| Wed 24/10/18 BW: 90 |
Fri 26/10/18 |
Sat 28/10/18 |
|---|---|---|
| SQ 20x5x3 30x5 40x4 50x1 55x5x3 |
SQ 20x5x3 30x5 50x3 60x2 (workset) failed last 3 reps 50x5x3 Deloaded |
SQ 20x5x3 30x5 40x3 52.5x5x2 52.5x6 |
| BP 20x5x2 30x5 40x3 50x1 52.5x5x3 |
Press 20x5 25x5 27.5x4 35x5,4,3 |
BP 20x5 30x5 40x5 55x5x3 |
| DL 40x5 50x5 60x3 65x1 77.5x5 Notes : SQ:Add more depth to your squat, think about mid foot, be more balanced, move pelvis further behind BP: drop the bar slower towards your chest DL: go slower and constantly think about mid foot, don’t lean towards your toes |
DL 40x5 50x3 50x1 70x1 82.5x5 Notes: SQ: move the bar in a straight vertical line, add depth. OHP: straighten wrists more, don’t lose energy from excessive movements, don’t unlock your knees DL: straighten your back more, move your pelvis at the same time as your trunk. Think more about mid foot and go SLOWLY. |
DL 40x5 50x5 60x3 70x1 87.5 failed 80x5 Notes: SQ: good depth, loose upper back(fix this) BP: drop the bar slower towards your chest DL: went too fast, whole body was loose, go slower. **muscle soreness In glutes, quads and spinal erectors. |
| MON 05/11/18 BW: 91.7 |
WED 07/11/18 |
FRI 09/11/18 |
|---|---|---|
| SQ 20x5x3 30x5 40x3 50x1 55x5x3 |
SQ 20x5x3 30x5 40x3 50x1 57.5x5x3 |
SQ 20x5x3 30x5 40x3 50x1 55x1 60x5x3 |
| BP 20x5x2 30x5 40x3 50x1 57.5x5x2 57.5x4- 1 rep failed |
Press 20x5 20x5 25x3 30x1 36x5x3 |
BP 20x5 30x5 40x5 50x1 57.5x5x3 |
| DL 40x5 50x5 60x3 70x1 82.5x5 |
Bent Over Row 20x5 30x5 40x5 50x5 50x5 50x5 60x5 BAD FORM |
DL 50x5 60x3 70x1 80x1 85x5 |
| Notes: SQ) reduce knee movement, drop bar slower BP) drop the bar slower towards your chest, reduce unnecessary movement DL) go slower and don’t rush it, don’t flex your knees before the bar is under them |
Notes: SQ) good depth, focus on not bringing your knees forward, have a wider stance, drop bar slower P)on your way down lead with your elbows R) try not to move your back, try to hit your abdomen with the bar over your belly button |
Notes: SQ) don’t move your feet, don’t bring your knees forward during reps. BP) stop moving your legs DL)focus more on mid foot, use your hips and legs more, don’t stray from the vertical line. |
| MON 12/11/18 BW: 93.6 |
WED 14/11/18 |
FRI 16/11/18 |
|---|---|---|
| SQ 20x5x3 30x5 40x3 50x1 55x1 62.5x3 62.5x5 62.5x5 |
SQ 20x5x3 30x5 40x3 50x1 57,5x1 62,5x5x3 |
SQ 20x5x3 30x5 40x3 50x1 60x1 65x4 65x5 high reps 65x5 a little high |
| Press 20x5x2 25x5 30x1 37,5x4 37,5x4 37,5x4 |
Bench 20x5 20x5 30x5 40x3 50x1 55x1 60x5x2 60x4 |
Press 20x5x2 25x5 30x1 37,5x5 37,5x5 37,5x5 |
| Row 20x5 30x5 40x3 52.5x5x3 |
DL 40x5 50x3 60x2 70x1 77,5x1 87,5x5 |
Row 20x5 35x5 45x3 55x5x3 |
| Notes: SQ) don’t give up on the reps and don’t lean forward P) good form, don’t bend your wrists. Lead with the elbow s in the way down. Control the bar’s movement Row) keep your back straight, try to hit your gut with bar , add force |
Notes: SQ) don’t lean forward on the reps, stop looking around , lower your ribcage bp)drop the bar slower and don’t move around with your legs DL) don’t rush pulling, keep the bar at midfoot |
Notes: SQ) don’t move your feet, don’t bring your knees forward during reps. Drop the bar slower. P) good form good reps , lead with elbows on the way down Row) keep your back straight , and don’t look around |
| MON 19/11/18 BW: 94.3 |
WED 21/11/18 |
FRI 23/11/18 |
|---|---|---|
| SQ 20x5x3 30x5 40x3 50x1 57.5x5x3@8 |
SQ 20x5x3 30x5 40x3 45x5x3@5 |
SQ 20x5x3 30x5 40x3 50x2 60x5x3@8.5 |
| Bench Press 20x5x2 20x5 20x5 30x5 40x3 50x1 55x1 60x5x3 @8 |
Press 20x5x2 25x5 30x1 38,5x5@8 38,5x5@8.5 38,5x5@9 |
Bench Press 20x5x2 20x5 20x5 30x5 40x3 50x1 55x1 62.5x5 @8 62.5x4 62.5x3 |
| DL 40x5 50x3 60x2 70x1 80x1 90x5@10 |
Row 20x5 35x5 45x3 57.5x5x3 @7 |
DL 40x5 62.5x3 72.5x1 82.5x1 92.5x5@10 |
| Notes: SQ) focus more on midfoot, drop bar slower, don’t lean forward BP)don’t move feet, push backwards, take big enough breaths DL) don’t bend your back, fix form , at the start of the pull start with pushing the ground with your legs and don’t pull with your arms . |
Notes: SQ) Don’t go too low on the reps. Better form. p) good form, don’t bend your wrists. Lead with the elbow s in the way down. Control the bar’s path. ROW)keep your back straight, try to hit your gut with bar , add force |
Notes: SQ) don’t move your feet, don’t bring your knees forward during reps. Drop the bar slower. Make your ribs face the ground BP) bad form on the failed reps . DL) don’t bend your back, focus on midfoit, at the start of the pull start with pushing the ground with your legs and don’t pull with your arms , keep your butt lower. |
| MON 26/11/18 BW: 95 kg |
WED 28/11/18 |
FRI 30/11/18 |
|---|---|---|
| SQ 20x5x3 30x5 40x3 50x1 62.5x5x3@8 |
SQ 20x5x3 30x5 40x3 47.5x5x3@5 |
SQ 20x5x3 30x5 40x3 50x2 65x5@10 65x5@10 65x3 |
| Press 20x5x2 27.5x3 32.5x1 40x5@8 |
Bench Press 20x5x2 20x5 20x5 30x5 40x3 50x1 55x1 62.5x5 @9 62.5x5 @9 62.5x5 @9.5 |
Press 20x5x2 28.5x3 33.5x1 41.5x5@8.5 41.5x5@9 41x4 |
| Row 20x5 35x5 45x3 55x2 60x5x3 @8 |
DL 40x5 65x3 75x1 85x1 95x5@10 |
Row 20x5 35x5 45x3 55x2 62.5x5x3 @8 |
| Notes: SQ) focus more on midfoot, drop bar slower, don’t lean forward, make tour ribs face the ground P)don’t move feet, push backwards, take big enough breaths row) keep your back straight, try to hit your gut with bar , add force. Stop unnecessary neck movement. |
Notes: SQ) Don’t go too low on the reps. Better form. Bp) push backwards and don’t move your feet,take big enough breaths DL) don’t bend your back, focus on midfoit, at the start of the pull start with pushing the ground with your legs and don’t pull with your arms , keep your butt lower. |
Notes: SQ) don’t move your feet, don’t bring your knees forward during reps. Drop the bar slower. Make your ribs face the ground. Bad form on failed reps P) bad form on the failed reps . row) keep your back straight, try to hit your gut with bar , add force. Stop unnecessary neck movement. |
| MON 3/12/18 BW: 94.3 |
WED 5/12/18 |
FRI 7/12/18 |
|---|---|---|
| SQ 20x5x3 30x5 40x3 50x2 55x1 65x5@8 65x5@8.5 65x5@9 |
SQ 20x5x3 30x5 40x3 50x5x3@5 |
SQ 20x5x3 30x5 40x3 50x2 65x5@10 65x5@10 65x3 |
| B.Press 20x5x2 20x5 20x5 30x5 40x3 50x1 55x1 65x4 60x5 @8 60x5 @8 60x5 @8 |
Press 20x5x2 27.5x3 33.5x1 41x5@9 41x5@9 41x5@10 |
B.Press 20x5x2 35x5 45x3 55x1 65x4 62.5x5 @8 62.5x4 60x5@8.5 |
| DL 40x5 60x5 75x2 80x1 85x5 |
ROW 20x5 35x5 45x3 55x2 65x5x3@8 Lat Pull Down 30x10 40x10 50x10 60x8@10 55x5x3@8 |
DL 50x5 60x5x2 67.5x5x2 @8 |
| Notes: SQ) focus more on midfoot, drop bar slower, don’t lean forward, make tour ribs face the ground BP)don’t move feet, push backwards, take big enough breaths DL) don’t bend your back, focus on midfoit, at the start of the pull start with pushing the ground with your legs and don’t pull with your arms , keep your butt lower. |
Notes: SQ) Don’t go too low on the reps. Better form. P) push backwards and don’t move your feet,take big enough breaths DL) keep your back straight, try to hit your gut with bar , add force. Stop unnecessary neck movement. |
Notes: SQ) don’t move your feet, don’t bring your knees forward during reps. Drop the bar slower. Make your ribs face the ground. Bad form on failed reps BP) bad form on the failed reps . DL) don’t bend your back, focus on midfoit, at the start of the pull start with pushing the ground with your legs and don’t pull with your arms , keep your butt lower. |
| MON 14/12/18 BW: 94.3 |
WED 16/12/18 |
FRI 18/12/18 |
|---|---|---|
| SQ 20x5x3 30x5 40x5 50x5 55x1 52.5x5@7.5 |
SQ 20x5x3 30x5 40x3 50x2 57.5x5x3@8.5 |
SQ 20x5x3 30x5 40x3 50x2 60x5@8.5 |
| B.Press 20x5 25x5 30x5 32.5x5@8 |
B.Press 20x5x2 30x5 40x5 55x5x3@8 |
Press 20x5x2 25x3 30x1 37.5x5x3@8 |
| DL 40x5 50x5 60x5 60x5 |
ROW 20x5 35x5 40x5 50x5 60x5x3@8 Lat Pull Down 55x9x3@8 |
DL 40x5 60x5 65x3 75x5 |
| Notes: |
Notes: |
Notes: |
| MON 21/12/18 BW: 94.3 |
WED 23/12/18 |
FRI 25/12/18 |
|---|---|---|
| SQ 20x5x3 30x5 40x3 50x2 62.5x5@8 62.5@8.5 62.5x5@9 |
SQ 20x5x3 30x5 40x3 50x5x3@6 |
SQ 20x5x3 30x5 40x3 50x2 62.5x5@8 62.5x5@8.5 62.5x5@8.5 |
| B.Press 20x5x2 30x5 40x3 50x1 60x5 @8 60x5 @8 60x5 @8 |
Press 20x5x2 27.5x3 33.5x1 40x5@8 40x5@8 40x5@8 |
B.Press 20x5x2 30x5 40x3 50x1 65x4 62.5x5 @8 62.5x5@8.5 62.5x5@9 |
| ROW 20x5 35x5 45x3 55x2 65x5x3@8 Lat Pull Down 55x10x3@8 |
DL 60x5 65x3 70x1 80x5@9 |
ROW 20x5 30x5 40x3 50x2 67.5x5x3@8 Lat Pull Down 55x11x3@8 |
| Notes: |
Notes: |
Notes: |