27 white lights

[kallefs]

Lots of squats! Looks like funday

[Talyn]

Monday, 13/8

BW: 75kg

Chins
10 sets of 5


Tuesday, 14/8

Bench
5 x 40kg
5 x 50kg
5x5 x 62.5kg

Deadlifts
2x5 x 70kg
3 x 100kg
3 x 120kg
2 x 140kg
1 x 160kg
5x1 x 170kg

[Talyn]

Thursday, 16/8

Bench
5 x 40kg
3 x 50kg
2 x 60kg
5x5 x 65kg

then assistance stuff:
strict/push presses
front raises
reverse flys
face pulls
pullovers
curls

[Talyn]

Saturday, 18/8

Probably about 35 degrees in the gym today.

Squats
5 x 60kg
5 x 80kg
3 x 100kg
2x5 x 120kg
2x5 x 122.5kg
3x3 x 125kg

Bench
5 x 40kg
3 x 50kg
2 x 60kg
3x5 x 67.5kg
2x4 x 67.5kg

DB pullovers
10 x 12.5kg
3x10 x 15kg
10 x 17.5kg

[Talyn]

Monday, 20/8

Bench
5 x 40kg
5 x 50kg
3 x 60kg
5x5 x 67.5kg

DB fly
3x8 x 10kg

DB pullovers
3x15 x 17.5kg

[Lordmuppet]

what are you retraining on bench exactly? Me I'm trying to incorporate some leg drive. Mixed success.

[Talyn]

what are you retraining on bench exactly? Me I'm trying to incorporate some leg drive. Mixed success.

I used to pull my shoulder blades too far back (I'm very flexible) thinking that it would make benching easier, and it did when you consider the shorter ROM. But I've realised that benching like that, I don't actually use my chest at all, my front delts do all the work. So now I setup with flat shoulders, there is less of an arch but as far as I can tell, there is pec involvement.

[baldy]

but as far as I can tell, there is pec involvement.

As in pec DOMS the next day or they just look more pumped in your after gym mirror pose down?

[Talyn]

but as far as I can tell, there is pec involvement.

As in pec DOMS the next day or they just look more pumped in your after gym mirror pose down?

I rarely get pec DOMS anymore, training too frequently these days. I usually only get it when I've not trained for a week or more and then do a hard session.

My reasoning is pecs are bigger than front delts, so more power into the bench press. Plus my shoulders are massive in comparison to the rest of my upper body.

inb4takeittoVBB

[Talyn]

Tuesday, 21/8

BW: 75.5kg

Some new kit:


Squats
5 x 60kg
5 x 80kg
3 x 100kg
2 x 115kg
1 x 130kg
5x1 x 145kg
2x5 x 120kg

...fourth single I hit the frame of the power rack but recovered OK with a tiny bit of spotter help

[Talyn]

Thursday, 23/8

Bench
5 x 40kg
5 x 50kg
3 x 60kg
4x5 x 70kg
4 x 70kg

...bench spotter was a bit too keen so I may have got a little bit of help on the fifth rep on a few of the sets. Will try it again next time.

DB pullovers
3x10 x 20kg
2x10 x 15kg

other assistance stuff:
DB shoulder press 3x8
DB lateral raise 3x8
DB reverse fly 15, 12, 12
Face pulls, 100 reps total
Tri extensions 3x15

[Talyn]

Saturday, 25/8

BW: 76kg

Squats
2x5 x 60kg
5 x 80kg
3 x 100kg
1 x 120kg
1 x 135kg
1 x 145kg
f x 155kg... lost shape
3 x 140kg
2 x 140kg

Good mornings
5 x 40kg
3x5 x 60kg

GHR
4 x 8

DB pullovers
3x15 x 20kg

Lying leg raises
2 x 20

DB side bends
2x10 x 20kg


Later:

Chinups: 80 total

[baldy]

might take some time getting used to the shoes, does it feel different from your normal flat shoes?

[Talyn]

might take some time getting used to the shoes, does it feel different from your normal flat shoes?

It does, I've found so far it makes me squat a little bit higher than normal, which should be a good thing...

will take some getting used to.

[Talyn]

Tuesday, 28/8

Squats
5 x 60kg
3 x 75kg
5 x 87.5kg
5 x 102.5kg
10 x 115kg
5x10 x 70kg