg*3*12 (separate machine) Front squats 60kg*3 80kg*3 100kg*3 120kg*3*3 RDL 100kg*20 Note: 5 reps at 80kg OHP was harder today, I increased the volume at 70kg after. Front squats felt good. RDL felt great. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 9, 2022 Author Report Share Posted February 9, 2022 Wednesday 09/02/2022 DB BP 30kg*10 35kg*6 40kg*6 45kg*6 50kg*2*6 40kg*10 (this set felt easy, more in the tank) Bent over rows 70kg*3*8 80kg*3*8 Low bar, low / full squats 70kg*5 90kg*2 110kg*2 130kg*2 140kg*3*5 Note: first time doing low bar squats this low, felt pretty good tbh. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 10, 2022 Author Report Share Posted February 10, 2022 Thursday 10/02/2022 Squats - medium bar (not low or high) 70kg*2*2 110kg*1 130kg*2 150kg*3*5 Nortic curlz bw*8 OHP - 30 sec rest 40kg*2*10 50kg*2*10 Chin ups bw*4*6 Abbs Note: Probably the most volume at this depth of squat, tiny bit of knee pain last couple of days. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 14, 2022 Author Report Share Posted February 14, 2022 Saturday 12/02/2022 Bench press 145kg*1 110kg*8 DB rows 40kg*3*8 Seated cable rows 75kg*3*10 OHP 85kg*2 Squats - deep 177.5kg*1 Note: did the strength board today at the gym to try and win it. squat and bench were close to 1RM for the day. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 14, 2022 Author Report Share Posted February 14, 2022 Monday 14/02/2022 OHP 40kg*8 60kg*5 70kg*5 80kg*5 70kg*4*6 Chin ups bw*5*8 bw*10 Deep mid bar squats 140kg*4*5 standing calf raise 40kg*5*10 Abb roll outs bw*5*10 Note: great session, volume getting huge on the OHP, 80kg felt easy. Squats I upped the volume again which was a good challenge. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 15, 2022 Author Report Share Posted February 15, 2022 Tuesday 15/02/2022 Deadlift 120kg*2 160kg*2 200kg*2 220kg*2 PB for 2 reps 160kg*5 DB seated curlz 20kg*3*8 Leg curlz 45lb*3*12 Note: deadlift felt great, video on here, form and back felt good. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 18, 2022 Author Report Share Posted February 18, 2022 Friday 18/02/2022 Db bench press 30*8 40*6 45kg*6 50kg*3*6 40kg*10 Db rows 25kg*8 35kg*8 40kg*3*8 30kg*2*15 Squats some sets high bar 140kg*5*5 Note: huge volume on everything today, gonna be sore tomorrow. Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 20, 2022 Author Report Share Posted February 20, 2022 Sunday 20/02/2022 Ohp 40kg*8 60kg*5 70kg*5 80kg*5 60kg*3*8 Chin ups Bw*7*6 Squats low bar 160kg*8 pb https://youtube.com/shorts/iJzIcX8l-Ig?feature=share Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 21, 2022 Author Report Share Posted February 21, 2022 Monday 21/02/2022 DB BP 30kg*10 40kg*3*10 Seated cable rows 130lb*8 180lb*8 200lb*8 200lb*12 Squats high bar paused 70kg*2 90kg*2 110kg*2 130kg*2 Squats low bar 150kg*1 170kg*1 190kg*1 PB 150kg*5 Note: well did a parallel or below 190kg squat that felt good. gazza 1 Quote Link to comment Share on other sites More sharing options...
gazza Posted February 22, 2022 Report Share Posted February 22, 2022 Nice squat mate, #jealous! ohjoshua 1 Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 22, 2022 Author Report Share Posted February 22, 2022 Tuesday 22.02/2022 OHP 40kg*8 50kg*8 55kg*8 60kg*4*8 Chin ups bw*3*8 bw*3*10 bw*6 Front squats 60kg*5 80kg*5 90kg*5 95kg*3*5 RDL 70kg*10 110kg*10 Abbs Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 22, 2022 Author Report Share Posted February 22, 2022 4 hours ago, gazza said: Nice squat mate, #jealous! Cheers bro, I think I sunk it deep enough :) Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 24, 2022 Author Report Share Posted February 24, 2022 Thursday 24/02/2022 DB BP 30kg*8 40kg*6 45kg*6 50kg*4*6 volume PB DB rows 30kg*8 40kg*6 45kg*6 50kg*4*6 volume PB Preacher curlz 30kg*4*10 Hammer curlz 25kg*4*8 Tri push downs 200lb*3*20 Close grip bench press 67kg*15,12 High bar squats 70kg*5 110kg*5 130kg*5 110kg*5 Note: great pump and good volume PB for rows and DB BP Quote Link to comment Share on other sites More sharing options...
ohjoshua Posted February 26, 2022 Author Report Share Posted February 26, 2022 Saturday 26/02/2022 Push press 60kg*5 80kg*5 90kg*3*5 Lat pull down 105kg*3*8 75kg*3*10 Dead lift 125kg*1 :( - tried to do 127.5kg PB but a couple the 1.25kg plate fell off . 170kg*8 gazza 1 Quote Link to comment Share on other sites More sharing options...
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