illusionz' ICF blog
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Incline bench
20*20
40*10
50*8
60*5
70*1
77.5*5,5,5,5,5
Linear ****ing progression. Get in.
So tempted to go for 6+ in first set (IOE) but resisted in aid of aiming for more sets. Paid off.
Deadlift
60*10
100*10
140*5
180*5
Working up. Iirc I had 200 for 1 at 180 for 5 originally. Getting there.
Rows
60*8
85*5,5,5,5,5
Chin ups
BW*5
+10kg*5
+7.5kg*5
+5kg*5
BW*7
Hammer grip*3
Mate had a belt. Realise I need to buy one. Very good.
He got a +55kg pull up. Insane. Whole room mirin.
Triceps
20*20
40*10
50*8
60*5
70*1
77.5*5,5,5,5,5
Linear ****ing progression. Get in.
So tempted to go for 6+ in first set (IOE) but resisted in aid of aiming for more sets. Paid off.
Deadlift
60*10
100*10
140*5
180*5
Working up. Iirc I had 200 for 1 at 180 for 5 originally. Getting there.
Rows
60*8
85*5,5,5,5,5
Chin ups
BW*5
+10kg*5
+7.5kg*5
+5kg*5
BW*7
Hammer grip*3
Mate had a belt. Realise I need to buy one. Very good.
He got a +55kg pull up. Insane. Whole room mirin.
Triceps
+55kg pull up
Holy balls
How heavy is he?
Holy balls
How heavy is he?
Original post by Angry cucumber
+55kg pull up
Holy balls
How heavy is he?
Holy balls
How heavy is he?
About 88kg he said. Fairly lean.
Original post by illusionz
About 88kg he said. Fairly lean.
Christ, absolute beast!
Original post by Angry cucumber
Christ, absolute beast!
He is a unit. His standing jump is something ridiculous like 36 inches. Deadlifts like 250.
Original post by illusionz
I
Mate had a belt. Realise I need to buy one. Very good.
Mate had a belt. Realise I need to buy one. Very good.
A belt definitely helps. I think I'd place it as the second most important wearable item, behind weightlifting shoes.
It's all going to be OK bro.
Get over here..
*bro hug*
Posted from TSR Mobile
Get over here..
*bro hug*
Posted from TSR Mobile
Original post by Motorbiker
Today was better.
Incline bench
20*15
40*10
50*5
60*3
70*1
80*5,5,5,5,4. Didn't fail 5th but 99% sure I would have. Pleased with progress but annoyed not to get final rep!!!
Rows
60*8
80*5
85*5,5,5
Chin ups and triceps.
Off for a drink. RIP gains.
Original post by illusionz
Today was better.
Incline bench
20*15
40*10
50*5
60*3
70*1
80*5,5,5,5,4. Didn't fail 5th but 99% sure I would have. Pleased with progress but annoyed not to get final rep!!!
Rows
60*8
80*5
85*5,5,5
Chin ups and triceps.
Off for a drink. RIP gains.
Incline bench
20*15
40*10
50*5
60*3
70*1
80*5,5,5,5,4. Didn't fail 5th but 99% sure I would have. Pleased with progress but annoyed not to get final rep!!!
Rows
60*8
80*5
85*5,5,5
Chin ups and triceps.
Off for a drink. RIP gains.
GG WP. I shall enjoy the view from the backseat from now on
. Genetics unfair 
.Original post by In One Ear
GG WP. I shall enjoy the view from the backseat from now on . Genetics unfair .
. Genetics unfair .Gee gee. Next step: same % of bodyweight as you for 5*5.
Rematch with chin ups :P
Original post by illusionz
Gee gee. Next step: same % of bodyweight as you for 5*5.
Rematch with chin ups :P
Rematch with chin ups :P
Haha, pls don't crush me everywhere!
What is your BW btw?
Original post by In One Ear
Haha, pls don't crush me everywhere!
What is your BW btw?
What is your BW btw?
Somewhere around 85-87 at a guess
Tired today. The end of the bench LP.
Incline bench
20*20
40*10
50*5
60*3
70*2
82.5*4,4,3+f
80*4,4.
Meh. Cheap 4RM PB I guess
Squat
60*8,8
100*5
130*5
140*1
150*5,5,5
Possibly a 3*5 PB. Can't remember. Pleased nonetheless.
Deadlifts as teaching a friend.
69*5
100*5
140*5
160*5
140*10
All easy.
Triceps and chin ups.
Will try 5*4 on incline bench next week. If I fail again I might swap to flat bench and progress on that for a bit.
Incline bench
20*20
40*10
50*5
60*3
70*2
82.5*4,4,3+f
80*4,4.
Meh. Cheap 4RM PB I guess
Squat
60*8,8
100*5
130*5
140*1
150*5,5,5
Possibly a 3*5 PB. Can't remember. Pleased nonetheless.
Deadlifts as teaching a friend.
69*5
100*5
140*5
160*5
140*10
All easy.
Triceps and chin ups.
Will try 5*4 on incline bench next week. If I fail again I might swap to flat bench and progress on that for a bit.
Original post by illusionz
Trained yesterday. Squat 140 2*5 and 150*3. Felt ok.
Press 24s paused for sets. 26*3. Clearly can't move up yet.
Chins 4*7.
Triceps.
Benching tomorrow. Will get a new PB regardless of reps as never lifted 82.5 before.
Press 24s paused for sets. 26*3. Clearly can't move up yet.
Chins 4*7.
Triceps.
Benching tomorrow. Will get a new PB regardless of reps as never lifted 82.5 before.
have your squat gains slowed down now, or just a few bad days?
Original post by AreebWithaHat
have your squat gains slowed down now, or just a few bad days?
Not done proper progression since I was ill and lost a ****load of strength. Did 150 kg 3x5 on wednesday though so clearly getting back into it.
Flat bench
20*20
40*10
60*5
70*3
80*5
82.5*5
85*5,5,5
Incline was in use by 3 guys working in and this was free. Had relatively short rests as ended up working in with a guy.
Deadlift
80*8
100*8
140*5
160*3
175*10 10RM PB
Boom. Pretty pleased with that.
BB Row
60*8
80*5
85*5,5,5,5
Pull downs, facepulls, triceps.
20*20
40*10
60*5
70*3
80*5
82.5*5
85*5,5,5
Incline was in use by 3 guys working in and this was free. Had relatively short rests as ended up working in with a guy.
Deadlift
80*8
100*8
140*5
160*3
175*10 10RM PB
Boom. Pretty pleased with that.
BB Row
60*8
80*5
85*5,5,5,5
Pull downs, facepulls, triceps.
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