Juggy's back to getting strong!

Upper back last night?

Db row
37.5kg 10 each arm
47.5kg 10 each arm
55kg 10 left, 10 right, 10 left, 10 right 2 sets
55kg 15 each arm

Seated plate loaded row machine
40kg each side 15 rep
50kg each sidr 12 rep 4 sets

Plate loaded lat pull wide overhand

70kgx10
80kgx10
80kgx10 step down 50kgx10
80kgx8 step down 50kgx10

Narrow reverse grip

70kgx10
80kgx10
80kgx10 stepdown 50kgx10

Latpull machine loads of reps some heavy a$$ weights front and back.

Bigger back bigger bench
 
Squat went ok.

60x10
100x5
140x1
160x1 stepdown 140x3
110x5
100x5

Leg press, ham curls and crazy quad pump on leg extensions.

Bench yesterday

60x10
80x5
125x5
120x5
120x5
120x5
120x4 spotted on 5th

Db inclune press.

35kgx6
37.5x6
37.5x10
37.5x12

Plate loaded chest press, narrow and wide went heavy then super setted then finished on lots of tricep seeing as my triceps are weakest part of bench.

Might enter a little power lift competition, but defo gotta drop beliw 100 if not more as i’d be in open weightclass at 100+ but 91-100 below. Its just dead, bench and squat. My squats the weakest out of those. Deads be 250kg, bench 150kg squat maybe 170kg but probably 160kg.
 
Had no chalk or straps for deads so couldnt go super hard

60x6
100x6
150x6
170x5x4
200x3

Shoulder machine worked upto 100kg each side (works out to about a 40kg db press) loads of sets, reps and step downs.

Military press 60kgx5x5

Front raises 5 sets of 10-12 with 20kg bar

Shrugs 130kg 12 reps 5 sets
 
Rubbish session last night. Gym was full of newbies in the way on everything doing a lot of nothing!

Db flat chest press.

32x15
40x12x5

Chest machines loads of reps incline and flat, then some pec deck loads of reps lightbweight. Finished off with some crappy tricep pull downs on lat pull machine.
 
Thursday upper back

Bent over row, plate loaded lat pull various grip, plate loaded seated row, lat pukl front and rear

Friday legs

Squat
60x10
100x6
120x5x5
100x10

Legpress, went supper heavy on it, around 360kg felt it too!

Ham curls and crazy reps on leg extension, pump was insane.

Saturday chest

Flatbench
60x10
100x6
120x5x5

Incline
60x15
80x12
100x8
100x6 stepdown 80x6 stepdown 60x5

Plate loaded chest press, pec deck, flat bench machine hammer grip, inclne bench machine hammer grip

Sunday upper back

Body weight pullups (i’m 103kgish )
Narrow underhand 3 sets of 10
Wide overhand 3 sets of 6
Narrow hammer grip 3 sets of 10

Bent over row
60x10
70x12
70x15
70x15

Plateloaded lat pull, plate loaded seated row, rear delt machine, lat pull front and rear.

Diets going pretty strict. Keeping below 2000cal a day. Breakfast porridge, snack porridge, lunch chicken/steak rice n veg, dinner porridge. 1 or maybe 2 protein shakes a day.

Weights not dropping off like i’d have wanted but feel 1000% better. Never bloated/lathargic and getting a much more defined muscular build. Weights are feeling a lot lighter and staying injury free.

Gonna stay with stronglifts for atleast 4 more weeks. Bench 120/125 5x5. Squat 120/130 5x5. Deadlift 190/200 5x5. Gotta keep some consistency.

Competition (albeit not serious) in 6 weeks and i want 180 squat, 260 dead and 150-160 bench at below 100kg body weight.
 
Legs went rubbish but i was quite ill to be fair.

Squat
60x6
80x6
100x5
120x5
150x1 stepdown 120x3
120x5
100x10

Heavy leg press, ham cutls and tons of extensions.

Sunday

Bench

60x10
80x5
100x5
125x5
140x1 stepdown 120x5
125x5
125x5
125x5

Incline db

40x12
45x5
40x10
40x10

Chest press machine narrow and wide, tricep extensions.
 
Down to 101kg, right direction but slow.

Deads last night

70kgx6
120kgx6
160kgx3
190kgx5
190kgx5
190kgx5
200kgx5
200kgx5

Milatary press

40x12
50x10
60x10
60x10
50x10

Front and side raises and finally shrugs in the shrug bar
 
booyaka said:
Strong deads - I need to redo mine sometime soon. No idea where I'm at.
Click to expand...

In the competition coming up you have to put down 3 weights. I’m thinking 230,250 and maybe 260 depending on how progress. Have no idea how to warmup for that, dont want to waste energy but want blood in the right places and muscles ready!
 
Legs went well friday

Squat

60x6
100x6
130x5x5

Heavy leg press, loads of sets/step downs, ham curls and extensions

Chest sunday

Bench

60x10
80x5
100x3
125x5x5

Incline db

40kgx10x4

Bench machine narrow and wide went heavy with step downs.
 
Very nice back session last night.

Bent over barbell row

60kgx12x2
80kgx12
100kgx12x2
Stepdown to 80 for 10

Plate loaded lat pull, went the heaviest i’ve ever gone and it felt great. Think i had around 130kg of plates for 6+ reps.

Seated plate loaded row, 40kg each side 5 sets of 15.

Body weight pull ups
 
Decent leg session last night.

Squat
60x8
100x6
130x5x4
150x3 step down 120x5

Leg press, went super heavy. Ham curls and leg extensions.

Hoing for max bench tomorrow. Probably 150-160 on the cards.
 
Bench this morning

60x10
80x5
100x3
140x1
150x1
140x2
110x15

Was going to try 160 but front delts were not feeling good at 100 let alone 140/150!

Bench machines and flys to finish off with. Elbows are so damn sore, never had sore elbows before.
 
Deadlift last night. Didnt go as wanted but i think i need a deload week or rest even.

70x5
120x5
150x4
190x1
230x1
250x1 stepdown 190x5
150x10

The 230 and 250 were hardest lifts ever, god knows how i made the 250 as the 230 was like trying to lift the earth for me, pee’d me off big time as thought it’d be easier.

Shoulders

Db press

32.5x12
37.5x10x3
37.5x6

Military
60x12
60x12
50x12x3

Shrugs and front raise
 
Just been doing things liw weight high reps at mo. Good leg session last night.

Squat.
60kg x 6
90kg x 6
110kg x 10 5 sets! Felt good ya know

Leg press, hamstring curls and extensions.
 
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