New year first log

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Last session of the prep cycles. Comp cycle coming up.
Agile 8

Deadlift to knee
1x3 132kg
1x3 160kg
1x3 187kg
3x3 200kg

Close grip bench
1x4 85kg
1x4 102kg
4x4 120kg

Block deadlift
1x3 147kg
1x3 172kg
1x3 200kg
4x3 227kg

Dips
5x5 bw+30kg

Tricep extensions
5x6 25kg

 

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Agile 8

Bench
1x5 95kg
1x4 112kg
1x3 130kg
3x2 145kg

Squat
1x5 120kg
1x4 145kg
1x3 170kg
4x3 192kg

Bench
1x5 85kg
1x4 102kg
1x3 120kg
4x2 137kg

Flys
4x8 15kg

Curls
4x8 15kg

 

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Agile 8

Deficit dead
1x3 132kg
1x3 160kg
2x2 187kg

Bench
1x5 85kg
1x4 102kg
1x3 120kg
4x3 137kg

Block dead
1x3 160kg
1x3 187kg
2x2 212kg
3x1 240kg

Pendley row
4x6 100kg

Ab wheel
4x8

 

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Agile 8

Squat
1x3 120kg
1x3 145kg
1x3 170kg
2x2 192kg
3x1 205kg

Bench
1x3 85kg
1x3 102kg
1x3 120kg
2x2 137kg
3x2 145kg
2x2 137kg

Flys
4x6 15kg

Tricep extensions
4x6 35kg

Seated good mornings
4x5 85kg

 

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Agile 8

Incline shoulder press
5x3 90kg

Block deadlift
1x3 147kg
1x3 172kg
1x3 200kg
3x2 227kg

OHP
4x6 67kg

Pendley row
4x6 100kg

Curls
4x15 15kg

 

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Agile 8

Squat
1x3 120kg
1x3 145kg
1x3 170kg
3x2 182kg

Bench
1x3 85kg
1x3 102kg
1x3 120kg
3x2 130kg

Flys
4x6 15kg

Db curls
3x8 15kg

Thought today was fairly easy. Looked at my sessions for next two days and it’s got the 1RMs I set about 4 weeks ago for 2 sets of 1. Kill me.

 

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Agile 8

Bench
1x3 85kg
1x3 102kg
1x3 120kg
1x2 137kg
1x1 155kg
1x1 162kg
1xf 172.5kg


Deadlift
1x3 132kg
1x3 160kg
1x3 187kg
1x2 212kg
1x1 240kg
1x1 252kg
1xf 267kg

Both top sets were supposed to be 2x1 but neither happening tonight. Lots of excuses why i didn’t make the lifts. I’ll keep on and aim for the big pb’s in a few weeks.

Triceps
4x6 35kg

Ab wheel
3x8

 

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Squat
1x3 120kg
1x3 145kg
1x3 170kg
1x2 192kg
1x1 217kg
1x1 230kg
1x1 230kg

Again like bench and dead was supposed to be 2x1 at my 1rm of 242 but wasn’t happening. Don’t feel like this comp cycle is going well to be honest, felt stronger ( but more beat up) during the prep cycles.

Bench
1x3 85kg
1x3 102kg
1x3 120kg
4x2 130kg

Flys
4x6 15kg

Good morning
4x4 90kg

 

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Agile 8

Incline press
5x5 100kg

Deadlift to knees
1x3 132kg
1x3 160kg
1x3 187kg
3x2 200kg

Pendley row
4x6 100kg

Dips
4x4 35kg

 

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Agile 8

Squat
1x3 132kg
1x3 157kg
2x2 182kg
4x1 205kg

Bench
1x3 85kg
1x3 102kg
1x3 120kg
4x3 137kg

Flys
4x6 15kg

Db curls
4x8

 

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Agile 8

Squat
1x3 120kg
1x3 145kg
1x3 170kg
4x2 192kg

Bench
1x3 85kg
1x3 102kg
1x3 120kg
5x2 137kg

OHP
4x6 67kg

Tricep extensions
4x6 35kg

Good mornings
4x4 90kg

 

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Agile 8

Incline shoulder press
5x3 90kg

Deadlift from blocks
1x3 147kg
1x3 172kg
1x3 200kg
3x2 227kg

Pendley row
4x6 105kg

Curls
4x8 15kg

 

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Agile 8

Squat
1x3 120kg
1x3 145kg
1x3 170kg
4x2 192kg

Bench
1x3 85kg
1x3 102kg
1x3 120kg
2x2 137kg
3x1 145kg

Flys
4x6 15kg

Good morning
4x4 90kg

 

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Agile 8

Bench
1x3 85kg
1x3 102kg
1x3 120kg
1x2 137kg

Deadlift
1x2 132kg
1x2 160kg
3x2 187kg

Pendley row
3x6 105kg

Ab wheel
3x8

 

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Agile 8

Squat
1x3 120kg
1x3 145kg
2x2 170kg
3x1 182kg

Bench
1x3 85kg
1x3 102kg
1x3 120kg
3x2 130kg

Curls
4x10 15kg

 

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Bench
1x3 85kg
1x3 102kg
2x2 120kg
3x1 130kg

Deadlift
1x3 132kg
1x3 160kg
3x2 187kg

Ab wheel
3x8

 

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Second to last session of sheiko advance medium loss. Just testing to come. I’m not feeling very confident to hit the numbers the app is projecting but we will see.

Agile 8

Squat
1x3 120kg
1x2 145kg
3x1 170kg

Bench
1x3 85kg
1x3 102kg
3x2 120kg

 

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Agile 8

Front squat
1x4 72kg
1x4 97kg
3x4 120kg

Bench
1x5 85kg
1x4 102kg
1x3 120kg
4x2 130kg

Squat
1x3 132kg
1x3 157kg
4x2 182kg

Flys
4x8 17kg

Ab wheel
3x10

 

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So my testing didn’t go to plan. Failed 250kg squat, 177.5kg bench and didn’t even attempt a deadlift 1rm.

Not sure sheiko advanced medium load comp cycle suited me. Just felt like the drop in volume was too great.

My plan is to ruin advance medium load again but maybe run large load comp cycle at the end.

 

[fbmmofo]

Agile 8

Deadlift pause at knee
1x3 132kg
1x3 160kg
4x3 187kg

Bench
1x5 85kg
1x5 102kg
1x3 120kg
1x5 120kg
1x7 120kg
1x4 120kg
1x6 120kg
1x8 120kg

Deadlift pause above knee
1x3 147kg
1x3 172kg
4x2 200kg

Pendley row
4x6 105kg

Good mornings
5x5 75kg