20/07;

Squat

90kg x 6 x 2@7

100kg x 6 x 2@7-8

Working on fixing a hip issue which has been hanging around on and off since late last year.

1ct Bench

70kg x 6 @7

75kg x 6 @8 x 2

Tripushdown

23kg x 12 x 4

21/07;

Row

65kg x 13 + 5 x 4 + 4

Barcurl

20 x 12 x 4

lat pull

40 x 15 + 12 x 3 + 10 x 2 in 8 mins

Planks and V-sits

45/30secs in 8 mins

20 mins LISS on assault bike

22/07

OHP

47.5 x 6@7

50 x 6@9 - rushed into this set and mis-grooved the last rep so @9 for this

50 x 6@8 - better

RDL

75 x 8@7

80 x 8@8 x 2 - hip stayed happy

TAG bench (myo)

70 x 12 + 4 x 2 + 3 overshot a bit here so didn’t get too far

65 x 8 (for fun)

curl

22.5 x 12 x 4

tripushdown

25 x 12 x 3

23 x 12

24/07

Dead w/belt

125 x 6@7

130 x 6@8 x 2

2ct incline

55 x 8@7

57.5 x 8@8 x 2 - short rests

2ct leg press (myo)

137 x 12 + 5 x 5

tripushdown

23 x 12 x 4

curl

20 x 12 x 3

25 x 12

Fast session with quick rests as short on time.

27/07

Squat w/belt

140kg x 1@8

115kg x 6 x 3@8

3mins rests each

1ct bench

95kg x 1 @8(maybe lower)

72.5 x 6@7

77.5 x 6@8 x 2

row

62.5 x 14 + 5 x 5

curl

25 x 12 x 4

triropepull

18 x 12 x 3

23 x 12

20mins LISS on rower - fallen off the conditioning wagon a bit last week

29/07

OHP w/belt

62.5kg x 1@8.5

52.5kg x 6@8 x 3

SLDL

90kg x 8@7

100kg x 8@8 x 4

definitely took the full three minutes rest for these

CGBP myo

60kg x 12 + 5 x 3 + 4

curl

25 x 12 x 4

tripushdown

25 x 12 x 2

23 x 12 x 2

30/07

DB row

17kg x 15 x 5 (8mins)

Planks/V-sits - 60/30secs (8 mins)

HIIT on stationary bike (20mins)

31/07

Dead w/belt

155kg x 1@8

130kg x 6@7 (under)

135kg x 6@8 x 2

Incline (TAG)

47.5kg x 8@5-6

52.5kg x 8@7

60kg x 8@8 x 4

2 mins rests

curl

25 x 12 x 4

cablepushdown

25 x 12 x 2

23 x 12 x 2

01/08

DB row

17kg x 15 x 5 (8mins)

Hanging knee raise x 8 x 2

Plank x 1min x 2 (6mins)

03/08

Squat w/belt

142.5kg x 1

117.5kg x 6 x 3 - widened stance slightly on last set, felt better. Left side caving still

1ct Bench

100kg x 1

75kg x 6 - undershot (again)

77.5kg x 6 x 2

Row

62.5kg x 14 + 5 x 5

curl

25 x 12 x 5

cable pushdown

23 x 12 x 5

06/08

OHP w/belt

65kg x 1

50kg x 6

52.5kg x 6 x 2

SLDL

85kg x 8

90kg x 8 x 4 (short rests)

CGBP

60kg x 15 + 5 x 4 + 4

curl

20 x 12 x 2

25 x 12 x 3

cablepushdown

18 x 12 x 2

23 x 12 x 3

Minimal rest periods throughout as needed to get this done in about an hour

8/08

Dead w/belt

155kg x 1

135kg x 6 x 3

TAG Incline

52.5 x 8

60 x 8 x 4

rushed through these and probably overshot the last set a bit

Leg press

147 x 14 + 5 x 4 + 3

Cablepushdown

18 x 12 x 2

20 x 12 x 3

1 Like

Nice log, I’m going to start mine next week when back from visitant family.

I also had a hip issue (Searing pain when I tensed my hip during Squat/bench/dead and general soreness all the time) that lasted around almost a year, I was running and weight training. I eventually just took 4 weeks off of training at the start of this year and it went, I eased back in to training over 2-3 months. No idea what it was, and it may have gone even if continued training smartly. Who knows. I just know it was frustrating as hell and my progress was awful. I haven’t been running much this year at all though.

10/08

squat w/belt

150kg x 1

120kg x 6 x 3

1ct bench

100kg x 1

77.5kg x 6 x 3

row

65kg x 14 + 5 x 5

curl

20 x 12 x 3

25 x 12 x 2

cablepushdown

20 x 12 x 5

12/08

OHPw/belt

65kg x 1

52.5kg x 6 x 3

SLDL

90kg x 8

100kg x 8 x 4

CGBP

65kg x 12 + 5 x 5/6 (not sure if I did 5 or 6 sets…myorep haze)

curl

25 x 12 x 3

20 x 12 x 2

pushdown

20 x 12 x 5 (superset with curls)

14/08

Dead w/belt

160kg x 1

140kg x 6 x 3

Tag Incline

55kg x 8

57.5kg x 8 x 4 (minimal rest ~90secs)

Leg press

147.5kg x 14 + 5 x 4 + 4

bar curl

20kg x 12 x 5

cablepushdown (all superset with curls)

18 x 12

23 x 12 x 4

17/08

Squat w/belt

120kg x 5

125kg x 5 x 2

1ct Bench

82.5kg x 5

85kg x 5 x 2

Row

70kg x 10

72.5kg x 10

Low stress week

19/08

Dead w/belt

135kg x 5

142.5kg x 5 x 2

OHP w/belt

52.5kg x 5

55kg x 5 x 2

303 squat

65kg x 10

70kg x 10

80kg x 10

Low energy throughout today, had to undershoot a bit

21/08

Squat no belt

120kg x 4

125kg x 4

127.5kg x 4

Floor press

80kg x 4

85kg x 4

87.5kg x 4 - limited options in my gym for overload bench

Rack pull

130kg x 4

140kg x 4

150kg x 4 - slightly above mid-shin, difficult to get a good position on the rack available

24/08

Squat w/belt

140kg x 1

112.5kg x 5 x 5 - 3 mins rest each set, single didn’t move as well as I’d hoped and hip was complaining a lot during warmups but the volume sets felt good like my technique was holding together well

1ct bench

95kg x 1

75kg x 5 x 5 - pretty much exactly like the squat; rough single, was hoping for a bit more but good backoffs, technique feeling decent. Short rests here

Row

60kg x 10

65kg x 10

70kg x 10 x 2 - enjoyed these but feel quite weak on them, definitely @9 on the second set

26/08

Dead w/belt

160kg x 1

127.5kg x 5 x 5 - single moved really well, don’t think I’ve been getting enough air in at the start on deads so was focusing on that and it seemed to have an impact, did the first couple of reps of each volume set DOH then hooked the rest

Press w/belt

65kg x 1

52.5kg x 5 x 5

303 squat

70kg x 10

80kg x 10

90kg x 10

87.5kg x 10 @9 for sure here

Minimal rests for everything (2-3mins) but still a pretty long session for three movements also doing three days instead of recommended four, thinking maybe something else would be more appropriate right now… will see how it goes