A fagit lifts - Texass baby!

[FellowshipOfTheRon]

darn can't find them on sale there anymore, guess i missed out. i got some do-wins which are kind of similar, like the cheap version of them and really like what they do for squats too. gyzzbrah if you haven't got squat shoes yet and you plan on doing them a lot then it's not such a bad investment. only thing is you can't just go walking around in them otherwise they wear out pretty fast so you need to take your normal gym shoes to use outside of squats - done this way the shoes will last years. i also tried deadlifting in them and found i prefer chucks in that lift.

[Spacebound]

Front Squats
90 3x5 (sbd's)

BB Rows
85 3x5 (belt)

OHP
40 5x5

Romanian Deadlifts
90 3x5

Wide Grip Pull Downs
110 3x8

Close Grip Bench
50 3x8

DB Hammer Curls
14 3x10

Side Laterals Cable
1x50 on the lowest plate

Sweating after this. Squats were tough, but got all the reps out. Did side laterals for 50reps just for a pump to get some blood in there to help the tendons heal form my rotator cuff strain. Thats what some guy told me anyway, pump was sick from them if nothing else. 

Not really in a rush to get back to back squats as im liking the front, plus maybe ill be the next klolov lolol maybe when i can pause front squat 240kg

[Spacebound]

Deadlifts
145 1x5

Bench
70 3x5

Hamstring Curls
120 1x10
140 1x10

Incline DB Bench
30 4x6

Facepulls
3x12

Calf Raises
3x25

Started off feeling strong but felt pretty drained half way through, only had 2300 cals yesterday. Will be only training 3days next week probably 

[Spacebound]

Front Squats
92.5 3x5 (sbd's)

Romanian Deadlifts
92.5 3x5

BB Rows
87.5 3x5 (belt)

OHP
42.5 5x5

Wide Grip Pulldown
110 3x9

Hammer Curls
16 4x6

Knee is feeling alot better since using the sbd's. Really wanting to hit 100 3x5 beltless before i stall. Its getting hard though. 

BW (morning) 84.4

[Spacebound]

Front Squats
95 3x5 (sbd's)

Bench
72.5 3x5

BB Rows
90 3x5 (belt)
60 1x15

DB Bench Incline
30 3x7

Facepulls
3x12-15

DB Curls
16 4x7

Calf Raises
2x25
1x21

Hard but good. Tried some cheap wrist wraps i brought on my last set of bench. Was the easiest set of the three. 

[ohjoshua]

frequency looking solid, front squats looking solid.

 

You say you might never be able to bench 100kg? I started training when I was 21 and I remember it took me about two years to get 100kg on bench, then 1 year later I was up to 140kg. So keep at it .

Sad thing is I have never trained constantly for years since then and didnt ever make it to 150kg... maybe next year lol.

 

 

[Spacebound]

Cheers bro. Hopefully will get to 100 eventually, but my bench has basically been static all year. What program did you find the best bench gains on? Or did you just make your own programmig.

Today workout was,

Front squats
97.5 3x5

Ohp
45 5x5

Deadlifts
147.5 2x5

Close grip bench
55 3x10

Wide grip pull downs
110 3x10

Trained much later than usual today 7:30ish, felt fucked after the first exercise and just wanted to go to bed. But hit all the numbers I needed to, considering I felt as strong as a wet towel.

[Spacebound]

Front squats
100 3x5 (sbd's) pr

Romanian deadlifts
92.5 3x5

Bench
75 3x5
70 1x12 pr

Bb rows
Yolo today
80 3x5-8
60 1x12

Db incline bench
28 1x8
30 2x8

Db curls
16 4x8

Calf raises
Some yolo reps.

Good train was stole some tips off terrymundo for Bench and calfs. felt flat as after bench press. Hence some Yolo reps instead of doing what was programmed. But hit the numbers what I needed to so it's algud. 

[Spacebound]

Front Squats
102.5 1x5, 2x4, 1x4(belt)

OHP
47.5 4x5

Deadlifts
150 1x5

Lat Pull Down
120 4x6

Close Grip Bench
57.5 3x9

Bicep Curls
16 3x9

Facepulls
3x12

 

Missed some reps on front squats. Will aim for 3x5 next time at same weight. 

[Spacebound]

Front Squats
102.5 3x5 (sbd's)

Bench
77.5 3x5
70 1x8

BB Row
92.5 3x5 (belt)
70 1x10

Hamstring Curls
130 3x12

DB Bench
30 2x9, 1x6

Facepulls
3x10-12

Calf Raises
4x10 unilateral w/no rest
2x20 w/rest two legs at a time

Have a video of front squats that ill throw up when i get it on youtube. Was pretty happy with form but its probably not close to perfect.

[Spacebound]

Was the second set

 

[Spacebound]

Had a nice taste of food poisoning from BK on friday for lunch, and was spewing my guts out for 24hours. Didnt eat anything saturday, was still crook as f*ck. Just started eating again sunday, was mainly junk and protein shakes as my appetite was poor.

Anyway got back on the horse today, dropped the weights down a little bit, but was much harder than i expected.

Front Squats
100 3x5 (sbds)

Bench
72.5 3x5

BB Rows
80 3x5
60 1x12

Romanian Deadlifts
90 3x5

DB Incline Bench
28 4x6

Lat pull downs
110 3x10

Facepulls
3x12

 

Grueling session overall. Bench was the worst only just made the reps. 

Bodyweight, dropped pretty low around 81/82 but now back upto around 84/85 morning weight.

[Spacebound]

Back Squats (sbds)
80 1x5
100 1x5
90 3x5

OHP
50 3x5

Deadlifts (more than just top set)
140 1x5
145 1x5
150 1x5
140 1x8

Close Grip Bench
60 3x5

Hamstring Curls
120 1x12
140 1x12

Bicep Curls
16 3x9

Calf Raises
6x10 unilateral no rest
2x25

Going to throw in back squats on middle day from now on, then in probably a couple of weeks/month do them twice a week. The set of 100 was easy, ill throw up a video.

Deadlifts are weak as shit atm, all sets felt hard and slow

[Spacebound]

Front Squats
102.5 3x5
90 1x8 (belt)

Bench
Hit some singles up to 87.5 but spotter was touching the bar, so not counting them.
75 3x5

BB Rows
85 3x5
60 1x12

DB Bench
28 3x8

Lat Pull Down
120 4x6

Facepulls
6 3x12

Long session today, unsure if spotter helped or not, but generally assumed they did. Ohwell.

Also, last day of bulking today, will be cutting cals to 3000 for a week, then down to 2800 the week after.

Just wanting to get a bit leaner, sick of being a fat bloated mess haha. Had this planned out for a while so its not a implusive decision. Will get back on that bulking time when either, ive reached about 10-12%, 2mnths or if i get fucking weak and small.

Morning weight was 85.25kg
Previous night weight was 88.20kg

First time cutting and have been looking forward to it, hopefully can get some abs and cuts. Will be dropping some volume in the accessories but will keep trying to increase total volume (kgs) in the main lifts.

Plan for cals is, cut carbs mainly (400g ish), maybe add a little fat (80g-90g) and add protein (190g). Havent added these numbers up, but i feel pretty bloated after alot of carbs hence why dropping carbs. I also wont be hitting these numbers exactly, but will try to get in like 5-10%. And within 100cals of total goal.

[Spacebound]

Front Squats
105 5x3 (sbds)

OHP
60 1x1
52.5 5x3

Deadlifts
140 1x5
152.5 1x5
140 1x5

CG Bench
80 1x1
85 1x1
62.5 5x3

Romanian Deadlifts
100 3x5

Bicep Curls
16 3x10

Calf Raises (different machine than usual)
10-12+x10 unilateral. Lost count of sets.
1x15 heavier

 

Switched things up a bit and hit some singles. They werent max attempts, probably could have tripled all of them, just getting a feel for where im at and its fun doing some heavier stuff.

Deadlifts are still feeling really hard. Changed around front squats as i wasnt feeling 100% (may have been my fault for drinking quite a bit on Saturday night) so did 5x3 instead, technically a fail, but will let me ease into doing 3x5 next session.
 

[Spacebound]

Back Squats
105 1x5
110 1x5
100 2x5

Bench
77.5 3x5
72.5 1x6

BB Rows
87.5 3x5
70 1x12

Incline DB Bench
28 2x10, 1x8

Pull Downs
120 3x8

Facepulls
3x12

 

Squats fairly easy, will probably back down to 105 3x5 next time and just progress from there. Still need to work more on shoulder mobility as holding the bar is a struggle. Bench was pretty hard, next time will probably go for 80 5x3. 

[Spacebound]

Front Squats
100 1x1
110 1x1
115 1x1
105 3x5

OHP
52.5 3x5

Deadlifts
145 1x3
160 1x3
155 1x5

CG Bench
80x1
87.5 x1

80 1x3
65 3x5

DB Curls
18 4x6

Hamstring Curls
130 1x8
140 2x8

[Spacebound]

Front Squats (sbds)
107.5 2x5, 1x4 (fuuark so close)
100 1x3

Bench
80 5x3
60 1x10

BB Rows
90 3x5 (belt)

DB Incline
30 3x6

Pulldowns
110 3x8

Facepulls
3x12

Felt pretty weak after squats, forgot wrist wraps which made benching a bit harder.

[Spacebound]

Back Squats
115 1x5
105 3x5

OHP
60 1x3
55 3x5 last rep was failure

Deadlifts
140 1x5
150 1x5
157.5 1x5

Close Grip
67.5 3x5

Leg curls
130 1x10
140 1x10
150 1x12

Bicep Curls
18 3x7

Tricep Rope Pushdowns (superset with curls)
4x12 Light weight easy stuff

Calf Raises
lots of unilateral sets 6min straight
1x20 heavier with both legs

[Spacebound]

Front Squats
100 1x3
107.5 3x5 rpe10 every set srs

Bench
80 3x5 das it mane
70 1x8

BB Rows
92.5 3x5
60 1x15

Romanian Deadlifts
102.5 2x5

DB Bench
26 3x10

Facepulls
3x10-12

Pullups wide grip
bw 7 6 6

 

Was stoked about bench, had no spotter either, was do or die. Squats, were slow awful grinders but got them, probably will reset soon. Did some pull ups instead today as everyone was using the lat pulldown, was pretty weak on them but nice change.

[Spacebound]

Yesterday,

Front Squats
110 2x3, 1x2 uwotm8
100 1x5 (belt)

OHP
57.5 2x5, 1x3
50 1x3

Deadlifts
140 1x4 lost grip/nochalk
160 1x5 rpe9.5/10
150 1x5

CG bench
60 3x8

Hamstring Curls
130 1x10
150 1x10

Bicep Curls ss with lightweight tricep rope ext.
14 1x8
18 2x8

Calfs
something pathetic lol

Tough workout, not the best. Will probably go for a PR front squat next session, 120ish, then do some back off work. After that ill reset it to maybe 95 and work back up on the 3x5.

OHP, will probably go for 5x3 57.5 next time, should have done that this time but ohwell.

Guna be doing a sort DUP style programming for closegrip to get some varying rep ranges. (3x8 70%, 4x5 80%, 5x3 90%).

For the other accessories volume is slightly lower, usually just dropping a set

Calories this week are 2700 per day, am finding this pretty easy, aside from wanting to eat chips/candy all the time.

BW 84, down just over a 1kg.

 

[Spacebound]

Back Squats
100 1x3
110 1x1
120 1x5
107.5 3x5

Bench
82.5 5x3
65 1x8

BB Rows
80 1x5
95 2x5
60 1x12

DB Incline
28 1x10

Gym closed

Only had a limited time so just got in the main work. Pretty happy with it. Squats were very hard, last rep on 120 was a massive grinder. Will drop back to 110 for 3x5 next time. Also might start doing back squats 2x per week, as shoulder mobility getting better.

Bench was hard, hopefully can hit 82.5 for 4x4 or something or maybe 3x5

[Spacebound]

Front Squats (sbds)
100x3
110x1
120x1 PR
122.5 x1 belt PR
110 3x3 belt

OHP
57.5 5x3

Deadlifts
145 1x5
162.5 3x3

CG Bench
67.5 4x5

Hamstring Curls
140 2x12

Bicep Curls superset with light tricep rope pushdowns
14 1x9
18 2x9

Long train, 2hours. PR's on front squat, probably could have hit 125 with a belt. But im happy with what i got, didnt wana get greedy and miss a rep. Was feeling pretty gassed so changed it up on deadlifts to a 3x3.

Thinking about changing it to a four day split, but keeping volume the same.

Also phucked up diet for the previous two days, ate like 2400ish cals and about 100g of protein each day. weak. back on track now

[Spacebound]

Back Squats

110 3x5

 

Bench

82.5 2x4

80 1x3

80 1x4

 

BB Rows

80 1x5

95 3x5

60 1x12

 

Incline DB Bench

30 2x8

 

Lat Pull Downs Wide

110 2x9

 

FacePulls

2x15

 

 

 

Bench was weak today, felt heavy from the start. Probably has something to do with lack calories. Might reset to 70 next time or maybe go for 3x5 at 82.5 but only if im feeling it. 

[Spacebound]

Front Squats

95 3x5

 

OHP

47.5 3x5

 

Deadlifts

140 1x5

152.5 1x5

165 1x5 rpe10

 

Close Grip

75 4x4

 

 

 

Another short workout. Exams have been killing me. Will be back to normal next week.

 

Front squats were harder than what i thought they would be. Close grip was supposed to be 77.5 5x3 but literally did not have the time for five sets.