Juggy's back to getting strong!

Monday, my aim was 120kg squat 5x5

Deadlift
70x10
100x10
150x5x5

Squat
70x10
120x5
100x5x4

The 120 set was insane, it killed me.

Bench
80x20
120x4
120x4
110x5x3

Bench was dumb, I thought I put 2x20kg and 2x5kg on the 20kg bar for 70kg but put 10kgs on instead of 5kg! When I was doing the 80x20 I was thinking this is hard for 70kg, normally I do a rep a second but this was getting hard by 13/14. So I just brushed it off to being a bit tired, wacked on 2 more 20kg plates to make what I thought was 110kg but really 120kg and it was hard! I just thought to myself what a douche, cant do 110 for 5 no more, so tried again on the next set and low and behold only 4 again. Wasn't till I did a recount that I fluffed up.

My hips are killing still from what I'm blaming on leg slide/press (defo not my age ;-) \\\\\\\\\\\0
 
Wednesday

Deadlift
70kgx10
110kgx10
150kgx5x5

Bench db press
34x15
44x6x3

Lat pull

Light for 10-12 rep, 5 sets to try and help shoulder

Friday

45-50 mins cardio
 
Wednesday and friday rest

Sunday

Deadlift
70kgx10
100x10
150x5x5

Squat
60x10
80x5
100x5
100x5
120x5
100x5
80x12

Bench
80x15
100x10
120x5 step down 100x5
120x2 step down 100x5
 
Hot damn been a while since update! My hips finally 100% and shoulder is 90%.

Bench been going well, a few sets of 120x5 have been creeping in so defo getting stronger there. Been hitting incline too for 110kgx5x5 which i love.

Squats going ok but i can do better. Been doing 90kgx10x5 for abit i think more weight less rep is needed.

Deads are going well, 200kg is fairly comfortable now and so is 160x5x5.

Been working out with a friend who is an absolute beast on biceps n triceps. Strict curling 50kg on preacher and 40-50kg triceps extentions. I cannot do that! I did a lightish bis/tris workout and my tris were cooked for over a damn week, couldnt bench as they were red raw.
 
Good one last night

Deadlift
100x15
160x5
160x5
160x5
190x1 stepdown 160x5
160x5

Lunges holding a 24kg dumbell in each hand 5x5

Flat benchpress

80x20
120x5
120x5
120x5
120x4
120x2 stepdown 100kgx5

Never done a lunge in my life. Picked up the 40kg dbs first and didnt get back up!
 
Shoulders press on bar last night

40x10
40x10
60x10
80x1
70x5
70x5

Seated light smith machine shoulder press

50kgx12x4

Front raise & shrug super sets (front raise empty olympic bar, shrugs 25kg plate in each hand)

Raise 12 and shrug 15 for 4 sets

Dips x 3 sets of 10 (weighing half a baby elephant makes em hard!)

Lat pull heavy behind head for 4 sets

Bi's tri's

Seated ez bar 35kg x8 x4
Seated ez bar rear extension 25kg x10 x4
Tricep pull downs 4x15

Should be back on heavy squats sunday, maybe 1105x5
 
Over did the training last week for sure. Was burnt out sunday but still gave it a good un.

Yesterday (Thursday)

Deadlift
110x10
110x10
170x5
170x5
170x5
170x5
170x5

Deadlift was a strange one, it wasnt till my second set of 170 that i realised i'd mis-calculated the weight. I thought i warmed up on 100 but it was 110, so when i added 60 instead of being what i thought was 160 was actually 170. I was struggling but glad when i realised.

Incline bench

60x16
110x5
100x5
100x5
100x5
100x5

Squat

60x10
80x10x5
 
More deads at 170x5x5 but there super hard. I couldnt do 175 yet, it takes everything out of me.

Bench been going well, 110x5x5 is rather easy now. Today i did

70x20
110x2
140x1
150x1 maybe abit of spot
110x5x6
 
Light sunday onto heavy tuesday

Deads

70x10
110x10
140x7
160x5
200x1 step down 160x5
200x1 step down 160x5
200x1 step down 160x5
160x5

Squat
60x10
110x5x5

Bench
70x20
115x5x5

Everything felt good, squat was super hard, maybe the deads before made it harder.
 
Keep forgetting to update, still doing stronglifts. Varying it up a little though.

Incline 110kg 5x5 is do able now :-)

Done a 220kg deadlift again quite comfortable, hopefully 250 isnt far away.

Doing lots of tricep work to try and improve bench and shoulder press.

Squats seem to be going nowhere. Struggle doing 110 5x5 but maybe doing it after deads is hindering progression so im splitting them up.
 
Splitting deads up from squat seemed to help :-)

Warmed up on clean and press.

50kg x 10
50kg x 10
50kg x 10

Squat

60x10
100x5
100x7
100x7
100x7
100x10

Squat has never felt easier due to nit doing a killer dead season before hand. Defo need to up the weight, maybe 120x5x5.

Viking press

Its a machine so hard to say, i can max it and pin extra plate but my front delts are pain at the moment

Seated ez curl bar

20kg x 15
30kg x 10
50kg x 4
40kg x8
40kg x 8
40kg x 7
 
Moarrrr deads at 170x5x5

Bench wasnt too nice at 110x5x5

Both front delts are absolutley wrecked, they hurt all the time! Gonna give them a rest from lat pull, shoulder press, raises. Anything that involves elbows getting as high or higher than shoulder is a no go. I'm icing them every night to aid recovery.

Gonna try 120x5x5 squats tonight. Then lunges, then calf machine.
 
120x5x5 squats went well. I even did a 150 stepdown to 120x5. So 150kg squat is a new record for me. I know theres a 170kg squat in me on a good day as the 150 was quite easy.

Hit up my upper back with some 55kg db rows which i found fairly easy but this gym doesnt go any higher than 55kg dbs. So more reps! 10 each arm is a breeze, might try 10 left, 10 right, 10 left, 10 right though thats prolly cardio!

Front delts are hammered, maybe tendonitus, so sore and grindy :-(.
 
Baaaaah

Warmed up squat

60x10
80x6
120x5
120x5
120x5
120x5
170 FAIL :-(
120x5

44kg lunges (22kg in each hand)

4 sets of 12 rep (6each leg)

Db row

30kg x 20 each arm
55kg x 12 each arm
55kg x 12 each arm
55kg x 12 each arm
55kg x 12 each arm

Seated cable row

Narrow grip 3 sets of 15
Wide grip 3 sets of 12

Done calfs inbetween sets on the cable row so 6 sets 10-15 reps

Somehow rocketed to 110kg so on a low carb low calorie diet, trying to get as close as possible to 2000 calories, started it monday and its friday today still enjoying it.

Deadlift and bench tonight. Hopefully 170x5x5 deads and probably 110x5x5 bench due to shoulder still paining
 
Deadlift went good

60kg x 10
110kg x 10
170kg x 5
170kg x 5
170kg x 5
170kg x 5
190kg x 5 <== chuffed nearly 1000kg in a set

Db bench press

30kg x 15
42kg x 12
50kg x 5
55kg x 3 stopped at 3 due to delt pulling slightly
50kg x 5 step down to 42kg 6 rep

Flat barbell bench

60kg 20 reps 5 sets

Tricep pull downs on cable machine various grips but went silly heavy maxing out the machine in a little competition :p
 
Bent over row to pull ups

60kg - 12 rep
Pull up - 8
60kg - 15 rep
Pull up - 8
60kg - 15 rep
Pull up - 6
60kg - 15 rep
Pull up - 5

Db row to 30kg ez bar curls

40kg db - 10 each arm
30kg curl - 12 rep
50kg db - 10 each arm
30kg curl - 12 rep
50kg db - 10 each arm
30kg curl - 12 rep
55kg db - 10 each arm

Seated cable row, loads of grips and reps!

Doing a lot more upper back for a while seeing as front delts are pain.
 
Squat tonight. Unsure whether to do 5x5 on 120 or try 5x8 on 100. I think i'll feel the burnnnnn more with the later. It will then be lunges, probably 22kg in each hand, then calfs. Probably add some bicep or tricep to bulk up the session.
 
Squat went as planned:

60kg x10
100kg x 8
120kg x 5
120kg x 5
120kg x 5
120kg x 5
120kg x 5

Lunges were hard

22kg in each hand

6 reps each leg
6 reps each leg
5 reps each leg
5 reps each leg

Calf machine

5 sets 12-20 reps each set

Skull crushers

30kg x 12
30kg x 12
35kg x 10
35kg x 10

Tricep pull downs

2 different bars 10-12 rep range
 
Dropped from 110kg to 104kg in around 2 1/2 weeks through strictish low fat/calorie diet. Feel better for it. 95kg is getting closer each day :-).

Last night was squat

70x10
120x5x5

Lunges

22kg db in each hand 4 sets of 12 rep

Calf machine

5 sets of 15 rep

Barbell row

80x10
90x5x5

Db row
55kg 10 reps each arm 4 sets

Cable machine rows

3 different bars/grips 9 sets in all

Deadlift and bench tomorrow
 
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