Project: No More Injuries...hopefully

[Birds]

30 seconds to 1 minute isn't much rest at all! At least not for strength anyway.

[r31slpr]

Yeah the breaks will get longer as the weight gets more challenging. My ohp breaks are about a couple minutes, need the time on those to be able to do the next set

[Birds]

Cool

[r31slpr]

Missed saturday, work and stuff.

27/06/2016

Squat 3x10 75kg
Bench 3x8 62.5kg
Row 3x8 62.5kg
Ohp 3x8 52.5kg Will just do another set next session instead of more weight
Rdl 3x8 75kg
Curls 3x8 40kg

[r31slpr]

29/06/2016

Squat 3x10 77.5kg
Bench 3x8 65kg
Row 3x8 65kg
Ohp 3x8 1x4 52.5kg
Rdl 3x8 77.5kg
Curls 3x8 40kg

[r31slpr]

01/07/2016

Squat 3x10 80kg
Bench 3x8 67.5kg
Row 3x8 67.5kg
Ohp 8, 4, 3,1, 5, 3 55kg
Rdl 3x8 80kg
Curls 3x8 40kg

Progression will most likely be weekly for all lifts from now.

[r31slpr]

04/07/2016

 

Squat   3x10 82.5kg
Bench  3x8 70kg
Row     3x8 70kg
Ohp     3x8 55kg
Rdl      3x8 82.5kg
Curls   3x8 40kg

[L33SH]

  On 04/07/2016 at 8:46 AM, Trex said:

Bench 4x9 40kg 1x9 50kg 1x9 45kg

Straight arm lateral raises 1x8 10kg 5x4 10kg 5x4 7.5kg

Upright row 6x8 65kg

T bar 6x8 40kg

Each arm curls 3x8 13kg

Shouldn't this be in your own thread?

[Trex]

  On 04/07/2016 at 10:57 AM, L33SH said:

Shouldn't this be in your own thread?

Expand  

Nah. Giving you something to aspire to.

 

edit. was on my phone and had no idea these were single members threads haha

 

sorry Shaun

[r31slpr]

Haha all good. That's some mean upright rows, I think my shoulders would self destruct if I did that.

[r31slpr]

06/07/2016

 

Squat   3x10 82.5kg
Bench  3x8 70kg
Row     3x8 70kg
Ohp     3x8 55kg
Rdl      3x8 82.5kg
Curls   3x8 40kg

[r31slpr]

08/07/2016

 

Squat   3x10 82.5kg
Bench  3x8 70kg
Row     3x8 70kg
Ohp     3x8 55kg Struggled
Rdl      3x8 82.5kg
Curls   3x8 40kg

[L33SH]

  On 08/07/2016 at 3:51 AM, r31slpr said:

08/07/2016

 

Squat   3x10 82.5kg

Bench  3x8 70kg

Row     3x8 70kg

Ohp     3x8 55kg Struggled

Rdl      3x8 82.5kg

Curls   3x8 40kg

No increase?

[r31slpr]

Nah weekly now, increase on Monday

[r31slpr]

11/07/2016

Squat   3x10 85kg
Bench  3x8 72.5kg
Row     3x8 72.5kg
Ohp     8,6,2,8 57.5kg ohp is hard, if I don't make all the reps by the end of the week I'll drop 10% and reset.

Rdl      3x8 85kg
Curls   3x8 20kg? I think. I've switched to oly db's and not sure of the weight, prob about 5kgs

[r31slpr]

13/07/2016

Squat   3x10 85kg
Bench  3x8 72.5kg
Row     3x8 72.5kg
Ohp     7,1,6,2,6,3 57.5kg
Rdl      3x8 85kg
Curls   3x8 20kg db

[r31slpr]

16/07/2016

Squat   3x10 85kg
Bench  3x8 72.5kg
Row     3x8 72.5kg
Ohp     8,5,3,8 57.5kg
Rdl      3x8 85kg
Curls   3x8 20kg db

[r31slpr]

Missed most of last week so no point putting it up

25/07/2016

Squat   3x10 87.5kg
Bench  3x8 75kg
Row     3x8 75kg
Ohp     3x8 50kg dropped around 10% due to stalling
Rdl      3x8 87.5kg
Curls   3x8 20kg db lowering the weight on these too, stop me from cheat repping it

[r31slpr]

27/07/2016

Squat   3x10 87.5kg
Bench  3x8 75kg
Row     3x8 75kg
Ohp     3x8 1x4 50kg
Rdl      3x8 87.5kg
Curls   3x8 16kg db. Db's weigh 6kgs

[r31slpr]

Missed most of last week so I'm just going to write that one off.

This week had to use a commercial gym, pretty much the same as usual. Exception being, having to swap out bb rows for db rows on one day.

01/08/2016

Squat   3x10 90kg
Bench  3x8 77.5kg
Row     3x8 77.5kg
Ohp     3x8 52.5kg
Rdl      3x8 90kg
Curls   3x8 17.5kg db

 

03/08/2016

Squat   3x10 90kg
Bench  3x8 77.5kg
Db Row     3x8 40kg
Ohp     3x8 52.5kg
Rdl      3x8 90kg
Curls   3x8 17.5kg db

 

05/08/2016

Squat   3x10 90kg
Bench  3x8 77.5kg
Row     3x8 77.5kg
Ohp     3x8 52.5kg
Rdl      3x8 90kg
Curls   3x8 17.5kg db