New year first log

Agile 8

Bench press
1x5 85kg
1x4 100kg
1x3 115kg
4x2 130kg

Squat
1x5 115kg
1x4 140kg
1x3 160kg
4x2 185kg

Slingshot bench
1x3 100kg
1x3 115kg
1x3 130kg
4x2 140kg

Overhead press
4x6 70kg

Ab wheel
3x10
 
Agile 8

Pause deadlift below knee
1x3 130kg
1x3 155kg
1x3 180kg
2x2 190kg
3x1 205kg

Bench
1x6 85kg
1x6 100kg
4x6 105kg

Double pause deadlift
1x3 130kg
1x3 155kg
1x3 180kg
4x2 190kg

Lunges
5x5 40kg

Gunz
5x10 5kg

First prep cycle finished!
 
Start of sheiko advance medium load prep cycle 2.

Agile 8

Bench
1x5 85kg
1x4 100kg
1x3 115kg
4x3 130kg

Squat
1x5 115kg
1x5 140kg
1x3 160kg
1x7 160kg
1x4 160kg
1x8 160kg
1x2 160kg
1x5 160kg

Board press
1x3 100kg
1x3 115kg
2x3 130kg
3x2 140kg

Chest flys
4x8 7.5kg plus db handle

Hanging leg raises
3x8
 
Agile 8

Deficit deads
1x3 127.5kg
1x3 155kg
4x2 177.5kg

Slingshot bench
1x3 100kg
1x3 115kg
1x3 130kg
4x2 140kg

Deadlift off blocks
1x3 155kg
1x3 180kg
2x3 205kg
3x3 215kg

Pull ups
5x6 bw +5kg

Dips
5x5 bw +22.5kg

Good mornings
5x5 70kg
 
Agile 8

Bench
1x5 90kg
1x4 107.5kg
1x3 125kg
4x2 140kg

Squat
1x5 115kg
1x4 137.5kg
1x3 160kg
4x2 185kg

Bench
2x4 82.5kg
4x4 115kg

Flys
5x6 7.5kg plus db handle

Hanging leg raises
3x10
 
Agile 8

Deadlift off blocks
1x3 152.5kg
1x3 177.5kg
2x3 205kg
4x3 217.5kg

Incline shoulder press
5x3 90kg

Over head press
4x6 65kg

Pull ups
5x6 bw+5kg

Curls
4x6 10kg
 
Agile 8

Bench
1x5 82.5kg
1x4 100kg
1x3 115kg
4x2 132.5kg

Squat
1x5 115kg
1x4 137.5kg
1x3 160kg
4x1 185kg

Slingshot bench
1x3 100kg
1x3 115kg should have been two sets but I didn't realise
5x2 140kg so did an extra set here

Flys
5x8 10kg

Good morning
5x5 70kg
 
Agile 8

Deadlift to knees ( felt very weird)
1x3 127.5kg
1x3 152.5kg
4x2 177.5kg

Board press
1x5 90kg
1x4 107.5kg
2x4 125kg
2x3 140kg
3x2 147.5kg

Double pause dead
1x3 127.5kg
1x3 152.5kg
1x3 177.5kg
4x2 192.5kg

Skull crushers
1x6 20kg
4x6 30kg

Hanging leg raises
4x10
 
Agile 8

Squat
1x5 127.5kg
1x4 150kg
1x3 172.5kg
4x2 195kg

Bench press
1x5 82.5kg
1x4 100kg
1x3 115kg
5x3 132.5kg

Squat
1x3 115kg
1x3 137.5kg
1x3 160kg
3x2 185kg

Flys
5x6 10kg

Db curls
5x8 10kg
 
Agile 8

Double pause dead
1x3 127.5kg
1x3 152.5kg
1x3 177.5kg
4x2 192.5kg

Incline bench
5x3 115kg

Dips
5x5 bw + 25kg

Pull ups
5x6 bw+5kg
 
away with work tomorrow night so moved my session to today.

Agile 8

Bench
1x5 90kg
1x4 107.5kg
1x3 125kg
4x2 140kg

Squat
1x5 115kg
1x5 137.5kg
1x3 160kg
1x7 160kg
1x4 160kg
1x8 160kg
1x2 160kg
1x6 160kg

This set and rep scheme sucks so bad

Bench
1x3 82.5kg
1x3 100kg
1x3 115kg
4x2 132.5kg

Flys
4x6 10kg

seated good mornings
5x5 70kg
 
Last night sessions

Agile 8

Deficit deads
1x3 127.5kg
1x3 152.5kg
4x2 177.5kg

Bench
1x6 82.5kg
1x5 100kg
1x4 115kg
1x3 140kg
2x2 132.5kg

Block pull
1x4 152.5kg
1x4 177.5kg
4x4 205kg

Tricep extensions
4x6 25kg

Hanging leg raises
3x10
 
Agile 8

Squats
1x5 115kg
1x4 137.5kg
1x3 160kg
4x2 185kg

Sling shot bench
1x4 100kg
1x4 115kg
5x4 135kg

Squats
1x4 115kg
1x4 137.5kg
4x4 160kg

Pull ups
5x6 bw +5kg

Curls
4x8 10kg

Squats felt good tonight. Moved fast.
 
Agile 8

1+1/2(x2) deadlift
1x3 127.5kg
1x3 152.5kg
1x3 177.5kg
4x3 192.5kg
Wasn't even sure how to do these, ended up doing one full deadlift then lock out to knees twice for to count as one rep. Really fucking hard. On the plus side, I used straps successfully for the first time.

Close grip bench
1x3 82.5kg
1x3 100kg
4x3 115kg

Overhead press
5x6 65kg

Tricep extensions
5x6 30kg

Curls
4x8 10kg
 
Agile 8

Squat
1x5 115kg
1x4 137.5kg
1x3 160kg
5x2 185kg

Bench
1x5 82.5kg
1x4 100kg
1x3 115kg
5x3 132.5kg

Flys
5x6 10kg

Dips
5x5 bw+25kg

Good morning
5x5 75kg
 
Agile 8

Paused above knee deadlift
1x3 127.5kg
1x3 152.5kg
1x3 177.5kg
4x2 205kg

Board press
1x3 80kg
1x3 107.5kg
1x3 125kg
2x3 140kg
2x2 147.5kg
3x1 157.5kg

Deadlift to knees
1x3 127.5kg
1x3 152.5kg
1x3 177.5kg
4x2 192.5kg

Tricep extensions
5x6 30kg

Pull ups
5x6 bw+5kg

Hanging leg raises
4x8
 
Agile 8

Bench
1x5 90kg
1x4 107.5kg
1x3 125kg
4x2 140kg

Squats
1x5 115kg
1x4 137.5kg
1x3 160kg
4x2 185kg

Bench
1x3 82.5kg
1x3 100kg
1x3 115kg
3x2 132.5kg

Flys
5x6 10kg

Curls
4x10 10kg
 
Agile 8

Bench
1x5 82.5kg
1x4 100kg
1x3 115kg
4x3 132.5kg

Squat
1x5 115kg
1x5 137.5kg
1x3 160kg
1x5 160kg
1x7 160kg
1x4 160kg
1x6 160kg
1x8 160kg

Bench
1x4 82.5kg
1x4 100kg
4x4 115kg

Flys
5x6 10kg

Seated good mornings
5x5 80kg
 
Agile 8

Deadlift to knees
1x4 127.5kg
1x4 152.5kg
4x4 177.5kg

Bench
1x5 82.5kg
1x4 100kg
1x3 115kg
5x2 132.5kg

Block deadlift
1x3 140kg
1x3 165kg
1x3 192.5kg
4x3 217.5kg

Triceps
5x6 35kg

Gunz
4x10 10kg
 
Agile 8

Squat
1x5 115kg
1x4 137.5kg
1x3 160kg
4x3 172.5kg

Bench
1x6 82.5kg
1x5 100kg
1x4 115kg
1x3 125kg
2x2 132.5kg
2x1 140kg
1x2 132.5kg
1x3 125kg
1x4 115kg
1x5 107.5kg
1x6 100kg
1x7 90kg
1x8 82.5kg

Squat
1x4 115kg
1x4 137.5kg
4x4 160kg

Flys
5x6 10kg

Hanging leg raises
3x10
 
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