New year first log

3/3/3+ SOHP

Band pull aparts
Shoulder dislocates
2x10 20kg

1x5 40kg
1x5 50kg

Work sets
1x3 57.5kg
1x3 65kg
1x5 75kg kept hitting the roof in my garage which put me off so did few singles after.
1x180kg
1x1 85kg matched pr from beginning of year
1x1 80kg

Chins
10/10/9

Shrugs
4x12 82.5kg

Close grip bench
4x15 55kg

Hanging leg raises
3x12
1x10
 
Cycle 3 5/3/1 front squats
Warm up/ mobility/ activation
2x10 20kg
1x5 40kg
1x5 60kg
1x3 70kg

Work sets
1x5 80kg
1x3 90kg
1x10 102.5kg

Back squats
Wanted to find a rough 5RM with aim of starting mad cow next week
1x5 95kg
1x1 105kg
1x3 115kg
1x5 120kg. Could have gone slightly heavier but happy with that.

Good mornings
5x5 60kg. Dropped the weight from last week after back squatting

Planks
3x 60seconds

Biceps
 
Bench cycle 3 5/3/1+
Warm up
2x10 20kg
1x5 40kg
1x5 60kg
1x3 70kg

Work sets
1x5 77.5kg
1x3 87.5kg
1x10 100kg puts my estimated max at 133kg. Really happy with 10reps at bodyweight

Floor press
5x3 112.5kg

Dips
10/9/6 wanted more reps.Nevermind

Standing band crunch
3x15

Triceps
 
Nice benching mate. 9 reps extra is good going.
 
Cheer milkman
First day of Texas method type programme for squats

Warm up/activation/ mobility
Warm up weights which I've forgot
Then
5x5 105kg

Deadlift
1x5 115kg

Pendlay rows
5x5 80kg

Band pull aparts
4x20

Biceps

I normally write my weights down as I go along for here but messed it up so done by memory
 
5/3/1+ day for SOHP
band pull aparts 2x15
Shoulder dislocate 2x10

Warm up sets
2x10 20kg
1x5 40kg
1x3 50kg

Work sets
1x5 60kg
1x3 70kg
1x5 77.5kg

Texas method recovery squats
2x10 20kg
1x5 50kg
1x3 60kg
2x5 85kg

SOHP BBB
5X10 37.5KG

chins
X5 bw
x5 bw+5kg
x5 bw+10kg
x5 bw+15kg
X5 bw+17.5kg

Close grip bench
1x10 60kg
2X10 70kg
 
Intensity day of Texas method

Warm up/activation/mobility
Warm up sets
2x10 20kg
1x5 60kg
1x3 80kg
1x1 100kg
1x1 107.5kg

Work set
1x5 115kg

Good morning
5x10 60kg

Pull ups
1x5 bw
4x5 bw+5kg

Biceps

Hanging leg raises
3x10
 
Supposed to be deload day of cycle 3 bench but I wanted to see about a new max
Warm up
Band pull aparts 2x15
Shoulder dislocates 2x10

Bench 2x10 20kg
1x5 60kg
1x3 80kg
1x 1 100kg
1x1 110kg matched max from beginning of year.felt good
1x120kg matched all time pr.also felt good
1x1 130kg new pr!

Floor press
5x3 100kg

Dumbbell rows
3x20 18kg

Triceps
 
Warm up/ activation/ mobility
2x10 20kg
1x5 40kg
1x5 60kg
1x3 80kg
1x1 100kg

Work sets
5x5 110kg

Sumo deadlift
1x5 60kg
1x5 80kg
1x3 110kg
1x1 115kg
1x5 125kg

Pendley row
5x5 85kg

Biceps and band pull aparts
 
SOHP deload cycle 3 and recovery squats
Warm up/mobility/ activation

SOHP
2X10 20KG
1x5 32.5kg
1x5 40kg
1x 50kg

Squat
2x5 50kg
1x5 70kg
2x5 95kg

BBB SOHP
3X10 40KG

chins
1x5 bw
1x5 bw+5kg
1x5 bw+10kg
1x5 bw+15kg
1x5 bw+20kg

Close grip bench
3x10 70kg
 
15/3/13
Warm up/activation/ mobility
2x10 20kg
1x5 60kg
1x3 80kg
1x3 100kg
1x1 110kg

Work set
1x5 120kg

Good mornings
5x10 60kg

Pull ups
1x5 bw
4x5 bw+7.5kg

Biceps

Hanging leg raises
3x10
1x5
 
531 bench cycle 4 week 1
Band pull aparts 2x15
Shoulder dislocates 2x10

Warm up sets
2x10 20kg
2x5 40kg
1x3 60kg

Work sets
1x5 70kg
1x5 80kg
1x 13 90kg

Floor press
5x3 115kg

Db rows
3x20 20kg

Triceps
 
18/03/14
Warm up/activation/ mobility

Squats
2x10 20kg
1x5 60kg
1x 5 80kg
1x2 100kg

5x5 115kg

Deadlift
SLDL 1X10
Sumo deadlift
1x5 60kg
1x5 80kg
1x3 100kg
1x2 120kg
1x5 135kg

Pendlay row
5x5 90kg

Biceps
 
Cycle 4 wk1 SOHP
warm up/ stretching

2x10 20kg
1x5 40kg
1x3 50kg

1x5 55kg
1x5 62.5kg
1x8 72.5kg

Squat
2x5 90kg

BBB SOHP
5X10 42.5KG

Close grip bench
1x10 72.5kg
1x6 72.5kg
 
Missed a few log entries due to be lazy but still be training.

Today's session
Worked up to
5x5 squats with 120kg

Then worked up again to
1x5 145kg sumo deadlift

Pendlay row
5x5 60kg

Biceps

Then lots of foam rolling/stretching and spikey ball for lower back
 
Cycle 4 wk 2 SOHP and recovery squats

Band pull aparts 2x15
Shoulder dislocate 2x10
Warm up sets
2x10 20kg
1x5 40kg
1x3 50kg

Work sets
1x3 60kg
1x3 67.5kg
1x7 75kg

Back squat
2x10 20kg
1x5 60kg
1x3 80kg
2x5 90kg

BBB SOHP
5X10 42.5KG

Chin ups
1x5 bw
1x5 +5kg
1x5 +10kg
1x5 +15kg
1x5 22.5kg

Close grip bench
1x10 60kg
1x10 65kg
1x10 67.5kg
 
Cheers milkman,slow progress but I feel like there is progress there
 
Intensity day squats Texas method
Warm up/mobility/activation
2x10 20kg
1x5 60kg
1x3 80kg
1x3 100kg
1x115kg

1x5 130kg
1x1 150kg just to see where I am.felt good

Good mornings
5x10 60kg

Pull ups
1x5 bw
4x5 bw+5kg
 
Cycle 4 wk 3 bench
2x10 20kg
1x5 40kg
1x5 60kg

Work sets
1x5 80kg
1x3 90kg
1x11 102.5kg. I'm beginning to wonder if I need to up my training max and start over. At the beginning of the year I benched 110kg which is what I've set my 531 workings on( well 90%) but last deload week I benched 130kg. It will take me ages to get anywhere near that following 531 progression

Floor press
2x3 120kg
1x2 120kg
1x1 125kg

DB rows
3x20 23kg
 
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