Pull, Push & Legs

InKonspikuou2

Switched back to this last week. Trying to get stronger in the next 12 weeks.

Week 1 - Pull


Deadlifts

160 x 5
160 x 5
160 x 4
160 x 4
160 x 3


Barbell Rows

95 x 5
95 x 5
95 x 5
95 x 4
95 x 4


Seated hammer curls

22.5 x 5
22.5 x 5
22.5 x 5
22.5 x 4
22.5 x 4

InKonspikuou2

Week 1 - Push


Barbell Bench Press

110 x 5
110 x 5
110 x 5
110 x 3
110 x 3


Standing Barbell Shoulder Press

80 x 5
80 x 5
80 x 4
80 x 4
80 x 3


Close Grip Bench Press

75 x 5
75 x 4
75 x 4
75 x 3
75 x 2

InKonspikuou2

Week 1 - Legs


Front Squats

152.5 x 5
152.5 x 5
152.5 x 5
152.5 x 5
152.5 x 4


Barbell Stiff Leg Deadlifts

140 x 5
140 x 4
140 x 4
140 x 3
140 x 3


Weighted Hanging Leg Raises

20 x 5
20 x 5
20 x 5
20 x 5
20 x 5

InKonspikuou2

10 minutes heavy bag, 10 minutes hiit on skipping rope, 10 minutes hiit on cross trainer. Done yesterday and will keep up in between weight days with 1 day rest over weeks course.

Week 2 - Pull


Deadlifts

160 x 5
160 x 5
160 x 5
160 x 4
160 x 4


Barbell Rows

95 x 5
95 x 5
95 x 5
95 x 5
95 x 4


Seated hammer curls

22.5 x 5
22.5 x 5
22.5 x 5
22.5 x 5
22.5 x 5

InKonspikuou2

Cardio yesterday was same as Monday.

Week 2 - Push


Barbell Bench Press (changed grip to palm underneath facing upwards and allowed me to keep my shoulder blades back. Bench a lot easier today)

110 x 5
110 x 5
110 x 5
110 x 5
110 x 5


Standing Barbell Shoulder Press

80 x 5
80 x 5
80 x 5
80 x 5
80 x 4


Close Grip Bench Press

75 x 5
75 x 5
75 x 5
75 x 4
75 x 3

Magic Eight Ball

Some nice numbers there man, what's your stats?

InKonspikuou2

6' 2", 26, 97 kgs and about 6-7% body fat. Would be less if i never drank. Need my one or two nights out a week.

Magic Eight Ball

InKonspikuou2 wrote: »

6' 2", 26, 97 kgs and about 6-7% body fat. Would be less if i never drank. Need my one or two nights out a week.

Good stuff man.
6 - 7% bodyfat is impressive, and 80kg overhead press is something savage!

InKonspikuou2

Trevor Coulahan wrote: »

Good stuff man.
6 - 7% bodyfat is impressive, and 80kg overhead press is something savage!

I've been eating right for years and hiit training really works well for me. I've mixed it up with aerobics, yoga and even tae bo. It's been a lot of dedication and hard work.

Shoulders are my strong point. Even when i first start training i could always go heavy on my shoulders no matter how hard i hit my chest before hand. But i still take 3 mins or so rest inbetween sets.

InKonspikuou2

Went yesterday

Week 2 - Legs


Front Squats

152.5 x 5
152.5 x 5
152.5 x 5
152.5 x 5
152.5 x 5


Barbell Stiff Leg Deadlifts

140 x 5
140 x 5
140 x 4
140 x 4
140 x 5


Weighted Hanging Leg Raises

22.5 x 5
22.5 x 5
22.5 x 5
22.5 x 5
22.5 x 5

itsallaboutheL

Trevor Coulahan wrote: »

Some nice numbers there man, what's your stats?

understatement of the year!!

InKonspikuou2

30 minutes cardio yesterday.

Week 3 - Pull


Deadlifts

160 x 5
160 x 5
160 x 5
160 x 5
160 x 4


Barbell Rows

95 x 5
95 x 5
95 x 5
95 x 5
95 x 4 (Can get 5 but not happy with form on last rep. So leaving it at 4)


Seated hammer curls

25 x 5
25 x 5
25 x 5
25 x 4
25 x 3

InKonspikuou2

Week 3 - Push


Barbell Bench Press

115 x 5
115 x 5
115 x 4
115 x 4
115 x 2


Standing Barbell Shoulder Press

80 x 5
80 x 5
80 x 5
80 x 5
80 x 5


Close Grip Bench Press

75 x 5
75 x 5
75 x 5
75 x 5
75 x 5

InKonspikuou2

Week 3 - Legs

Front Squats

155 x 5
155 x 5
155 x 5
155 x 5
155 x 5


Barbell Stiff Leg Deadlifts

140 x 5
140 x 5
140 x 5
140 x 5
140 x 4


Switched out hanging leg raises. Done a weighted crunch/decline leg raise with hip lift superset instead. 3x12.

jayoo

Amazing front squat numbers

itsallaboutheL

jayoo wrote: »

Amazing front squat numbers

was just thinkin it..

InKonspikuou2

Right now i wish i wasn't squatting that much. My legs are like jelly today. Thank God it's rest day.

InKonspikuou2

Week 4 - Pull


Deadlifts

160 x 5
160 x 5
160 x 5
160 x 5
160 x 5


Barbell Rows

95 x 5
95 x 5
95 x 5
95 x 5
95 x 5


Seated hammer curls

25 x 5
25 x 5
25 x 5
25 x 5
25 x 5

Was feeling really good today. Had a lot of energy and strength. Nailed the rows which i sometimes struggle with towards the end thanks to the DL's. Looks like i'll be pushing the weight up on everything for this day next week.

InKonspikuou2

Week 4 - Push


Barbell Bench Press

115 x 5
115 x 5
115 x 5
115 x 4
115 x 5


Standing Barbell Shoulder Press

85 x 5
85 x 5
85 x 5
85 x 4
85 x 3


Close Grip Bench Press

80 x 5
80 x 5
80 x 4
80 x 4
80 x 3

InKonspikuou2

Week 4 - Legs

Back Squats (Changed it to back squats. Had bad wrist pain and felt too loaded on my knees)

180 x 5
180 x 5
180 x 5
180 x 5
180 x 5


Barbell Stiff Leg Deadlifts

140 x 5
140 x 5
140 x 5
140 x 5
140 x 5

Seated Leg Press (Added them in this week too)

200 x 5
220 x 5
240 x 5
260 x 5
280 x 5

Ab work

InKonspikuou2

Won't get full week in due to gym's Christmas hours. Changed it up a bit to fit in 2 days.

*Off program week between weeks 4 & 5*

Deadlifts

140 x 5
150 x 5
160 x 5
170 x 4
180 x 3

200 x 1


Wide grip weighted pull ups

20 x 12
20 x 12
20 x 12

25 x 10


Barbell curls

70 x 5
70 x 5
70 x 5
80 x 5
80 x 5


Close Grip Bench Press

70 x 5
75 x 5
80 x 5
85 x 5
90 x 3

InKonspikuou2

*Off program week between weeks 4 & 5*


Barbell Bench Press

100 x 5
110 x 5
120 x 5
130 x 4
140 x 4

150 x 2
160 x 1


Standing Barbell Shoulder Press

85 x 5
85 x 5
85 x 5
85 x 5
85 x 5


Seated Leg Press

200 x 5
220 x 5
240 x 5
260 x 5
280 x 5


Ab work

InKonspikuou2

Done last week between Monday to Wednesday.

*Off program week between weeks 5 & 6*

Deadlifts

140 x 5
150 x 5
160 x 5
170 x 5
180 x 5

205 x 1


Wide grip weighted pull ups

20 x 12
20 x 12
20 x 12

25 x 10


Barbell curls

70 x 5
70 x 5
80 x 5
80 x 5
85 x 5


Close Grip Bench Press

75 x 5
75 x 5
85 x 5
85 x 4
90 x 3

InKonspikuou2

Done last week between Monday to Wednesday.

*Off program week between weeks 5 & 6*


Barbell Bench Press

100 x 5
110 x 5
120 x 5
130 x 5
140 x 5

150 x 2
160 x 5


Standing Barbell Shoulder Press

90 x 5
90 x 5
90 x 4
90 x 4
90 x 3


Seated Leg Press

210 x 5
230 x 5
250 x 5
270 x 5
290 x 5


Ab work

InKonspikuou2

Back on program yesterday after 2 week change-up.

Week 5 - Pull


Deadlifts

165 x 5
165 x 5
165 x 4
165 x 4
165 x 3


Barbell Rows

100 x 5
100 x 5
100 x 4
100 x 3
100 x 3


Seated hammer curls

27.5 x 5
27.5 x 5
27.5 x 5
27.5 x 4
27.5 x 4

InKonspikuou2

Done on Wednesday in the US. Using pounds again was a melt.

Week 5 - Push


Barbell Bench Press

Roughly around 115 kgs.

255 x 5
255 x 5
255 x 5
255 x 5
255 x 5


Standing Barbell Shoulder Press

A little over 85 kgs.

190 x 5
190 x 5
190 x 5
190 x 4
190 x 4


Close Grip Bench Press

A little under 80 kgs.

175 x 5
175 x 5
175 x 5
175 x 5
175 x 5

Inspector Coptoor

savage numbers there.

InKonspikuou2

Also done in US on Friday.

Week 5 - Legs

Back Squats

A little over 181 kgs.

400 x 5
400 x 5
400 x 5
400 x 5
400 x 4


Barbell Stiff Leg Deadlifts

Roughly 140 kgs.

310 x 5
310 x 5
310 x 5
310 x 5
310 x 5


Seated Leg Press

Around 226 kgs.

500 x 5
500 x 5
500 x 5
500 x 5
500 x 5

Ab work

InKonspikuou2

Liam Henners257 wrote: »

savage numbers there.

Thanks. I feel a plateau coming on soon though. Been making steady gains and i usually hit a wall after 2 months.

InKonspikuou2

Week 6 - Pull


Deadlifts

165 x 5
165 x 5
165 x 5
165 x 5
165 x 3


Barbell Rows

100 x 5
100 x 5
100 x 5
100 x 4
100 x 3


Seated hammer curls

27.5 x 5
27.5 x 5
27.5 x 5
27.5 x 5
27.5 x 5

InKonspikuou2

Week 6 - Push


Barbell Bench Press

120 x 5
120 x 5
120 x 4
120 x 4
120 x 3


Standing Barbell Shoulder Press

85 x 5
85 x 5
85 x 5
85 x 5
85 x 4


Close Grip Bench Press

85 x 5
85 x 5
85 x 5
85 x 4
85 x 3

InKonspikuou2

Week 6 - Legs

Back Squats

180 x 5
180 x 5
180 x 5
180 x 5
180 x 5


Barbell Stiff Leg Deadlifts

145 x 5
145 x 5
145 x 4
145 x 3
145 x 3


Seated Leg Press

240 x 5
240 x 5
280 x 5
280 x 5
300 x 5

Ab work

InKonspikuou2

Week 7 - Pull (Tuesday)


Deadlifts

165 x 5
165 x 5
165 x 5
165 x 5
165 x 4


Barbell Rows

100 x 5
100 x 5
100 x 5
100 x 5
100 x 3


Seated hammer curls

30 x 5
30 x 5
30 x 4
30 x 4
30 x 3



Week 7 - Push (Thursday)


Barbell Bench Press

120 x 5
120 x 5
120 x 5
120 x 4
120 x 4


Standing Barbell Shoulder Press

85 x 5
85 x 5
85 x 5
85 x 5
85 x 4


Close Grip Bench Press

85 x 5
85 x 5
85 x 5
85 x 5
85 x 4



Week 7 - Legs (Saturday)

Back Squats

145 x 15
165 x 10
185 x 5
185 x 4
185 x 4


Barbell Stiff Leg Deadlifts

145 x 5
145 x 5
145 x 5
145 x 4
145 x 3


Seated Leg Press

240 x 5
240 x 5
280 x 5
280 x 5
300 x 5

Ab work

InKonspikuou2

Week 8 - Pull (Tuesday)


Deadlifts

165 x 5
165 x 5
165 x 5
165 x 5
165 x 5


Barbell Rows

100 x 5
100 x 5
100 x 5
100 x 5
100 x 4


Seated hammer curls

30 x 5
30 x 5
30 x 5
30 x 3
30 x 3

InKonspikuou2

Week 8 - Push

Barbell Bench Press

80 x 15
100 x 10
120 x 5
120 x 5
120 x 4


Standing Barbell Shoulder Press

85 x 5
85 x 5
85 x 5
85 x 5
85 x 5


Close Grip Bench Press

85 x 5
85 x 5
85 x 5
85 x 5
85 x 5

InKonspikuou2

Week 8 - Legs

Back Squats

145 x 15
165 x 10
185 x 5
185 x 5
185 x 5


Barbell Stiff Leg Deadlifts

145 x 5
145 x 5
145 x 5
145 x 5
145 x 4


Seated Leg Press

240 x 5
240 x 5
280 x 5
280 x 5
300 x 5

Ab Work

InKonspikuou2

Switched program for remaining month on bulk

Week 1 - Day 1

Squats

180 x 5
185 x 5
190 x 5

Close Grip Bench Press

85 x 5
90 x 5
95 x 5

Deadlifts

160 x 1
165 x 1
170 x 1
175 x 1
180 x 1

Weighted Chest Dips

20 x 8
20 x 8

InKonspikuou2

Was sick last week so took a week off the weights. Kept up some mild cardio for 2 days. Gonna disregard the one session also as i didn't feel the best doing it.


Week 1 - Day 1

Deadlifts

180 x 3
185 x 2
187.5 x 1
190 x 1
192.5 x 1

Straight leg Deadlifts

100 x 4
100 x 4
100 x 4
100 x 4

Barbell Rows

100 x 4
100 x 4
100 x 4
100 x 4

Hammer Curls

25 x 12
25 x 12
25 x 12

Chin ups

BW x 8
BW x 7
BW x 5

InKonspikuou2

Week 1 - Day 2

Squats

185 x 4
185 x 4
190 x 4
190 x 4


Press

90 x 4
90 x 4
90 x 4
90 x 4

Close grip bench press

100 x 4
100 x 4
100 x 4
100 x 4

Weighted Dips

20 x 12
20 x 12
20 x 12

InKonspikuou2

Week 1 - Day 3

Deadlifts

185 x 3
187.5 x 2
190 x 1
12.5 x 1
195 x 1

Straight leg Deadlifts

100 x 4
100 x 4
100 x 4
100 x 4

Pendlay Rows

110 x 4
110 x 4
110 x 4
110 x 4

Hammer Curls

25 x 12
25 x 12
25 x 12

Chin ups

BW x F
BW x F
BW x F

InKonspikuou2

Week 2 - Day 1

Squats

190 x 4
190 x 4
192.5 x 4
195 x 4


Press

92.5 x 4
92.5 x 4
90 x 4
90 x 4

Close grip bench press

100 x 4
100 x 4
100 x 4
100 x 4

Weighted Dips

20 x 12
20 x 12
20 x 12

InKonspikuou2

Decided to do 1rm maxes on the big lifts today before cardio.

Bench press - 142.5
Squat - 215
Deadlift - 227.5
Press - 105

Light warm ups sets followed by 1rm. Shoulders felt tired from pressing yesterday and the bench and squat beforehand. Might have squeezed out an extra 2.5. Need to work on my bench too as would like to bring it up maybe 10-15 more kgs. Getting bored with benching though. Would rather focus on the press.

cardio,shoot me

InKonspikuou2 wrote: »

Done last week between Monday to Wednesday.

*Off program week between weeks 5 & 6*


Barbell Bench Press

100 x 5
110 x 5
120 x 5
130 x 5
140 x 5

150 x 2
160 x 5

InKonspikuou2 wrote: »

Decided to do 1rm maxes on the big lifts today before cardio.

Bench press - 142.5
Squat - 215
Deadlift - 227.5
Press - 105

am i missing something here :P

InKonspikuou2

cardio,shoot me wrote: »

am i missing something here :P

The benching for the 2 weeks i went off program at Christmas were done on the smyth machine. Should have probably made that clear for those that have a look. I wish i could hit 160 on the bench. That's what i'd like to be at now.

cardio,shoot me

ah ok , was wondering!

InKonspikuou2

Week 2 - Day 2

Deadlifts

187.5 x 3
190 x 2
192.5 x 1
195 x 1
197.5 x 1

Straight leg Deadlifts

100 x 4
100 x 4
100 x 4
100 x 4

Pendlay Rows

110 x 4
110 x 4
110 x 4
115 x 4

Hammer Curls

25 x 12
25 x 12
25 x 12

Chin ups

BW x F
BW x F
BW x F

InKonspikuou2

Squats

170 x 8
180 x 6
190 x 4
190 x 4
190 x 4
190 x 4
180 x 6
170 x 8

Press

70 x 8
80 x 6
90 x 4
90 x 4
90 x 4
90 x 4
80 x 6
70 x 8
95 x 2


Close grip bench press

100 x 4
100 x 4
102.5 x 4
105 x 4

Weighted Dips

20 x 12
20 x 12
20 x 12