2015 Log

[DonBude]

Squat
140x3
170x3
180x3
190x3 PR
200x3 PR
170x3x2

SLDL
140x8x3

Leg Press: 2x10
Abs: 3x10

Big squat PR. Training has been treating me well, have lost about 10 kg BW since January and my lifts have gone up. I'm also doing an actual program now, have been more or less winging it for the last couple of weeks.

 

[MilkManUK]

Squat
140x3
170x3
180x3
190x3 PR
200x3 PR
170x3x2

SLDL
140x8x3

Leg Press: 2x10
Abs: 3x10

Big squat PR. Training has been treating me well, have lost about 10 kg BW since January and my lifts have gone up. I'm also doing an actual program now, have been more or less winging it for the last couple of weeks.

Very nice work in here DonBude. What is the new program?

 

[DonBude]

Thanks, MM.
It's basically Stevey P's Iron Sport Strength Method with some modifications:
W1: Work up to single @RPE 9-10, then sets of 5 @80% of that until I hit RPE 9
W2: Work up in triples to RPE 9-10, then triples @85% of that until RPE 8-9
W3: 10 singles @87-93% of W1's max single
W4: Work up to a set of 5 @RPE 9-10, drop sets of 5 @80% until RPE 8-9

I haven't done a full cycle yet, maybe I'll have to alter some more things based on how it goes. But it's still very close to the original program, so it should work fairly well.

 

[Flash_Monsta]

Great job, mate!

 

[DonBude]

Great job, mate!

Thanks!

 

[DonBude]

Bench
100x3
110x3
115x2
95x3x5

DB Incline
30x8
32x8x2
32x6

Dips: 10,7,5
JM Press: 4 sets
Curls: 3x10

Meh. Looks like dieting is starting to take its toll on my pressing strength. Or maybe I just had a bad day.

 

[DonBude]

Pause Squat
140x2x5

Deadlift
140x3
170x3
200x3
170x3x2

Row: 85x8x3
Shrugs: 140x10, 150x10x2
Abs: 4x10
Leg Curls: 3x10

Felt like crap today.

 

[DonBude]

Saturday:

Pause Bench
100x3
90x3x5

Press
50x8
45x8
45x7

HG Chins: 3x5, 2x3
Face Pulls: 50
Triceps Extensions: 3x10
Hammer Curls: 3x10

Today:

Squat
165x1
+wraps
165x1
180x1
200x1
-wraps
165x1x6

SLDL
150x6x2
140x6

Leg Press: 4x10
Back Raises: 40
Abs: 4x10

Was supposed to do 165 for 10 singles but I wanted to try out the knee wraps. Borrowed them from a friend who doesn't need them anymore. I'll probably end up buying them. 200 went up fairly easy and I don't even know how to wrap and use them properly.