The Westlife Dynamic Effort Approach

POSSY

Decided I'd finally start a log... might force me to leave out the silly **** from my workouts and help focus me. Weighing about 94/95kg. In terms of supps, use whey, creatine and casein.

Going to use a convention of Sets x Reps x Weights. BW = BodyWieght.

Going through a 3x3 phase at the moment. Aim to hit 5/6 movements, use to overtrain like mad but taking an approach of 'if I can't say why I'm using this then I won't do it'. Focus my training around the compound lifts. Chest = Bench, Legs = Squats and Back = Deadlift (or variant thereof). For each one I do a heavy day (80 -90%) then 3 days later a much lighter day (max of 75%).

Sunday April, 28.

Flat Regular Grip Bench.
12 x 20kg
5 x 40kg
5 x 60kg
3 x 80kg
3 x 105kg
3 x 115kg
3 x 3 x 120kg

Flat Narrow Grip Bench
8 x 45kg
5 x 65kg
3 x 85kg
3 x 3 x 105kg

Flat Regular Grip (35kg) Fat Bar
3 x 35kg (i.e. just bar)
3 x 55kg
3 x 75kg
3 x 95kg
3 x 3 x 105kg

Chin Ups
8 x 3 x BW (Trying to get these up, making decent progress over past two weeks)

Dips (Narrow Grip Dips)
3 x BW
3 x BW+5kg
3 x BW+10kg
3 x BW+15kg
3 x BW+20kg
3 x 3 x BW+25kg
1 x 15 x BW

Tomorrow is back day so will update tomorrow evening.

POSSY

Monday April 29: Back Day

Wide Lat Pulldown
12 x 50 lbs
12 x 70 lbs
8 x 110 lbs
8 x 130 lbs
5 x 150 lbs
3 x 5 x 170 lbs.

Barbell Shrugs
12 x 40 kg
12 x 60 kg
12 x 80 kg
3 x 8 x 100 kg

Deadlift
3 x 60 kg
3 x 100 kg
3 x 140 kg
3 x 160 kg
Belt
3 x 3 x 180 kg

Bent Over Row (Under Bar Grip)
5 x 20 kg (just bar)
5 x 40 kg
5 x 60 kg
3 x 80 kg
3 x 3 x 100 kg

Chin Ups
10 x 3

Standing Barbell Overhead Press
5 x 20kg
5 x 40 kg
3 x 60 kg
3 x 3 x 70 kg

Seated Machine Overhead Press (Plate Loaded)
3 x 40 kg
3 x 80 kg
3 x 120 kg
3 x 130 kg
3 x 3 x 140 kg

Hyperextensions
3 x 15


Felt good, first back session in a while... Dynamic bench tomorrow (have to bring it forward a day as I want to get back to a Back/Chest/Legs schedule).

POSSY

April 30th Chest Day

Dynamic Effort Bench
12 x 40kg
3 x 60kg
2 x 3 x 65kg
3 x 70kg
3 x 75 kg
3 x 80 kg
5 x 3 x 85kg

Speed felt pretty good on these.

Narrow Grip Bench
5 x 20kg
5 x 60kg
3 x 65kg
3 x 70kg
8 x 3 x 75kg

Slow on the descend and then done with speed on the ascent.

Barbell Floor Press (Out of a rack)
5 x 20kg
5 x 60kg
5 x 80kg
5 x 5 x 100kg

Chins (Palms Facing)
5 x 3 x BW

Dips
3 x 8

Nice quick session.

POSSY

Thurs. May 2

Light Leg Day

Back Squat
3 x 40kg
3 x 60kg
3 x 100kg
3 x 120kg
3 x 3 x 140kg

Depth felt good, and all round can't complain. Easiest this weight has felt for 3 x 3 without a belt.

Chins Mix of Hand Placements
8 x 3/4

Incline Bench Press[\B]
3 x 40kg
3 x 60kg
3 x 80kg
3 x 3 x 100kg

Again, the easiest this weight has felt for 3 x 3.

Seated Calf Raises[\B]
12 x 15kg
12 x 35kg
12 x 55kg
3 x 12 x 75kg
20 x 75kg


Very very quick session... that type of week!

POSSY

Sunday May 5

Was out on the lash Friday night... certainly felt the ill-effects today! Not a good session at all.


Flat Bech Press
12 x 20kg
5 x 45kg
5 x 65kg
5 x 85kg
3 x 105kg
3 x 115kg
2 x 3 x 120kg (shocking form)
3 x 1 x 120kg

Close Grip Bench Press
5 x 65kg
5 x 75kg
5 x 85kg
3 x 3 x 105kg

Fat Bar (35kg) Bench Press
5 x 35kg (just bar)
5 x 55kg
5 x 75kg
3 x 85kg
3 x 95kg
3 x 3 x 100kg

Dips
3 xBW
3 x BW+10kg
3 x BW+20kg
3 x 3 x BW+25kg

Chins
2 x BW
2 x BW + 5kg
5 x 2 x BW+10kg
(first time doing weighted chins)

Dumbbell Peck Fly (slight incline)
4 x 10 x 20kg(each hand)

A real slog of a session... hopefully back to normal tomorrow!

POSSY

Monday May 6th

Leg day...plan 3 x 3 x 140kg...didn't go to plan!

Leg Press

2 x 10 x 50kg
1 x 15 x 50kg

Squat rack came free so gave up on the leg press!

Squat
3 x 20kg
8 x 60kg
8 x 80kg
3 x 100kg
3 x 120kg
(on last one felt like my quad "crunched" once i hit maybe 30degree from parallel, finished off the set but felt quite a sharp pain in quad)
3 x 140kg
(decided maybe it would work itself out... it didnt!... did a lot of stretching, went for 60kg but pain was very sharp... end of legs! onto incline chest work instead)

Incline Bench Press
3 x 20kg
8 x 40kg
8 x 60kg
8 x 80kg
3 x 3 x 100kg
1 x 105kg
1 x 110kg

Narrow Incline Bench Press
5 x 60kg
5 x 70kg
3 x 80kg
3 x 90kg
4 x 10 x 60kg+3chin ups after each set

Fat Bar Incline Press
5 x 35kg
5 x 55kg
3 x 5 x 75kg

Chins
4 x 3
4 x 4

Ended there... not much pain in leg at all now, but worried...it's probably just a strain (hopefully)

POSSY

Wednesday May 8

Chins

3 x 3

Seated Plate-Loaded Overhead Press

5 x 40kg
5 x 80 kg
5 x 120kg
5 x 140kg
4 x 150kg
(3 x Chin Ups +) 8 x 80kg
(3 x Chin Ups +) 8 x 80kg
(3 x Chin Ups +) 8 x 80kg

Deadlift
5 x 60kg
5 x 100kg
5 x 5 x 140kg

Barbell Shrugs
5 x 15 x 60kg

Standing Barbell Overhead Press
10 x 20kg
5 x 12 x 40kg

Chins (again)
3 x 3

Lat Pulldown
12 x 70 lbs
12 x 90 lbs
12 x 110 lbs
3 x 8 x 130 lbs

POSSY

Thurs May 9 Dynamic Bench Day

Bench Work Sets in the 55-80pc range (a little heavy for dynamic i know)
25 x 20kg
5 x 40kg
5 x 60kg
5 x 70kg
2 x 3 x 80kg
2 x 3 x 85kg
2 x 3 x 90kg
2 x 3 x 95kg
2 x 3 x 100kg
2 x 3 x 105kg

Close Grip Bench
5 x 60kg
5 x 70kg
5 x 80kg
5 x 90kg
3 x 3 x 100kg

Chins
3 x 3

Floor Press
8 x 20kg
8 x 40kg
5 x 60kg
5 x 80kg
3 x 5 x 100kg

Pin Press
8 x 20kg
8 x 40kg
8 x 60kg
5 x 80kg
5 x 100kg
5 x 110kg

Seated Chest Press (Plate Loaded)
5 x 40kg
5 x 80kg
5 x 100kg
5 x 120kg
5 x 140kg
3 x 150kg
3 x 160kg
2 x 170kg (failed on 3rd mid-lift)
5 x 120kg
8 x 80kg
15 x 40kg

Dips
3 x 8 x BW

Wide-grip Dips
3 x 5 x BW

Chins
4 x 3

POSSY

Saturday May 11 Back Day

Lat Pulldown
12 x 20kg
12 x 30kg
8 x 40kg
5 x 5 x 50kg

Iso-Lateral Low Row (Plate Loaded: one arm at a time)
8 x 25kg
8 x 50kg
5 x 70kg
5 x 80kg
3 x 3 x 90kg

Deadlift
3 x 60kg
3 x 100kg
3 x 140kg
3 x 160kg
1 x 180kg
==Belt On==
1 x 190kg
1 x 200kg
==Belt Off==
3 x 3 x 160kg

Bent Over Row
8 x 60kg
10 x 60kg
3 x 12 x 60kg

Shrugs
12 x 60kg
12 x 80kg
3 x 12 x 100kg

Chins
2 x 3 x BW
5 x 4 X BW

Weighed in at 95kg... want to get that down to 90 (the magic 200 lb mark)... want to get max bench to 140 though... decisions decisions

POSSY

Sunday May 12

Bench
5 x 20kg
2 x 5 x 40kg
2 x 3 x 60kg
2 x 3 x 80kg
3 x 100kg
3 x 110kg
3 x 3 x 120kg
1 x 122.5kg

Narrow Grip Bench
5 x 60kg
5 x 80kg
3 x 90kg
3 x 100kg
3 x 3 x 105kg

Fat Bar Bench (Reg Grip)
5 x 35kg (just bar)
5 x 55kg
3 x 75kg
3 x 95kg
3 x 3 x100 kg

Dips
3 x BW
3 x BW + 10kg
3 X BW + 20kg
3 X 3 X BW + 30kg
8 x BW + 20kg

POSSY

Tuesday May 14

Machine Row
12 x 70lbs
8 x 130lbs
8 x 170lbs
3 x 5 x 190lbs

Wide Grip Lat Pulldown
12 x 70lbs
8 x 110lbs
8 x 130lbs
3 x 8 x 150lbs

Deadlift
3 x 60kg
3 x 100kg
3 x 140kg
3 x 160kg
3 x 3 x 180kg

Rack Pulls (from just above the knee)
5 x 60kg
3 x 100kg
3 x 140kg
==Belt on==
3 x 180kg
3 x 190kg
3 x 200kg
2 x 210kg
2 x 200kg
2 x 230kg
1 x 240kg
1 x 250kg

5 x Superset (3 Chins + 10 x 50lbs standing lat pulldown)

Seat OHP (Plate Loaded)
5 x 40kg
5 x 80kg
5 x 120kg
3 x 5 x 140kg

POSSY

Wednesday May 15

Dynamic Bench
12 x 20kg
8 x 50kg
8 x 60kg
8 x 70kg
8 x 80kg
5 x 90kg
3 x100kg
5 x 3 x 105kg
5 x 3 x 60kg (Very Quick)

Close Grip Bench
3 x 60kg
3 x 70kg
3 x 80kg
3 x 90kg
3 x 3 x 100kg

Floor Press
3 x 20kg
3 x 40kg
3 x 60kg
3 x 80kg
3 x 100kg
3 x 105kg
3 x 110kg
3 x 115kg

Chins
15 x 3

Dumbell Pec Fly
8 x 15kg (each hand)
3 x 3 x 22.5kg (each hand)

Dips
5 x 8 x BW

POSSY

Thursday May 16 (pm)

Chins
5X 3 x BW

Deadlifts
3 x 60kg
3 x 100kg
3 x 140kg
3 x 160kg
3 x 180kg

Rack Deadlifts
3 x 60kg
3 x 100kg
3 x 140kg
3 x 180kg
1 x 200kg
1 x 210kg
1 x 220kg
1 x 230kg
1 x 240kg

Lat Pulldown
5 x 15 x 70lbs

Row
5 x 15 x 70lbs

Rear Delt
5 x 15 x 70lbs

POSSY

Friday May 17 (a.m.)

Bench
5 x 25kg
5 x 65kg
3 x 85kg
3 x 105kg
3 x 115kg
3 x 3 x 120kg
1 x 125kg
15 x 65kg
15 x 75kg
12 x 85kg
5 x 100kg

Narrow Grip Incline Bench
5 x 5 x 60kg

Dumbbell Shoulder Press
5 x 8 x 20kg (each hand)

High Cable Crossover
15 x 10kg (each side)
12 x 15kg
3 x 12 x 17.5kg

Dips
3 x 8 x BW


Weighed In at 204.6lb...aim is 200lb soon enough.

POSSY

Monday May 20

Back day but legs felt very weak... guess that's what 2 weeks of no squats do to ya!

Deadlift
3 x 60kg
3 x 100kg
3 x 140kg
3 x 180kg
1 x 190kg
==Belt on==
200kg
==Belt Off==
3 x 3 x 180kg
5 x 100kg

Dimel Deadlifts
15 x 60kg
15 x 80kg
15 x 90kg

Rack Pulls (from knee)
3 x 60kg
3 x 110kg
3 x 150kg
3 x 180kg
==Belt On==
210kg
230kg
==Belt Off==

Chin Ups
8 x 3 x BW

Curls (with curl bar)
12 x 25kg
12 x 25kg
8 x 30kg
3 x 8 x 35kg

Wide Grip Lat Pulldown
5 x 15 x 90lbs


Thinking of doing some Sadiv sets in my next deadlift session... anyone any experience/comments on these?!

POSSY

Tuesday May 21

Bench Press
3 x 3 20kg
3 x 3 x 50kg
3 x 60kg
1 x 100kg

Sadiv Set: 10mins, as many single reps as possible 90% of 1RM, conservative estimate of 125kg so 112.5kg for this round. 27 reps completed. Nice break from the usual.

Close Grip Bench
5 x 8 x 60kg

Chin Ups
4,5,4,4,4. Making progress.

Floor Press
5 x 20kg
5 x 60kg
5 x 5 x 80kg

Dips
5 x 8 x BW

Tricep Extensions (machine)
5 x 15 x 70lbs

POSSY

Wednesday May 22

Sadiv you sadistic ****!

Deadlift
3 x 3 x 40kg
3 x 3 x 80kg

Sadiv Set: 12 mins, 120kg (60% 1RM), as many single reps as possible. 55 reps.

Shrugs:
15 x 40kg
15 x 60kg
My back was screaming at me to quit so I did.

That was awesome.

POSSY

Saturday May 25

Deadlifts
5 x 1 x 60kg
3 x 1 x 100kg
1 x 140kg
1 x 180kg
1 x 200kg
1 x 180kg

Rack Pulls from Below Knee
3 x 60kg
3 x 100kg
3 x 140kg
3 x 180kg
===Belt On===
1 x 200kg
1 x 210kg
1 x 220kg
1 x 230kg
===Belt Off===
1 x 140kg
1 x 100kg
1 x 60kg

Chinups
3,5,3,5,3,5

Single Arm Bent Over Row (leaning on a bench)
5 x 30kg
5 x 40kg
5 x 45kg
5 x 50kg

Dumbbell Shoulder Press
5 x 22.5kg
5 x 27.5kg
3 x 5 x 30kg

Lat Pulldown
10 x 30kg
8 x 42kg
3 x 3 x 50kg

Straight Bar Curls
12 x 20kg
2 x 8 x 25kg
8 x 35kg

Curl Bar Curls
8 x 30kg
8 x 35kg
3 x 8 x 40kg

POSSY

Sunday May 26

Bench Press
3 x 45kg
3 x 3 x 65kg
3 x 85kg
3 x 105kg
3 x 115kg
3 x 120kg
Sadiv Set: 10mins, 120kg, As many single reps as possible: 15
3 x 8 x 100kg

Close Grip Bench
8 60kg
5 x 80kg
3 x 3 x 100kg

Dips
3 x 8 x BW

Then a few different things, tricep extensions etc

POSSY

Was hectic last week so didn't get a chance to update this:

Main Points:
Mon June 3rd: 100kg x 3 x 10
Tuesday June 4th: Chins 6 x BW x 3, Deadlift 205kg, Rack Pulls 240kg
Wed Jun 5th: Bench max at 130kg
Thursday Jun 6th: Deadlift 190kg no belt.

Monday June 10
Bench:
4 x 5 x 20kg
2 x 5 x 60kg
5 x 80kg
3 x 100kg
3 x 115kg
3 x 3 x 120kg
2 x 122.5kg
10 x 100kg
StripSets:
3 x 110kg
5 x 100kg
10 x 80kg
12 x 60kg
12 x 20kg

Plate Loaded Chest Press
43kg x 8
83kg x 8
123kg x 6
133kg x 5
143kg x 4
153kg x 3
163kg x 2

Plate Loaded Leg Press
Up to a single of 460kg.

Narrow Grip Bench Press
5 x 60kg
3 x 80kg
3 x 3 x 100kg

Narrow Dips
3 x 8 x BW

Wide Dips
3 x 5 x BW

Chins:
5 x 3 x BW

POSSY

Tuesday June 11

Barbell Shrugs
15 x 20kg
3 x 15 x 60kg
3 x 12 x 80kg
3 x 8 x 100kg

Conventional Deadlift
4 x 5 x 60kg
4 x 5 x 100kg
2 x 3 x 140kg
1 x 180kg
1 x 200kg
failed: 210kg (no power off the floor, havent squated due to an injury in a while, so I think I'm not activating my hamstrings enough to get the bar really going, I'm breaking the floor, to about 2 inches but then no further)
2 x 1 x 190kg

Sumo Deads
3 x 100kg
3 x 140kg
3 x 160kg
1 x 180kg
1 x 190kg

Rack Pulls from Knee
3 x 100kg
3 x 140kg
3 x 180kg
Belted
3 x 200kg
210kg
220kg
240kg
250kg
260kg

Snatch Grip Deadlifts
5 x 5 x 100kg

Dimel Deads
3 x 20 x 60kg

Plate Loaded Seated OHP
8 x 40kg
8 x 80kg
5 x 120kg
4 x 5 x 140kg

T-Bar Wide Grip Rows
8 x 20kg
8 x 40 kg
5 x 60kg
3 x 3 x 70kg

Barbell OHP (Olympic Stance)
5 x 20kg
5 x 30kg
5 x 40kg
3 x 50kg
60kg
70kg
80kg

Wide Grip Lat Pull Down
3 x 15 x 110lbs

Bridges
1 min
1 min
2 mins

POSSY

Wednesday June 12

Bench
3 x 5 x 20kg
3 x 5 x 40kg
2 x 5 x 80kg
2 x 3 x 120kg
1 x 120kg
Strip Sets: 100kg/90kg/80kg/60kg/50kg/40kg/30kg/20kg
8 / 4 / 5 / 8 / 10 / 15 / 15 / 15

Narrow Grips Bench
3 x 20kg
3 x 40kg
3 x 60kg
3 x 80kg
3 x 100kg

Plate Loaded Chest Press
8 x 40kg
8 x 80kg
3 x 5 x 120kg

Plate Loaded Leg Press
8 x 100kg
8 x 200kg
8 x 300kg
5 x 380kg
5 x 420kg
3 x 440kg
2 x 460kg
1 x 480kg

Dips
4 x 10 x BW

Planks
3 x 1.5mins

Situps
3 x 20

POSSY

Thursday June 13

What a glorious day... I can squat again.

Squats

3 x 3 20kg
3 x 3 x 40kg
3 x 3 x 60kg
2 x 3 x 80kg
3 x 3 x 100kg
3 x 120kg
3 x 130kg
3 x 140kg
Belt On
150kg
160kg
160kg
160kg
160kg
Belt Off
3 x 140kg
10 x 100kg
10 x 80kg
12 x 60kg

Incline Bench Press
3 x 20kg
3 x 40kg
3 x 60kg
3 x 80kg
3 x 3 x 100kg

Narrow Grip Incline Bench
3 x 8 x 60kg

POSSY

Saturday June 15

Lat Pull Down
Up to 3 x 8 x 63kg

Sumo Deadlift
3 x 3 x 25kg
3 x 3 x 65kg
3 x 3 x 105kg
3 x 145kg
3 x 165kg
185kg
195kg
200kg

Conventional Deadlift
3 x 3 x 105kg
3 x 145kg
3 x 165kg
3 x 185kg
195kg

Rack Pulls (from below knee)
3 x 20kg
3 x 60kg
3 x 100kg
3 x 140kg
3 x 160kg
180kg
190kg
200kg

Curls (curl bar)
35kg x 8
40kg x 8
45kg x 8
5 x 5 x 50kg

Bent Over Row (curl bar)
8 x 50kg
8 x 70kg
3 x 5 x 90kg
3 x 110kg

POSSY

Sunday June 16
Bench
2 x 8 x 20kg
2 x 5 x 40kg
2 x 5 x 60kg
1 x 5 x 75kg
1 x 3 x 100kg
115kg
125kg
130kg
135kg
10 x 100kg
Strip Set: 115 110 100 90 80 60 20
5 3 3 8 12 12 15

Close Grip Bench
5 x 60kg
5 x 70kg
3 x 80kg
3 x 90kg
100kg
105kg
110kg
115kg

Fat Bar Bench (35kg bar)
5 x 35kg (just Bar)
5 x 75kg
2 x 3 x 95kg

Dips
3 x BW
3 x BW+10kg
3 x 3 x BW+20kg
3 x 10 x BW

Rope Tricep Pulldowns
Warmups
3 x 8 x 31kg

Triangle Tricep Pushdown
Warmups
4 x 8 x 48kg

Cable Crossover (Hight PecFly)
15 x 10kg (each side)
12 x 15kg
10 x 17.5kg
3 x 8 x 21kg

Tricep Kickbacks
Warmups
3 x 8 x 15kg

POSSY

Monday June 17

Squats
5 x 20kg
5 x 40kg
5 x 60kg
5 x 80kg
3 x 100kg
3 x 120kg
3 x 130kg
3 x 140kg
3 x 1 x 150kg
10 x 100kg

Front Squats
5 x 20kg
5 x 40kg
5 x 60kg
3 x3 x 80kg

Good Mornings
12 x 20kg
12 x 40kg
12x 60kg
3 x 12 x 80kg

Incline Bench
5 x 20kg
5 x 40kg
5 x 60kg
5 x 80kg
3 x 3 x 100kg
2 x 105kg

Leg Press
8 x 100kg
8 x 200kg
8 x 300kg
5 x 340kg
5 x 380kg
3 x 420kg
3 x 460kg

POSSY

Tuesday June 18

Deadlift
5 x 60kg
5 x 100kg
5 x 140kg
3 x 5 x 180kg

Speed Deadlifts
5 x 60kg
3 x 80kg
3 x100kg
3 x 3 x 120kg

Rack Pulls from knee
3 x 100kg
3 x 140kg
3 x 180kg
3 x 200kg
220kg
240kg
250kg
260kg


Plate-Loaded Seated Over Head Press
8 x 40kg
8 x 80kg
8 x 120kg
5 x 140kg
5 x 150kg
3 x 3 x 160kg

Seated Curls
10 x 30kg
3 x 8 x 40kg

POSSY

Wednesday June 19th

Benching and Dips... same old same old... sets of 3 with speed the aim taking a a dynamic benching approach... 5 sets of 3 at 100...about 74pc of 1rm

POSSY

Friday June 21

Squats
5 x 60kg
3 x 80kg
3 x 100kg
3 x 120kg
140kg
160kg
170kg
180kg...PR
10 x 100kg

Deadlifts
3 x 60kg
3 x 100kg
140kg
160kg
175kg
195kg
Belt: 205kg... PR

Rack Pulls from Below Knee
60kg
100kg
140kg
180kg
200kg
Belt: 220kg, 240kg, 250kg

2 PRs in one session...nice way to break in the weekend!

POSSY

Saturday June 22

updating a bit late... was a bench day, hit 130kg, followed by 5 x 5 at 100kg

Tuesday June 25
5km jog

Wed June 26
Deadlift
3 x 3 x 60kg
2 x 3 x 100kg
140kg
170kg
190kg
205kg
210kg PR
215kg...just failed

Nice seeing the deads PRs increasing... 170kg in October up to 210 now and just missed the the 215... almost had it, was at my knee, hammys just gave in. Should hit it next week and aiming for 220 by mid-July

Rack Pulls
140kg
170kg
180kg
200kg
220kg
240kg
250kg

Seated Plate Loaded OHP
5 x 40kg
5 x 80kg
5 x 120kg
5 x 140kg
3 x 3 x 160kg

Seated Dumbbell Shoulder Press
5 x 20kg (each hand)
5 x 25kg
3 x 5 x 30kg

Gun Challenge Brah
No breaks.10 x 20kg, 10 x 15kg, 10 x 10kg, 10 x 15kg, 10x 20kg
Did 3 sets.

POSSY

Thursday June 27

In a rush today so quick session.

Bench
5 x 20kg
2 x 5 x 40kg
5 x 60kg
5 x 70kg
5 x 85kg
105kg
115kg
125kg
120kg
130kg
Sadiv Set: 10 mins, 17 single reps at 117.5kg.
3 x 8 x 100kg

Plate Loaded Chest Press
5 x 40kg
5 x 80kg
5 x 120kg
5 x 140kg
3 x 150kg
2 x 160kg

Dips
5 x 5 x BW

POSSY

Sunday June 30

Deadlift
3 x 60kg
3 x 100kg
3 x 140kg
170kg
190kg
5 x 140kg
5 x 150kg
5 x 160kg
5 x 170kg

Bent Over Row
10 x 60kg
8 x 70kg
8 x 80kg
5 x 5 x 90kg

Rack Pulls
3 x 60kg
3 x 100kg
3 x 140kg
3 x 180kg

Shrugs
10 x 60kg
4 x 10 x 80kg

Isolateral Rows (Plate loaded machine)
5 x 20kg (each side)
5 x 40kg
5 x 5 x 60kg

POSSY

Monday July 1

Bench
3 x 20kg
3 x 40kg
3 x 60kg
3 x 80kg
3 x 100kg
2 x 3 x 120kg
3 x 122.5kg
11 x 100kg
8 x 100kg
7 x 100kg
12 x 80kg
15 x 60kg

Narrow Grip Bench
3 x 60kg
3 x 80kg
3 x 90kg
3 x 3 x 100kg

Plate Loaded Chest Press
5 x 40kg
5 x 80kg
5 x 120kg
3 x 3 x 140kg

Dumbbell Flat Pec Fly
3 x 8 x 20kg (each hand)

Regular Dips
3 x 8 x BW

Wide Grip Dips
5 x 5 x BW

Rope Pulldown Tricep Extensions
8 x 70lbs
8 x 100lbs
3 x 8 x 140lbs

POSSY

Tuesday July 2

Squat
5 x 20kg
5 x 40kg
5 x 60kg
5 x 80kg
5 x 100kg
3 x 130kg
3 x 140kg
3 x 60kg
3 x 100kg
3 x 120kg
140kg
3 x 8 x 100kg

Incline Bench
3 x 40kg
3 x 60kg
3 x 80kg
3 x 90kg
3 x 3 x 100kg

Squat felt terrible, depth was definitely there but I felt so loose under the bar. Think it was down to two things:
1) I set the rack pins too high. I like to set the pins lowish so I have to squat the bar out of the rack, rather than "shrug" the bar out. I should have stopped and reset the rack but I stupidly didn't.
2) Compounding the above, I wore a loose and sleek (no homo) Under Armour polo, and just couldn't get the bar tight to my back.

POSSY

Wednesday July 3

Deadlift
3 x 3 x 60kg
3 x 100kg
3 x 140kg
170kg
190kg
===Belt On===
205kg
215kg... PR
===Belt Off===
140kg

Rack Pull From Knee
3 x 140kg
180kg
===Belt On===
200kg
220kg
240kg
260kg
===Belt Off===

Chins
3 x 3 x BW

Plated Loaded Seated Over Head Press
5 x 40kg
5 x 80kg
5 x 120kg
5 x 140kg
3 x 160kg

T-Bar Bent Over Row (Wide Grip)
5 x 20kg
5 x 40kg
5 x 50kg
5 x 60kg
5 x 70kg
3 x 80kg

Wide Grip Lat Pulldown
15 x 90lbs
3 x 12 x 110lbs

215kg deadlift felt nice and fast, so optimistic of 220kg next week.

POSSY

Thursday July 4

Bench Press
3 x 40kg
3 x 60kg
3 x 82.5kg
3 x 102.5kg
3 x 3 x 122.5kg
3 x 8 x 100kg

Close Grip Bench Press
3 x 60kg
3 x 80kg
3 x 3 x 100kg

Plate Loaded Seated Chest Press
5 x 40kg
3 x 80kg
3 x 120kg
3 x 140kg
3 x 160kg

Dips
3 x 8 x BW + 5kg Powerbag
2 x 8 x BW

Dumbbell Pec Fly
3 x 20 x 15kg (each hand)

POSSY

Friday July 5

Squat
3 x 20kg
3 x 40kg
3 x 60kg
3 x 80kg
3 x 100kg
3 x 120kg
3 x 140kg
150kg
===Belt On===
160kg
170kg
===Belt Off===
20 x 100kg

Incline Bench Press
3 x 40kg
3 x 60kg
3 x 80kg
3 x 3 x 100kg

Goblet Squat
20 x 12kg KB
20 x 16kg KB
20 x 20kg Plate

POSSY

Sunday July 7

Deadlift
3 x 3 x 60kg
3 x 100kg
3 x 140kg
3 x 3 x 180kg

Rack Pulls from Knee
3 x 60kg
3 x 100kg
3 x 140kg
180kg
200kg
===Belt On===
220kg
240kg

Iso Lateral Plate Loaded Row: Single Arm Approach
8 x 20kg (each side)
8 x 40kg
5 x 60kg
5 x 5 x 80kg

Iso Lateral Shoulder Press
3 x 10 x 40kg

Chins
3 x 3 x BW

Barbell Shrugs
5 x 15 x 60kg

POSSY

Monday July 8

Bench
3 x 3 x 50kg
3 x 82.5kg
3 x 102.5kg
3 x 3 x 122.5kg
10 x 100kg
2 x 8 x 100kg

Narrow Grip Bench
3 x 60kg
3 x 80kg
3 x 3 x 100kg

Floor Press (barbell)
3 x 40kg
3 x 60kg
3 x 80kg
3 x 3 x 100kg

Plate Loaded Chest Press
3 x 40kg
3 x 80kg
3 x 120kg
3 x 3 x 140kg

Reg. Grip Dips
5 x 5 x BW

POSSY

Tuesday July 10
Squat
3 x 20kg
3 x 3 x 60kg
3 x 80kg
3 x 100kg
3 x 120kg
3 x 3 x 140kg
150kg

Incline Bench
3 x 60kg
3 x 80kg
3 x 3 x100kg

NarrowGrip Incline Bench
5 x 5 x 60kg

Plate Loaded Leg Press
8 x 100kg
5 x 200kg
5 x 300kg
5 x 340kg
3 x 380kg
3 x 420kg
3 x 460kg
480kg
500kg

POSSY

Wed July 10

Afternoon:

Deadlift
3 x 3 x 60kg
100kg
140kg
180kg
200kg
==Belt On==
220kg x f.....had it to knee and then dropped it, hadnt warmed up properly... will hit it next time.

Rack Pulls
180kg
200kg
==Belt On==
220kg
240kg
260kg
270kg

Plate-loaded Seated OHP
8 x 40kg
5 x 80kg
5 x 120kg
3 x 5 x 140kg

Narrow Grip T-Bar Row
5 x 20kg
5 x 40kg
5 x 60kg
2 x 3 x 80kg
5 x 80kg

Evening:
5.66km jog in approx. 32mins

POSSY

Thursday July 11

Bench
3 x 3 x 40kg
2 x 3 x 60kg
3 x 80kg
105kg
125kg
132.5kg
137.5kg x fail.... had it, but lost my foot placement which killed the lift.
2 x 3 x 120kg
3 x 8 x 100kg
12 x 80kg
15 x 60kg

Close Grip Bench
3 x 60kg
3 x 80kg
3 x 3 x100kg

Plate Loaded Chest Press
5 x 40kg
5 x 80kg
5 x 120kg
3 x 3 x 140kg

Dumbell Pec Fly
20 x 15kgs (each hand)
4 x 15 x 20kg (each hand)

Narrow Dips
5 x 5 x BW

Wide Grip Dips
6 x 5 x BW

KettleBell Overhead Tricep Extensions
15 x 10kg
15 x 16kg
3 x (15 x 20kg + 15 x 10kg)

POSSY

Friday July 12

5km jog: 31mins

POSSY

Saturday July 13

Bench
3 x 5 x 60kg
3 x 3 x 80kg
3 x 100kg
Sadiv Sets: 10 mins, 125kg, 11 single reps
8 x 100kg
3 x 15 x 60kg

Dynamic Bench
2 x 3 x 60kg
2 x 3 x 70kg
4 x 3 x 82.5kg

Close Grip Bench
3 x 60kg
3 x 80kg
3 x 3 x 100kg

Deadlift Sadiv Set
12 mins, 140kg, 41 single reps

Overhead Press
3 x 15 x 20kg

Dips
5 x 5 x BW (reg grip)
5 x 5 x BW (wide grip)

Overhead Tricep Extension with Kettlebell
3 x [15 x 20kg, 15 x 12kg, 15 x 8kg]

POSSY

Sunday July 14

5.66 km jog, 36mins

POSSY

Monday July 15th

Beginning of deload week... or at least that was the plan til I saw there was a shinny new hex bar and it was back day.

Hex Bar Deadlift
10 x 70kg
5 x 110kg
3 x 150kg
3 x 170kg
190kg
200kg
210kg
220kg
230kg
235kg
10 x 70kg
5 x 110kg
3 x 150kg
170kg
190kg
200kg

(should have brought my belt)

High Volume/ 5 sets of the following:
Shrugs
wide lat pull down
narrow lat pull down
seated plate loaded OHP
dumbell rows
bicep curls

POSSY

Tuesday July 16

Evening

Bench
3 x 3 x 20kg
3 x 3 x 40kg
3 x 3 x 60kg
3 x 80kg
105kg
117.5kg
125kg
132.5kg
5 x 1 x 130kg
8 x 100kg
3 x 15 x 60kg

Close Grip Bench
3 x 60kg
3 x 80kg
3 x 3 x 100kg

Plate Loaded Incline Press
8 x 40kg
8 x 80kg
5 x 5 x 120kg

Plate Loaded Chest Press
5 x 40kg
5 x 80kg
5 x 120kg
3 x 3 x 140kg

Wide Grip Dips
7 x 5 x BW

Hex Bar Farmer Walks
4 x 40kg x 140ft
60kg x 80ft
100kg x 80ft
3 x 140kg x 80ft
60kg x 140ft
4 x 40kg x 140ft

Night
Jog: 5.66km in 35mins

POSSY

Friday July 20

Deadlift
3 x 3 x 70kg
3 x 3 x 110kg
3 x 150kg
170kg
195kg
205kg
210kg

Bench
3 x 3 x 20kg
3 x 3 x 40kg
3 x 60kg
3 x 80kg
105kg
115kg
125kg
132.5kg
130kg
3 x 8 100kg
12 x 60kg


Narrow Grip Bench
3 x 60kg
3 x 80kg
3 x 3 x 105kg

Dips
5 x 5 x BW
3 x 8 x BW

Lats Pulldowns
5 x 15 x 40kg

Tricep Cable Pushdown
8 x 25kg
8 x 36kg
3 x 8 x 49kg

SkullCrushers / French Press
20kg:15/15
25kg: 3 x 15/15

Gun Challange Bro
Three rounds of all of the following done together with a curl bar:
10 x 25kg/10 x 20kg/10x15kg/10x10kg/10x15kg/10x20kg/10x25kg

POSSY

Monday July 22

Deadlift
3 x 3 x 70kg
2 x 3 x 110kg
150kg
170kg
195kg
205kg
==Belt On==
205kg
205kg

Hex Bar Deadlift
3 x 3 x 70kg
3 x 110kg
3 x 150kg
190kg
210kg
==Belt On==
220kg
230kg
==Belt Off==
3 x 3 x 190kg
3 x 150kg
3 x 110kg

Rack Pulls from Knee
3 x 60kg
3 x 100kg
3 x 140kg
180kg
200kg
==Belt On==
220kg
240kg

Plate Loaded Seated OHP
5 x 40kg
5 x 80kg
5 x 120kg
3 x 3 x 160kg

Hex Bar Shrugs
5 x 12 x 70kg

Lat Pulldowns
8 or 9 sets of 15 and light to medium weight.

POSSY

Tuesday July 23

Bench
3 x 3 x 20kg
3 x 3 x 40kg
3 x 65kg
3 x 85kg
105kg
117.5kg
125kg
132.5kg
135kg
5 x 1 x 130kg
3 x 120kg
3 x 8 x 100kg

Narrow Grip Bench
3 x 60kg
3 x 80kg
3 x 3 x 105kg

Plate Loaded Chest Press
5 x 40kg
5 x 80kg
5 x 120kg
3 x 140kg
3 x 160kg
3 x 12 x 80kg

Dumbbell Peck Fly
8 x 15kg (each hand)
8 x 20kg
8 x 25kg
5 x 27.5kg
5 x 32.5kg


Dumbbell Press
5 x 32.5kg (each hand)
5 x 37.5kg
5 x 40kg
5 x 42.5kg

Reg. Grip Dips
5 x 5 x BW

Wide Grip Dips
5 x 5 x BW

Tricep Pulldowns
Worked up to 3 x 10 x 40kg

POSSY

Wednesday July 24

Squat
3 x 3 x 20kg
3 x 3 x 40kg
3 x 60kg
3 x 80kg
3 x 100kg
3 x 120kg
3 x 140kg
==Belt On==
150kg
160kg
170kg
==Belt Off==
10 x 100kg

Incline Bench Press
3 x 60kg
3 x 80kg
3 x 3 x 100kg

Leg Press
8 x 100kg
8 x 200kg
5 x 250kg
5 x 290kg
5 x 330kg
3 x 370kg
3 x 410kg
450kg
470kg
490kg

Seated Plate-Loaded Calf Raises
12 x 20kg
12 x 40kg
12 x 60kg
3 x 12 x 80kg