Lifting things up, putting things down

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Wed 8/5

Squat 150 kg 2x3 160 kg 2x3 170 kg 2x3 180 kg 2x2
RDL 120 kg 4x6
Chest supported row 65 kg 4x6
Lat pulldown 75 kg 4x8
Leg curl 75 kg 4x8
Leg extension 75 kg 3x8

Thursday 9/5

Bench 100 kg x3 110 kg x3 122.5 kg 127.5 kg 132.5 kg PR 100 kg 4x6
Incline DB press 60 kg 4x10
face pulls, DB lateral live, tricep pulldown

Fri 10/5

Squat 160 kg 4x3
Lat pulldown 75 kg 4x8
Close grip lat pulldown 75 kg 3x8
One arm cable row 33.75 kg 4x8
MTS row 100 kg 4x10
Standing cable row 52.5 kg 4x8 72.5 kg 4x8
Face pulls

Another bench press PR. That's 10 kg on bench since February. I'm pleased with that after plateauing for ~6 months (writing my masters dissertation, holiday, moving city and various other excuses). Would like to think it would be higher if I had a spotter or wasn't using a rack that is too high for me. My stumpy arms failed to lift the bar out the rack on the first two attempts.

(edited 4 years ago)

Reply 21

username4540078

Sat 11/5 Garage session

OHP 65 kg x3 70 kg x3 75 kg x3 80 kg x3 60 kg 3x5

And I made a fantastic rendang. Served with turmeric and lemongrass infused rice.

Reply 22

username1292215

Great stats

I will be watching this :smile:

Reply 23

username4540078

Original post by SuperHuman98

Great stats

I will be watching this :smile:

Thanks.

Sun 12/5

Bench 100 kg x3 105 kg x3 110 kg x3 115 kg x3 120 kg x3 100 kg 3x5
CGBP 85 kg 4x8
Machine incline press 70 kg 4x10
Machine shoulder press 100 kg 3x10
Tricep pulldown, face pulls

Went to gym before breakfast. Then remembered why I don’t go to the gym before breakfast, so cut the session short and went to hunt for wild bacon sandwiches in town.

Reply 24

username1292215

Original post by Trotsky's Iceaxe

What lifting programme do you follow?

Reply 25

username4540078

Original post by SuperHuman98

What lifting programme do you follow?

The short answer is I don’t.

The longer answer is I’ve followed various programs including Stronglifts, Candito, GZCL, Texas method. However I struggled to stick with them for any length of time as I found the volume to be too low, so ended up adding in random stuff to the point that I’m no longer following the program.

Right now I’m using a really crap overcrowded gym and am very busy outside of the gym, so I’m treading water and it would be difficult to follow a program. In lieu of any structured program, I’m simply using ramping sets followed by a PR attempt at various rep ranges if I feel up for it on a given day, followed by back off sets. It’s a good mix of intensity and volume, and I’ve found it reasonably effective at driving progress. If/when I start attending a better gym, I’ll probably try Brian Alsruhe’s 4 horsemen program.

Reply 26

username4540078

Mon 13/5

Squats 150 kg x3 160 kg 3x3 170 kg x3 180 kg x3 190 kg x1
Chest supported row 65 kg 4x6

Very short session

Thurs 16/5
Bench 100 kg x3 105 kg x3 110 kg x3 115 kg x3 120 kg x3 125 kg x2 105 kg 2x6 90 kg 3x8
Machine shoulder press 100 kg 4x10
Tricep pulldown, face pulls, seated Db lateral raises, machine fly

New very wonky 2 rep and 6 rep PRs.

Busy week so far. Off to gym now but it will probably be brief as it’s a go to a wine bar and pretend to be sophisticated night.

Reply 27

username4540078

Fri 17/5

Trapbar deadlift 160 kg x3 190 kg 3x3 220 kg 2x2
Straight arm pulldown 36.25 kg 4x10
Lat pulldown 75 kg 3x10

Sat 18/5

Bench 100 kg 5x6
Incline DB bench 60 kg 4x10
Machine shoulder press 110 kg 3x10
Tricep pulldown, seated db lateral raise, machine fly

Reply 28

Ray_Shadows

gonna be tuning into this , curious cause i'm around the same height and weight as you and i needed a program to look at

Reply 29

username4540078

Original post by Ray_Shadows

gonna be tuning into this , curious cause i'm around the same height and weight as you and i needed a program to look at

I’m far from a good example of following a program.

Reply 30

username4540078

Sun 19/5
Squats 150 kg x3 160 kg x3 170 kg x3
One arm cable row 33.75 kg 3x8
Mts row 90 kg 3x8

Post Sunday lunch session. Drinking three pints of Guinness before the gym is not a good idea.

Mon 20/5
Bench 100 kg x3 105 kg x3 110 kg 2x3 100 kg 5x5
CGBP 80 kg 4x8
Face pulls, tricep pulldowns, machine fly

Forced to use a bent bar that made me tilt to the right while benching.

I’m ill. Not stay in bed ill, but spinning head, sore throat, fatigued, minor infection sort of ill. So I’m doing the sensible thing and having a couple of days off.

Reply 31

MidgetFever

I literally came here because the title is hilarious :lol:

Best of luck with your progress!

Reply 32

username4540078

Fri 24/5

Squats 150 kg 3x5
Lat pulldown 75 kg 4x10
T-bar row 70 kg 2x10 85 kg 4x8
Mts row 100 kg 3x10
Leg press 200 kg 4x10
Leg curl 75 kg 4x8
Face pulls

Still under the weather but three days have left me feeling so energetic. Okay, I went light on the squats, but it was the first time in a couple of months that squatting did not feel like a chore.

Reply 33

username4540078

Sat 25/5

Bench 100 kg x3 105 kg x3 110 kg x3 115 kg x3 120 kg x3 100 kg 4x6
Seated DB overhead press 44 kg 4x10
Tricep pulldowns

Arrived gym too late, so short session before I got booted out.

Reply 34

username4540078

Bonus 1 am garage session.

OHP 60 kg 3x5 65 kg 3x3 70 kg 3x3

Reply 35

username4540078

Mon 27/5 mixed garage session as gym shut

Squats 150 kg 3x5
OHP 60 kg x5 65 kg x3 70 kg x3 75 kg x3 80 kg x2 70 kg 2x6
Pendlay row 90 kg 3x6

Tues 28/5

Trapbar deadlift 190 kg 3x5 160 kg 2x8
Chest supported row 60 kg 4x6
Lat pulldown 75 kg 4x8
Straight arm pulldown 36x25 kg 4x8
Face pulls

Forgot my straps, so relatively light on the trapbar.

There was a guy in the gym who is clearly relatively new. He had the obligatory MyProtein t-shirt, a list, and a lot of enthusiasm but clearly didn't really understand what he was doing and was going too heavy on everything. So I got to observe him doing half rep shrugs, curls involving more back than bicep, bizarre hip spasms on the lat pulldown, and face pulls in which he impersonated a chicken. He will learn one day....

Following

Very.busy last few days. Managed to bench twice and squat once but was literally in the gym for less than 30 mins each time. Normal service will hopefully resume this week.

Reply 39

username4540078

Mon 3/6

DB bench press 60 kg 3x10 80 kg 4x8
Incline DB bench press 60 kg 3x10
Overhead press 45 kg 4x10
Machine shoulder press 90 kg 4x10
Machine fly, face pulls, tricep pulldowns, seated DB lateral raises

Kept everything relatively light and just enjoyed myself.