Increase Power.

[redbeard]

Current Goals (as of 11/11/16) -

Press - 110kg
Dead - 275kg
Get Cut

 

[redbeard]

Squat -

100kg x8
100kg x8
100kg x8
100kg x8
100kg x8

Walking Lunges -

25kg x16
25kg x16
25kg x16
25kg x16
25kg x16
25kg x16


Foam Roll -

Hamstrings

 

[RawDawgBob]

What is this in pounds?

 

[RawDawgBob]

You have that much time? Three workouts a day? Lucky you.

 

[redbeard]

Multiply everything by 2.2.

It's a 3 day split but I repeat it twice over 6 days, thanks for stopping by.

 

[CRZA]

Nice goals. Good luck with your training

 

[calvus]

Welcome Back, redbeard!

 

[redbeard]

Thanks CRZA, I noticed we have the same bench goal...I think I'll be tracking your log.

Cheers, calvus.

 

[redbeard]

Bench -

112.5kg x8
112.5kg x8
112.5kg x8
112.5kg x8
112.5kg x8

Press -

75kg x5
75kg x5
75kg x5
75kg x5
75kg x5
75kg x5
75kg x5
75kg x5

 

[redbeard]

Power Clean -

92.5kg x2
92.5kg x2
92.5kg x2
92.5kg x2
92.5kg x2
92.5kg x2
92.5kg x2
92.5kg x2

Pendlay Row -

72.5kg x8
72.5kg x8
72.5kg x8
72.5kg x8
72.5kg x8
72.5kg x8

RDL -

82.5kg x8
82.5kg x8
82.5kg x8
82.5kg x8
82.5kg x8
82.5kg x8


Average session, never really got going.

 

[MilkManUK]

Welcome back.

 

[redbeard]

Thanks milkman.

 

[redbeard]

Squats -

105kg x8
105kg x8
105kg x8
105kg x8
105kg x8
105kg x8

Walking Lunges -

25kg x16
25kg x16
25kg x16

 

[redbeard]

Bench -

115kg x8
115kg x8
115kg x7
100kg x10
80kg x10
80kg x10
80kg x10


Poor session. Had zero muscular endurance, bar felt heavy from my first warm up set.

After I dropped to 100k and below everything felt fairly good though and had a huge pump.

No time for press, will need to make up for it on Saturday.

 

[MilkManUK]

Bench -

115kg x8
115kg x8
115kg x7
100kg x10
80kg x10
80kg x10
80kg x10


Poor session. Had zero muscular endurance, bar felt heavy from my first warm up set.

After I dropped to 100k and below everything felt fairly good though and had a huge pump.

No time for press, will need to make up for it on Saturday.

That's all that matters!
I'd be pretty damn chuffed with 115kg for 8 reps.

 

[redbeard]

Power Clean -

95kg x2
95kg x2
95kg x2
95kg x2
95kg x2
95kg x2
95kg x2
95kg x2

Pendlay Row -

75kg x8
75kg x8
75kg x8
75kg x8
75kg x8
75kg x8

RDL -

85kg x8
85kg x8
85kg x8
85kg x8
85kg x8
85kg x8


Better session today.

Need to be strict with form on the power cleans and ensure tightness and correct position with each rep.

Rows and RDL's easy.

That's all that matters!
I'd be pretty damn chuffed with 115kg for 8 reps.

Thanks mate, although was pissed considering my target was 5 sets instead of 2!

 

[redbeard]

Squat -

110kg x8
110kg x8
110kg x8
110kg x8
110kg x8

Bench -

115kg x8
115kg x8
115kg x8
115kg x8
115kg x7

Press -

77.5kg x5
77.5kg x5
77.5kg x5
77.5kg x5
77.5kg x5
77.5kg x5
77.5kg x5
77.5kg x4
77.5kg x1

Lying Triceps Extension -

35kg x20
35kg x20
35kg x20


Lots of work today, little bit disappointed with missing my last reps on bench and press but shit happens.

Had slight knee bend in the presses at the rebound.

 

[redbeard]

Power Clean -

97.5kg x2
97.5kg x2
97.5kg x2
97.5kg x2
97.5kg x2
97.5kg x2
97.5kg x2
97.5kg x2

Pendlay Row -

77.5kg x8
77.5kg x8
77.5kg x8
77.5kg x8
77.5kg x8
77.5kg x8

RDL -

87.5kg x8
87.5kg x8
87.5kg x8
87.5kg x8
87.5kg x8
87.5kg x8


PC - Improved as sets increased.

Rows - Back parallel with floor, very strict and explosive.

 

[redbeard]

Squat -

115kg x8
115kg x8
115kg x8
115kg x8
115kg x8
115kg x8

That's enough for today.

 

[redbeard]

Bench -

117.5kg x8
117.5kg x8
117.5kg x8
117.5kg x6
117.5kg x5
100kg x8
80kg x10
80kg x10
80kg x10
80kg x10


Pleased with this, maybe one more bench session utilising 8 reps but we'll see.