Increase Power.

17/12/14

a.m.

Bike, Treadmill + X-Trainer -

30 mins

p.m.

Squat -

20kg x5
60kg x5
80kg x3
100kg x3
120kg x3
140kg x3 (belt)
150kg x3

Front Squat -

100kg x3
110kg x3
120kg x3
125kg x2

Deadlift -

60kg x5
100kg x3
140kg x3
160kg x3
180kg x2
190kg x1
200kg x1

Leg Press -

140kg x15
160kg x12
180kg x10 (x3)

Leg Extension -

50kg x12
60kg x12
65kg x12
70kg x12
60kg x15 (x2)

X-Trainer -

15 mins

BW - 99.2kg


First time deadlifting "heavy" in a year I reckon. 200 was comfortable, no belt. Might get back into these.

Not enough curls.

Need to include some upside down curls tomorrow.
 
18/12/14

Pull Ups -

BW x15 (x2)
BW x10

Lat. Pulldown -

80kg x15
85kg x10 (x2)

Barbell Shrug -

100kg x10
130kg x10 (x4)

DB Shrug -

32kg x15 (x3)

DB Curl -

14kg x12 (x3)

Barbell Curl -

25kg x15 (x3)

Cable Curl -

25lbs x15
30lbs x12
25lbs x15

X-Trainer + Treadmill -

15 mins

BW - 99.7kg

Very weak today, will get back to 20 pull ups when pumped up beforehand.
 
19/12/14

Bench -

20kg x10
60kg x5
80kg x3
100kg x3
110kg x3
120kg x3
130kg x3
120kg x7
100kg x10

Bar Pushdown -

35kg x15 (x4)
30kg x15 (x2)

Cable Overhead Rope Extension -

40lbs x15 (x3)

X-Trainer -

20 mins

BW - 99.2kg
 
20/12/14

Press -

20kg x5
60kg x5
70kg x3
80kg x1
85kg x1
90kg x1
102.5kg x1 (+2.5kg)



Barbell Curl -

35kg x10
40kg x10 (x2)

DB Curl -

14kg x12 (x3)

Concentration Curl -

14kg x12
12kg x12
10kg x12 (x2)

BW - 98.2kg

Checked where my press was at. 102.5kg wasn't the strictest but I'll take it. Can't remember the last time I pressed.
 
Nice press mate, congrats. Good grunting too, haha :)
 
21/12/14

Squat -

20kg x10
60kg x3
80kg x3
100kg x3
120kg x3
140kg x3
150kg x3
160kg x3

Front Squat -

100kg x3
110kg x3
120kg x3
130kg x2


Deadlift -

60kg x5
100kg x3
140kg x3
160kg x3
180kg x2
190kg x1

BW - 101kg

Hard day and ate and drank too much the night before.

22/12/14

Bench -

20kg x5
60kg x5
80kg x3
100kg x3
110kg x3 (x5)

DB Shoulder Press -

22kg x12
26kg x12 (x2)

Chest Press Machine -

102.5kg x12 (x3)

Superset w/...

Bar Pushdown -

35kg x15

Fast benching.
 
Last edited:
23/12/14

Squat -

20kg x10
60kg x3
100kg x3
120kg x3
140kg x3 (x3)

Front Squat -

110kg x3 (x3)

Leg Press -

140kg x10
180kg x10

Leg Extension -

60kg x12 (x5)

later...

Deadlift -

60kg x5
100kg x3
140kg x3
160kg x3
180kg x1
190kg x1
200kg x1
180kg x3

DB Laterals -

10kg x15 (x5)

X-Trainer -

20 mins

BW - 100.9kg

Pretty bad hip pain.
 
24/12/14

Pull Ups -

BW x18
BW x14
BW x10

Lat. Pulldown -

85kg x10 (x3)

Barbell Curl -

30kg x10
30kg x12
30kg x15

DB Curl -

14kg x12 (x3)
10kg x12

Cable Curl -

20lbs x12
25lbs x12
20lbs x15

BW - 100.4kg

Strong pump session before tomorrow. Merry Christmas everyone :)
 
Long time since I've been on here, training has changed.

Mainly bodybuilding style training while losing fat for the past year and a half. Feeling great and looking better, approx 10-15kg down from where I was.

I've deadlifted 3 times in the past few weeks which brought me back here, worked up to a comfortable 235. Ironically I feel generally stronger and fitter than ever after losing fat.

Maybe I can deadlift 250+ by years end...

2mcgenr.jpg
 
Welcome back, looking good and glad to hear training is going well!
 
Too much clothing, if you ask me!
Welcome back...
 
I wanted to follow a decent deadlift programme that was purely focused on pulling, which meant I could continue the bbing style training alongside it.

Found a 10 week routine online which outlined deadlifting once a week with varying intensities and rep ranges...

10 weeks? Fuck that.

Instead I did it over 3:

October 19th - November 11th

Lifetime PB - 240kg
Recent Training Max - 235kg

Each line is a new workout day except for the max day which is each set.

All beltless including max day.

5x5 @ 180 ✔
7x5 @ 155 ✔
4x4 @ 192.5 ✔
6x5 @ 167.5 ✔
3x3 @ 205 ✔
5x5 @ 180 ✔
2x2 @ 215 ✔
4x4 @ 192.5 ✔ (3x4 @ 192.5, 1x8 @ 192.5)
5x3 @ 145 ✔
MAX DAY:
60x5 ✔
100x3 ✔
140x3 x2 ✔
180x2 ✔
200x2 ✔
220 ✔
235 ✔
250 ✔ (10kg PB)
260 ✖✖

10kg lifetime PB and 15kg PB on the last big deadlift I completed.

250kg was EASYYY. 260 I failed below the knees and was in a poor position to pull through.

Done at 90kg BW.

I reckon I'll do it again.
 
Weak- thanks man.

Today I started another 3 week deadlift programme I designed. This time I will be using chains for the first time ever (the perks of using a different gym for these sessions), deficits and regular straight weight work.

I want another 10kg at least by year end. The rest of my training will have a purely bodybuilding focus with the exception of some heavily weighted dips (50-90kg), pullups (30-50kg) and low rep strict pressing. I'll probably just log the deadlifts in here.

14/11/16

Reg. Dead
Up to 140kg x3 (x2)
+Chains
140kg+40-50kg (estimated) chains x3 (x2)
+Chains+Deficit
Same as above +25kg bumper plate deficit, sets of 3 (x5)

Lat. Pulldown
134kg x10 (x2)

Chains are fun.
 
16/11/16

Reg. Dead
Warm ups
180kg x6 (x4)

Little rest periods, nice back pump.
 
Last edited:
20/11/16

Reg. Dead
Warm Ups
210kg x3 (x3)

Emphasis on leg drive to initiate the lift.
 
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