Leaving the nest

VW 1

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 3

70kg 5 x 3

Wide grip

60kg 4 x 8

Narrow grip

60kg 4 x 8

VW 1

Front squat

Bar x 10
40kg x 8
50kg x 5
60kg x 3
70kg x 2
90kg 2 x 2

Struggled at 90

80kg 3 x 2

Deadlift

70kg x 8
100kg x 5
120kg x 3

130kg 3 x 3

Didn't do the accessory work, short on time and motivation!

VW 1

Squat

Bar x 10
50kg x 8
70kg x 5
100kg x 3
120kg x 2

130kg 4 x 2

Lunges

40kg 4 x 8

Power clean and press

40kg 4 x 8

Standing BB row

30kg 4 x 8

Barbell curl

30kg 4 x 8

VW 1

Bench

Bar x 10
40kg x 8
50kg x 5
60kg x 3
70kg x 2

80kg x 1, failed second.
70kg 4 x 3

Wide grip bench

60kg 8,8,7
50kg 8

Narrow grip

60kg 8,7,6
50kg 8

VW 1

Front squat 40kg 4 x 8
Stiff leg deadlift 40kg 4 x 8

Bent over row 40kg 4 x 12
Press up 4 x 12

Single arm landmine press 10kg plate 4 x 8

Barbell curl bar 4 x 8
Power clean and press 30kg 4 x 8

VW 1

Squat 80kg 4 x 8
Floor press 40kg 2 x 8, 50kg 2 x 8
Overhead press 30kg 4 x 8

VW 1

Deadlift
Bar x 10
60kg x 8
80kg x 8
90kg 4 x 8

Bench
40kg x 8
50kg 4 x 8

Barbell curl
Bar 4 x 12, 2030 tempo

VW 1

Front squat 50kg 4 x 8
Stiff leg deadlift 50kg 4 x 8

Bent over row 50kg 4 x 12
Press ups 4 x 12

Single arm landmine press, 15kg plate on bar 4 x 8

Power clean press 30kg 4 x 8
Barbell curls bar 4 x 8

VW 1

Squat

Bar x 8
50kg x 8
70kg x 8

90kg 4 x 8

Floor press

50kg 2 x 8
60kg 2 x 8

Overhead press

30kg 4 x 8

VW 1

Deadlift

60kg x 8
80kg x 8

100kg 4 x 8

Bench

60kg 3 x 8, 1 x 7

Barbell curl

4 x 8 2030

VW 1

Front squat 60kg 4 x 8
Stiff leg deadlift 60kg 4 x 8

Bent over row 60kg 4 x 8
Press ups 4 x 12

Single arm landmine press, 15kg plate on bar 4 x 8

Power clean press 30kg 4 x 8
Barbell curls bar 4 x 8

VW 1

Squat

Bar x 8
50kg x 8
70kg x 8
90kg x 8

100kg 4 x 8

Floor press

60kg 4 x 8

Overhead press

30kg 4 x 8

VW 1

Deadlift

70kg x 8
90kg x 8

110kg 4 x 8

Bench

40kg x 8
50kg x 8

60kg 4 x 8

Barbell row 2030

4 x 10

VW 1

Front squat

40kg x 8
50kg x 8

60kg 4 x 8

SLDL

60kg 4 x 8

Bent over row
60kg 4 x 8
Press ups 4 x 10

Landmine press

20kg plate 4 x 8

Power clean and press
30kg 4 x 8
Barbell row
30kg 4 x 8

VW 1

Squat

Bar x 10
50kg x 8
70kg x 8
90kg x 8

110kg 4 x 8

Floor press

40kg x 8
60kg 4 x 8

VW 1

Deadlift

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

120kg 4 x 8

Bench

40kg x 8

60kg 4 x 8

VW 1

Front squat

Bar x 10
40kg x 8
60kg x 8

70kg 4 x 6

SLDL

70kg 4 x 8

Bent over row
70kg 8,8 60kg 8,8. Dropped weight due to pain in wrist, weight itself was fine
Push ups 4 x 12

Landmine press

20kg 4 x 8 per arm

Power clean and press
40kg 4 x 8

VW 1

Squat

Bar x 10
60kg x 8
80kg x 8
100kg x 6

120kg 4 x 6

Dtp1979

Have you access to a gym or a home gym setup?

VW 1

Yeah two years ago I bought a bar, 180kg of plates, a bench and a squat rack. Set me back 900 euro but I've been very glad of it this year in particular.

My weight training isn't always consistent, but I also run and cycle a lot, so if I'm not in the humour of weights I'll take time away til I'm feeling it again.

VW 1

Achilles tendonitis has kept me from running or doing much else the past 3 months, so back to the gym last week once I got the green light for non-impact training.

Goblet squat

12kg x 12

20kg 4 x 12

Kettle bell overhead press

12kg 4 x 12

Hammer curl

12,5kg 4 x 8

DB bench press

17.5kg 4 x 8

Seated DB OH Press

10kg 4 x 8

Lat pull down, behind head

33kg 4 x 8

Squat

40kg 8

60kg 4 x 8

2km row

8.02.9

VW 1

Bench press

40kg x 8

50kg 3 x 8, 1 x 5

Incline DB press

10kg x 8

12,5kg 4 x 8

DB row

15kg x 8

20kg 4 x 8

Standing barbell row

Bar 4 x 12

SLDL

50kg 4 x 8

Cable flyes

10kg 4 x 8

Preacher curl

bar + 5kg 4 x 8

DB Thrusters

7.5kg DB 4 x 12

Stair machine

10 mins at Level 9, 50 floors climbed

VW 1

Front Squat

40kg x 8

50kg 4 x 8

Deadlift

50kg x 8

70kg x 8

90kg 4 x 8

Bent over barbell row

40kg 4 x 8

Clean and press

30kg 4 x 8

DB Bench press

12.5kg x 8

17.5kg 4 x 8

Hammer curl

12.5kg 4 x 8

Abdominal crunch

15kg 4 x 12

VW 1

Squat

Bar x 8

40kg x 8

60kg x 8

80kg 4 x 8

Goblet Squat 20kg 4 x 8

Kettle Bell Press 14kg 2 x 12, 10, 8

Hammer curl 12.5kg x 8, 15kg 3 x 8

DB Bench Press 17.5kg x 8, 20kg 2 x 8, 6

Seated DB OH Press `1.5kg 8,8,5,4

Lat pulldown behind head 33kg x 8, 40kg 3 x 8

2km row 7:59.7

VW 1

Bench Press 40kg x 8, 50kg 4 x 8

Incline DB Press 10kg x 8, 12.5kg x 8, 15kg 3 x 8

DB Row 15kg x 8, 20kg x 8, 25kg 3 x 8

Standing BB row to chin 25kg 4 x 12

SLDL 60kg 4 x 8

Cable Flyes 10kg 4 x 8

Preacher Curl - Bar +5kg 2 x 8, 12, 10

DB Thrusters 10kg DB 4 x 12

Stair machine

10mins @ Level 10, 53 floors climbed

VW 1

Front Squat 40kg x 8, 60kg 4 x 8

Deadlift 40kg x 8, 60kg x 8, 80kg x 8, 100kg 4 x 8

Bent over barbell row 50kg 4 x 8

Hammer Curl 15kg 4 x 8

DB Bench press 15kg x 8, 20kg 4 x 8

Clean and Press 35kg 4 x 8

VW 1

Squat

Bar x 8

60kg x 8

80kg x 8

90kg 4 x 8

Goblet Squat

20kg 4 x 12

Kettle Bell press

14kg 2 x 2, 10, 8

Hammer curl

15kg 4 x 8

DB Bench press

20kg 4 x 8

Seated DB OH Press

12.5kg 4 x 8

Lat pulldown behind head

40 x 8

47 3 x 8

2km row

7.51.7

VW 1

Front squat

40kg x 8

60kg x 8

70kg 4 x 8

Deadlift - going to reduce volume as this gets higher, back started to feel it with the heavier sets. Assuming due to technique, but taking no risks

70kg x 8

90kg x 8

110kg 2 x 8, 2 x 6

Bent over barbell row

50kg x 8, 55kg 3 x 8

DB bench press

20kg x 8, 25kg 3 x 8

Hammer curl

15kg x 8, 17.5kg 3 x 8

Clean and press

35kg 4 x 8

Surprised how quickly my strength seems to be coming back. My plan is to keep progressively ramping with weight and volume to see where I get to. Once I start to stall or fail I will take a deload week and test maxes and look to get back to working of a % of max system and lower volume.

VW 1

Bench press

Bar x 8

40kg x 8

50kg x 8

60kg 4 x 8

Incline DB press

17.5kg 4 x 8

DB Row

25kg 4 x 8

Standing barbell row to chin

30kg 4 x 8

SLDL

75kg 4 x 8

DB Flyes

12.5kg 4 x 8

Preacher curl

Bar +10kg 4 x 12

DB Thrusters

12.5kg 4 x 12

VW 1

Squat

Bar x 8, 60kg x 8, 80kg x 8

100kg 4 x 8

Goblet Squat

20kg 4 x 12

Kettle bell press

14kg 4 x 12

DB Bench press 25kg 2 x 8, 7, 6

Hammer curl 17.5kg 4 x 8

Seated DB OH Press

12.5kg x 8, 15kg 3 x 8

Lat pulldown behind head

47 4 x 8

2km row

7.56.4

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

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

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

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

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

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

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

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

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

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

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.

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!

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.

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

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

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.

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

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!

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.

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