New year first log

[fbmmofo]

Agile 8

Paused above knee deadlift
1x3 127.5kg
1x3 152.5kg
1x3 177.5kg
4x2 192.5kg

2 count pause bench( should have been db bench but haven't got enough plates)
5x6 110kg

Double pause deadlift
1x4 127.5kg
1x4 152.5kg
1x4 177.5kg
4x4 192.5kg
Sets of four of these were so bad

Pull ups
5x6 bw+7.5kg

Db Curls
4x8 12.5kg

 

[fbmmofo]

Agile 8

Squat
1x5 115kg
1x4 137.5kg
1x3 160kg
5x2 185kg

Bench
1x5 82.5kg
1x4 100kg
1x3 115kg
5x2 132.5kg

Flys
5x6 12.5kg

Curls
4x8 12.5kg

 

[MilkManUK]

Are you doing any meets this year mate?

 

[fbmmofo]

Agile 8

Deficit deads
1x4 127.5kg
1x4 152.5kg
2x3 165kg

Bench
1x5 82.5kg
1x5 100kg
1x3 115kg
1x6 115kg
1x4 115kg
1x7 115kg
1x2 115kg
1x8 115kg
1x5 115kg

Deadlift
1x3 127.5kg
1x3 152.5kg
1x3 177.5kg
5x2 205kg

First time doing full deadlifts in ages, may according to my app.

Over head press
5x6 67.5kg

Pull ups
4x8 bw

 

[fbmmofo]

Agile 8

Squat
1x5 115kg
1x4 137.5kg
1x3 160kg
4x2 185kg

Bench
1x5 82.5kg
1x4 100kg
1x3 115kg
5x3 125kg

Squat
1x5 115kg
1x5 137.5kg
4x5 160kg

Flys
5x8 12.5kg

Hanging leg raises
4x8

 

[fbmmofo]

End of prep cycle 2. On to prep cycle 3, think it's a "Deload" the first week and then a testing week.

Agile 8

Deadlift to knee
1x3 127.5kg
1x3 152.5kg
1x3 177.5kg
4x3 192.5kg

Bench
1x4 82.5kg
1x4 100kg
4x4 115kg

Double pause deads
1x3 127.5kg
1x3 152.5kg
1x3 177.5kg
4x3 192.5kg

Dips
1x5 bw+25kg fucked this up. Was supposed to be sets of 4
4x4 bw+30kg

Pull ups
5x6 bw+7.5kg

Curls
4x10 12.5kg

 

[fbmmofo]

Start of advanced medium load prep cycle 3

Agile 8

Squat
1x5 127kg
1x4 150kg
1x3 172kg
3x2 195kg

Bench
1x5 82kg
1x4 100kg
1x3 115kg
4x2 132kg

Squat
1x3 115kg
1x3 137kg
1x3 160kg
4x2 185kg

Flys
4x6 12kg

Seated good mornings
5x5 75kg

 

[fbmmofo]

Agile 8

Bench
1x5 82kg
1x4 100kg
1x3 115kg
2x2 132kf
2x1 140kg
2x2 132kg

Block pull
1x3 165kg
1x3 192kg
2x3 217kg
3x3 230kg

Tricep extensions
5x6 35kg

Pendley row
5x6 90kg

Ab roll out
4x8

 

[fbmmofo]

Agile 8

Squats
1x5 115kg
1x4 137kg
1x3 160kg
4x2 172kg

Bench
1x5 82kg
1x4 100kg
1x3 115kg
4x2 125kg

Flys
5x6 12.5kg

Dips
5x5 27.5kg

Good mornings
5x5 75kg

 

[fbmmofo]

Agile 8

Incline shoulder press
5x3 65kg

Deadlift pause above knee
1x3 127kg
1x3 152kg
1x3 177kg
4x2 192kg

Pendley rows
4x6 90kg

Curls
4x8 12.5kg

 

[fbmmofo]

Finally some testing

Agile 8

Squat
1x5 115kg
1x4 137kg
1x3 160kg
1x2 185kg
1x1 207kg
1x1 217kg
1x1 230kg
1x1 242.5kg new pr by 7.5kg. First 1rm pr of any sort in 10 months!!

Bench
1x5 82kg
1x4 100kg
1x3 115kg
3x2 125kg

Flys
3x5 15kg

Curls
4x8 15kg

 

[fbmmofo]

Agile 8

Bench
1x5 82kg
1x4 100kg
1x3 115kg
1x2 132.5kg
1x1 147kg
1x1 157kg
1x1 165kg
1x1 172.5kg new Pr by 5kg

Deadlift
1x5 127kg
1x4 152kg
1x3 177kg
1x2 205kg
1x1 230kg
1x1 242kg
1x1 255kg
1x1 267.5kg new by 12.5kg for conventional and 2.5kg all time pr. so close to 600Ibs now.

Overhead press
4x6 67kg

Pendley row
4x6 90kg

 

[fbmmofo]

Increased my maxes following the PRs at the beginning of the week.

Squat
1x5 120kg
1x4 145kg
1x3 170kg
4x2 192kg

Bench
1x5 85kg
1x4 102kg
1x3 120kg
5x3 130kg

Squat
1x5 120kg
1x5 145kg
4x5 170kg

Flys
5x8 15kg

Ab wheel
4x8

 

[fbmmofo]

Hurting today. Think the maxes took it out of me.

Agile 8

Deadlift to knees
1x3 132kg
1x3 160kg
1x3 187kg
4x3 200kg

Bench
1x5 85kg
1x5 102kg
4x5 120kg

Deadlift from blocks
1x4 160kg
1x4 187kg
4x4 212kg

Dips
5x4 bw+30kg

Pendley row
5x6 95kg

Db Curls
4x8 15kg

 

[fbmmofo]

Agile 8

Board press
1x3 95kg
1x3 112kg
1x3 130kg
2x3 145kg
3x2 155kg

Squat
1x5 120kg
1x4 145kg
1x3 170kg
2x3 192kg
2x2 205kg
2x3 192kg

Decline bench
1x4 85kg
1x4 102kg
5x4 120kg

Flys
4x6 15kg

Ab wheel
3x10

 

[fbmmofo]

Agile 8

Deadlift - pause below knee
1x3 132kg
1x3 160kg
1x3 187kg
4x2 212kg

Bench
1x5 85kg
1x4 102kg
1x3 120kg
2x3 137kg
3x2 145kg
2x3 137kg

Deadlift off block
1x3 172kg
1x3 200kg
2x3 227kg
3x2 252kg these sets were so bad

Pendley row
5x6 95kg

Seated good morning
5x5 80kg

 

[fbmmofo]

Agile 8

Deadlift - pause below knee
1x3 132kg
1x3 160kg
1x3 187kg
4x2 212kg

Bench
1x5 85kg
1x4 102kg
1x3 120kg
2x3 137kg
3x2 145kg
2x3 137kg

Deadlift off block
1x3 172kg
1x3 200kg
2x3 227kg
3x2 252kg these sets were so bad

Pendley row
5x6 95kg

Seated good morning
5x5 80kg

 

[fbmmofo]

Agile 8

1+1/2 (x2) deadlift
1x3 132kg
1x3 160kg
1x3 187kg
4x3 212kg

Incline shoulder press
5x3 70kg

Pendley row
5x6 95kg

Curls
4x8 15kg

 

[fbmmofo]

Agile 8

Bench
1x5 85kg
1x4 102kg
1x3 120kg
4x3 137kg

Squat
1x5 120kg
1x4 145kg
1x3 170kg
4x2 192kg

Bench
1x4 85kg
1x4 102kg
4x4 120kg

Flys
5x6 15kg

Good mornings
5x5 80kg

 

[fbmmofo]

Agile 8

1x5 120kg
1x4 145kg
1x3 170kg
4x2 192kg

Bench
1x6 85kg
1x6 102kg
5x6 120kg

Squat
1x3 132kg
1x3 157kg
4x3 182kg

Flies
5x6 15kg

Pendley row
5x6 100kg