New year first log

Agile 8

Deadlift
2x5 120kg
2x4 145kg
2x3 167.5kg

Bench
2x5 112.5kg
2x4 120kg
2x3 127.5kg

Box squat
3x10 112.5kg

Superset of
Band face pulls x 12
Read delt fly x12
For 3 sets
 
Agile 8

High bar squat
2x8 145kg
2x6 157.5kg
2x4 170kg

Bench
2x8 112.5kg
2x6 120kg
2x4 127.5kg

Conventional deadlift
6x3 167.5kg
Super set of
Band face pulls 3x12
Rear delt fly 5kg per hand 3x12
 
Agile 8


Safety bar squats
4x4 135kg

Close grip bench
3x8 112.5kg

Pendley row
3x8 100kg

3 Superset of
Press up x15
Chest supported rear delt fly x12 with 5kg per hand
 
Agile 8

Deadlift
2x5 155kg
2x4 167.5kg
2x3 180kg

Bench
2x5 105kg
2x4 120kg
2x3 135kg

Bench
4x4 100kg

Superset x3
Face pulls x12
Rear delt fly x12 with 5kg
 
Agile 8

High bar squat
2x10 117.5kg
2x8 130kg
2x6 150kg should have been 140kg

Bench
2x10 100kg
2x8 107.5kg
2x6 115kg

Conventional deadlifts
6x4 155kg
 
Agile 8


Safety bar squats
6x4 125kg

Close grip bench
3x10 105kg

Pendley row
3x10 95kg

3 Superset of
Press up x15
Chest supported rear delt fly x12 with 5kg per hand
 
Agile 8

Deadlift
2x5 125kg
2x4 150kg
2x3 175kg

Bench
2x5 115kg
2x4 125kg
2x3 132.5kg

Box squat
3x8 125kg

Superset x3
Face pulls x12
Rear delt fly x12 with 5kg
 
Hello milky how's the recovery?

I don't. Felt like I need to concentrate on not being so injured for a bit.
 
Was just reading the log, you're on strong mofo! Keep up the good work and good luck with recovering from your aches and pains.
 
Hello milky how's the recovery?

I don't. Felt like I need to concentrate on not being so injured for a bit.
Not being injured is a good idea. Recovery is coming along well thanks, slowly but surely.
 
Agile 8

High bar squat
2x8 152.5kg
2x6 162.5kg
2x4 175kg

Bench
2x8 115kg
2x6 125kg
2x4 132.5kg
Conventional deadlift
6x3 180kg

Super set of
Band face pulls 3x12
Rear delt fly 5kg per hand 3x12
 
Agile 8

Safety bar squats
4x4 14kg

Close grip bench
3x8 120kg

Pendley row
3x8 107.5kg

3 Superset of
Press up x15
Chest supported rear delt fly x12 with 5kg per hand
 
Agile 8

Deadlift
2x5 145kg
2x4 167.5kg
2x3 192.5kg

Bench
2x5 105kg
2x4 120kg
2x3 135kg

Bench
4x4 112.5kg

Superset x3
Face pulls x12
Rear delt fly x12 with 5kg
 
Agile 8

Squat
6x4 160kg

Bench
4x6 120kg

Pause squat
4x4 147.5kg

Super set of
3x10 ab wheel
3x15 band face pulls

Y-T-W
3x10 2.5kg each hand
 
Agile 8

Close grip bench
5x5 105kg

Deadlift
6x4 172.5kg

Pendley row
4x6 107.5kg

Super set of
Inverted row x10
Press up x15
3 sets

Super set of
Barbell curls x10 at 30kg
Skull crushes x10 at 25kg
3 sets
 
Agile 8

Squat
6x4 160kg

Bench
4x6 120kg

Pin squat
4x4 147.5kg

Super set of
3x10 ab wheel
3x15 band face pulls

Y-T-W
3x10 2.5kg each hand
 
Agile 8

Deadlift
6x4 172.5kg

Pendley row
4x6 107.5kg

Paused deadlift
4x4 147.5kg

Superset of
Inverted row 3x10
Press up 3x15

Superset of
Barbell curls 3x10 35kg
Skull crushers 3x10 25kg
 
Agile 8

Squats
2x5 175kg
2x4 185kg
2x3 195kg

Bench
2x5 127.5kg
2x4 135kg
2x3 145kg

Pause squats
3x3 172.5kg

Superset of
3x10 ab wheel
3x15 face pull

Y-t-w
3x10 2.5kg per hand
 
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