r31slpr

Thanks ever so much, I thought I'd have to beg forgivness 23/06/2016 Squat 3x10 72.5kg Bench 3x8 60kg Row 3x8 60kg Ohp 8,8,4,4 52.5kg Rdl 3x8 72.5kg Curls 3x8 40kg

21/06/2016 Running a day late this week Squat 3x10 70kg Bench 3x8 57.5kg Row 3x8 57.5kg Ohp 4x8 50kg Rdl 3x8 70kg Curls 4x8 37.5kg

Just sloppy, not properly warmed up, etc. Was in a hurry to get it done before work.

17/06/2016 Squat 3x10 67.5kg Bench 3x8 55kg Row 3x8 55kg Ohp 8,8,5,4 50kg Rdl 3x8 67.5kg Curls 3x8 37.5kg All round shit session, i was in a hurry

15/06/2016 Squat 3x10 65kg Bench 3x8 52.5kg Row 3x8 52.5kg Ohp 8,8,6,3 50kg Rdl 3x8 65kg Curls 3x8 37.5kg

13/06/2016 Squat 3x10 62.5kg Bench 3x8 50kg Row 3x8 50kg Ohp 8,4,4,5,3 50kg First lift to slow down Rdl 3x8 62.5kg Curls 3x8 37.5kg Slowing these down because i was cheating a little, will stay at this weight for a week or two

10/06/2016 Squat 3x10 60kg Bench 3x8 47.5kg Row 3x8 47.5kg Ohp 8,8,5,8 47.5kg Not really sure what happened there Rdl 3x8 60kg Curls 1x8 35kg 3x8 37.5kg

08/06/2016 Squat 3x10 57.5kg Bench 3x8 45kg Row 3x8 45kg Ohp 3x8 45kg Rdl 3x8 57.5kg Curls 4x10 35kg

06/06/2016 Squat 3x10 55kg Bench 3x8 42.5kg Row 3x8 42.5kg Ohp 3x8 42.5kg Rdl 3x8 55kg Curls 3x10 35kg

03/06/2016 Squat 3x10 52.5kg Bench 3x8 40kg Row 3x8 40kg Ohp 3x8 40kg this is probably going to slow down soon Rdl 3x8 50kg forgot to add the 2.5 did hip thrusts after anyway so makes up for it Curls 3x8 35kg

01/06/2016 Squat 3x10 50kg Bench 3x8 37.5kg Row 3x8 37.5kg Ohp 3x8 37.5kg Rdl 3x8 50kg Curls 10,10,12 32.5kg

Per arm, I wish haha it's barbell. 30/05/2016 Changed to 2.5kg on each lift from now, to stop my lower lifts getting too far ahead. Squat 3x10 47.5kg Bench 3x8 35kg Row 3x8 35kg Ohp 3x8 35kg Rdl 3x8 47.5kg Curls 3x8 32.5kg

28/05/2016 Was flat out yesterday so did it today instead Squat 3x10 45kg Bench 3x8 32.5kg Row 3x8 32.5kg Ohp 3x8 32.5kg Rdl 3x8 45kg Curls 8,10,12 30kg

25/05/2016 Squat 3x10 40kg Bench 3x8 30kg Row 3x8 30kg Ohp 3x8 30kg Rdl 3x8 40kg Curls 3x8 30kg

23/05/2016 Squat 3x10 35kg Bench 3x8 27.5kg Row 3x8 27.5kg Ohp 3x8 27.5kg Rdl 3x8 35kg Curls 3x8 27.5kg Curls will probably slow down in the next week or so

20/05/2016 Squat 3x10 30kg Bench 3x8 25kg Row 3x8 25kg Ohp 3x8 25kg Rdl 3x8 30kg Curls 3x8 25kg

18/05/2016 Squat 3x10 25kg Bench 3x8 22.5kg Row 3x8 22.5kg Ohp 3x8 22.5kg Rdl 3x8 25kg Curls 3x8 22.5kg

Been nearly three years since I started this thread. Started out injured, got a fair bit better and stronger for a while. Since then its been all downhill. Been plagued with injuries for ages, either work related or just because I'm an idiot. So back to basics. The ptc beginner program is the only one I've done so far that I consider to have worked well (ie: got stronger & didn't get injured) and that's what I'll be doing again until I stall. Hopefully it will put me in the right direction. 16/05/2016 Squat 3x10 Bar + Split squats 3x8 Bw (needed to stretch my legs a bit) Bench 3x8 Bar Row 3x8 Bar Ohp 3x8 Bar Rdl 3x8 Bar Curls 3x8 Bar Progression will probably be daily till that slows down, then weekly for as long as possible. Going to try and update here as I go

They're right. Ive got more power low bar but the whole movement feels more comfortable with a higher bar position. It's a personal preference, I'm also back to squatting 3x week so that probably makes a difference.

I've just switched to high bar a month or so ago. Feels way more comfortable, nicer on the knees, back and hips

Sounds pretty close to what I have, I only have a flat bench though. Plus a few other bits and pieces

Anybody else here work out at home? What equipment do you have or consider essential?

Intake sold

Calipers sold

Good job guys