A Lurker Logs...

You could be getting more out of your training if your structure your sets better. If your working weight is 90 for example, no need to do 10 reps on 65 for a warmup. Doing 3 sets of 85x8 then 90x8x3 is wasteful. If you can do that, I'm pretty sure you're not far off doing 100x8x3 (then trying to build on that each week i.e. 102.5x8x3).
 
Ok, so aim to start at 90*8*3 then next set push up to 95 or more?

Or begin higher at 95 or 100*8*3, then drop it back down if form goes/reach failiure?

Appreciate the feedback though :)
 
You've already shown you can do 90x8x3, even after doing 85x8x3 before hand. So up the weight and don't do loads of volume with lighter weights. Apply this principle to all your lifting.
 
OK, that's great and thank you. I noted that earlier and tried it on OHP and managed to get higher than before for reps :)

Today - still feeling the effects of illness, so took it relatively easy after OHP.

OHP (DB)
32.5*5*2
30*4*2 (faaaail)
25*8*1 (drop set)

Squats
90*8*2
90*10*1

Rear delt machine
40.5*12*1
49*10*2

Single arm - Curls for the girls
14*8*3 each arm
 
Well, changing things up a bit diet wise now. Opted to try intermittent fasting for the first time on a fiarly hard cut. Simply carrying too much body fat for my liking, so need to push through the pain and shift it, hopefully not losing too much on my lifts in the meantime. Calories wise, 2900 on work days (high protein/more carb/less fat) and 2000 on rest days (high protein/less carb/more fat)

As much as I love my breakfast, I am enjoying not eating in the morning and feel quite alert for it. Training fasted is interesting as well and I am actually finding it OK at the moment but I suspect that is down to it being early in the process. I might revise this statement in about a month!

Shifted training about a bit, trying to find a good 4 day split. Aim is to try and hit squats twice a week, once heavy and once volume. Same with bench press, plus some isolation on the usual parts. Last few weeks has been all about pushing the max everytime, so wanted to bring in some more volume at 80%. Not ideal for cutting so I read, but will see how it pans out and still feeling strong (ish) for now. Happy that the new plates will arrive at the begining of next week, so I can try to progress my deads/squats a little too!

Mon
Bench Press (volume)
80*10*2
80*9*1
80*8*1
Squat (heavy)
105*5*4
Dips
BW+10*12*1, BW10*10*2 (failed at 7 on last set, rested for 5-10secs then repped last three)
Skullcrushers
18*12*10

Tues
OHP (DB)
32.5*5*3
32.5*4*1 (failed on fifth rep)
Wide grip pull down
58.5*12*1
58.5*10*3
Bent over row - first time in a longtime, worked on form rather than weight
60*8*1
55*8*1
45*8*1
Rear delt raise (DB)
10*10*1 (dropped this down as was not getting full tension on release)
8*10*2
 
Normally a rest day, had to train as I am prob off Friday

squats - 90 sec max rest
65*12*1
75*10*1
85*10*2
Bench press
105*3*1 odd and weak
105*4*2
105*3*1 couldn't quite rep number 4
Leg extension
49.5*12*1
58.5*12*2
calf raises
112.5*12*3
 
Still training 4/5 days a week and seeing some small gains even while training fasted. Weight has dropped a couple of pounds as well, so will continue with the same calories for the time being. Even managed to PB my OHP yesterday, with 32.5kg dumbells for 6/5/5/4 (90secs rest)

Not managed to post any workouts as just been busy with work but will make a concerted effort to from next week and those new weights should be in. Too excited about progressing my deadlift to dizzy new heights :D
 
So, a worthwhile reason to update and keep updating. New weights are in and the PBs came rolling through today.

Bench Press
bar*lots
65*8*1
105*2*1
110*1*1 (PB)
115*1*1 (PB - tough)
120 (F - almost had it, but right arm seemed to give up)
95*5*3

Deadlift
105*5*1
135*2*1 (PB)
155*2*1 (PB - feeling that)
165*1*1 (PB - amazed, but that was a slow grind out)
170 (F - nope, was not going to risk over doing it)
135*5*2

Dips
BW*12*2
BW*10*1

Skullcrushers
20.5*10*3

God damn, if that wasn't one of the most satisfying workouts ever. I'll be hurting tomorrow.... :D
 
Today's effort

OHP (DB)
32.5*5*2
32.5*3*1
30*5.1

Pull down
58.5 (15)*10*3

BOR
55*10*4

Rear Delt raise (DB)
10*10*3
 
A wee update then

Weds - just did some mobility, a fairly fast 1k row, rest, further 1k and some incline flys as I got bored not lifting.

Today...

Squats
65*10*1
95*10*1
115*5*1 (PB)
120*3*1 (PB - that 5kg difference though..fuark)
85*10*1

Bench
85*10*1
85*9*1
80*9*1
75*9*1
Just felt weak on the bench, my right shoulder giving up very early for some reason (flys yesterday?)

Leg extension
67.5*12*3

Calf raises
121.5*12*1
112.5*12*2
 
Yesterday's swift workout

Deadlift
Warmups*lots
135*5*3

chinup
BW+5*5*2
BW+7.5*5*2

Single arm row (db)
35*10*3 each arm

Bicep curls
20.5*10*3
 
Interesting week. Took it easy for the most part and brought in some more core and mobility work, plus some work on my abductors to strengthen my leg support. Also thrown in some light cardio *shudder* to still get some work in during the week and to keep the old fitness up.

Weight loss in progressing nicely, down to 91.4kg which is about a 4kg loss on my recent peak. I will continue down to 85kg and reassess there, but happy to keep it slow as I am starting to look leaner and have no noticeable strength loss.

Still snuck in two lifting sessions this week:

Tuesday
Bench
95*8*1
95*7*1
95*5*2

Squats
75*10*4 (these were extemely deep and controlled, but light)

Dips
BW+5*10*3

Skullcrusher
23*10*1
20.5*10*2

Thursday

Deadlift
105*8*1
145*5*3

Single arm row (DB)
35*10*3 (each arm)

Pull up
BW*5*3
 
So my week went a little lighter, with some real focus on form. I guess it might be considered a de-load.. sort of.. but going heavy all the time was taking it's toll. That said, when it came to deads I got excited..

Monday
Bench
Warmups * lots
95*7*1
90*9*1
85*8*1
80*10*1
Squat
85*10*4
Dips
BW+10*10*3

Tuesday
OHP (DB)
27.5*7*4
Pull down
67.5*10*1
58*5*12*2
49.5(10)*12*1
Bent over row
55*12*2
45*12*2

Wednesday
Pull up
BW+5*5*5
Incline DB press
35*8*1
30*9*1
30*6*1
25*10*1
Single arm row
30*10*4 each arm
Deadlift - had not intended to do this, but fancied it in the end.
135*5*1
155*3*1
170*f
125*5*1

Thursday
Squats
55*10*1
75*10*4
Good morning
45*10*1
35*10*4 (form felt much better)
Leg ext.
58.5*12*4
Calf raises
112.5*12*4

Friday
Holy hamstring DOMS. 45 mins of LISS, legs shot to pieces from Thursday

So, an odd week but felt nice getting more volume through. Going to rejig stuff about and try to continue this for the next few weeks but with a better approach to the weights and sets. I think I will certainly shift back to more focused days as well, rather than doing squats/bench twice a week
 
Ok so, I have gone all "bro" this week and feel actually very good for it. Nice to switch things up a bit I guess.

In other news, I got my BF% measured by caliper. Over the last twelve months, I have gained 1.5kg in weight but lost a little under 9% BF. (24% down to 15%). I know BF% is never 100% accurate, but it is nice to have an indication as to progress as I do not have pics from 12 months ago to compare to...

Monday - Chest and Tri

Incline bench (DB)
32.5*12*1
30*10*1
27.5*9*1
25*9*1

Bench
65*10*1
60*9*1
55*10*1
45*10*1

Incline Fly
18*12*1
16*12*2

Dips
BW+10*8*1
BW+5*9*1

Rope Pulldown
13.5*15*3

Skullcrusher
15.5*10*3

Tuesday - Legs and Abs

Leg extension
40.5*15*3
31.5*15*1

Squats
85*12*1
75*12*3

Good mornings
45*12*3

Leg Press
85*12*3

Abdominal work
Wednesday - went for a gentle run to ease the leg doms

Thursday - Back

Wide grip Pull up
BW*5*5

Bent over row
45*12*2
55*12*2

wide grip pull down
40.5*12*4

Seated row
49.5*12*4

Behind the head pull down - full bro engaged
31.5*15*3
 
and for today, a new deadlift PB

OHP (DB)
27.5*8*2
27.5*7*1
27.5*6*1

Deadlifts
105*8*1
135*5*1
155*4*1
165*2*1
170*1*1 (PB - tough as, but kept solid)
140*5*1

rear delt raise (DB)
8*12*3

Lateral raise (DB)
4*12*3

BRO 21's
18kg for 2 sets
 
the Bro continues -

Chest and triceps

Incline Press BB
65*10*4

Flat Press BB
65*10*3
65*9*1 - failed that last rep :(

Flat Fly DB
18*12*3

Dips
BW+10*10*2

Rope pull down
13.5(10)*15*1
13.5(5)*15*1
13.5*15*1

Skullcrusher
13.5*10*3
 
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