Good things come in 3s

Been pretty inactive on the forums but busying away in training just trying to get some good work done and build up a base for going forwards.

No significant PBs, just hard graft.

Been working on a template for my own program which I'll hopefully be happy enough to share soon. (provided I'm happy that it works :p)
 
WC 21/9/15

Monday
Bench 4x6x120
Pullups 5x5
Pullaparts 5x10

Tuesday
Squats 3x6x200 - these felt great but unfortunately I had to do them on the main gym floor with gym goers all but bumping into me mid set. Left it at the 3rd set. Risk wasn't worth the reward.

Wednesday
DB Bench 5x8x50kg
DB Row 3x10x32
Pullaparts 4x10

Thursday
Pause Squats 3x4x160
Double Paused Deadlifts 4x5x175

Saturday
Squats 6x4x220 - sweaty and half dead
Bench 5x4x135 - surprisingly fast considering the state I was in :p

Sunday
Deads 4x5x240 - Nice and fast :D
Back Circuit - 4x10x
Lat Raise - 8kg
DB Curl - 16kg
Front Band Raise - mini red band
Pullaparts - purple band.


Pretty solid week :)
 
W/c 28/9/15

Monday
Bench 5x5x130
Pullups 9x5
Pullaparts 9x10

Tuesday
Squats 5x5x212.5

Wednesday
DB Bench 5x8x50kg
DB Row 3x10x32
Pullaparts 4x10

Thursday
Pause Squats 3x4x175
Paused Deadlifts 4x5x200

Saturday
Squats 5x3x225
Bench 3x3x140, 3x10x100
Cable press and tricep ext.


Sunday
Deads 3x4x260 - good but hammie maxed out on set 3, called it there. It's fine today :)
Back Circuit - 4x10x
Lat Raise - 8kg
DB Curl - 16kg
Front Band Raise - mini red band
Pullaparts - purple band.
 
W/c 5/10/15

Monday
Bench 5x4x135
Pullups x5
Pullaparts 6x10

Tuesday
Squats 5x4x220 - there were nothing short of brutal, long day in the sun moving soil and logs destroyed me. Candidate for hardest squats of my life.

Wednesday
DB Bench 5x5x54kg
DB Row 3x10x32
Pullaparts 4x10

Thursday
Paused Deadlifts 1x3x220 - pretty meh day but trying to taper off some of the assistance work.

Saturday
Squats 6x2x240 - https://instagram.com/p/8qdhCwFkR6/?taken-by=reiyushin
Bench 5x2x144 - https://instagram.com/p/8sPo15lkcl/?taken-by=reiyushin
Tricep hell challenge with 100kg - 21 reps
Board press 140kg
3x3 - 3 board
3x3 - 4 board
1x3 - 1 board


Sunday
Deads Triples at 273kg :D - https://instagram.com/p/8tKmAqFkaV/?taken-by=reiyushin
Back Circuit - 4x10x
Lat Raise - 8kg
DB Curl - 16kg
Front Band Raise - mini red band
Pullaparts - purple band.
 
Yea pretty pleased with it :D been down with some more sinus problems this week but back at it tomorrow. Going for a 3 rep max in squats, bench and possibly deadlifts :)
 
A light week all round until Saturday :)

Saturdays

Squats
250x3 - PB triple :D

Bench
150x2 - :/
150x2 - :/ missed this triple twice, bench has a lot more work in the next program.

Deads
280x2.5 - daaaaaamn missed the triple at the knees, still a PB double, if I was fresh I'd have had this :p


All in all a 680 total for the day for a double at least :D

New program starts today and aims to address the weaknesses revealed during this past program and testing day :)
 
Rocking some next level leg doms today.....

Yesterday was Bench assistance.

Slingshot
5x3x144

DB Press
5x6x42kg

DB Row
5x10x32

DB Curl
5x10x18
 
Saturday

Squats - rocking a niggle in my adductor so these were not fun, managed 1 rep of my working weight and called it a day.

Bench
5x6x130 - lovely :)

Board Press - 140kg
3 Board -3x3
4 Board - 3x3
1 Board - 1x3

Sunday

Deadlifts
8x3x 232.5 - Trying a different way of acquiring volume via more sets and less reps per set.

Block Pulls (off a 25kg plate so maybe 2.5 inches)
5x1x252.5

Did the normal Sunday horrible circuit as well...felt horrible :D
 
Yea....sleep is an issue at the minute. Don't mind losing the Thursdays until I adapt a bit more. Same thing happened leading to my comp last April.

This week so far:
Monday
Bench
5x7x120

Board Press
142.5kg
3 board, 3x3
4 board, 3x3
1 board, 1x2 - died...did a single after this.

DB Row
5x10x32kg

Tuesday
Squats
5x7x200kg
https://instagram.com/p/9W2AwYFka-/?taken-by=reiyushin


Wednesday
Slingshot
5x3x153kg

DB Bench
5x6x48kg

DB Row
1000000x32kg

Pullaparts

Thursday
Fail.....stretch and foam roll. Hammies are deeeestroyed.
 
Monday - sleeping better, catching up on it :) still fatigued but there was plenty of rage about lack of sleep to carry me through :D

Bench
5x5x130 - rage fueled, no issues

Board Press
3x3x140 - 3 board then 4 board
1x3x140 - 1 board

12 working sets.....god I can't count....could have sworn it was only 11 :p

Did 50 total rows on the cables and a quick stretch. Consumed 3 big macs and a litre of milk...slept like a baby :D:D
 
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