27 white lights

[Talyn]

Monday, 28/5

BW: 70.5kg

Squats
5 x 60kg
5 x 80kg
3 x 95kg
5x5 x 107.5kg

Bench
5 x 40kg
3 x 52.5kg
5x5 x 65kg

Tri extensions
15kg: 20, 20, 15

[Talyn]

Saturday, 2/6

BW: 70kg

...I have been eating at 3500 calories a day for three weeks now, and still haven't gained any weight, so it's time to up it to 4500 #firstworldproblems

Deadlifts
2x5 x 70kg
5 x 100kg
3 x 120kg
5 x 140kg

OH press
5 x 30kg
3 x 35kg
3x5 x 40kg

DB row
R: 15, 12 x 25kg
L: 15, 12 x 25kg

V pulldowns
13, 12, 10 x 40kg

Good mornings
3x5 x 50kg

HG chins
2 x 5 x bw

[Talyn]

Sunday, 3/6

Chinups
75 reps total

[Talyn]

Monday, 4/6

Squats
5 x 50kg
3 x 70kg
2 x 90kg
2 x 105kg
5x5 x 115kg

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

DB bench
2x5 x 25kg
2x5 x 20kg

DB fly
2x5 x 12kg

Skullcrushers
2x15 x 17kg

[baldy]

nice squats! 5x5 pb?

[Talyn]

nice squats! 5x5 pb?

Thanks!

Yah 5x5 PB's for both squats and bench yesterday. Had more in the tank in the squats than I did on the bench tho...

[Talyn]

Thursday, 7/6

BW: 72.5kg

Deadlifts
2x5 x 70kg
5 x 100kg
2 x 120kg
1 x 135kg
5 x 145kg

OH press
5 x 30kg
3x5 x 42.5kg

Good mornings
3x8 x 50kg

Chinups
6, 5, 4

Lat pulldowns
2x10 x 35kg

[Talyn]

Saturday, 9/6

BW: 72.5kg

Squats
5 x 60kg
3 x 80kg
2 x 100kg
5x5 x 117.5kg

Bench
5 x 40kg
2 x 60kg
5x5 x 70kg

...both the squats and the bench were brutal today. Pretty sure I can increase the weight on the squats next time but I've definitely hit my limit on the bench (for 5x5). Will aim for 15 or so reps next time.

DB bench
3x8 x 20kg

Tri ext
3x15 x 15kg

Decline situps
2x15

Side bends
2x10

[Talyn]

Monday, 11/6

BW: 73kg

Deadlifts
2x5 x 70kg
3 x 100kg
2 x 120kg
1 x 135kg
5 x 150kg
1 x 160kg
1 x 160kg

OH press
5 x 30kg
3 x 37.5kg
3x5 x 45kg

Good mornings
3x5 x 50kg

DB row
R: 1x20 x 25kg
L: 1x20 x 25kg

Lat pulldowns
3x10 x 35kg

[Talyn]

Wednesday, 13/6

Dips
50 reps total (10x5)

Pushups
3x20


Thursday, 14/6

Chinups
50 reps total (5x6, 4x5)

[Lordmuppet]

i'm going to be doing pull ups/chin ups and rows after talking to my physio

[Talyn]

i'm going to be doing pull ups/chin ups and rows after talking to my physio

Definetley worth it if you can. Chins are a are good complimentary exercise to the powerlifts with the added bonus of being badass.

I bought one of those power station type things and have it setup in my lounge room. Great for dips and chinups when I can't get to the gym. I'd love a proper lifting setup at home but I just don't have the space or money.

[baldy]

5x5 x 117.5kg

Really awesome progress on the squats, fear you will over take my 1RM very soon.

[Talyn]

Really awesome progress on the squats, fear you will over take my 1RM very soon.

Thanks. I figure to qualify for the nationals, I'm going to need at least a 170kg squat as a minimum... will try and see if there are any more PB's in there at the next comp in a few weeks.

[Talyn]

Saturday, 16/6

Squats
5 x 60kg
3 x 80kg
2 x 100kg
5x5 x 120kg

...these were good, first set was tough but seemed to get easier as the sets progressed. Will up the weight again on Thursday.

Bench
5 x 40kg
3 x 55kg
2 x 65kg
5 x 72.5kg
4 x 72.5kg (fail/assisted fifth rep)
4 x 72.5kg
4 x 72.5kg
4 x 72.5kg
(total work sets 1x5, 4x4)

...better than I expected, will try 75kg next time.

DB bench
3x5 x 25kg

DB fly
3x8 x 10kg

Tri extensions
3x20 x 15kg