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..

Strict OHP

Strict OHP +2.5kg PR but..

bar x10x2
30kg x5
40kg x5
50kg x3
60kg x1

67.5kg x2
67.5kg x1

55kg x8

Pretty much a fail. Warmups felt heavy though so I knew my worksets weren't going to start or end well.

Will try same weight again next week.

DB flat press

26kg x12
28kg x10
32kg x6

Don't think I've ever done flat presses before, kinda liked em. Weight sucks but OHP before hand wrecks my pressing strength. Gonna try build up to the 50s on these using 3-5x5 anyway.

Facepull

28kg x15x2
35kg x15

Flat DB fly

20kg x15x2

Squats + light assistance

Squats

Bar x10x2
60kg x6
80kg x5+1+1+1 bar feels shitty, bar feels shitty, bar feels shitty.. Screw it.
100kg x2

120kg x3
120kg x3
120kg x3
120kg x3
120kg x3
120kg x3

100kg x8

Bar felt shitty and it will feel shitty again next week. I need to get fat again so I have a pain cushion.

Is it cheating if I use the rubber floor mat to my advantage so I can get extra bounce out of the hole?  They were quite deep..

Ab pulldowns

48kg x12
48kg x10
48kg x7

Badgirls

130kg x15
130kg x15

Goodgirls

115kg x15
115kg x10

DB calf raises

40+40x15
40+40x14

Strict OHP

Strict OHP (cleaned from floor)+2.5kg

Bar x10x2
30kg x5
40kg x5
50kg x2
57.5kg x1

65kg x3
65kg x3
65kg x3
65kg x3
65kg x2+fail*
65kg x3

Backoff set: 55kg x8+fail

*Technical fail cause I was beast modin through dem sets.

DB inc press + flies

16kg x10
26kg x6
26kg x8
26kg x5

Blech, these are so crappy after OHP.

18kg x15
20kg x10 +2kg

Facepulls

28kg x15-20x2

Deads, GMs n Chins

Conv deads

Bar x10x2
60kg x6
80kg x3
100kg x3
120kg x3
140kg x3
160kg x3

GMs

Bar x15x2
40kg x10
50kg x10
50kg x10

Chinup - 1min rest

4
3
2
1

BB Row

70kg x8
70kg x8

Ab pulldown

30-50kg x 100 or smth

Strict OHP

Strict OHP +2.5kg

Bar x10x2
30kg x5
40kg x5
50kg x2
55kg x1

62.5kg x3
62.5kg x3
62.5kg x3
62.5kg x3
62.5kg x3
62.5kg x3

52.5kg x8.5 backoff set

Low inc DB press + flies

26kg x8
26kg x7
26kg x7

18kg x14
18kg x12