XYZ's log
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Bench
Bench
72.5kg - 1x5
85kg - 1x5
95kg - 1x9
100kg - 1x1 (pause)
105kg - 1x1 (pause)
Incline Machine
80kg - 3x6
Pull-ups
BW - 2x12, 2x8
Seated DB Curls
15kg - 3x8
Trained at Muscleworks yesterday and it's a good bodybuilding gym, although I didn't utilise that much. Didn't really like the bench/bar too much but 95x9 is pretty good. It's a bit odd because I did that same weight last cycle and also got 95x9. I think because it rounds it to closest 2.5kg it just happened to round to 95kg both times.
Bench
72.5kg - 1x5
85kg - 1x5
95kg - 1x9
100kg - 1x1 (pause)
105kg - 1x1 (pause)
Incline Machine
80kg - 3x6
Pull-ups
BW - 2x12, 2x8
Seated DB Curls
15kg - 3x8
Trained at Muscleworks yesterday and it's a good bodybuilding gym, although I didn't utilise that much. Didn't really like the bench/bar too much but 95x9 is pretty good. It's a bit odd because I did that same weight last cycle and also got 95x9. I think because it rounds it to closest 2.5kg it just happened to round to 95kg both times.
Squat
Squat
115kg - 1x5
132.5kg - 1x5
150kg - 1x11 PR
Romanian Deadlift
102.5kg - 3x9
Seated Leg Curl
59kg - 3x8
Ab Roller
15kg - 1x12
20kg - 2x8
Really happy with 150x11. It got really grindy but if I had to go for it I could have probably got 1 more rep. I wanted to do more volume on squat but glute/lower back injury just wasn't having any of it. I'm gonna stop messing around and go see a doctor, get an MRI and try get to the bottom of this. I didn't squat heavy for 2 weeks and it doesn't feel even a little better.
Squat
115kg - 1x5
132.5kg - 1x5
150kg - 1x11 PR
Romanian Deadlift
102.5kg - 3x9
Seated Leg Curl
59kg - 3x8
Ab Roller
15kg - 1x12
20kg - 2x8
Really happy with 150x11. It got really grindy but if I had to go for it I could have probably got 1 more rep. I wanted to do more volume on squat but glute/lower back injury just wasn't having any of it. I'm gonna stop messing around and go see a doctor, get an MRI and try get to the bottom of this. I didn't squat heavy for 2 weeks and it doesn't feel even a little better.
Press
OHP
42.5kg - 1x5
50kg - 1x5
55kg - 1x11 PR
45kg - 2x8 (pause)
Bench
95kg - 4x4 (pause)
Dips
28kg - 3x10
Face Pulls // DB Side Raises
18kg - 3x10 // 10kg - 3x8
EZ Curls
27.5kg - 11, 8, 10
Going in I was a bit worried about not having OHP'd in a couple of weeks but it went really well. Bar felt really light and solid and very happy with PR. Decided to up the weight on paused bench and it wasn't too easy because my shoulders were very pumped from OHP.
Also, gym selfie:
OHP
42.5kg - 1x5
50kg - 1x5
55kg - 1x11 PR
45kg - 2x8 (pause)
Bench
95kg - 4x4 (pause)
Dips
28kg - 3x10
Face Pulls // DB Side Raises
18kg - 3x10 // 10kg - 3x8
EZ Curls
27.5kg - 11, 8, 10
Going in I was a bit worried about not having OHP'd in a couple of weeks but it went really well. Bar felt really light and solid and very happy with PR. Decided to up the weight on paused bench and it wasn't too easy because my shoulders were very pumped from OHP.
Also, gym selfie:
Spoiler
(edited 10 years ago)
Delts are looking sick bb
Deadlift
Sumo
160kg - 1x5
180kg - 1x3
202.5kg - 1x7 PR
200kg - 2x2 (block)
Front Squat
107.5kg - 4x5
Machine Row
73kg - 2x10 (neutral)
28.5kg - 2x10 (one arm, underhand)
GHR
5kg - 3x8
Deadlifting was pretty good today. The set could have gone better though; the bar moved around a bit and I had to adjust my feet slightly which made things a little harder than they needed to be.
Sumo
160kg - 1x5
180kg - 1x3
202.5kg - 1x7 PR
200kg - 2x2 (block)
Front Squat
107.5kg - 4x5
Machine Row
73kg - 2x10 (neutral)
28.5kg - 2x10 (one arm, underhand)
GHR
5kg - 3x8
Deadlifting was pretty good today. The set could have gone better though; the bar moved around a bit and I had to adjust my feet slightly which made things a little harder than they needed to be.
Bench
Bench
85kg - 1x5
95kg - 1x3
107.5kg - 1x6 PR
110kg - 1x1 (pause)
115kg - 1x1 (pause)
Incline Bench
70kg - 3x6
Pull-Ups
10kg - 4x8
DB Seated Curls
14kg - 3x10
107.5x6 kinda came out of nowhere but I'm very happy with it. My previous best was 107.5x4 and that just before starting my peaking phase for Nov meet. Best 6RM was 105kg. I really wanted 5 today but I wasn't sure how I felt. I did the first 3 and it was really easy, I got 5 (already a PR) and it wasn't too hard and I thought about it for a second but I had to get more and went for it. So sick.
Bench
85kg - 1x5
95kg - 1x3
107.5kg - 1x6 PR
110kg - 1x1 (pause)
115kg - 1x1 (pause)
Incline Bench
70kg - 3x6
Pull-Ups
10kg - 4x8
DB Seated Curls
14kg - 3x10
107.5x6 kinda came out of nowhere but I'm very happy with it. My previous best was 107.5x4 and that just before starting my peaking phase for Nov meet. Best 6RM was 105kg. I really wanted 5 today but I wasn't sure how I felt. I did the first 3 and it was really easy, I got 5 (already a PR) and it wasn't too hard and I thought about it for a second but I had to get more and went for it. So sick.
Original post by Michael XYZ
Bench
Bench
85kg - 1x5
95kg - 1x3
107.5kg - 1x6 PR
110kg - 1x1 (pause)
115kg - 1x1 (pause)
Incline Bench
70kg - 3x6
Pull-Ups
10kg - 4x8
DB Seated Curls
14kg - 3x10
107.5x6 kinda came out of nowhere but I'm very happy with it. My previous best was 107.5x4 and that just before starting my peaking phase for Nov meet. Best 6RM was 105kg. I really wanted 5 today but I wasn't sure how I felt. I did the first 3 and it was really easy, I got 5 (already a PR) and it wasn't too hard and I thought about it for a second but I had to get more and went for it. So sick.
Bench
85kg - 1x5
95kg - 1x3
107.5kg - 1x6 PR
110kg - 1x1 (pause)
115kg - 1x1 (pause)
Incline Bench
70kg - 3x6
Pull-Ups
10kg - 4x8
DB Seated Curls
14kg - 3x10
107.5x6 kinda came out of nowhere but I'm very happy with it. My previous best was 107.5x4 and that just before starting my peaking phase for Nov meet. Best 6RM was 105kg. I really wanted 5 today but I wasn't sure how I felt. I did the first 3 and it was really easy, I got 5 (already a PR) and it wasn't too hard and I thought about it for a second but I had to get more and went for it. So sick.
GJ. +2 reps is pretty sick
Nice Bench PR!
Squat
Squat
132.5kg - 1x5
150kg - 1x3
167.5kg - 1x5
Seated Leg Curl
54kg - 3x8
Ab Roller
20kg - 3x8
I think I need to really tackle my lower back/glute problem. Booked appointment with doctor and will ask for an MRI and hopefully get that done soon. Today squats felt more painful than usual. I was away for the weekend so did a lot of walking, didn't eat much and didn't sleep much which may have all hurt lifting but the pain was a lot more than usual. Even warming up I'll usually feel it but today locking out just felt worse than usual. I think it may be piriformis syndrome.
Really pissed off because I'm sure I need to rest it but I just want to lift. Much worse would be if I also can't sumo deadlift. Whilst I don't really feel anything doing them it taxes the lower back/glutes and I think that's why sometimes doing front squats after sumo will hurt although it's usually okay. I may try do front squat instead of back squat and see if I feel anything. But I think if I feel even a small thing it means I'm not resting it and therefore not helping. This suck because other injuries have usually been obvious and can work around them.
Squat
132.5kg - 1x5
150kg - 1x3
167.5kg - 1x5
Seated Leg Curl
54kg - 3x8
Ab Roller
20kg - 3x8
I think I need to really tackle my lower back/glute problem. Booked appointment with doctor and will ask for an MRI and hopefully get that done soon. Today squats felt more painful than usual. I was away for the weekend so did a lot of walking, didn't eat much and didn't sleep much which may have all hurt lifting but the pain was a lot more than usual. Even warming up I'll usually feel it but today locking out just felt worse than usual. I think it may be piriformis syndrome.
Really pissed off because I'm sure I need to rest it but I just want to lift. Much worse would be if I also can't sumo deadlift. Whilst I don't really feel anything doing them it taxes the lower back/glutes and I think that's why sometimes doing front squats after sumo will hurt although it's usually okay. I may try do front squat instead of back squat and see if I feel anything. But I think if I feel even a small thing it means I'm not resting it and therefore not helping. This suck because other injuries have usually been obvious and can work around them.
Press
OHP
50kg - 1x5
55kg - 1x3
62.5kg - 1x5
45kg - 2x8 (pause)
Bench
95kg - 4x4 (pause)
Dips
30kg - 3x7
Face Pulls // DB Side Raise
21kg - 3x8 // 10kg - 3x9
EZ Curls
30kg - 3x7
Before OHP I worked up to 100kg front squat just to test my lower back and I didn't get any pain. I'm hoping I can replace back squats with front squats in which case I think I should be able to maintain my strength fairly well whilst I rest the injury. 62.5x5 is a previous PR and I think I got it far better this time. The last rep was a bit mis-grooved which made it harder than it needed to be and I decided not to go for a 6th rep although it's there if the 5th rep wasn't mis-grooved.
OHP
50kg - 1x5
55kg - 1x3
62.5kg - 1x5
45kg - 2x8 (pause)
Bench
95kg - 4x4 (pause)
Dips
30kg - 3x7
Face Pulls // DB Side Raise
21kg - 3x8 // 10kg - 3x9
EZ Curls
30kg - 3x7
Before OHP I worked up to 100kg front squat just to test my lower back and I didn't get any pain. I'm hoping I can replace back squats with front squats in which case I think I should be able to maintain my strength fairly well whilst I rest the injury. 62.5x5 is a previous PR and I think I got it far better this time. The last rep was a bit mis-grooved which made it harder than it needed to be and I decided not to go for a 6th rep although it's there if the 5th rep wasn't mis-grooved.
Deadlift
Sumo
232.5kg - 1x1 PR
Front Squat
110kg - 4x4
Machine Row
73kg - 3x9 (neutral)
28.5kg - 3x8 (one-arm, underhand)
GHR
5kg - 3x8
Deload week but I was feeling in a PR mood so I decided to see how warming up felt and if it was okay then I'd go for a small PR. Quite a bit of a grind but the form wasn't great but I'm very happy. Also front squats were pain-free which is another good sign that I can focus on them for a little while whilst I "rest" my injury. Also decided to up the number of sets on rows to get more volume in.
Sumo
232.5kg - 1x1 PR
Front Squat
110kg - 4x4
Machine Row
73kg - 3x9 (neutral)
28.5kg - 3x8 (one-arm, underhand)
GHR
5kg - 3x8
Deload week but I was feeling in a PR mood so I decided to see how warming up felt and if it was okay then I'd go for a small PR. Quite a bit of a grind but the form wasn't great but I'm very happy. Also front squats were pain-free which is another good sign that I can focus on them for a little while whilst I "rest" my injury. Also decided to up the number of sets on rows to get more volume in.
Bench
Bench
110kg - 1x1 (2s pause)
117.5kg - 1x1 (2s pause)
Incline Bench
70kg - 4x6
Pull-Ups
10kg - 4x9
DB Seated Curls
14kg - 3x10
Decided to do some heavy singles as opposed to properly deload. Still like a deload as it's only singles so the volume is low and not too tiring.
Bench
110kg - 1x1 (2s pause)
117.5kg - 1x1 (2s pause)
Incline Bench
70kg - 4x6
Pull-Ups
10kg - 4x9
DB Seated Curls
14kg - 3x10
Decided to do some heavy singles as opposed to properly deload. Still like a deload as it's only singles so the volume is low and not too tiring.
Squat
Front Squat
100kg - 1x3
110kg - 1x3
120kg - 1x3
130kg - 1x3 PR
100kg - 1x3
GHR
Black band - 4x8
Seated Leg Curl
47kg - 3x8
Leg Press
155kg - 4x8
Ab Roller
20kg - 3x8
Felt a bit like a bodybuilder today. Happy with 130x3 but I got a bit of pain which is was annoying so I stopped it after the first backdown set. I don't get pain on front squats doing them after sumo deadlifts so I think it may have to do with being fatigued already/warmed up well. So next time I'll do some GHRs and more warming up with light weight. Banded GHRs feel good now that I've got GHRs fairly figured out. Because of the resistance I can actually feel my glutes pushing through. Leg press wasn't painful so decided to do that. Can't get really deep on it though annoyingly.
Front Squat
100kg - 1x3
110kg - 1x3
120kg - 1x3
130kg - 1x3 PR
100kg - 1x3
GHR
Black band - 4x8
Seated Leg Curl
47kg - 3x8
Leg Press
155kg - 4x8
Ab Roller
20kg - 3x8
Felt a bit like a bodybuilder today. Happy with 130x3 but I got a bit of pain which is was annoying so I stopped it after the first backdown set. I don't get pain on front squats doing them after sumo deadlifts so I think it may have to do with being fatigued already/warmed up well. So next time I'll do some GHRs and more warming up with light weight. Banded GHRs feel good now that I've got GHRs fairly figured out. Because of the resistance I can actually feel my glutes pushing through. Leg press wasn't painful so decided to do that. Can't get really deep on it though annoyingly.
Press
OHP
50kg - 1x3
55kg - 1x3
60kg - 1x8 PR
45kg - 2x8 (pause)
Bench
95kg - 4x4 (pause)
Dips
30kg - 3x8
Face Pulls // DB Side Raise
21kg - 3x8 // 10kg - 3x9
EZ Curls
30kg - 3x7
Good PR but annoyingly the dude working in with me just touched my elbows on the 8th rep. I'm gonna count it because I had it and as soon as he touched I told him not to but still annoying. OHP is definitely progressing which is a good thing even though it's a slow process.
OHP
50kg - 1x3
55kg - 1x3
60kg - 1x8 PR
45kg - 2x8 (pause)
Bench
95kg - 4x4 (pause)
Dips
30kg - 3x8
Face Pulls // DB Side Raise
21kg - 3x8 // 10kg - 3x9
EZ Curls
30kg - 3x7
Good PR but annoyingly the dude working in with me just touched my elbows on the 8th rep. I'm gonna count it because I had it and as soon as he touched I told him not to but still annoying. OHP is definitely progressing which is a good thing even though it's a slow process.
Original post by Michael XYZ
Press
OHP
50kg - 1x3
55kg - 1x3
60kg - 1x8 PR
45kg - 2x8 (pause)
Bench
95kg - 4x4 (pause)
Dips
30kg - 3x8
Face Pulls // DB Side Raise
21kg - 3x8 // 10kg - 3x9
EZ Curls
30kg - 3x7
Good PR but annoyingly the dude working in with me just touched my elbows on the 8th rep. I'm gonna count it because I had it and as soon as he touched I told him not to but still annoying. OHP is definitely progressing which is a good thing even though it's a slow process.
OHP
50kg - 1x3
55kg - 1x3
60kg - 1x8 PR
45kg - 2x8 (pause)
Bench
95kg - 4x4 (pause)
Dips
30kg - 3x8
Face Pulls // DB Side Raise
21kg - 3x8 // 10kg - 3x9
EZ Curls
30kg - 3x7
Good PR but annoyingly the dude working in with me just touched my elbows on the 8th rep. I'm gonna count it because I had it and as soon as he touched I told him not to but still annoying. OHP is definitely progressing which is a good thing even though it's a slow process.
Just want to say that you have pretty crazy delt development compared to what you can actually press. Its funny how training affects people differently- some people seem to gain a lot of strength and not much muscle, some loads of muscle and not that much strength (relatively), some gain much of both, and others (like Hferg before he started doing you know what) seem to struggle gaining either muscle or strength even with consistent effort for a couple of years...
Not that I can talk, 60kg is probably a 2 or 3 rep max for me, but then again I have small delts
.Original post by In One Ear
Just want to say that you have pretty crazy delt development compared to what you can actually press. Its funny how training affects people differently- some people seem to gain a lot of strength and not much muscle, some loads of muscle and not that much strength (relatively), some gain much of both, and others (like Hferg before he started doing you know what) seem to struggle gaining either muscle or strength even with consistent effort for a couple of years...
Not that I can talk, 60kg is probably a 2 or 3 rep max for me, but then again I have small delts.
Not that I can talk, 60kg is probably a 2 or 3 rep max for me, but then again I have small delts
.Yes genetics are like that. My chest is pretty crap but my bench is alright (although not a great comparison due to how I bench).
Deadlift
Sumo
152.5kg - 1x3
172.5kg - 1x3
195kg - 1x10 PR
195kg - 2x3 (1 block)
Front Squat
110kg - 4x5
Machine Row
73kg - 3x10 (neutral)
28.5kg - 3x9 (underhand, one-arm)
GHR
Purple band - 3x10
Very pleased with 195x10. Front squats were pretty tiring - not too hard as I never feel like I'll fail it but definitely requires a good push. Decided I prefer banded GHR so that I can activate glutes at the top so did that.
Sumo
152.5kg - 1x3
172.5kg - 1x3
195kg - 1x10 PR
195kg - 2x3 (1 block)
Front Squat
110kg - 4x5
Machine Row
73kg - 3x10 (neutral)
28.5kg - 3x9 (underhand, one-arm)
GHR
Purple band - 3x10
Very pleased with 195x10. Front squats were pretty tiring - not too hard as I never feel like I'll fail it but definitely requires a good push. Decided I prefer banded GHR so that I can activate glutes at the top so did that.
Bench
Bench
80kg - 1x3
92.5kg - 1x3
105kg - 1x6
110kg - 1x1 (pause)
117.5kg - 1x1 (pause)
Incline Bench
72.5kg - 4x4
Pull-Ups
10kg - 4x10
DB Seated Curls
14kg - 3x11
105x6 is alright but I know I have 7 in me. I got setup but for some reason my friend got distracted and wasn't ready to give me a lift-off. That threw me off and I called him but I lost my position a bit. Went well for first 3 reps but then hit the safety hooks and that messed me up. Still, things are going well. Unpsyched I hit a really solid 117.5kg with a 2 second pause (and 2 second hold before start command). I feel like I can easily get up to 120-122.5 that way which is very good because psyched and possibly less of a pause I should be good for maybe more than 125.
Bench
80kg - 1x3
92.5kg - 1x3
105kg - 1x6
110kg - 1x1 (pause)
117.5kg - 1x1 (pause)
Incline Bench
72.5kg - 4x4
Pull-Ups
10kg - 4x10
DB Seated Curls
14kg - 3x11
105x6 is alright but I know I have 7 in me. I got setup but for some reason my friend got distracted and wasn't ready to give me a lift-off. That threw me off and I called him but I lost my position a bit. Went well for first 3 reps but then hit the safety hooks and that messed me up. Still, things are going well. Unpsyched I hit a really solid 117.5kg with a 2 second pause (and 2 second hold before start command). I feel like I can easily get up to 120-122.5 that way which is very good because psyched and possibly less of a pause I should be good for maybe more than 125.
Squat
Front Squat
100kg - 1x3
110kg - 1x3
120kg - 1x3
130kg - 1x2
140kg - 1x2 PR
100kg - 2x5
GHR
Black band - 4x9
Seated Leg Curl
47kg - 3x9
Leg Press
155kg - 1x9
165kg - 3x8
Ab Roller
20kg - 3x9
Pretty happy to hit 140x2 on front squat. Not really painful till I hit 140x2 but then felt something on the backdown sets. I did some BW GHRs to warm-up which helped as it felt okay for most of the front squats.
Front Squat
100kg - 1x3
110kg - 1x3
120kg - 1x3
130kg - 1x2
140kg - 1x2 PR
100kg - 2x5
GHR
Black band - 4x9
Seated Leg Curl
47kg - 3x9
Leg Press
155kg - 1x9
165kg - 3x8
Ab Roller
20kg - 3x9
Pretty happy to hit 140x2 on front squat. Not really painful till I hit 140x2 but then felt something on the backdown sets. I did some BW GHRs to warm-up which helped as it felt okay for most of the front squats.
Nice 3 plate Fronties! Congrats. Smashed it for a double as well.
Congrats. Smashed it for a double as well.Quick Reply
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