March 10th: Press Intensity

Bench Press: 97.5x4
DB Bench: 32.5x6x3
Dips: +20x5x3
Dip Shrugs: bwx10x3
Pushups: +10x12, 10, 9
R. Delt Flies: 5sx10x3
Facepulls: 36x15x3
Pulldown Abs: 54c12x3
Russian Twists: 6x10x3

Wanted at least four on the bench press set, and just got it. 100 for more than three next week would be awesome, but I'll take three if I can get it. Increased dips by 5kg this week as well, which made everything after it tougher.

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No problem, DM.

Official Weigh In: 80.6kg

March 11th: Legs

Front Squat: 75x5x3
RFESS w/ Front Rack: 20x8x5
1-Legged Leg Press: +50x8x3
Calf Raises: bunch of sets of 10

Chest and triceps feeling a bit beat after yesterday, but decided to go in anyway. Front squats felt good today, will just keep grinding up 2.5kg at a time.

March 12th: Back Day I

Pendlay Row: 72.5x5x5
Cable Row: 60x10x3
DB Row: 37.5x20
Glute Bridge Single Leg Iso: 6x10sec
Saxon Side Bend: 6sx6x3
DB Curls: 17.5x8x3
Pulldown Abs: 54x10x3

I probably should have progressed the Pendlays, next time. Everything else was fine, was feeling a bit beat up prior to going in again but feel surprisingly fresh this morning (PWO honeycomb magnum did the trick, i think). Day off today, press volume friday and deadlifts saturday.

ETA: Forgot to log 6' of jogging on the treadmill, building up to 2' @ 7.5 km/h. Jogged part of the way home as well. Mechanically felt messed up, but its a start.

March 14th: Press Volume

Bench Press: 87.5x5x5
OHP: 42.5x8x3
Cable Flies: 24x10x3
Facepulls: 36x15x3
External Rotations: 12x10x3
Rear Delt Flies: 6sx10x3
L-H Cable Woodchops: 36x10x3
Pulldown Abs: 60x10x3

Increased both bench and OHP weights today, and they both went pretty well. I think my right arm tires first in bench press, and I dont know if its technique or weakness. Maybe im not setting that leg as hard because of the achilles/calf weakness.

My wife front squatted 60kg for three easy triples and was pretty stoked.

March 15th: Back II

Deadlift: 140x7
Front Squat: 77.5x5x3
Chins: +12.5x5x3
Unilateral Ham Curls: 30x8x3
Pullthroughs: 66x8x3
Decline Situps: +20x10x3
DB Curls: 17.5x8x3

Warmed up on treadmill, 12 mins and 1.25km. Jogged for about half the time. Had the gym to myself for most of the workout which was awesome.

Pretty impressive. Has she been lifting a while?

three years, but she goes through phases of variable consistency.

so she basically kicks my ass now, good for her, you guys train together?

Great job x 2!

Congrats to your wife on the pr!

heh. we mostly train together, but since her football training started we've got off sync days now so we're mostly just in the same space, spotting for each other if we need. she's not that interested in learning much about training, but I point out relevant videos or links to her to get a little bit of enthusiasm for it - would make my life a bit easier at times!

thanks, i'll pass that on

March 17th: Press Intensity

Bench Press: 100x3
DB Bench: 32.5x6x2, x8x1
Triceps Pushdown: 60x10x4
FacePulls: 36x15x2
Rear Delt Flies: 6x10x3
Pulldown Abs: 60x12x3
Russian Twists: 6x10x3

Forgot my training log, which was annoying, so I forgot what i was supposed to do on accessories (missed dips and pushups). My right arm was the limiting factor in the bench press, which is odd for me, 2nd rep was shaky and third rep nearly failed, stopped but got it going again. It equates to a 113kg 1rm (durp) - which is what I hit after Smolov, so maybe I managed to lock in those gains? Still, somewhat disappointing to not progress in the last four weeks.

Official Weigh In: 80.6kg

Same as last time. Gotta eat more food, man, this is getting ridiculous. Or cut. This middle ground is annoying me - im definitely leaner than the last time I approached 180, which feels good at least. Will need to eat as I squat more, too.

March 19th: Back I

Front Squat: 80x5x3
Pendlay Row: 75x5x5
Lat Pulldown: 125x10x3
Cable Row w/ pause: 60x10x3
Pulldown Abs: 66x14x3
Saxon Side Bends: 6sx6x3
Barbell Curls: 30x8x3
Glute bridge single leg iso: three sets of four per side.

On the treadmill for 14', 8' of which was jogging.

Also pressed 60kg for an easy set of five after the rows. Front squats were good, definitely improving rack position and torso uprightness. Back stuff was good as well.

March 21st: Press Volume

Bench Press: 87.5x5x5
OHP: 45x8x3
Cable Flies: 30x8x3
Facepulls: 32x15x3
External Rotations: 12x10x3
Rear Delt Flies: 6sx10x3
Decline Situps: +20x12x3
Russian Twists: +8x10x3

On the treadmill for 12', 6' of which was jogging at 7.5.

Bench was tough. Might arm i think has a tendency to flare out when things get tough, and is weaker when I keep it in properly. It is probably going to take some time to correct. OHP was good, everything else ok.

March 22nd: Back II

Deadlift: 142.5x7
Front Squat: 82.5x5x3
Chins: +12.5x5x3
Pullthroughs: 72x6x3
Cable Rows: 78x6x3
Pulldown Abs: 72x10x3
BB Curls: 30x8x3

Deadlifts were ok, much tougher than last week for some reason. Probably not warmed up enough. Front squats feeling solid, maybe, need to take vids.

March 24th: Press Intensity

Bench Press: 100x3
Incline DB Bench: 30sx6x3
Dips: +20x6x3
Dip Shrugz: BWx10x3
Pushups: +10x12x3
Facepulls: 42x15x3
R. Delt Flies: 6sx10x3
Pulldown Abs: 72x15x3
H-L Woodchops: 36x10x3

Official Weigh In: 81.4kg

Bench press was great, no spotter no handoff and got three reps much more easily than last week. Might have been good for one more. Everything else went fine, slowly increasing the ease with which the dips and pressups are done.

Had a rehab appointment this morning. Moving on to some light agility work, a bit more jogging and incline treadmill work, but still have a bunch of calf strength to make up. Need to be much more diligent about active calf work.

March 25th: Legs

Front Squat: 85x5x3
RFESS: 20x8x3

Also did some ankle prehabs/rehabs.

March 26th: Back I

Pendlay Row: 77.5x5x5
Lat Pulldown: 125x10x3
Cable Row w/ pause: 60x10x3
Glute bridge 10s iso holds: 6 reps each leg
Saxon Side Bend: 6sx6x3
Pulldown Abs: 78.5x10x3
BB Curls: 30x9x3

Rowed 1km in 3:50 to warmup, jogged home.

Pendlays were tough and got a bit cheaty towards the end. Everything else was ok.

It's difficult once you get to a functional stage (lifting, squatting, rowing) to keep up with advanced rehab. I don't even treadmill but would benefit from incline runs for sure. Still in winter from hell (18F today) so outside running hasn't happened.

My PT has me doing box jumps, broad jumps and running on treadmill at his facility. Other than sprints, cutting or hi rep explosive jumping pretty much game on.

Indeed. Just remembering to get in 6 quality sets of calf raises a day would be a decent effort for me on top of what else I am doing.

Havent cleared for jumps or the other things you mention. But straight line jogging, jogging backwards and in curves is all good for now. My mechanics are all messed up which makes even slow jogging an intense mental effort.

Also, my boxes finally arrived and are clearing customs. Oly shoes should arrive in the next week or so, finally.

March 28th: Press Volume

OHP: 60x2, 65x1, 70x1, 75x1 PR, 77.5x1 PR (170.1lbs), 80xf
Incline Bench: 60x6x3
Flies: 30x8x3
Rear Delt Flies: 7sx10x3
Facepulls: 42x15x3
External Rotations: 12x10x3
Decline situps: +20x13x3
Russian Twists: +8x10x3

Impromptu max test for OHP. Haven't really done very much pressing in months, but assume all the benching had some impact. So close to a BW press, 75kg was a bit of a grind, waited ten minutes and 77.5kg was an epic grind. Waited again and got 80kg to the eyes but that was it. Everything else was fine.

Nice press! And congrats on finally getting your oly shoes. Only took six months...

Press is out of control. 15 pound jump? You get on some peptides or DHEA down under?

A couple of lost souls in the form thread bro. Looks like they want to LBBS. Step up. That dude's squat looks like dogshiet.

thanks! shoes are still not in my hands... soon, soon...

thanks loco. none of that stuff here, nz is positively puritanical when it comes to anything that works.

yeah, i should get back into form check mode again. thanks for the heads up, ill get to it in the morning.