Good things come in 3s

Yea still feeling it :p

Saturday

Deads
275 - no issues, a little forwards.

Bench
5x5x135 - rep PB

Pullup Ladder + Upper Back Circuit.


Sunday

Front Squats
Up to 100kg but hammies in bits.

Sling Bench
4x2x160
5x160 - rep PB

Floor Press
5x
60
80
100
4x120

Pin Press
5x
60
80
100
120
100
100


Did some ab/adductor machines and leg extensions
 
Tuesdays gains

Deadlift
5x70
5x70
5x120
3x170
2x210
2x2x240
1x240
1x210 - long paused below knees :)

These felt great :D

Bench Paused
5x3x145 - rep PB :)

Pullups
28 reps in total.
 
Cheers :D trying my hardest!

Thursday

Squats worked to to a triple at 180 but felt some unusual tightness in my quads, left it there.

OHP
6x82.5
3x5x82.5

Pin Press
5x60
5x80
5x100
5x110
5x120
5x100
 
Sunday

Front Squats - hate these... :(

2x3x140
1x160 - PB moved really fast :D
Fx180 - I practically passed out under this :p

Got vids of the front squats, whenever I get the chance I'll put them up :D

Sling Bench
3x162.5 - forgot it was only doubles :p
4x2x162.5

Pin Press - really starting to see how this benefits the lift :D
5x60
5x80
5x100
2x130
5x100

Did some shoulder raise and ab wheel rollouts :)
 
Yea it pretty much felt like I was being put to sleep :p I'll possibly incorporate front squat holds into the program at the end of front squats to get used to the loads.
 
Behind with the logging!

Tuesday

Sumo/Paused Sumo Deads
Worked up to 230 on both variations with a lot of stretching in between :)

Paused Bench
5x3x147.5 - 3 rep PB for 5 sets....gains will be mine :D

Thursday

Squats - quads tight from deads
5x160
5x180
5x200

OHP
4x85 - just nothing left to give...linear progression has run it's course and my triceps/shoulders are hammered!
2x10x60 - just to pump some blood into the shoulders for.....umm...recovery ;) DAT PUMP THO

Pin Pressed
5x120 :)

Saturday
Adductor giving grief in the morning, stretched and foam rolled.

Hit the 285 single for the days target and did a 5x250 after it.

Bench
5x5x140 for a rep PB :)

Did the pullup ladders and back circuit of death.

Sunday

Didn't sleep last night...was throwing up :/

Front Squats
Up to 100 but whist I've found a groove I like with these I was just to tired (read: I bitched out)

Sling Bench
4x2x165
4x165

Some light floor press and BOR.
 
Basically the program is doing what it's supposed to do and kick my ass! I'm failing my end though.....my job is to recover. An early night tonight and more food. BW at the 100kg mark.

1 week to go, gains will be mine.
 
Tuesday

Hips a little sore so cut some volume off the deadlifts

2x5x70
5x100
5x120
3x150
3x180
2x210
2x240

Paused Bench
5x3x147.5 - PB :)

Some more machine work at the end, ab/adductor, leg ext, lat pulldown.
 
Saturdays session

Deads up to 300kg :D

Bench
2x5x142.5 - rep pb I think
4x142.5
3x142.5 - paused
2x150 - Paused (missed 3rd)

Pullups, inverse rows and curlz
 
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