Toasteh does StrongLifts

W2D2: Deads

40kg x 5
40kg x 5
45kg x 3

55kg x 3
60kg x 3
70kg x 8

leg curl

30kg x 20
40kg x 10/10
45kg x 10/10

leg extension

55kg x 10/10/10
60kg x 10
65kg x 10

hanging leg raise 20/18/12/12/8

played around with the weight on the accessories, figured 5x failure wasnt the best approach. might need to go back to the periodization bible on this one.
 
W2D3: Bench

20kg x 8
30kg x 5
35kg x 3

40kg x 3
45kg x 3
50kg x 4

BOR

40kg x 10/10/10/10/10

lat pulldown (regular)

47kg x 10/10
40kg x 10/10/10

tricep pushdown

23.75kg x 10/10/10/10/10

brocepz (barbell curl)

20kg x 10/10/8/8/6
 
W2D4: Squats

40kg x 5
40kg x 5
45kg x 3

55kg x 3
60kg x 3
70kg x 3

leg extension

55kg x 10/10/10
60kg x 10
65kg x 10

leg curl

40kg x 10/10
45kg x 10/10/10
 
W3D2: Deadlift

30kg x 5
40kg x 5
45kg x 3

60kg x 5
65kg x 3
75kg x 5

leg curlz

45kg x 10/10/10/10/10

leg extensions

60kg x 10/10/10/10
65kg x 10

hanging leg raise

20/16/12/12/9
 
W3D4: Squats

30kg x 5
40kg x 5
45kg x 3

60kg x 5
65kg x 3
75kg x 2

leg extensions

65kg x 10/10
70kg x 10/10
75kg x 10

leg curlz

50kg x 10/10/10
45kg x 10/10
 
No point with a deload week at these weights, sticking to the same RMs and hoping to beat my totals

W1D1: OHP

20kg x 5
20kg x 5
25kg x 5

30kg x 5
30kg x 5
35kg x 18

45kg x 10

did these on the shoulder press machine as all the barbells were taken, obviously not comparable results...

lat pulldown (regular)

47kg x 10/10/10
54kg x 7/7

dumbbell brocepz

12kg x 8/7
10kg x 10/9/10
 
W1D2: Deads

30kg x 5
40kg x 5
45kg x 3

50kg x 5
60kg x 5
65kg x 11

leg extension

65kg x 10
70kg x 10/10
75kg x 10/10

leg curl

50kg x 10/10/10
45kg x 10/10
 
Oops, lost track of this, been in the gym a few times but nothing massively productive, cut interfering with gainz. Gonna get back to maintenance cals/start bulking, restart stronglifts and hopefully we'll see some progress with dem dere lifts
 
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