New year first log
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- Start date
Testing my squat and bench maxes tonight. After a few days deload.
Squat
I got 235kg. Which is a 5kg pr. Felt good, heavy (obviously) but moved well.
Bench
I got 167.5kg. Which again is a 5kg pr. moved slow but it moved so can't complain.
Then put the slingshot on and didn't another single at 167.5kg then got 180kg. Which id been thinking about since I got the slingshot. Not gonna lie... was scared shitless about having 4 plates on the bar.
Squat
I got 235kg. Which is a 5kg pr. Felt good, heavy (obviously) but moved well.
Bench
I got 167.5kg. Which again is a 5kg pr. moved slow but it moved so can't complain.
Then put the slingshot on and didn't another single at 167.5kg then got 180kg. Which id been thinking about since I got the slingshot. Not gonna lie... was scared shitless about having 4 plates on the bar.
Thanks milky!
Tried for a 270kg dead tonight. Wasn't there, got it moving a few inches but that was it.
Would have liked it obviously but not too bothered especially as I've already put 10kg on my deadlift this year already. Along with the squat and bench pb this week. Getting so close to a 600Ib deadlift tho.
I'll probably still try for a over head pr tomorrow.
Tried for a 270kg dead tonight. Wasn't there, got it moving a few inches but that was it.
Would have liked it obviously but not too bothered especially as I've already put 10kg on my deadlift this year already. Along with the squat and bench pb this week. Getting so close to a 600Ib deadlift tho.
I'll probably still try for a over head pr tomorrow.
Tested over head today.
Managed to get 110kg which is a 2.5kg pb. After I hit that max I did 100kgx3 well for a new 3rep max.
I'm not sure if the 4x6 with an easyish weight is some kind of secret for overhead or if it's the the pressing frequency. Last time I followed a similar set and rep scheme my overhead went up after being stuck for years.
Managed to get 110kg which is a 2.5kg pb. After I hit that max I did 100kgx3 well for a new 3rep max.
I'm not sure if the 4x6 with an easyish weight is some kind of secret for overhead or if it's the the pressing frequency. Last time I followed a similar set and rep scheme my overhead went up after being stuck for years.
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Is the 110kg strict? That would be a hell of a strict press.
Agile 8
Squats
Worked up to a single at 187.5
Beltless back off sets
1x8 170kg because I forgot to take a 20kg plate off each side
3x8 130kg
Romanian deadlift supersetted with barbell glute bridge
3x10 60kg. Same weight/set/ reps for both
Floor press
2x12 90kg
2x12 80kg
1x12 70kg
Incline close grip bench
3x10 the floor press killed me so had to go stupidly light here. Think I used 40kg
Dips
3x5 bw+10kg
Squats
Worked up to a single at 187.5
Beltless back off sets
1x8 170kg because I forgot to take a 20kg plate off each side
3x8 130kg
Romanian deadlift supersetted with barbell glute bridge
3x10 60kg. Same weight/set/ reps for both
Floor press
2x12 90kg
2x12 80kg
1x12 70kg
Incline close grip bench
3x10 the floor press killed me so had to go stupidly light here. Think I used 40kg
Dips
3x5 bw+10kg
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- Dec 17, 2005
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U strong mudda funker. Why aren't u putting these lifts on teh instas? Every knows a lift doesn't count unless it's on teh gram.
- Joined
- Dec 17, 2005
- Messages
- 5,296
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Because there are only so many videos of my arse and crotch the internet needs to see at one time.
The internet is built on arses and crotches.
Agile 8
Tempo squats (5secs down/3 secs up)
6x3 140kg
Beltless squats
5x5 130kg
Normal squats
3x3 152.5kg
Trying to focus on bringing my hips more under me. They have a tendency to shoot back.
Bent over row
3x8 80kg
Supersetted with
Upright row
3x15 30kg
Tempo squats (5secs down/3 secs up)
6x3 140kg
Beltless squats
5x5 130kg
Normal squats
3x3 152.5kg
Trying to focus on bringing my hips more under me. They have a tendency to shoot back.
Bent over row
3x8 80kg
Supersetted with
Upright row
3x15 30kg
Agile 8
Deadlift
Worked up to 212.5kg for a single
Then
6x6 160kg. Working on widening my stance for sumo.
Snatch grip deads
3x5 120kg
Supersetted with
Pull ups
1x10
2x5
Floor press
2x6 120kg
1x5 120kg
Should have been 3x6 but went too heavy. I'll reduce it down next time
Deadlift
Worked up to 212.5kg for a single
Then
6x6 160kg. Working on widening my stance for sumo.
Snatch grip deads
3x5 120kg
Supersetted with
Pull ups
1x10
2x5
Floor press
2x6 120kg
1x5 120kg
Should have been 3x6 but went too heavy. I'll reduce it down next time
Bench
3x5 125kg. Worked on widening my grip
Dips
2x5 10kg
3x5 15kg
Good mornings
5x8 60kg. Haven't done these in a long time so went light.
Front squat
3x6 110kg
2x3 120kg
1x2 130kg
Ab wheel
5x10
Supersetted with
Hammer curls
5x8 with 10kg plate weight
3x5 125kg. Worked on widening my grip
Dips
2x5 10kg
3x5 15kg
Good mornings
5x8 60kg. Haven't done these in a long time so went light.
Front squat
3x6 110kg
2x3 120kg
1x2 130kg
Ab wheel
5x10
Supersetted with
Hammer curls
5x8 with 10kg plate weight
Agile 8
Deadlifts
10x1 212.5kg
3x2 200kg
1x3 185kg
Bench
Worked up to two count pause at 142.5kg
Then
4x8 117.5kg
Then
Worked up to 6rm floor press which was 127.5kg
Pendley row
3x6 80kg
Supersetted with good morning
3x10 60kg
Deadlifts
10x1 212.5kg
3x2 200kg
1x3 185kg
Bench
Worked up to two count pause at 142.5kg
Then
4x8 117.5kg
Then
Worked up to 6rm floor press which was 127.5kg
Pendley row
3x6 80kg
Supersetted with good morning
3x10 60kg
Agile 8
Worked up to a single at 90%. Which is 212.5kg.
Pin squats - still hitting parallel
5x2 165kg.first time I've done these and they felt good.
Full squats
3x1 170kg
2x2 165kg
1x3 155kg
Superset of
Floor press
4x10 90kg
Dips
Body weight 4x5ish
Worked up to a single at 90%. Which is 212.5kg.
Pin squats - still hitting parallel
5x2 165kg.first time I've done these and they felt good.
Full squats
3x1 170kg
2x2 165kg
1x3 155kg
Superset of
Floor press
4x10 90kg
Dips
Body weight 4x5ish
