Getting Strong

[blahman]

After a three month layoff..time to get back into it. Had work benchpress comp friday night 85kgx20reps was hard but got there.

 

5x5 nice place to start.

 

Squat ATG

100kgx5x5

Bench

115kgx5x5

DeadLift

110x5x3  130x5x2

5 min run 

 

 

 

[blahman]

Dead lift

Bar x 20 

100 x 5

140 x 5

160 x 3

180 x 2

190 x 1

Incline Bench

125 x 5 x 4

Lat Pull Down

86 x 5 x 4

Clean and Press

60 x 5 x 2

Dips BW 97kg x 15,12,10,8

Bicep Curl

65 x 5 x 4

Tricep rope

50 x 5 x 4

OverHead rope XTN

50x5x2

[blahman]

Squat ATG

100x5

120x5x5

DeadLift

100x5

140x5

150x5x3

160x6

Lat pull down

66x10x4

One arm dumbell row

50x10x4

60x8

Hammer curl

15x4

Machine curl standind

50x10x2

Weighted crunches

15x4

[blahman]

Benchpress

warmup 60x10

165x5

145x5x4

Floor press barbell

110x5x4

Dumbell Bench press

37.5x8

40x8

42.5x6

42.5x5

Dips 5 second

6 reps x 4

Skull crushers

35x6x4

Ran outta whey protein yesterday so been living on smoked flavoured tuna eggs and BCCAS freebies. Could kill a blue whale with the Farts at the moment.

Workout went well. Getting stronger and arms getting bigger.

 

 

[Pseudonym]

Good stuff, bro. *ok*

[blahman]

Creapure and isolate arrived yesterday time to start benching 170kg again *good*

 

Day off yesterday and speed work on squats and deads tonight. Aiming for 200kg deadlift by the end of the month.

[blahman]

Power workout with light weight focus on speed today

ATG Squats

100x3x8 

Deadlifts

100x10x2

140x3

160x2

180x1

185x1

190x1

Hard work tonight 

Seated cable row

80kgx10x4

Lat pull down

66x10x4

Weighted crunch machine

108x6x4

Hammer bicep curls

20x6x4

 

[blahman]

Leg press

8p p s +75kg bench x10 x4

Incline Bench

40x5x4

Single arm d/bell row

60kgx5x4

Dips

10x2 BW 97

5x2 super slow

Lat pull down

77kg x5 x4

[blahman]

Dead lift fun

60x10

100x10

140x5x3

150x4

190x1

195x1 PB for the year. But came at a cost. Left lower back down into ass feels a little pulled. 

Carried on for some weighted crunches 108kgx6x4

Weight has jumped up tp 98.5kg at 5ft 7inch must be doing something right. Going to lay off the 1rep max for a while and get some volume on legg press and weighted crunches to strengthen my known problem area.

[blahman]

After two weeks off with a pulled erector back in the game today.

 

Squats

100kg 5x5

125kg 1x5

Bench

100kg 5x5

Deadlift Sumo

60kg x 5

100kgx5x3

150kg x1 Fail

Deadlift standard 150kg x 2 Success

Weighted crunches

80kgx10x4

108x8

Good Mornings

35kgx5x4

Generally felling weak after two weeks off. Dont think Sumo is for me with short arms and short legs but am struggling to get in good position for coneventional deadlift. 

 

[blahman]

Sheiko 29 Week 1 Aiming for a first competition in the next couple of months. Need some volume and structure for a while.

Bench

70x5x1

85x4x2

100x3x2

105x3x5

Squat

75x5x1

90x5x2

105x5x5

Bench

70x5x1

85x5x1

100x4x4

Dumbell flyes

15x10x5

Good Morning

60x5x5

[blahman]

Deadlift

100x3x1

120x3x2

130x3x2

140x3x4

Incline bench

105x5x4

Dips BW5x5

Deadlift

100x4x1

120x4x1

140x3x2

160x3x4

lunge

20kg x5x5

Ab machine

99kg x10x3

[blahman]

Yesterday

Benchpress

100x10

120x4x1

145x4x3

Incline Press

125x4x3

Cable Flyes

50x5x2

Dumbell Bicep Curl Half hold

12.5x5x2

Single arm concentration curl

22.5x4x2

Barbell curl

30x15x2

 

 

[blahman]

Pendlay rows 

40x5x1

60x5x1

70x4x3

Cable Row

93x4x3

Lat Pull Down

83x5x3

Skull crushers

37.5x5x4

Tricep rope pushdown

32x5x2