Journey Back to The Stage

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Todays workout was awesome, felt really strong and the weights I shifted reflected that (well for back anyway)

Monday: Back Thickness/Hamstrings

Deadlifts - 100kg x15, 130kg x10, 150kg x8, 150kg x6, 180kg x1
Bent Over Rows - 60kg x15, 80kg x10, 80kg x10, 100kg x8
Laying DB Rows - 28kg x12, 34kg x10x2
One Arm Rows - 34kg x10, 40kg x10x3
SLDL (3 second pause at bottom) - 60kg x10x4
Hamstring Curls - 25kg x12, 30kg x12x2, 35kg x8x2

FUUUUARK, so chuffed with the one arm rows especially, even more so considering my forearms were fried and not once did I use straps, didn't even have them with me. PLUS every deadlift rep was DOH except the 180! **** YEAH!! Delighted with tonight :)

SLDL were just agony, not so much in my hamstrings, just my forearms and holding the weight :D
 
Back is in absolute ruins :eek:

Usually DOMS don't start creeping in until around the following afternoon/evening due to the training so late. But my word! Woke up this morning and :eek:

YEAH BUDDY!
 
Yeah I'm really enjoying my deads at the moment, if and when I miss them out of a back workout, I just don't get the DOMS I get when I do them. Plus, I love doing so many because my grip is coming along so well at the moment and I think it's the volume that's helping
 
Yea 200 would be doable looking at your weights. You would structure the sets to conserve for the RM also.

With a 200 RM put into the 531 template you'd be looking a hitting the below kind of numbers for your first cycle (for your + set)

Week 1: 152.5 x 10-11
Week 2: 162.5 x 9-8
Week 3: 170 x 8-6
 
^ I want to impress you hunny x

Its the day vests are worn, which means one thing, CHEST AND ARMS DAY

Tuesday: Chest/Arms

Incline Bench Press - Bar x15, 80kg x10, 80kg x10, 90kg x7 (Dropset 60kg x10)
Chest Press - 65kg x10, 75kg x10x2
DB Flies - 18kg x10x3
Dips - BW+10kg x12x3, BW x10
Single Arm Cable Curls - 15kg x10, 20kg x10x2
Preacher Curls - 25kg x15, 30kg x12, 35kg x10
Rope Pulldowns - 20kg x15, 25kg x10x2
Pulldown with wide grip (2 second pause) - 15kg x10x3
Pushdowns - 25kg x15, 30kg x10x2, 35kg x10
Bent Over Tricep Extension - 25kg x10x2

Chest was good, pleased with 90kg on the incline, was a massive struggle and was probably close to following through :D but just fell short of a set of 8 so did a dropset. With dips, I'm pleased that BW is no longer the norm, and instead I use at least +10kg, I think for too long I slacked off on adding weight, so myself to blame for only being on 10kg

With arms, I couldn't be bothered doing too much for bis, they were pretty much done yesterday, but with triceps, I just went for lighter weights and a longer contraction, purely going for the pump, it's what seems to work best for me right now with tris
 
I'm pretty sure I'd struggle with that incline press, even if the bar didn't try to take a hilarious path due to only ever doing flat BB work :p
 
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