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New year first log
- Thread starter fbmmofo
- Start date
Agile 8
Squats
3x3 195kg
1x3 205kg
1x3 210kg. 5kg down on my 3rm but pretty happy with that to be honest. Moved pretty slowly but moved.
Bench
3x3 135kg
1x3 145kg
1x3 150kg 2.5kg down on my best but again happy with that.
Pause squat
3x3 172.5kg
Superset
Y-T-W x8
Face pull x20
3 sets
Squats
3x3 195kg
1x3 205kg
1x3 210kg. 5kg down on my 3rm but pretty happy with that to be honest. Moved pretty slowly but moved.
Bench
3x3 135kg
1x3 145kg
1x3 150kg 2.5kg down on my best but again happy with that.
Pause squat
3x3 172.5kg
Superset
Y-T-W x8
Face pull x20
3 sets
Agile 8
Was supposed to be going for a 3 reps at RPE 9 but wanted to hit my 1rm for the competition.
Did my last warm up at 230 then jumped to 250kg, moved fairly well, slow but not quite a true max.
Moved to 255 and got that two which was definitely a max IMO. Down 10kg from my best sumo but conventional doesn't irritate my ass.
Close grip bench
4x4 127.5kg
Barbell curls
4x8 40kg
Was supposed to be going for a 3 reps at RPE 9 but wanted to hit my 1rm for the competition.
Did my last warm up at 230 then jumped to 250kg, moved fairly well, slow but not quite a true max.
Moved to 255 and got that two which was definitely a max IMO. Down 10kg from my best sumo but conventional doesn't irritate my ass.
Close grip bench
4x4 127.5kg
Barbell curls
4x8 40kg
Just did some bits and pieces tonight. Away next week and then plan to start sheiko the week after.
Agile 8
Squats
Worked up to a single at 215
3x5 150kg belt less
Bench
3x10 100kg
Barbell curls
3x8 42.5kg
Seated curls
3x10 7.5kg
Agile 8
Squats
Worked up to a single at 215
3x5 150kg belt less
Bench
3x10 100kg
Barbell curls
3x8 42.5kg
Seated curls
3x10 7.5kg
First day in the gym in ten days. Been away with the family.
Started sheiko again, which I've used before not for a few years. Downloaded the official app, it's put me on advanced medium load to start with.
Agile 8
Front squats
1x4 70kg
1x4 90kg
3x4 115kg
Bench
1x5 85kg
1x4 100kg
1x3 115kg
4x2 125kg
Back squat
1x3 125kg
1x3 150kg
4x2 175kg
Dips
4x8 bw+5kg
Ab wheel
3x10
Supersetted with
Band face pulls x25
Going to be sore tomorrow.
Started sheiko again, which I've used before not for a few years. Downloaded the official app, it's put me on advanced medium load to start with.
Agile 8
Front squats
1x4 70kg
1x4 90kg
3x4 115kg
Bench
1x5 85kg
1x4 100kg
1x3 115kg
4x2 125kg
Back squat
1x3 125kg
1x3 150kg
4x2 175kg
Dips
4x8 bw+5kg
Ab wheel
3x10
Supersetted with
Band face pulls x25
Going to be sore tomorrow.
Agile 8
Paused deadlift - at knee
1x3 130kg
1x3 155kg
4x3 180kg
Bench
1x5 85kg
1x5 100kg
1x3 115kg
1x5 115kg
1x7 115kg
1x4 115kg
1x6 115kg
1x8 115kg
Pause deadlift- above knee
1x3 140kg
1x3 165kg
4x2 190kg
Weighted chins
4x6 bw+10kg
Safety squat bar Good mornings
5x5 60kg
Paused deadlift - at knee
1x3 130kg
1x3 155kg
4x3 180kg
Bench
1x5 85kg
1x5 100kg
1x3 115kg
1x5 115kg
1x7 115kg
1x4 115kg
1x6 115kg
1x8 115kg
Pause deadlift- above knee
1x3 140kg
1x3 165kg
4x2 190kg
Weighted chins
4x6 bw+10kg
Safety squat bar Good mornings
5x5 60kg
Bench press
1x5 85kg
1x4 100kg
1x3 115kg
4x3 125kg
Squat - pause going down
1x3 115kg
1x3 140kg
4x3 160kg
Board press
1x3 100kg
1x3 115kg
2x3 130kg
3x2 140kg
Haven't done this before. It was interesting. Can't decide whether it felt easier or harder than normal bench.
Dips
4x8 bw+5kg
Was supposed to do hyper extensions but don't have the equipment so I did curls instead. Same.
Seated db curls
5x8 2.5kg plus db handle each hand
1x5 85kg
1x4 100kg
1x3 115kg
4x3 125kg
Squat - pause going down
1x3 115kg
1x3 140kg
4x3 160kg
Board press
1x3 100kg
1x3 115kg
2x3 130kg
3x2 140kg
Haven't done this before. It was interesting. Can't decide whether it felt easier or harder than normal bench.
Dips
4x8 bw+5kg
Was supposed to do hyper extensions but don't have the equipment so I did curls instead. Same.
Seated db curls
5x8 2.5kg plus db handle each hand
Agile 8
Deficit deads
1x3 130kg
4x2 155kg
Incline press
1x3 100kg
4x3 110kg
Block pull ( should be just below knee but was more like mid shin)
1x3 140kg
1x3 165kg
2x3 190kg
3x2 215kg
Much harder than I expected
Dips
5x4 bw+20kg
Lunges
5x5 per leg with 20kg each hand
Seated db curls
5x10 5kg plus db bar
Deficit deads
1x3 130kg
4x2 155kg
Incline press
1x3 100kg
4x3 110kg
Block pull ( should be just below knee but was more like mid shin)
1x3 140kg
1x3 165kg
2x3 190kg
3x2 215kg
Much harder than I expected
Dips
5x4 bw+20kg
Lunges
5x5 per leg with 20kg each hand
Seated db curls
5x10 5kg plus db bar
Agile 8
Front squat
1x4 9
1x4 115kg
3x3 125kg
Bench
1x5 85kg
1x4 100kg
1x3 115kg
2x2 130kg
2x1 140kg
2x2 130kg
Squat- pause going down
1x3 115kg
1x3 140kg
1x3 160kg
4x2 175kg
Chins
4x6 bw+7.5kg
Seated good morning
4x5 60kg
Front squat
1x4 9
1x4 115kg
3x3 125kg
Bench
1x5 85kg
1x4 100kg
1x3 115kg
2x2 130kg
2x1 140kg
2x2 130kg
Squat- pause going down
1x3 115kg
1x3 140kg
1x3 160kg
4x2 175kg
Chins
4x6 bw+7.5kg
Seated good morning
4x5 60kg
Agile 8
Deadlift ( paused at knee)
1x3 127.5kg
1x3 152.5kg
1x3 177.5kg
4x2 192.5kg
Bench
1x5 82.5kg
1x5 100kg
1x3 115kg
1x7 115kg
1x4 115kg
1x8 115kg
1x2 115kg
1x6 115kg
Deadlift (off blocks)
1x4 152.5kg
1x4 177.5kg
4x4 205kg
Dips
4x6 bw +20kg
Ab wheel
3x10
Deadlift ( paused at knee)
1x3 127.5kg
1x3 152.5kg
1x3 177.5kg
4x2 192.5kg
Bench
1x5 82.5kg
1x5 100kg
1x3 115kg
1x7 115kg
1x4 115kg
1x8 115kg
1x2 115kg
1x6 115kg
Deadlift (off blocks)
1x4 152.5kg
1x4 177.5kg
4x4 205kg
Dips
4x6 bw +20kg
Ab wheel
3x10
Agile 8
Pause above knee dead
1x3 130kg
1x3 155kg
1x3 180kg
4x2 190kg
Medium grip bench
1x4 85kg
1x4 100kg
4x4 105kg
Double pause dead
1x3 130kg
1x3 155kg
1x3 180kg
4x2 190kg
Skull crushers
1x6 25kg
3x6 30kg
Seated db curls
5x10 5kg plus bar
Pause above knee dead
1x3 130kg
1x3 155kg
1x3 180kg
4x2 190kg
Medium grip bench
1x4 85kg
1x4 100kg
4x4 105kg
Double pause dead
1x3 130kg
1x3 155kg
1x3 180kg
4x2 190kg
Skull crushers
1x6 25kg
3x6 30kg
Seated db curls
5x10 5kg plus bar
Agile 8
Front squat
1x3 90kg
1x3 105kg
2x3 115kg
3x3 125kg
Bench
1x5 85kg
1x4 100kg
1x3 115kg
2x3 130kg
3x2 140kg
2x3 130kg
Squat
1x3 115kg
1x3 140kg
1x3 160kg
4x3 185kg
Dips
5x6 21.5kg
Chins
4x6 bw+7.5kg
Db curls
5x8 5kg plus handle
Front squat
1x3 90kg
1x3 105kg
2x3 115kg
3x3 125kg
Bench
1x5 85kg
1x4 100kg
1x3 115kg
2x3 130kg
3x2 140kg
2x3 130kg
Squat
1x3 115kg
1x3 140kg
1x3 160kg
4x3 185kg
Dips
5x6 21.5kg
Chins
4x6 bw+7.5kg
Db curls
5x8 5kg plus handle
Agile 8
Deficit dead
1x3 130kg
1x3 155kg
4x2 180kg
Board press
1x3 100kg
1x3 115kg
1x3 130kg
1x3 140kg
2x2 150kg
2x1 155kg
Deadlift from blocks below knee
1x3 155kg
1x3 180kg
2x3 205kg
2x2 230kg
2x1 240kg
Dips
4x8 bw +20kg
French press
5x6 30kg
Deficit dead
1x3 130kg
1x3 155kg
4x2 180kg
Board press
1x3 100kg
1x3 115kg
1x3 130kg
1x3 140kg
2x2 150kg
2x1 155kg
Deadlift from blocks below knee
1x3 155kg
1x3 180kg
2x3 205kg
2x2 230kg
2x1 240kg
Dips
4x8 bw +20kg
French press
5x6 30kg
