ExRx.net

27/6/16

Squats
3 x 107.5
3 x 125kgs
8 x 140kgs

20 x 107.5kgs

Bench Press
3 x 75kgs
3 x 85kgs
4 x 97.5kgs

10-4-4 @ 75kgs

Chinups
8-3-3 @ bw

Lying Tricep Extensions
18-6-5 @ 20kgs

Abs
3 sets

23/6/16

Deadlifts - straps
5 x 142.5kgs
5 x 165kgs
9 x 187.5kgs

15 x 142.5kgs

Bench Press - paused
5 x 70kgs
5 x 80kgs
6 x 92.5kgs

12-3-3 @ 70kgs

Seated Cable Rows
18-7-6 @ 9 stack

Oly Bar Curls
18-6-5 @ bar

Situps
3 sets

20/6/16

Squats - high bar
5 x 100kgs
5 x 117.5kgs
10 x 132.5kgs

22 x 100kgs

Incline Press - paused
5 x 52.5kgs
5 x 60kgs
9 x 67.5kgs Equals rep PR

12-5-3 @ 52.5kgs

Chinups
8-4-2 @ bw

Lying Tricep Extensions
15-6-5 @ 20kgs

Stir the Pots
3 sets

17/6/16

Deadlifts - straps
5 x 160kgs
3 x 182.5kgs
5 x 205kgs

12 x 160kgs

Incline Press - paused
5 x 57.5kgs
3 x 65kgs
6 x 72.5kgs

12-3-2 @ 57.5kgs

Seated Cable Rows
18-8-6 @ 9 stack

Oly Bar Curls
16-5-4 @ 20kgs

Situps
3 sets

13/6/16

Squats
5 x 112.5kgs
3 x 127.5kgs
7 x 142.5kgs

13 x 112.5kgs

Bench Press
5 x 77.5kgs
3 x 90kgs
3 x 100kgs

8-4-3 @ 77.5kgs

Chinups
8-3-3 @ bw

Lying Tricep Extensions
15-4-3 @ 20kgs

Situps
3 sets

9/6/16

Deadlifts - straps
3 x 150kgs
3 x 172.5kgs
8 x 192.5kgs Equals PR

12 x 150kgs

Incline Press - paused
3 x 55kgs
3 x 62.5kgs
6 x 70kgs

11-5-2 @ 55kgs

Seated Cable Rows
16-7-6 @ 9 stack

Straight Bar Curls
forgotten

Situps
3 sets

5/6/16

Bench Press - paused
3 x 72.5kgs
3 x 85kgs
5 x 95kgs

11-5-3 @ 72.5kgs

Squats
3 x 105kgs
3 x 120kgs
8 x 135kgs

12 x 105kgs - higher bar

Chinups
8-3-3 @ bw

Lying Tricep Extensions
15-6-4 @ 20kgs

2/6/16

Deadlifts - straps
5 x 140kgs
5 x 162.5kgs
10 x 182.5kgs

12 x 140kgs

Incline Press - paused
5 x 50kgs
5 x 57.5kgs
9 x 65kgs

11-4-4 @ 50kgs

Seated Cable Rows
15-6-5 @ 9 stack

Straight Bar Curls
8-4-4 @ 30kgs

Situps
3 sets

The quick answer is 'pause squats'.

26/5/16

5/3/1 - 6 Week Rest Pause Challenge

Squats
5 x 100kgs
5 x 112.5kgs
10 x 127.5kgs - Equals weight PR

15 x 100kgs - high bar

Bench Press - paused
5 x 67.5kgs
5 x 80kgs
8 x 90kgs

10-5-3 @ 67.5kgs

Chinups
7-3-2 @ bw

Lying Tricep Extensions
12-5-4 @ 20kgs

Situps
3 sets

23/5/16 Deadlifts 5 x 172.5kgs 3 x 195kgs 2 x 220kgs Front Squats 5 x 65kgs Back Raises 5 x bw Chin-ups between a lot of sets. Facepulls added also. That's that BBB cycle complete. i'm going to do with 6 week 5/3/1 Rest Pause Challenge next. I'll be lowering by TM's for Squat and Deadlift.

20/5/16

Incline Press - paused
5 X 55kgs
3 X 62.5kgs
7 X 70kgs

Bench Press - paused
5 X 10 X 52.5kgs

Pullups/Rollouts *superset
3 sets

Dropped OHP as it was causing me neck issues. Have to figure out why.

16/5/16

Squats
5 x 122.5kgs
3 x 140kgs
2 x 157.5kgs

SB Squats
5 x 10 x 85kgs

SLDL's
5 x 10 x 105kgs

13/5/16 Bench Press - paused 5 x 77.5kgs 3 x 87.5kgs 5 x 97.5kgs Equals rep PR Incline Press 5 x 10 x 42.5kgs Seated Cable Rows/Rollouts *superset 5 sets of each Lying tricep Extensions to finish. Going to do the 6 week 531 Rest Pause Challenge next, need to find a weight for that exercise.

9/5/16

Deadlifts - straps
3 X 160kgs
3 X 185kgs
4 X 207.5kgs

Front Squats
5 X 62.5kgs

Back Raises
5 sets

Pullups and Rollout throughout.