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Angry Birds Strength and Power

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intensity day

incline bench: 70kg 1x5
chin ups: bodyweight 10,6,3
leg extensions: 18kg 3x20

skipped deadlifts cos I didn't have enough time and I might deload to 100kg on Tuesday so that way I won't die when I do 5x5 bench. Switched to chin ups cos they are better for biceps

Reply 41

username3872060

So what do you hope to achieve by the end of this? :smile:

great 👍

Original post by Master3.14159

So what do you hope to achieve by the end of this? :smile:

I want a good all round physique thats athletic, aesthetic and functional :smile:

Reply 44

Angry Bird

So tomorrow I'm gonna try to get in maybe 4.5k calories since I've been in a deficit the past 2 days. I got 5x5 bench on Tuesday and I don't wanna fail!

Reply 45

Angry Bird

3/04/18

incline bench: 70kg 5x5
deadlift: 100kg 3x5
ring chins up: 3 sets of 6-8
leg extensions: 3x20-25
band face pulls: 3x20-25

the spotter put his hand on the bar on the last rep of the last set on the bench, really pissed me off. I only have 6 weeks left so I'm probably gonna ditch the deadlift and replace it with pendlay row and a few sets of leg curls.

Reply 46

Angry Bird

10/4/18

incline bench: 72.5kg 3 sets of 4,5,3
neutral grip chin up: 7.5kg 6, bodyweight 5,5
leg extensions: 3x20
leg curls: 3x15
one arm seated rows: 3x8 23kg
band face pulls: 3x20-30

so today I failed the bench press 😭😭a man can't work a few days without falling behind on a strength program. Hope I get it right next week

Reply 47

Angry Bird

14/04/18

incline bench: 72.5kg 4 reps
weighted chin up: 10kg 5 reps
leg extensions: 3 sets to failure
leg curls: 3 sets to failure
band face pulls: 2 sets to failure
power cleans: 30kg 3x10

I'm actually getting weaker on bench..looks like I might be done lol. I practiced some power cleans today, tried to get the form right but it's probably wrong. Lots of eating until tuesday

Reply 48

Angry Bird

17/04/18

incline bench: 72.5kg 3 sets of 5,5,4
weighted chin: 12.5kg 4, bodyweight 5,5
band face pulls: 2x20
leg extensions: 2x15
leg curls: 2x15

can't believe I failed bench press again.

Reply 49

CleverSquirrel

Original post by Angry Bird

17/04/18

incline bench: 72.5kg 3 sets of 5,5,4
weighted chin: 12.5kg 4, bodyweight 5,5
band face pulls: 2x20
leg extensions: 2x15
leg curls: 2x15

can't believe I failed bench press again.

whats exactly happening with the bp?

Reply 50

Angry Bird

Original post by CleverSquirrel

whats exactly happening with the bp?

I think I have to eat more even though I ate well over 4000 calories the day before. If it's not the food then maybe I need to switch to an advanced program which I doubt needs to happen now

Reply 51

Angry Bird

19/04/18

overhead press: 45kg 3 sets of 4,4,4
chin up: 2 sets of 5,5
power cleans: 30kg 3x6-8
leg extensions
leg curls

should have got 5 reps on ohp but I was in big deficit the day before so can't complain. I just vomited out 1300 calories worth of food so I probably won't have a good workout tomorrow. Goodnight

Reply 52

Angry Bird

21/04/18

incline bench: 72.5kg 1 set of 5
weighted chin up: 13.75kg 1 set of 5
barbell hack squat: 30kg 12, 40kg 12, 50kg 12
romanian deadlifts: 50kg 2 sets of 8-12

Reply 53

Angry Bird

24/04/18

incline bench: 72.5kg 5 sets of 5,5,5,4,4,
weighted chin: 15kg 1 set of 4, bodyweight 5
barbell hack squat: 50kg 3x10
romanian deadlift: 50kg 2x10

3rd week in a row, un-fking-believable

Reply 54

Yakib

I clicked thinking that this was going to be about the game XD

Reply 55

Angry Bird

Original post by Yakib

I clicked thinking that this was going to be about the game XD

I get that quite often

Reply 56

Angry Bird

26/04/18

ohp: 45kg 3
chin up: 2 sets of 5
leg extensions
leg curls

28/04/18

incline bench: 72.5kg 1 set of 4
weighted chin: 15kg 5, bodyweight 5
leg extensions
leg curls

Reply 57

Angry Bird

1/05/18

incline bench: 72.5kg 4 sets of 5,5,4,3
weighted chin: 16.25kg 4, bodyweight 5
barbell hack squat: 60kg 3 sets of 10
romanian deadlift: 60kg 3 sets of 10

only 2 weeks left so I'm not really making a fuss over this ****. Gonna start a new program in mid June