ExRx.net

22/9/16

Squats
5 x 107.5kgs
5 x 122.5kgs
5 x 137.5kgs

Front Squats
4 x 8 x 60kgs

Bench Press - paused
5 x 72.5kgs
5 x 82.5kgs
5 x 92.5kgs

5 x 5 x 72.5kgs

DB Rows
Plenty

16/9/16

Deadlifts
5 x 145kgs
5 x 165kgs
5 x 185kgs

Deficit Deadlifts
3 x 5 x 145kgs

Incline Press
5 x 50kgs
5 x 57.5kgs
5 x 65kgs

4 x 10 x 40kgs

Pullups
Numerous

Bulgarian SS
40 reps @ bw

KSS DB Press
3 sets

12/9/16

Squats
5 x 102.5kgs
5 x 115kgs
5 x 130kgs

Front Squats
4 x 8 x 60kgs

Bench Press - paused
5 x 67.5kgs
5 x 77.5kgs
5 x 87.5kgs

5 x 5 x 67.5kgs

Seated Cable Rows
3 sets

Bulgarian SS
40 reps @ bw

8/9/16

Deadlifts
5 x 135kgs
5 x 155kgs
5 x 175kgs

Deficit Deadlifts
3 x 5 x 135kgs

Incline Press - paused
5 x 47.5kgs
5 x 55kgs
5 x 62.5kgs

3 x 10 x 47.5kgs

Chinups/Pullups
Numerous

Seated DB Press
3 x 10

5/9/16

Squats
5 x 95kgs
5 x 107.5kgs
5 x 122.5kgs

Front Squats
3 x 8 x 60kgs

Bench Press
5 x 62.5kgs
5 x 72.5kgs
5 x 82.5kgs

5 x 5 x 62.5kgs

Rows and Bodyweight Bulgarian SS - 30 reps each.

22/8/16

Deadlifts
supersetted with chins worked up to
1 x 200kgs
2 x 4 x 180kgs

Then did some Dips, DB Incline Press and some Incline Shoulder work. Nothing much to note, just seeing seeing how my slightly troublesome right shoulder is. New cycle of 531 starts in September.

6/8/16

Incline Press - paused
3 x 62.5kgs
2 x 70kgs
1 x 77.5kgs

1 x 85kgs
3 x 77.5kgs
3 x 62.5kgs

Deadlifts
2 x 170kgs
1 x 190kgs
1 x 212.5kgs

1 x 230kgs

3/8/16

Squats
5 x 120kgs
3 x 135kgs
1 x 152.5kgs

1 x 165kgs
5 x 152.5kgs

Bench Press
5 x 82.5kgs
3 x 92.5kgs
2 x 105kgs

3 x 82.5kgs

Chops and Russian Twists to finish.

29/7/16 Deadlifts 3 x 157.5kgs 3 x 180kgs 5 x 202.5kgs 5 x 1 x 180kgs Incline Press - paused 3 x 57.5kgs 3 x 65kgs 6 x 75kgs 5 x 67.5kgs (wrong weight) 5 x 57.5kgs 5 x 57.5kgs Face pulls - Single Arm Cable Rows - Cable Chops - Russian Barbell Twists to finish. Just trying something different.

19/7/16

Squats
3 x 112.5kgs
3 x 127.5kgs
8 x 145kgs

3 x 5 x 112.5kgs

Bench Press - paused
3 x 77.5kgs
3 x 87.5kgs
5 x 100kgs

3 x 5 x 77.5kgs

Chinups
30 reps

Facepulls
50 reps

15/7/16

Deadlifts - straps
5 x 145kgs
5 x 167.5kgs
10 x 185kgs - wrong weight, should've been 190kgs

3 x 5 x 145kgs

Incline Press
5 x 52.5kgs
5 x 62.5kgs
9 x 70kgs

3 x 5 x 52.5kgs

Seated Cable Rows
numerous sets

Calf Raises
4 sets

11/7/16

Squats
5 x 105kgs
5 x 120kgs
10 x 135kgs

3 x 5 x 105kgs

Bench Press
5 x 72.5kgs
5 x 82.5kgs
6 x 92.5kgs

3 x 5 x 72.5kgs

Chinups
35 total reps

Facepulls
50 reps

Calf Raises
4 sets

8/7/16

Deadlifts - straps
5 x 165kgs
3 x 187.5kgs
5 x 210kgs

10 x 165kgs

Incline Press - paused
5 x 60kgs
3 x 67.5kgs
6 x 75kgs

13-3-3 @ 60kgs

Seated Cable Rows
16-7-5 @ 9 stack

Oly Bar Curls
17-6-5 x bar

6/7/16

Squats - straps
5 x 117.5kgs
3 x 132.5kgs
7 x 147.5kgs

10 x 165kgs

Bench Press - paused
5 x 80kgs
3 x 92.5kgs
4 x 102.5kgs

10-3-3 @ 80kgs

Chinups
9-4-3 @ bw

Lying Tricep Extensions
19-6-4 @ 20kgs

1/7/16

Deadlifts - straps
3 x 155kgs
3 x 175kgs
7 x 197.5kgs Equals Rep PR

15 x 155kgs

Incline Press - paused
3 x 55kgs
3 x 65kgs
8 x 72.5kgs

13-5-3 @ 55kgs

Seated Cable Rows
19-7-5 @ 9 stack

Oly Bar Curls
19-5-6 @ 20kgs

Abs
3 sets