Strict OHP + Chest

OHP > Incline????

Strict OHP (cleaned)

Bar x10x2
30kg x5
40kg x5
50kg x3
62.5kg x1

67.5kg x3
67.5kg x2 (gay)
67.5kg x2 (thought maybe I didn't rest long enough and could have got 3)

55kg x8

BB Incline press (2min rest)

40kg x8
50kg x8
50kg x8
50kg x8
50kg x7+fail

DB Inc flies (1-2min rest)

20kg x10
20kg x10

DB flat flies (1-2min rest)

20kg x8
20kg x7

Pushdown

9-20kg x60-70

OHP is hard.. I knew I was gonna have a tough time after my first workset, arms got that weird feeling that I like to call 'heavy shake' because they have a weird shakey sensation after a heavy struggle.

Did some bodybuilding sets after that.. Mission grow tits is on.

Lastly, OHP 55kg x8 > Incline 50kg x8 hells dat all bowttttt?

Deadlift + lotta back

Deadlift

Bar x10
60kg x8
80kg x3
100kg x2
120kg x1
140kg x16 singles (1min rest)

Tore a callus clean off on my 5th set because I forgot to chalk up, was so pissed at myself because it ALWAYS happens. After that everything felt heavy, what's up with that? I always thought 'squeezing the bar makes the weight feel lighter' was a broscience kind of thing but now it makes sense because I couldnt squeeze the bar as much and my strength really seemed to blow ass.

RDL

100kg x8
100kg x8

Chinup

BWx5
BWx5
BWx5

BB row

85kg x6
80kg x7
80kg x6

DB row/'kroc row'

40kg x15 (left) x14 (right)

Heaviest DB in my gym is 50kg so I'm going to work back up to it with high rep DB rows or 'kroc rows'

Was done and done after this.

BB curl
30kg x12
40kg x8

Strict OHP

Strict OHP

bar x10
30kg x5
40kg x5
50kg x3
57.5kgx1

65kg x3
65kg x3
65kg x3
65kg x3
65kg x3
65kg x3 or x1..

50kg x10 (wrong weight, thought it was easy)

Flat DB press

16kg x10
30kg x5
30kg x5
30kg x5

Flat fly

20kg x15
20kg x13

Side lateral

10kg x10

I lost count on my OHP, I know I got 6, mighta been 7 though. On my 6th or 7th set I lost my balance or something just gave out and I almost fell backwards, wasn't a lack of pressing strength. I'll def move back up to 67.5kg next week and try and get some sets with it.

Deadlift + little back

Deadlift - 1min rest

130kg x 15 singles

Focused on form and speed, some of these were like fighter jets.

RDL

100kg x8
100kg x8

Chins +reps

BW x5
BW x5
BW x5
BW x4

Kroc rows.. sorta

Not really, too heavy weight.. will do 40kg next week and rep that thing out kroc style.

50kg x11(left) x9(right)

Hammercurl/DBcurl/bbcurl superset

18kg x14
12kg x11
Bar x12

Squat

Broke my squat fail and bail virginity tonight..

Squat +5kg

Bar x10x2
60kg x6
80kg x4
100kg x3
110kg x1

125kg x3
125kg x3
125kg x3
125kg x3
125kg x2+1 fail

100kg x8


+Abs, good/badgirl & calves

Tricep rape

I didn't think this would help much towards my training at first but my OHP has been on the up and up and I've been smoking regular OHP PR's while in a deficit so I've kept with it.

It was something I stole from Mike Hedlesky (sp?) and then I put it through a mincer and overcooked it.

The idea was ME bench + 1 high rep DB press + high rep/set tricep extensions. I can't do ME because I'm at home but I incorporated the rest and it seems to be having a positive effect.

Pushups with 1minute rest

Week 1: x16x13x9x6
Week 2: x15x10x7x7
Week 3: x18x12x10x9

Pushups on fists with slight pause
Week 4: x12x10x8x6 (2min)
Week 5: x13 x8 x8 x6 x5 (1min)
Week 6: x14 x10 x9 x8 x6

1 Arm Hammer grip OH DB press

Week 1: 10kg x22 
Week 2: 10kg x27
Week 3: 10kg x32
Week 4: 12.5kg x32
Week 5: 17.5kg x22
Week 6: 19kg? x18

1 Arm OH DB extension 1-2min rest

Week 1: 10...kg  x10 x9 x8 x7
Week 2: 10...kg  x12 x12 x10 x10
Week 3: 12.5kg  x6 x6 x5 x5 x5
Week 4: 12.5kg  x9 x7 x6 x6 x4

Week 5: 10kg x15 x10 x8 x6 x5
15 10 7 7 7

Speed pulls + GM's + Chins + Rows

My legs still feel wrecked from squatting and getting my good/badgirl on so I just did some speed/form stuff for my deads. I think I may rotate them every other week with a deadlift variation because I have been feeling pretty trashed as of late and never seem fully recovered.

Speed pulls

110-120kg x8-10 singles

My speed seems to suck. I watched a few speedpulls on youtube before the gym and they moved fast as hell but I couldn't match there speed with even the bar.. Maybe something to work on? These did move alot faster than normal though, I think 110 was just about right.

GM's

60kg x8
60kg x8
60kg x7

RDL's from now on.

All was going well up until my last set/rep when the bar almost rolled over my head. I don't have a power rack so if anything happens it's gonna roll down my neck and over my head, I don't wanna take that risk again. I tried a few DB GM's but they were really awkward to hold in the bottom position.

Chins +3 sets

BW x4
BW x4
BW x4
BW x4
BW x4
BW x4

Weeee.. Glad I can do chins now. Feels great not having to walk over to the pulldown machine. I feel like I should take my shoes off when I go over there because it's all shiny and clean.

Might do 4x5 next week or sets of 4 again with BW+a huge 2kg.

BB rows +10kg.. The f.

90kg x7
90kg x6
90kg x5

Smoked the shit outta these, strict too..