Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie

Leaving the nest

Options
17891012

Comments

  • Registered Users Posts: 4,493 ✭✭✭VW 1


    Bench press

    40kg x 8, 50kg x 8, 60kg x 8

    62.5kg 8,8,7

    50kg x 8


    Incline DB press

    20kg 4 x 8

    DB row

    25kg 4 x 8


    DB Flyes

    12.5kg 4 x 8

    Preacher curls

    Bar + 10kg 4 x 12


    Standing BB row to chin

    30kg 4 x 8


    SLDL

    80kg 4 x 8


    DB thrusters

    12.5kg 4 x 12



  • Registered Users Posts: 4,493 ✭✭✭VW 1


    Front Squat

    40kg x 8, 50kg x 8, 60kg x 8

    75kg 4 x 8


    Deadlift

    60kg x 8, 80kg x 8, 100kg x 8

    120kg 4 x 6


    Bent over BB row

    60kg 4 x 8


    Clean and press

    40kg 4 x 8


    DB Bench Press

    25kg 4 x 8

    Hammer Curl

    20kg 4 x 8



  • Registered Users Posts: 4,493 ✭✭✭VW 1


    Squat

    Bar x 8

    60kg x 8

    80kg x 8

    100kg x 8

    110kg 4 x 6


    Goblet Squat

    25kg 4 x 12

    Kettle Bell press

    14kg 4 x 12


    Hammer curl

    17,5kg 4 x 8

    DB Bench press

    20kg 4 x 8


    Seated DB OH Press

    15kg 4 x 8



  • Registered Users Posts: 4,493 ✭✭✭VW 1


    Bench press

    40kg x 8

    50kg x 8

    60kg x 8

    65kg 4 x 6


    Incline DB press

    20kg 4 x 8

    DB row

    25kg 4 x 12


    DB flyes

    15kg 4 x 8

    Preacher curl

    Bar + 12.5kg 4 x 12


    Standing barbell row to chin

    35kg 4 x 8

    SLDL

    80kg 4 x 8


    DB Thrusters

    12.5kg DB 4 x 12



  • Registered Users Posts: 4,493 ✭✭✭VW 1


    Front squat

    40kg x 8

    60kg x 8

    80kg 4 x 6


    Deadlift

    60kg x 8

    80kg x 8

    100kg x 8

    120kg x 6

    130kg 4 x 5


    Bent over barbell row

    60kg 4 x 8


    Clean and press

    40kg 4 x8


    DB bench press

    20kg 4 x 12

    Hammer curl

    17.5kg 4 x 8



  • Advertisement
  • Registered Users Posts: 4,493 ✭✭✭VW 1


    Squat

    Bar x 8, 60kg x 8, 80kg x 8, 100kg x 8, 120kg x 6

    130kg 4 x 5


    Goblet Squat

    25kg 4 x 12

    Kettlebell Press

    14kg 4 x 12


    DB Bench

    25kg 4 x 8

    Hammer curl

    17.5kg 4 x 8


    DB OH Press

    15kg 4 x 8


    Seated pulldown machine

    54 4 x 8



  • Registered Users Posts: 4,493 ✭✭✭VW 1


    Bench press

    40kg x 8, 50kg x 8, 60kg x 6

    70kg 4 x 5


    Incline DB Press

    20kg 4 x 10

    DB Row

    25kg 4 x 12


    DB Flyes

    15kg 4 x 8

    Preacher Curl

    Bar + 15kg 4 x 8


    Standing row to chin

    35kg 4 x 8


    SLDL

    85kg 4 x 8


    DB thrusters

    12.5kg 4 x 12



  • Registered Users Posts: 4,493 ✭✭✭VW 1


    I keep expecting to run out of strength, but the weights keep moving and I'm more than a little surprised how this is going!

    Front Squat 40kg x 8, 60kg x 6, 70kg x 5

    85kg 4 x 5

    Deadlift 70kg x 8, 110kg x 6, 130kg x 5

    140kg 4 x 4

    Bent over barbell row

    65kg 4 x 8

    Clean and Press

    45kg 4 x 8

    DB Bench Press

    20kg 4 x 12

    Hammer Curl

    17.5kg 4 x 8



  • Registered Users Posts: 4,493 ✭✭✭VW 1


    Squat 60kg x 8, 80kg x 8, 100kg x 6, 120kg x 4, 130kg X 3

    140kg 4 x 3

    Goblet squat

    27.5kg 4 x 12

    DB standing press

    16kg 4 x 12

    DB bench

    25kg 4 x 8

    Hammer curl

    17.5kg 4 x 8

    Seated lat pulldown

    54 4 x 8



  • Registered Users Posts: 4,493 ✭✭✭VW 1


    Bench press 40kg x 8, 50kg x 8, 60kg x 8, 70kg x 6

    75kg 4 x 4


    Incline DB press

    22.5kg 4 x 8

    DB row

    27.5kg 4 x 12


    Standing barbell row to chin

    35kg 4 x 8


    DB flyes

    15kg 4 x 8


    Strict db curl

    12.5kg 4 x 8


    SLDL

    90kg 4 x 8


    DB Thrusters

    12.5kg DB 4 x 12



  • Advertisement
  • Registered Users Posts: 4,493 ✭✭✭VW 1


    Front squat 40kg x 8, 50kg x 8, 60kg x 6, 80kg x 4

    90kg 4 x 4


    Deadlift 70kg x 8, 100kg x 6 120kg x 4 14kg x 3

    150kg 4 x 3


    Bent over barbell row 70kg 2 x 8, 60kg 2 x 8. Sore right wrist.


    Clean and press 42.5kg 4 x 8


    DB bench press 25kg 4 x 8


    Hammer curl 20kg 4 x 8


    Again, hard to overstate how happy I am with how my strength is progressing here. I thought I'd have maxxed out long before now, but I'll push on for another week with doubles and then do a weeks deload before going on to a one rep max test.


    I'm wondering if a double bodyweight deadlift is out of the question, I'm generally hovering between 82-85kg. My one rep max PRs (without checking back) are somewhere around 150 (maybe 160?) and 170 for squat and DL as far as I remember but they would've been at 75-78kg bodyweight. Hard to believe those PRs would've been after 3 years plus consistent training and I'm getting close to those numbers after 8 weeks of training.



  • Registered Users Posts: 4,493 ✭✭✭VW 1


    Turns out my DL PR is 180 and I don't see anywhere in my log where I have done more than 150 for squat. Definitely been in a position to squat more than that, but never got a complete cycle go correctly and a test day go correctly to do more. And here I am in a position to do 145/150 for doubles on my next session. A little strange, but I'll take it!



  • Registered Users Posts: 4,493 ✭✭✭VW 1


    Squat

    Bar x 8, 60kg x 8, 80kg x 8, 100kg x 8, 120kg x 6

    145kg 2 x 2

    150kg 2, 4


    Goblet squat 30kg 4 x 12

    Dumbbell press 16kg 4 x 12


    Hammer curl 20kg 4 x 8

    DB bench press 27.5kg 4 x 8


    Seated DB overhead press 15kg 4 x 8


    Lat pulldown behind head 54 4 x 8



    A big day for me! Squatted 145 for the first two doubles, was wary of jumping into the 150. Felt good, so upped to 150. Felt comfortable so tried for extra reps and managed to get 4 out, again feeling good on depth and power. Unreal. Can't wait to see where I can go with it.



  • Registered Users Posts: 4,493 ✭✭✭VW 1


    Bench press 40kg x 8, 50kg x 8, 60kg x 8, 70kg x 6,

    80kg 4 x 3


    Incline DB press

    22.5kg 4 x 8

    DB row

    30kg 4 x 12


    DB flyes

    17.5kg 4 x 8

    Strict db curl

    15kg 4 x 8


    Standing barbell row to chin

    37.5kg 4 x 8


    SLDL

    95kg 4 x 8


    DB Thrusters

    12.5kg DB 4 x 12



  • Registered Users Posts: 4,493 ✭✭✭VW 1


    Front squat 40kg x 8, 50kg x 8, 60kg x 6, 80kg x 4

    100kg 4 x 3


    Deadlift 60kg x 8, 100kg x 6 120kg x 4 140kg x 3 

    160kg 4 x 2


    Bent over barbell row 70kg 4 x 8


    Clean and press 45kg 4 x 8


    DB bench press 27.5kg 4 x 8


    Hammer curl 20kg 4 x 8



  • Registered Users Posts: 4,493 ✭✭✭VW 1


    Squat bar x 8, 60kg x 8

    100kg 4 x 8, 17 (AMRAP)

    60kg 4 x 12

    A quick and straightforward squat deload session. Back started cramping so instead of other accessory work I spent 20 mins or so stretching. Will take the same approach for bench and DL and get testing next week.



  • Registered Users Posts: 4,493 ✭✭✭VW 1


    Bench 40kg x 8, 50kg x 8

    60kg 4 x 8, 16 (AMRAP)

    Wide grip 

    50kg 4 x 8

    Narrow grip

    50kg 4 x 8



  • Registered Users Posts: 4,493 ✭✭✭VW 1


    Front Squat

    Bar x 10, 40kg x 8, 60kg x 8

    70kg 4 x 8


    Deadlift

    70kg x 8, 90kg x 8

    110kg 4 x 8


    Starting into testing now, with squat first up on saturday or sunday. Looking forward to seeing the outcomes!



  • Registered Users Posts: 4,493 ✭✭✭VW 1


    Injury struck me at the worst time, woke up a couple days after that last session with a lot of muscular pain in my lower back. Stretched non-stop for 2 weeks to ease it out, gradually got better, and an extra week to be sure. After my run of injuries over the past 2 years or so, didn't want to take any risks that would stop me training (currently not running due to an ongoing achilles injury).


    Back yesterday for a re-introduction session hitting lower weight, mid-volume on the 3 compounds.


    Squat

    Bar x 10, 60kg x 8, 80kg x 8, 100kg x 6, 110kg 4 x 6

    Deadlift

    Bar x 10, 60kg x 8, 100kg 4 x 6 (lower weight as a % of 1RM, taking no back chances)

    Bench

    Bar x 10, 40kg x 8, 50kg x 6, 60kg 4 x 6


    Felt fine physically, definitely noticed a strength drop off but that's to be expected after 3 weeks of doing no lifting. Looking forward to getting the plan together for the 12 week programme now and seeing how I get on. Going to go back to Hanley's dead simple template and see where my 1RMs wash out, and how I get on in this cycle vs how I felt I was going to do after this cycle just gone.

    Was loosely hoping for 165 on squat, 180 on DL, and whatever I was going to get on bench (prob 85-90). Historically my least liked lift of the 3 and not too surprisingly the one where I always seemed to lag behind on in comparison to my squat and DL numbers.



  • Registered Users Posts: 4,493 ✭✭✭VW 1


    Squat bar x 8, 60kg x 8, 80kg x 6 100kg 4 x 6

    112.5kg 5 x 6


    Split squat with 15kg DBs 4 x 8

    Seated OH DB press 15kg 4 x 8


    DB thrusters 12.5kg 4 x 12



  • Advertisement
  • Registered Users Posts: 4,493 ✭✭✭VW 1


    Bench press

    Bar x 8, 40kg x 8, 50kg x 6

    62.5kg 5 x 8


    Wide grip bench 50kg 4 x 8

    Narrow grip bench 50kg 4 x 8


    Standing OH Press 30kg 12, 10 25kg 2 x 10


    Hammer curl 15kg DB 4 x 12



  • Registered Users Posts: 4,493 ✭✭✭VW 1


    Deadlift

    Bar x 8, 60kg x 8, 100kg x 6

    120kg 5 x 6


    Bent over row

    50kg x 8

    60kg 4 x 8


    Seated OH DB press

    15kg x 8

    17.5kg 4 x 8


    DB shrugs

    30kg 4 x 12


    Standing barbell row to chin

    25kg 4 x 8



  • Registered Users Posts: 4,493 ✭✭✭VW 1


    Squat bar x 8, 60kg x 8, 80kg x 6 100kg x 4

    120kg 4 x 6, 10


    Split squat with 17.5kg DBs 4 x 8

    Seated OH DB press 15kg 4 x 8


    DB thrusters 12.5kg 4 x 12



  • Registered Users Posts: 4,493 ✭✭✭VW 1


    Bench press

    Bar x 8, 40kg x 8, 50kg x 60kg x 6

    67.5kg 4 x 6, 1 x 9


    Wide grip bench 52.5kg 4 x 8 


    Narrow grip bench 52.5kg 4 x 8


    Standing strict OH Press 30kg 12, 10 25kg 2 x 12



  • Registered Users Posts: 4,493 ✭✭✭VW 1


    Deadlift 

    Bar x 8, 70kg x 8, 100kg x 6

    130kg 5 x 6


    Bent over row

    60kg 4 x 8


    Seated OH DB press 

    20kg 3 x 8, 1 x 6


    DB shrugs 

    30kg 4 x 12


    Standing barbell row to chin

    27.5kg 4 x 8



  • Registered Users Posts: 4,493 ✭✭✭VW 1


    Squat bar x 8, 60kg x 8, 80kg x 6 100kg x 4 120kg x 3

    130kg 4 x 5, 1 x 9 felt great


    Split squat with 20kg DBs 4 x 8 cramping and pain on my leg being used for balance, stay same next week


    Seated OH DB press 17.5kg 4 x 8


    DB thrusters 14kg 4 x 12



  • Registered Users Posts: 4,493 ✭✭✭VW 1


    Bench press

    Bar x 8, 40kg x 8, 50kg x 60kg x 6

    72.5kg 4 x 5, 1 x 8


    Wide grip bench 55kg 4 x 8


    Narrow grip bench 55kg 4 x 8


    Standing strict OH Press 27.5kg 2 x 12, 11,


    Hammer curl 17.5kg DB 4 x 12



  • Registered Users Posts: 4,493 ✭✭✭VW 1


    Deadlift 

    Bar x 8, 70kg x 8, 100kg x 6

    135kg 5 x 5


    Bent over row

    65kg 4 x 8


    Standing barbell row to chin

    30kg 4 x 8


    Seated OH DB press 

    20kg 4 x 8


    DB front raises 

    6kd db 4 x 12



  • Registered Users Posts: 4,493 ✭✭✭VW 1


    Squat bar x 8, 60kg x 8, 80kg x 6 100kg x 4 120kg x 3

    135kg 4 x 4, 1 x 7 squat is feeling all kinds of strong


    Split squat with 20kg DBs 4 x 8 better than last week but still not pleasant


    Seated OH DB press 20kg 3 x 8, 1 x 6


    DB thrusters 14kg 4 x 12



  • Advertisement
  • Registered Users Posts: 4,493 ✭✭✭VW 1


    Struck down with Covid so working out at home


    Bench press

    Bar x 10

    40kg x 8

    50kg x 6

    60kg X 5



Advertisement