27 white lights

[Talyn]

Are you on the start of new training program? Deadlifts look light with decent volume, they must be flying up.

Not anything specific, I'm just trying to do reps on a regular basis to keep up with my improved squatting lately. For me deadlifting anything over ~130kg for reps is not easy due to my grip being rubbish.


Thursday, 22/12

Squats
5 x 40kg, 5 x 60kg, 3 x 90kg
1 x 100kg
1 x 115kg
1 x 125kg
1 x 135kg, new low bw PB
f x 140kg

DB bench
8 x 17kg
8 x 20kg
8 x 20kg
8 x 20kg
5 x 22kg

Leg extensions: 3x10
Tri extensions: 3x20
Dips: bw, 2x5

[Talyn]

Saturday, 24/12

Deadlifts
2x5 x 60kg, 3 x100kg
1 x 130kg
1 x 150kg... not really feeling it today

Chins, each set alternating between shoulder-width chinup grip and shoulder-width pullup grip
5, 5, 5, 4, 4, 4

Good mornings
3x5 x 40kg

Barbell rows
3x8 x 40kg

Squats...
5 x 40kg
5 x 60kg
5 x 60kg
3 x 80kg
1 x 100kg
1 x 110kg
1 x 120kg
3 x 100kg
...starting to re-train my squats with a low bar style. Mainly to address my technique which tends to turn to shit / become a good morning when it gets heavy. Shoulders pinned back, bar on my rear delts. Felt a bit cramped and wierd, but I'm hoping I'll get used to it. Easy run up to 120kg on that, will see how it goes over the next few weeks.

[Talyn]

Tuesday, 3/1

First session since before Christmas. Bit rough.

Squats
5 x 60kg, 3 x 80kg
5 x 90kg
5 x 90kg
8 x 90kg

DB bench
5 x 15kg
5 x 20kg
5 x 20kg
8 x 20kg

Pullups, alternating with chins each set
5, 5, 4, 4, 3, 3, 2, 2

Skullcrushers
1x15, 1x10

Dips
2x5

Hypers
2x25

[Talyn]

Thursday, 5/1

Deadlifts
2x10 x 60kg
5 x 80kg
5 x 100kg
1 x 120kg

Good mornings
3x8 x 40kg

Seated DB press
5 x 15kg
5 x 15kg
8 x 15kg

Chins
10, 7, 6

Tri extensions
20 x 15kg
10 x 15kg

Forcing myself to adapt to hook grip for deadlifting and low bar for squatting, so the numbers are going to be down a little compared to normal.

[Talyn]

Saturday, 7/1

Squats
5 x 60kg
3 x 80kg
2x5 x 92.5kg
10 x 92.5kg

DB Bench
5 x 15kg
3x5 x 22.5kg

Pullups, alternating with chinups
5, 5, 4, 4, 3, 3

Skullcrushers, alternating with cgb
2x12

DB fly
3x8

Hypers
2x20

[Talyn]

Tuesday, 10/1

Squats
5 x 60kg
3 x 80kg
5 x 95kg
5 x 95kg
10 x 95kg
1 x 105kg
1 x 110kg
1 x 115kg
1 x 120kg

...low bar squatting feels nice and solid, even more so now I've found my long-lost wrist wraps. I think a PB is not far away.

OH press
5 x 30kg
5 x 30kg
10 x 30kg
3 x 40kg
3 x 40kg

Lat pulldowns: 3x8 x 35kg
Incline DB bench: 3x10 x 15kg
Dips: 5, 5, 8
Situps: 2x15

[^toby^]

Tuesday, 10/1

Squats
5 x 60kg
3 x 80kg
5 x 95kg
5 x 95kg
10 x 95kg
1 x 105kg
1 x 110kg
1 x 115kg
1 x 120kg

...low bar squatting feels nice and solid, even more so now I've found my long-lost wrist wraps. I think a PB is not far away.

good stuff, bro!

[Lordmuppet]

how does your deadlift program work?

[Talyn]

good stuff, bro!

Thanks toby!

how does your deadlift program work?

There isn't one. I'm just aiming to deadlift once a week and get used to hook grip. Going to experiment with this until late Feb.

[Talyn]

Thursday, 12/1

Deadlifts
5 x 60kg, 5 x 60kg, 3 x 80kg
1 x 100kg
2 x 120kg
5 x 100kg
5x3 x 100kg

DB bench
5 x 15kg
5 x 20kg
5 x 25kg
3 x 25kg
4 x 25kg
4 x 25kg

Lat pulldowns
3x8 x 40kg

DB fly
3x8 x 10kg

[Talyn]

Saturday, 14/1

Squats
5 x 50kg, 3 x 70kg
5 x 100kg
5 x 100kg
8 x 100kg
2 x 120kg
2 x 120kg

Incline DB bench
5 x 15kg
5 x 15kg
8 x 15kg

Closegrip bench
3x5 x 40kg

Dips
3x6

[Talyn]

Shit is crazy at the moment. I have a job interview Thursday and if I get through that one, have another on Monday. Been house hunting most nights for the last week and a bit, getting to know the train to Shenfield very well. Put an offer down on a new place, but am now getting dicked around by the real estate agent and nothing is really happening. Fun times.


Tuesday, 17/1

Squats
5 x 60kg, 3 x 80kg
5 x 102.5kg
5 x 102.5kg
8 x 102.5kg
1 x 112.5kg
1 x 122.5kg
2 x 122.5kg
1 x 127.5kg

Incline bench
3x8 x 40kg

Chins: 1x12
Pullups: 4, 4
DB row: 2x10 x 20kg

[Talyn]

Signed the paperwork on the new flat. Moving to Essex on 13 Feb.


Friday, 20/1

Deadlifts
5 x 60kg, 3 x 80kg
4 x 100kg
1 x 110kg, abandonded hook grip
5 x 110kg
3x5 x 120kg

OH press
5 x 30kg
3x5 x 35kg

Chinups alternating with pullups
5, 5, 5, 5, 5, 5

GHR
3x8

[Talyn]

Saturday, 21/1

Squats
5 x 60kg, 5 x 80kg
3 x 100kg
1 x 110kg
1 x 120kg
1 x 130kg
2 x 120kg

DB bench
5 x 20kg
3x5 x 22.5kg

Dips
5, 5, 5

Wide grip pullups
4, 4, 4

Leg extensions
3x10

Leg curls
3x10

Skullcrushers
2x8

[Lordmuppet]

Nice double on the squat. I did one this weekend too but only for 114kg.

It is fun that we are close enough in weights lifting/bw to make races very interesting. I'm switching from hooks to straps next week as part of my reintroducing proper gripped deadlifts