New year first log

[fbmmofo]

Agile 8

Double pause pin squats ( pins set to depth, pause on pins and again an inch off then)
5x2 165kg

1.5 pause deads ( full pull, back down to knee, pause, back to top)
5x2 190kg

Straight leg deads
3x6 120kg

Superset of
3x6 pendley row with 90kg
3x12Upright row with 30kg

 

[fbmmofo]

You have a coach? I must have missed that. Since when? Online coach?

This is the 7th week. I haven't really mentioned it.

Yeah it's someone who is starting their online business and wanted some clients to coach for hopefully a decent right up after. I've been toying with the idea of getting a online coach for a while and this was free so thought I would give it a try.

 

[fbmmofo]

Agile 8

Squats
1x3 190kg
1x3 200kg
1x3 215kg new 3rm
1x2 215kg (should have been 3 but didn't want to risk failing the 3rd)
1x3 205kg

Altho I set a new 3rm squats aren't feeling great after changing my technique slightly to stop using so much bounce out of the bottom.

Tempo squat (5 down and 5 up)
3x3 150kg

RDL
3x6 100kg

Glute bridge
3x8 100kG

Barbel 21s
3 sets at 25kg

 

[fbmmofo]

Bench press
1x3 130
1x3 140
1x3 152.5kg new 3rm. Up 2.5kg
1x2 152.5kg. Like last night. This should have been another triple but wasn't certain on the third rep so didn't go for it
1x3 145

Floor press
5x5 110kg

Tempo bench (5down and 3up)
3x3 85kg

OHP
5x5 70kg

 

[fbmmofo]

Agile 8

Deadlift
1x3 200kg
1x3 215kg
2x3 235kg
1x3 220kg

Paused deadlift at knee
5x2 190kg

Pendley row
3x6 100kg

Nordic curl
3x8

Glute bridge
3x8 105kg

 

[MilkManUK]

Strong work...I'm gonna need to look up nordic curl.

 

[fbmmofo]

Cheers mate. Unfortunately Nordic curls aren't the good type of curls, it's a hamstring exercise

 

[fbmmofo]

Last nights session

Agile 8

Box squat
3x5 180kg

1.5 deadlift
5x2 200kg

Shape up bench
5x4 140kg

Push press
3x5 85kg

 

[fbmmofo]

Today's session

Agile 8

Superset of
Squat sets of 5,4,3,2,1 at 190kg
Snatch grip deads 1,2,3,4,5 190kg

Sucked so much

BOR
3x8 80kg

 

[fbmmofo]

Been struggling with some elbow pain recently due to change in squat set up. Did some heavy squat doubles yesterday but had to stop after 3 sets. It was pretty sore.

Going to take some time off low bar squats for a few weeks. I still want to do something tho so probably concentrate on safety bar squats, high bar squats and sling shot bench. Along with deadlift.

Tonight
I worked up to a heavy triple on safety bar squats.
Top set of 160kgx3
Then took 5% off and did sets of 3 until they were as hard as the top set. Which equated to 6 sets of 3 at 150kg

Then slingshot bench. Same set as squats.
Top set of 155kg for 3
4 sets of 3 at 147.5kg

 

[fbmmofo]

Agile 8

Deadlift
Worked up to a triple at 240kg. Which is a rep max
Then did 3x3 220kg

Beltless High bar squats
1x1 180kg
3x3 160kg

 

[fbmmofo]

Agile 8

Safety bar squats
7x5 140kg

BOR
3x10 80kg

 

[fbmmofo]

Agile 8 and a ton of shoulder warm up/ mobility

High bar squats
8x5 130kg

Bench
4x10 100kg

 

[fbmmofo]

Was short on time so I basically did crossfit

10x3 high bar squats at 150kg. Did it "EMOM"

 

[fbmmofo]

Agile 8

Squat
5x5 155kg

Overhead press
4x6 77.5kg

Hanging leg raises
3x8

Back to it after a few weeks shit training due to shoulder/ elbow pain and then tweaking my back. Felt good to be back in the gym.

 

[fbmmofo]

Bench
5x6 115kg

Safety bar squat
4x10 120kg

Pendley row
3x6 100kg

 

[fbmmofo]

Agile 8

Deadlift
5x5 182.5kg

Pin squats
6x2 167.5kg

Ez bar curls
3x10 15kg plus bar

 

[fbmmofo]

Agile 8

Squats
3x1 200kg
3x3 177.5kg

Bench
3x1 147.5kg
3x3 132.5kg

 

[fbmmofo]

Agile 8
Deadlift
3x1 235kg
3x3 207.5kg

Slingshot bench
4x6 130kg

 

[fbmmofo]

Agile 8

Squat
5x6 157.5kg

Overhead press
4x6 77.5kg

Hanging leg raises
3x10

More "crossfit"
6 rounds of
5 pull ups
15 squats