New year first log
- Thread starter fbmmofo
- Start date
Cycle 4 wk3 SOHP
2x10 20kg
2x5 40kg
1x3 50kg
Work sets
1x5 62.5kg
1x3 72.kg
1x6 80kg
Squats
2x10 20kg
1x5 60kg
1x5 80
2x5 90kg
BBB SOHP
5X10 42.5kg
Chins
1x5 bw
2X5 bw+10kg
2X5 bw+15kg
Close grip bench
2x10 60kg
1x10 70kg
Haven't felt very mobile today before session.pretty sore in hamstrings and glutes.warm up wasn't great but felt ok once I got going.getting some blood back in the muscles seems to have helped
2x10 20kg
2x5 40kg
1x3 50kg
Work sets
1x5 62.5kg
1x3 72.kg
1x6 80kg
Squats
2x10 20kg
1x5 60kg
1x5 80
2x5 90kg
BBB SOHP
5X10 42.5kg
Chins
1x5 bw
2X5 bw+10kg
2X5 bw+15kg
Close grip bench
2x10 60kg
1x10 70kg
Haven't felt very mobile today before session.pretty sore in hamstrings and glutes.warm up wasn't great but felt ok once I got going.getting some blood back in the muscles seems to have helped
Cycle 4 wk 4 deload bench
Warm up/mobility
2x10 20kg
1x5 40kg
1x5 60kg
Work sets
1x3 77.5kg
1x3 87.5kg
1x3 100kg
Floor press
3x5 100kg
DB rows
2x20 25kg
1x20 22.5kg
Face pulls
2x20 10kg I've set up my new pulley system on my power rack.exciting
Plank
2x45seconds
Triceps
Warm up/mobility
2x10 20kg
1x5 40kg
1x5 60kg
Work sets
1x3 77.5kg
1x3 87.5kg
1x3 100kg
Floor press
3x5 100kg
DB rows
2x20 25kg
1x20 22.5kg
Face pulls
2x20 10kg I've set up my new pulley system on my power rack.exciting
Plank
2x45seconds
Triceps
Cycle 4 deload SOHP & Texas method recovery squats
2x15 band pull aparts
2x10 shoulder dislocates
SOHP
2x10 20KG
1X10 40kg
1x3 55kg
1x3 62.5kg
1x3 72.5kg
Squats
2x10 20kg
1x5 60kg
1x3 80kg
2x5 100kg
BBB SOHP
3X10 42.5KG
Chins
1x5 bw
2x5 11.25kg
2x5 15kg
1x5 bw
Close grip bench
3x10 65kg
2x15 band pull aparts
2x10 shoulder dislocates
SOHP
2x10 20KG
1X10 40kg
1x3 55kg
1x3 62.5kg
1x3 72.5kg
Squats
2x10 20kg
1x5 60kg
1x3 80kg
2x5 100kg
BBB SOHP
3X10 42.5KG
Chins
1x5 bw
2x5 11.25kg
2x5 15kg
1x5 bw
Close grip bench
3x10 65kg
Texas method intensity day
Warm up/ Mobility
Squats
2x10 20kg
1x5 60kg
1x2 80kg
1x2 100kg
1x1 120kg
1x1 130kg
1x5 140kg
1x1 160kg equalled old squat pr!!!felt good, definitely had more in the tank.
Sumo deadlift
1x5 60kg
1x5 80kg
1x3 100kg
1x3 120kg
1x2 140kg
1x5 155kg
1x1 170kg sumo pr
Pull ups
1x5 bw
3x5 bw+7.5kg
1x5 bw+8.75kg
1x5 bw
Hanging leg raises
3x10
1x6
Gunz
Warm up/ Mobility
Squats
2x10 20kg
1x5 60kg
1x2 80kg
1x2 100kg
1x1 120kg
1x1 130kg
1x5 140kg
1x1 160kg equalled old squat pr!!!felt good, definitely had more in the tank.
Sumo deadlift
1x5 60kg
1x5 80kg
1x3 100kg
1x3 120kg
1x2 140kg
1x5 155kg
1x1 170kg sumo pr
Pull ups
1x5 bw
3x5 bw+7.5kg
1x5 bw+8.75kg
1x5 bw
Hanging leg raises
3x10
1x6
Gunz
Cycle 5 wk 1 bench
Band pull aparts 2x15
Shoulder dislocates 2x10
Bench
2x 10 20kg
1x5 40kg
1x5 60kg
1x5 70kg
1x5 82.5kg
1x14 92.5kg
Floor press
4x5 102.5kg
Db rows
3x20 22.5kg
Triceps
Plank
3x50seconds
I was thinking of resetting my bench training max but after looking round the internets I'm going to carry on with same bench numbers.I'll try and incorporate lower reps stuff with my assistance.whether that's bench or floor press
Band pull aparts 2x15
Shoulder dislocates 2x10
Bench
2x 10 20kg
1x5 40kg
1x5 60kg
1x5 70kg
1x5 82.5kg
1x14 92.5kg
Floor press
4x5 102.5kg
Db rows
3x20 22.5kg
Triceps
Plank
3x50seconds
I was thinking of resetting my bench training max but after looking round the internets I'm going to carry on with same bench numbers.I'll try and incorporate lower reps stuff with my assistance.whether that's bench or floor press
Volume day Texas method
Only had time for a quick session today( I hate it when life gets in the way of my gym time)
Warm up/mobility
2x10 20kg
1x5 60kg
1x5 80kg
1x3 100kg
1x2 120kg
5x5 135kg
Power clean
5x3 65kg
Shrugs
4x12 65kg
Biceps
Only had time for a quick session today( I hate it when life gets in the way of my gym time)
Warm up/mobility
2x10 20kg
1x5 60kg
1x5 80kg
1x3 100kg
1x2 120kg
5x5 135kg
Power clean
5x3 65kg
Shrugs
4x12 65kg
Biceps
Cycle 5 wk1 SOHP And Texas method recovery squats
shoulder dislocates 2x10
Band pull aparts 2x15
SOHP
2X10 20KG
1X5 40KG
1X5 50KG
1X5 55KG
1X5 65KG
1X9 72.5KG
Squat
2x10 20kg
1x5 60kg
1x5 80kg
2x5 105kg
BBB SOHP
5X10 42.5KG
Chin ups
1x5 bw
2x5 bw+12.5kg
2x5 bw+15kg
1x 5 bw
Close grip bench
3x10 67.5kg
shoulder dislocates 2x10
Band pull aparts 2x15
SOHP
2X10 20KG
1X5 40KG
1X5 50KG
1X5 55KG
1X5 65KG
1X9 72.5KG
Squat
2x10 20kg
1x5 60kg
1x5 80kg
2x5 105kg
BBB SOHP
5X10 42.5KG
Chin ups
1x5 bw
2x5 bw+12.5kg
2x5 bw+15kg
1x 5 bw
Close grip bench
3x10 67.5kg
Intensity day Texas method
Warm up/ mobility
Squat
2x10 20kg
1x5 60kg
1x5 80kg
1x3 100kg
1x2 120kg
1x1 135kg
1x5 145kg this felt like a 5 rep max to. Leading up to this week its been ok,this felt heavy.
1x1 165kg New pr by 5kg
Sumo deadlift
1x5 60kg
1x5 100kg
1x3 120kg
1x2 140kg
1x1 150kg
1x5 160kg
Pull ups
1x5 bw
2x5 7.5kg
2X5 8.75kg
Hanging leg raises
3x10
1x7
Gunz
Warm up/ mobility
Squat
2x10 20kg
1x5 60kg
1x5 80kg
1x3 100kg
1x2 120kg
1x1 135kg
1x5 145kg this felt like a 5 rep max to. Leading up to this week its been ok,this felt heavy.
1x1 165kg New pr by 5kg
Sumo deadlift
1x5 60kg
1x5 100kg
1x3 120kg
1x2 140kg
1x1 150kg
1x5 160kg
Pull ups
1x5 bw
2x5 7.5kg
2X5 8.75kg
Hanging leg raises
3x10
1x7
Gunz
531 cycle 5 wk2 SOHP and Texas method recovery squats
Band pull aparts 2x15
Shoulder dislocates 2x10
SOHP
2X10 20KG
1x5 40kg
1x3 60kg
1x3 70kg
1x7 77.5kg
Back squats
2x10 20kg
1x5 60kg
1x5 100kg
2x5 110kg
BBB SOHP
5X10 42.5KG
Chins
1x5 bw
2x5 bw+13.75kg
2x5 bw+15kg
1x5 bw
Close grip bench
3x10 70kg
Band pull aparts 2x15
Shoulder dislocates 2x10
SOHP
2X10 20KG
1x5 40kg
1x3 60kg
1x3 70kg
1x7 77.5kg
Back squats
2x10 20kg
1x5 60kg
1x5 100kg
2x5 110kg
BBB SOHP
5X10 42.5KG
Chins
1x5 bw
2x5 bw+13.75kg
2x5 bw+15kg
1x5 bw
Close grip bench
3x10 70kg
Texas method Intensity day squats
Warm up/ mobility
Back squat
1x10 20kg
1x5 60kg
1x5 100kg
1x3 120kg
1x1 140kg
1x5 150kg
1x1 170kg
Sumo Deadlift
1x5 60kg
1x3 100kg
1x2 130kg
1x1 140kg
1x5 160kg I messed this up as it was meant to be 1x5 at 165kg. So to make up I did
1x2 170kg
Pull ups
1x5 bw
1x5 bw+7.5kg
3x5 bw+ 8.75kg
1x5 bw
Hanging leg raises
3x10
Biceps
Warm up/ mobility
Back squat
1x10 20kg
1x5 60kg
1x5 100kg
1x3 120kg
1x1 140kg
1x5 150kg
1x1 170kg
Sumo Deadlift
1x5 60kg
1x3 100kg
1x2 130kg
1x1 140kg
1x5 160kg I messed this up as it was meant to be 1x5 at 165kg. So to make up I did
1x2 170kg
Pull ups
1x5 bw
1x5 bw+7.5kg
3x5 bw+ 8.75kg
1x5 bw
Hanging leg raises
3x10
Biceps
Cycle 5 wk3 bench
Shoulder dislocates 2x10
Band pull aparts 2x15
Bench
2x10 20kg
1x5 40kg
1x5 60kg
1x5 82.5kg
1x3 92.5kg
1x 105kg happy with that.was aiming for 10, altho the 11th rep was a real grind.
Did a couple of singles with 120kg,mostly just cause I could
Floor press
4x5 107.5kg
Db rows
3x20 20kg
Planks
3x 1min
Triceps
Shoulder dislocates 2x10
Band pull aparts 2x15
Bench
2x10 20kg
1x5 40kg
1x5 60kg
1x5 82.5kg
1x3 92.5kg
1x 105kg happy with that.was aiming for 10, altho the 11th rep was a real grind.
Did a couple of singles with 120kg,mostly just cause I could
Floor press
4x5 107.5kg
Db rows
3x20 20kg
Planks
3x 1min
Triceps
Volume day Texas method
Warm up/ mobility
Back squats
2x10 20kg
1x5 60kg
1x3 100kg
1x3 120kg
1x2 130kg
5x5 145kg
Power clean
5x3 70kg
Shrugs
4x12 70kg
Gunz
Felt like shit today,think I might be coming down with man flu.squats were a struggle,legs like jelly after first set.
Warm up/ mobility
Back squats
2x10 20kg
1x5 60kg
1x3 100kg
1x3 120kg
1x2 130kg
5x5 145kg
Power clean
5x3 70kg
Shrugs
4x12 70kg
Gunz
Felt like shit today,think I might be coming down with man flu.squats were a struggle,legs like jelly after first set.
Cycle 5 wk3 SOHP And Texas method recovery squats
Band pull aparts 2x15
Shoulder dislocates 2x10
SOHP
2x10 20kg
1x5 40kg
1x3 50kg
1x1 60kg
1x5 65kg
1x3 72.5kg
1x5 82.5kg wanted 6 really but won't complain too much
Back squat
2x10 20kg
1x5 60kg
1x5 100kg
2x5 115kg
BBB SOHP
5X10 42.5KG
Chins
1x5 bw
4x5 13.75kg
1x5 bw
Close grip bench
1x5 60kg
2x10 72.5kg
Band pull aparts 2x15
Shoulder dislocates 2x10
SOHP
2x10 20kg
1x5 40kg
1x3 50kg
1x1 60kg
1x5 65kg
1x3 72.5kg
1x5 82.5kg wanted 6 really but won't complain too much
Back squat
2x10 20kg
1x5 60kg
1x5 100kg
2x5 115kg
BBB SOHP
5X10 42.5KG
Chins
1x5 bw
4x5 13.75kg
1x5 bw
Close grip bench
1x5 60kg
2x10 72.5kg
