XYZ's log
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Deadlift
Sumo Deadlift
140kg - 1x3
162.5kg - 1x3
182.5kg - 1x8
190kg - 1x1
Squat
125kg - 1x3 (pause)
Neutral Machine Row
61kg - 4x10
V-bar Lat Pulldown
66kg - 3x10
GHR
5kg - 3x6
Hanging Leg Raises
BW - 3x12
So sumo pulling felt incredible today. 8 reps on 182.5kg is pretty damn awesome considering I had a big grind to get 187.5x5 on conventional and it puts my max at 230kg. However, having done it I started feeling some knee pain and inner thigh pain. Did 190kg and it was a MASSIVE grind. Decided to not do 200kg. Did some pause squats and it just didn't feel good so I stopped after the first set. Knee feels fine now so I'm hoping it's nothing.
Sumo Deadlift
140kg - 1x3
162.5kg - 1x3
182.5kg - 1x8
190kg - 1x1
Squat
125kg - 1x3 (pause)
Neutral Machine Row
61kg - 4x10
V-bar Lat Pulldown
66kg - 3x10
GHR
5kg - 3x6
Hanging Leg Raises
BW - 3x12
So sumo pulling felt incredible today. 8 reps on 182.5kg is pretty damn awesome considering I had a big grind to get 187.5x5 on conventional and it puts my max at 230kg. However, having done it I started feeling some knee pain and inner thigh pain. Did 190kg and it was a MASSIVE grind. Decided to not do 200kg. Did some pause squats and it just didn't feel good so I stopped after the first set. Knee feels fine now so I'm hoping it's nothing.
Bench
Bench
70kg - 1x5
82.5kg - 1x5
92.5kg - 1x8
Incline Bench
67.5kg - 3x4
DB Floor Press
36kg - 3x8
Neutral Chins
BW - 52 reps @ 4 sets
Face Pulls
13kg - 3x10
DB Seated Curls
14kg - 3x10
Pretty happy with the wider grip, 8 reps is pretty solid. Trying to make small adjustments to bench form. Also decided to try some DB floor presses instead of dips. Felt pretty decent.
Bench
70kg - 1x5
82.5kg - 1x5
92.5kg - 1x8
Incline Bench
67.5kg - 3x4
DB Floor Press
36kg - 3x8
Neutral Chins
BW - 52 reps @ 4 sets
Face Pulls
13kg - 3x10
DB Seated Curls
14kg - 3x10
Pretty happy with the wider grip, 8 reps is pretty solid. Trying to make small adjustments to bench form. Also decided to try some DB floor presses instead of dips. Felt pretty decent.
I too had decent gains from widening bench a while ago. Used to have a lot of trouble with it due to some wrist problems, even with wraps. But I got some new stiffer wraps and tightened the **** out of them, now it feels fine going that wide. Doing middle finger on the ring. Once I get used to that, might try index.
Original post by SMed
I too had decent gains from widening bench a while ago. Used to have a lot of trouble with it due to some wrist problems, even with wraps. But I got some new stiffer wraps and tightened the **** out of them, now it feels fine going that wide. Doing middle finger on the ring. Once I get used to that, might try index.
I'm still quite a bit away from that but I think over time I'll widen it if it continues to feel good. But I do think there is a trade-off between benching a bit more with it and more risk of injury.
Squat
Squat
117.5kg - 1x5
135kg - 1x5
155kg - 1x8
Deadlift
167.5kg - 1x5
157.5kg - 1x5
SLDL
107.5kg - 3x8
Front Squat
117.5kg - 3x2
Ab Roller
20kg - 3x6
Bit disappointed with only 8 reps. I've done 157.5x8 so it's not very good but my form today was quite horrible. Completely broke down after 4th rep and it was a good push to even get 8 to be honest. I really need to work harder at maintaining form for high reps. It's like I know it's a high rep set so often my form goes to **** quickly.
Squat
117.5kg - 1x5
135kg - 1x5
155kg - 1x8
Deadlift
167.5kg - 1x5
157.5kg - 1x5
SLDL
107.5kg - 3x8
Front Squat
117.5kg - 3x2
Ab Roller
20kg - 3x6
Bit disappointed with only 8 reps. I've done 157.5x8 so it's not very good but my form today was quite horrible. Completely broke down after 4th rep and it was a good push to even get 8 to be honest. I really need to work harder at maintaining form for high reps. It's like I know it's a high rep set so often my form goes to **** quickly.
Press
OHP
42.5kg - 1x5
47.5kg - 1x5
55kg - 1x9
Bench
80kg - 3x5 (pause)
DB Press
26kg - 3x10
Smith JM Press
65kg - 3x12
Face Pulls // DB Side Raises
21kg - 3x12 // 10kg - 3x8
Cable Curls
18kg - 3x15
Widened my grip a tad on OHP, just trying it out to see if it's any good. I equaled what I got some weeks back with this weight. Did go for an ambitious 10th rep but it wasn't there. Going on holiday for a week now so no training. Got some resistance bands; may take them with me and do some random stuff just to keep the activity levels up.
OHP
42.5kg - 1x5
47.5kg - 1x5
55kg - 1x9
Bench
80kg - 3x5 (pause)
DB Press
26kg - 3x10
Smith JM Press
65kg - 3x12
Face Pulls // DB Side Raises
21kg - 3x12 // 10kg - 3x8
Cable Curls
18kg - 3x15
Widened my grip a tad on OHP, just trying it out to see if it's any good. I equaled what I got some weeks back with this weight. Did go for an ambitious 10th rep but it wasn't there. Going on holiday for a week now so no training. Got some resistance bands; may take them with me and do some random stuff just to keep the activity levels up.
Deadlift
Sumo Deadlift
130kg - 1x5
152.5kg - 1x5
172.5kg - 1x12
Squat
120kg - 3x4 (high bar, pause)
Pendlay Row
82.5kg - 4x8
V-bar Lat Pulldown
66kg - 3x12
GHR
5kg - 3x7
Hanging Leg Raises
BW - 3x13
Feels great to be back in the gym. Small breaks really do help motivate you though and I felt good today. Deadlifting felt pretty solid and pretty happy with 12 reps. Gym bought a GHR machine and I was really excited but I just can't get it to work. I feel it a bit in my hamstrings but not that much at all so I just did what I normally do and I feel it a ton.
Sumo Deadlift
130kg - 1x5
152.5kg - 1x5
172.5kg - 1x12
Squat
120kg - 3x4 (high bar, pause)
Pendlay Row
82.5kg - 4x8
V-bar Lat Pulldown
66kg - 3x12
GHR
5kg - 3x7
Hanging Leg Raises
BW - 3x13
Feels great to be back in the gym. Small breaks really do help motivate you though and I felt good today. Deadlifting felt pretty solid and pretty happy with 12 reps. Gym bought a GHR machine and I was really excited but I just can't get it to work. I feel it a bit in my hamstrings but not that much at all so I just did what I normally do and I feel it a ton.
Bench
Bench
82.5kg - 1x5
92.5kg - 1x3
102.5kg - 1x5
102.5kg - 1x1 (pause)
110kg - 1x1 (pause)
Incline Bench
67.5kg - 3x5
DB Floor Press
36kg - 3x10
Neutral Chins
BW - 49 reps @ 4 sets
Face Pulls
13kg - 3x10
DB Seated Curls
16kg - 3x7
Form on 102.5 was quite poor but I am happy with 5 reps considering last time I did 100x4 (although that was a bad day). Today was made annoying because I had to wait for a friend to come who turned up like 2 hours late because of station closures etc. etc. Started warming up for bench and had to prolong my first set till like 1.5 hours in which really made things ****.
Bench
82.5kg - 1x5
92.5kg - 1x3
102.5kg - 1x5
102.5kg - 1x1 (pause)
110kg - 1x1 (pause)
Incline Bench
67.5kg - 3x5
DB Floor Press
36kg - 3x10
Neutral Chins
BW - 49 reps @ 4 sets
Face Pulls
13kg - 3x10
DB Seated Curls
16kg - 3x7
Form on 102.5 was quite poor but I am happy with 5 reps considering last time I did 100x4 (although that was a bad day). Today was made annoying because I had to wait for a friend to come who turned up like 2 hours late because of station closures etc. etc. Started warming up for bench and had to prolong my first set till like 1.5 hours in which really made things ****.
Squat
Squat
135kg - 1x5
155kg - 1x1
And, yes, that was it. Felt a lot of knee pain warming up and I tried ignore it and take long rests but it just wasn't happening. 135x5 felt pretty damn hard and felt even more pain after it. Did 155x1 and there was no point even continuing. Far too much pain. Felt really stupid every time I'd descend because it just felt like my knee would explode. Gonna foam roll and take some ibuprofen and see what happens.
Squat
135kg - 1x5
155kg - 1x1
And, yes, that was it. Felt a lot of knee pain warming up and I tried ignore it and take long rests but it just wasn't happening. 135x5 felt pretty damn hard and felt even more pain after it. Did 155x1 and there was no point even continuing. Far too much pain. Felt really stupid every time I'd descend because it just felt like my knee would explode. Gonna foam roll and take some ibuprofen and see what happens.
Press
OHP
47.5kg - 1x5
55kg - 1x3
60kg - 1x6
Bench
80kg - 3x5 (pause)
DB Press
26kg - 11, 9, 6
Face Pulls // DB Side Raises
21kg - 3x14 // 10kg - 3x9
Cable Curls
21kg - 3x12
Pretty happy with 60x6. Started an internship so training after work now - still undecided between training 3 or 4 days a week but we'll see. DB pressing felt rather annoying today. Felt some discomfort in my shoulders doing it so last set was quite poor. Not a big fan of them at the moment.
OHP
47.5kg - 1x5
55kg - 1x3
60kg - 1x6
Bench
80kg - 3x5 (pause)
DB Press
26kg - 11, 9, 6
Face Pulls // DB Side Raises
21kg - 3x14 // 10kg - 3x9
Cable Curls
21kg - 3x12
Pretty happy with 60x6. Started an internship so training after work now - still undecided between training 3 or 4 days a week but we'll see. DB pressing felt rather annoying today. Felt some discomfort in my shoulders doing it so last set was quite poor. Not a big fan of them at the moment.
Deadlift
Sumo Deadlift
152.5kg - 1x5
172.5kg - 1x3
192.5kg - 1x5
200kg - 1x1
205kg - 3xf
Pendlay Row
82.5kg - 4x9
V-bar Pulldowns
68kg - 3x8
GHR
Purple band - 3x10
Hanging Leg Raises
BW - 3x13
Mixed day really. I'm happy with 192.5x5, not at all happy failing 205 a bunch of times. I'm not sure why I was to be honest. I think it's a mixture of things; left knee was giving some discomfort, form was turning meh for it, and I really didn't feel focused. I'm finding it hard with the singles on things like deadlift and squat. I push a lot on the last set and all that focus and psyche is used up for it. I'm not sure if it's fine and normal or whether I'll find that my 1RM strength is kinda meh due to it. We'll have to see for that.
Sumo Deadlift
152.5kg - 1x5
172.5kg - 1x3
192.5kg - 1x5
200kg - 1x1
205kg - 3xf
Pendlay Row
82.5kg - 4x9
V-bar Pulldowns
68kg - 3x8
GHR
Purple band - 3x10
Hanging Leg Raises
BW - 3x13
Mixed day really. I'm happy with 192.5x5, not at all happy failing 205 a bunch of times. I'm not sure why I was to be honest. I think it's a mixture of things; left knee was giving some discomfort, form was turning meh for it, and I really didn't feel focused. I'm finding it hard with the singles on things like deadlift and squat. I push a lot on the last set and all that focus and psyche is used up for it. I'm not sure if it's fine and normal or whether I'll find that my 1RM strength is kinda meh due to it. We'll have to see for that.
Squat
Squat
140kg - 3x2
Ab Roller
BW - 3x10
So today was a deload day and I had a squat day because it then allows me to get the ordering of the lifts where I want them as I'll be going 4x/week (and hopefully be able to keep that up). So I did get some knee pain and I'm quite annoyed. I did sumo yesterday so that may be an issue but still. It wasn't as bad as the last squat session but it did hurt and again I felt like I lacked full power.
Squat
140kg - 3x2
Ab Roller
BW - 3x10
So today was a deload day and I had a squat day because it then allows me to get the ordering of the lifts where I want them as I'll be going 4x/week (and hopefully be able to keep that up). So I did get some knee pain and I'm quite annoyed. I did sumo yesterday so that may be an issue but still. It wasn't as bad as the last squat session but it did hurt and again I felt like I lacked full power.
Press
OHP
45kg - 1x3
50kg - 1x3
55kg - 1x3
Push Press
75kg - 3x3
Bench
85kg - 4x3 (pause)
Face Pulls // DB Side Raises
18kg - 3x12 // 10kg - 3x10
Smith JM Press
67.5kg - 3x8
Cable Curls
21kg - 3x15
Triples galore today. That feel when you have a really enjoyable, good workout... but it's a deload week lol. Good sign though, I hope, as it's after work and I didn't really feel too tired or anything. Will likely take caffeine when required for these days though.
OHP
45kg - 1x3
50kg - 1x3
55kg - 1x3
Push Press
75kg - 3x3
Bench
85kg - 4x3 (pause)
Face Pulls // DB Side Raises
18kg - 3x12 // 10kg - 3x10
Smith JM Press
67.5kg - 3x8
Cable Curls
21kg - 3x15
Triples galore today. That feel when you have a really enjoyable, good workout... but it's a deload week lol. Good sign though, I hope, as it's after work and I didn't really feel too tired or anything. Will likely take caffeine when required for these days though.
Deadlift
Sumo
175kg - 1x3
Squat
125kg - 4x3 (high bar, pause)
Pendlay Row
82.5kg - 4x10
V-bar Pulldowns
68kg - 3x9
GHR
Green band - 3x7
Hanging Leg Raises
BW - 3x13
Deload day, not much to say. Starting new cycle with bench on Saturday. Knees didn't feel bad doing squats so that's a positive (I hope!).
Sumo
175kg - 1x3
Squat
125kg - 4x3 (high bar, pause)
Pendlay Row
82.5kg - 4x10
V-bar Pulldowns
68kg - 3x9
GHR
Green band - 3x7
Hanging Leg Raises
BW - 3x13
Deload day, not much to say. Starting new cycle with bench on Saturday. Knees didn't feel bad doing squats so that's a positive (I hope!).
Bench
Bench
77.5kg - 1x3
90kg - 1x3
100kg - 1x6
105kg - 1x1 (pause)
112.5kg - 1x1 (pause)
Incline Bench
67.5kg - 3x6
DB Floor Press
36kg - 11, 11, 9
Neutral Chins
BW - 50 reps @ 4 sets
Face Pulls
13kg - 3x12
DB Seated Curls
16kg - 3x8
Very happy with today. 100x6 is solid for me and the heavy singles after felt good too - 112.5 was a bit slow but it definitely felt good and this is after 100x6 and 105 single.
Bench
77.5kg - 1x3
90kg - 1x3
100kg - 1x6
105kg - 1x1 (pause)
112.5kg - 1x1 (pause)
Incline Bench
67.5kg - 3x6
DB Floor Press
36kg - 11, 11, 9
Neutral Chins
BW - 50 reps @ 4 sets
Face Pulls
13kg - 3x12
DB Seated Curls
16kg - 3x8
Very happy with today. 100x6 is solid for me and the heavy singles after felt good too - 112.5 was a bit slow but it definitely felt good and this is after 100x6 and 105 single.
Squat
Squat
130kg - 1x3
150kg - 1x3
167.5kg - 1x5
172.5kg - 1xf
Deadlift
170kg - 1x5
160kg - 1x5
SLDL
107.5kg - 3x8
Ab Roller
20kg - 3x7
Bit of a mixed day really. I still felt some knee pain but it wasn't too bad and 167.5x5 isn't bad because last time I did it I only got 4. I remember it was a really bad day but still, I'm recovering/still have knee pain so should be happy. Then I debated whether to bother with singles but I went for it. I could have had the 172.5 but it just felt awful if I did push it so I just dumped it. I think it was mainly psychological but it just didn't feel right on the descent at all and after it the knee pain was a lot worse - really should have just not bothered.
Squat
130kg - 1x3
150kg - 1x3
167.5kg - 1x5
172.5kg - 1xf
Deadlift
170kg - 1x5
160kg - 1x5
SLDL
107.5kg - 3x8
Ab Roller
20kg - 3x7
Bit of a mixed day really. I still felt some knee pain but it wasn't too bad and 167.5x5 isn't bad because last time I did it I only got 4. I remember it was a really bad day but still, I'm recovering/still have knee pain so should be happy. Then I debated whether to bother with singles but I went for it. I could have had the 172.5 but it just felt awful if I did push it so I just dumped it. I think it was mainly psychological but it just didn't feel right on the descent at all and after it the knee pain was a lot worse - really should have just not bothered.
Press
OHP
45kg - 1x3
52.5kg - 1x3
60kg - 1x6
Push Press
76kg - 3x3
Bench
85kg - 4x3 (pause)
Face Pulls // DB Side Raise
18kg - 3x14 // 10kg - 3x11
Smith JM Press
67.5kg - 3x9
Cable Curls
23kg - 3x10
60x6 equals what I got a couple weeks back. I really should have got 7 though; really good first 5 reps and then 6th was poor form and it made it a lot harder than it should have and ruined chances of getting 7 but still happy with OHP progress.
OHP
45kg - 1x3
52.5kg - 1x3
60kg - 1x6
Push Press
76kg - 3x3
Bench
85kg - 4x3 (pause)
Face Pulls // DB Side Raise
18kg - 3x14 // 10kg - 3x11
Smith JM Press
67.5kg - 3x9
Cable Curls
23kg - 3x10
60x6 equals what I got a couple weeks back. I really should have got 7 though; really good first 5 reps and then 6th was poor form and it made it a lot harder than it should have and ruined chances of getting 7 but still happy with OHP progress.
Original post by Michael XYZ
Press
OHP
45kg - 1x3
52.5kg - 1x3
60kg - 1x6
Push Press
76kg - 3x3
Bench
85kg - 4x3 (pause)
Face Pulls // DB Side Raise
18kg - 3x14 // 10kg - 3x11
Smith JM Press
67.5kg - 3x9
Cable Curls
23kg - 3x10
60x6 equals what I got a couple weeks back. I really should have got 7 though; really good first 5 reps and then 6th was poor form and it made it a lot harder than it should have and ruined chances of getting 7 but still happy with OHP progress.
OHP
45kg - 1x3
52.5kg - 1x3
60kg - 1x6
Push Press
76kg - 3x3
Bench
85kg - 4x3 (pause)
Face Pulls // DB Side Raise
18kg - 3x14 // 10kg - 3x11
Smith JM Press
67.5kg - 3x9
Cable Curls
23kg - 3x10
60x6 equals what I got a couple weeks back. I really should have got 7 though; really good first 5 reps and then 6th was poor form and it made it a lot harder than it should have and ruined chances of getting 7 but still happy with OHP progress.
I'd take pretty much any progress on the OHP right now lol. Progressed pretty much unbroken to 50kg 5x5 and then just hit a brick wall for months and months. Didn't understand what it was like for some of the other guys like areeb who had to grind through the 40kg area for ages, now I do
. Creeping up with micro loading 0.5kg a session now. Onto 52.5kg 3x5 today but I've done 52.5kg 5x5 (just) quite a few months ago and it was hard (today) so not really any progress 
.Sorry, just needed to rant about the OHP
.Original post by In One Ear
I'd take pretty much any progress on the OHP right now lol. Progressed pretty much unbroken to 50kg 5x5 and then just hit a brick wall for months and months. Didn't understand what it was like for some of the other guys like areeb who had to grind through the 40kg area for ages, now I do . Creeping up with micro loading 0.5kg a session now. Onto 52.5kg 3x5 today but I've done 52.5kg 5x5 (just) quite a few months ago and it was hard (today) so not really any progress .
Sorry, just needed to rant about the OHP.
. Creeping up with micro loading 0.5kg a session now. Onto 52.5kg 3x5 today but I've done 52.5kg 5x5 (just) quite a few months ago and it was hard (today) so not really any progress .Sorry, just needed to rant about the OHP
.I was stuck on it for a long, long time too.
Original post by Michael XYZ
I was stuck on it for a long, long time too.
How did you make your breakthrough?
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