ohjoshua 63 Report post Posted June 15 Wednesday 15/06/2022 Bench press 100kg*5 120kg*2 130kg*2 140kg*1 145kg*2*3 (second set spotter touched the bar, I think 1 set of 145kg*3 is a PB) Close grip bench 90kg*2*12 DB rear raises / rows 17kg*12,15,15 Cable rows 50kg*12,15 low bar Squats (trying to focus on hips not shooting up and staying more upright) 100kg*3*10 Leg press 110kg*12,12,15 Prone hold bw*45sec 20kg*2*45sec Note: end of the program because I could not hit the 3*3 at 145kg on bench. I have been grinding the last few sessions so keen to start a new program with some lighter weights and higher reps. I will look to start tomorrow or Friday. 1 gazza reacted to this Share this post Link to post Share on other sites
gazza 109 Report post Posted June 15 Crushing that bench press fella, nice work. I've been benching 3x a week in an attempt to boost it to something I'm happy with and also because I can't train lower body beyond the physiotherapist recommendations lol. Each session is % based off a calculated 1RM max. 6 week program ends this week, deload a little next week and then I'm planning to actually test my 1RM. Share this post Link to post Share on other sites
ohjoshua 63 Report post Posted June 16 21 hours ago, gazza said: Crushing that bench press fella, nice work. I've been benching 3x a week in an attempt to boost it to something I'm happy with and also because I can't train lower body beyond the physiotherapist recommendations lol. Each session is % based off a calculated 1RM max. 6 week program ends this week, deload a little next week and then I'm planning to actually test my 1RM. Thanks mate, Let me know how you go with your program. if you are happy with it maybe share the program with me so I can try it? Share this post Link to post Share on other sites
ohjoshua 63 Report post Posted June 16 Thursday 16/06/2022 Neutral grip pull ups bbw*12,15,12 OHP 40kg*2*15 45kg*15 Push press 60kg*8 80kg*2*8 RDL 80kg*3*15 Leg curlz 32kg*3*15 Note: the high reps on everything felt nice, good little burn. Share this post Link to post Share on other sites
gazza 109 Report post Posted June 17 Hey fella, this is the bench program I've been doing. I just Googled programs until I found one I like the look of and printed it off. If put the title into the search bar it'll bring it up. I altered the accessories slightly to accommodate the gear I had and my niggles. I found one on T-nation that looked good too, which I might try but it's 4 days a week. 1 ohjoshua reacted to this Share this post Link to post Share on other sites
ohjoshua 63 Report post Posted June 18 On 6/17/2022 at 1:22 PM, gazza said: Hey fella, this is the bench program I've been doing. I just Googled programs until I found one I like the look of and printed it off. If put the title into the search bar it'll bring it up. I altered the accessories slightly to accommodate the gear I had and my niggles. I found one on T-nation that looked good too, which I might try but it's 4 days a week. Ok I will have a look for it later, thanks. But I actually started a new 8 week program that I made myself, so maybe try that one next if you are happy with the progress. Friday 19/06/2022 Bench press 80kg*4*15 Hammer curlz 25kg*15 20kg*2*15 Tri ext rope 30*15 25*15 20*15 incline flys (slight incline only) 12.5kg*3*20 Squats 100kg*12,12,13 Leg press 120kg*3*15 Note: omg burning so bad on bench and then later on leg press. First high rep program in for ever, its hard for me :) Share this post Link to post Share on other sites
ohjoshua 63 Report post Posted June 18 Copy of Gym 4 day - Josh 17-06-2022.xlsx my new program I made for 8 weeks Share this post Link to post Share on other sites
ohjoshua 63 Report post Posted June 19 Sunday 19/06/2022 OHP 42.5kg*3*15 Neutral grip pull ups bw*4*11 Dead lifts 150kg*2*10 Hip thrusts 60kg*3*20 Hyper ext rows bw*15 12.5kg*3*15 Seated calf raises 30kg*3*20 DB shrugs 30k*3*20 Lat raises (bottom half) 10kg*3*20 Rear DB raises (bottom half) 10kg*3*20 Note: All good, the deadlifts got me breathing and the rasies and shrug burnt. 1 gazza reacted to this Share this post Link to post Share on other sites
ohjoshua 63 Report post Posted June 20 Monday 20/06/2022 Bench press 60kg*4*20 Hammer curlz 22.5kg*3*15 (reps not clean) Close grip bench 75kg*3*15 preacher curlz 17kg*3*15 incline skull crushers 27kg*3*15 Box squats 70kg*2*20 Walking lunges bw*3*15 Prone holds bw*45sec 40kg*30sec 60kg*30sec Note: might drop the weight for hammer curlz Share this post Link to post Share on other sites
ohjoshua 63 Report post Posted June 21 Tuesday 21/06/2022 OHP 30kg*3*20 Pull ups over hand medium grip bw*5*9 Push press 85kg*2*8 (PB) Bent over BB row over hand grip 85kg*12 85kg*2*15 RDL 85kg*3*15 Leg curlz 32lb*3*17 Leg raises bw*3*15 Leg press calf raises 110kg*3*12 Share this post Link to post Share on other sites
ohjoshua 63 Report post Posted June 23 Thursday AM 23/06/2022 BB Bench press 85kg*4*15 BB cheat curlz 52.5kg*3*15 Tri press downs 70kg*3*17 DB incline BP 27.5kg*2*15 DB incline flys 12.5kg*3*20 (rest pause after 15 reps on the late two sets). PM 2nd session Squats 100kg*3*15 Leg press 120kg*3*15 Standing calf raises 50kg*3*15 Bike 15min Note: I was really warn out after the bench stuff, so I called it and went home. I came back about 4 hours later to finish the squats. All of it was really hard, chest burning in bench, legs burning on squats and leg press. I am a bit tired and more hungry. Still losing weight, but tempted to have an extra meal today. Share this post Link to post Share on other sites
ohjoshua 63 Report post Posted June 24 Friday 25/06/2022 Pull ups over hand bw*5*10 OHP 30kg*4*10 Dead lifts 160kg*2*10 Hip Thrusts 80kg*3*20 Hyper ext rows 20kg*2*20 20kg*15 Lat raises + rear raises + Shrugs 3*20 (12kg + 12kg + 34kg) Note: Good session, pull ups a bit hard and deadlifts really hard, really felt it in my legs. Share this post Link to post Share on other sites
ohjoshua 63 Report post Posted Sunday at 02:03 AM Sunday 26/06/2022 BB BP 62.5kg*4*20 Hammer curlz 22kg*3*15 Close grip BP 80kg*3*15 Failure on the last rep, couldn't full extend it . Preacher curlz 20kg*3*15 Incline skull crushers 30kg*3*15 Share this post Link to post Share on other sites
ohjoshua 63 Report post Posted Sunday at 03:24 AM Sunday 26/06/2022 BB BP 62.5kg*4*20 Hammer curlz 22kg*3*15 Close grip BP 80kg*3*15 Failure on the last rep, couldn't full extend it . Preacher curlz 20kg*3*15 Incline skull crushers 30kg*3*15 Share this post Link to post Share on other sites
ohjoshua 63 Report post Posted Sunday at 03:26 AM Sunday AM 26/06/2022 BB BP 62.5kg*4*20 Hammer curlz 22kg*3*15 Close grip BP 80kg*3*15 Failure on the last rep, couldn't full extend it . Preacher curlz 20kg*3*15 Incline skull crushers 30kg*3*15 Sunday PM Box squats above parallel 80kg*2*20 https://www.youtube.com/watch?v=oXhjdH5YjLI Walking lunges bw*15 two 5kgdb*2*15 Seated calf rasies 35kg*3*15 Share this post Link to post Share on other sites
ohjoshua 63 Report post Posted Monday at 04:25 AM Monday 27/06/2022 OHP 50kg*3*12 Neutral grip pull ups bw*4*12 Push press 70kg*8 90kg*2*8 (PB for 8 reps) Over hand bent over rows 90kg*3*12 RDL 90kg*3*12 Leg curlz 32kg*3*19 (PB for reps) Leg raises bw*15 5kg*2*15 Note: everything is getting hard, Push press and bent over rows esp. Leg curlz seem to be getting better, large increase in reps and similar difficulty. Share this post Link to post Share on other sites
ohjoshua 63 Report post Posted yesterday at 03:46 AM 30/06/2022 Thursday AM Bench press 90kg*4*12 Cheat curlz 57.5kg*3*12 Press downs cable 70kg*3*19 Incline DB BP 32kg*2*12 Incline DB Flys 17kg*2*12 PM Squats 110kg*3*12 (really hard last set) Leg press 140kg*3*12 Calf raises on the leg press 40kg*3*15, slow control reps. Note: Tris and front delts were burning at during the incline DB and flys, quads burning during squats and leg press. Share this post Link to post Share on other sites
