Project: No More Injuries...hopefully

[r31slpr]

25/05/2016

Squat 3x10 40kg

Bench 3x8 30kg

Row 3x8 30kg

Ohp 3x8 30kg

Rdl 3x8 40kg

Curls 3x8 30kg

[r31slpr]

28/05/2016 Was flat out yesterday so did it today instead

Squat 3x10 45kg
Bench 3x8 32.5kg
Row 3x8 32.5kg
Ohp 3x8 32.5kg
Rdl 3x8 45kg
Curls 8,10,12 30kg

[Birds]

Your curls per arm or barbell? If the former that's pretty crazy haha

[r31slpr]

Your curls per arm or barbell? If the former that's pretty crazy haha

Per arm, I wish haha it's barbell.

30/05/2016

Changed to 2.5kg on each lift from now, to stop my lower lifts getting too far ahead.

Squat 3x10 47.5kg

Bench 3x8 35kg

Row 3x8 35kg

Ohp 3x8 35kg

Rdl 3x8 47.5kg

Curls 3x8 32.5kg

[r31slpr]

01/06/2016

Squat 3x10 50kg
Bench 3x8 37.5kg
Row 3x8 37.5kg
Ohp 3x8 37.5kg
Rdl 3x8 50kg
Curls 10,10,12 32.5kg

[r31slpr]

03/06/2016

Squat 3x10 52.5kg
Bench 3x8 40kg
Row 3x8 40kg
Ohp 3x8 40kg this is probably going to slow down soon
Rdl 3x8 50kg forgot to add the 2.5 did hip thrusts after anyway so makes up for it
Curls 3x8 35kg

[r31slpr]

06/06/2016

Squat 3x10 55kg
Bench 3x8 42.5kg
Row 3x8 42.5kg
Ohp 3x8 42.5kg
Rdl 3x8 55kg
Curls 3x10 35kg

[r31slpr]

08/06/2016

Squat 3x10 57.5kg
Bench 3x8 45kg
Row 3x8 45kg
Ohp 3x8 45kg
Rdl 3x8 57.5kg
Curls 4x10 35kg

[r31slpr]

10/06/2016

Squat 3x10 60kg
Bench 3x8 47.5kg
Row 3x8 47.5kg
Ohp 8,8,5,8 47.5kg Not really sure what happened there
Rdl 3x8 60kg
Curls 1x8 35kg

3x8 37.5kg

[r31slpr]

13/06/2016

Squat 3x10 62.5kg
Bench 3x8 50kg
Row 3x8 50kg
Ohp 8,4,4,5,3 50kg First lift to slow down
Rdl 3x8 62.5kg
Curls 3x8 37.5kg Slowing these down because i was cheating a little, will stay at this weight for a week or two

[r31slpr]

15/06/2016

Squat 3x10 65kg
Bench 3x8 52.5kg
Row 3x8 52.5kg
Ohp 8,8,6,3 50kg
Rdl 3x8 65kg
Curls 3x8 37.5kg

[r31slpr]

17/06/2016

Squat 3x10 67.5kg
Bench 3x8 55kg
Row 3x8 55kg
Ohp 8,8,5,4 50kg
Rdl 3x8 67.5kg
Curls 3x8 37.5kg

All round shit session, i was in a hurry

[Birds]

What was shit about it? Looks like increase on most things?

[r31slpr]

Just sloppy, not properly warmed up, etc. Was in a hurry to get it done before work.

[r31slpr]

21/06/2016 Running a day late this week

Squat 3x10 70kg
Bench 3x8 57.5kg
Row 3x8 57.5kg
Ohp 4x8 50kg
Rdl 3x8 70kg
Curls 4x8 37.5kg

[Birds]

We forgive you

[r31slpr]

We forgive you

Thanks ever so much, I thought I'd have to beg forgivness

23/06/2016

Squat 3x10 72.5kg

Bench 3x8 60kg

Row 3x8 60kg

Ohp 8,8,4,4 52.5kg

Rdl 3x8 72.5kg

Curls 3x8 40kg

Edited June 23, 2016 by r31slpr

[Birds]

No, but you do have to squat for it

[Birds]

If I can make a recommendation, and feel free to disregard it, but when I did a form reset on all my lifts and started from empty bar like you...adding 5kg each week...I found that squats responded best with 20 rep sets rather than 10. Don't wanna mess with your workout, but I reckon you'd end up stronger at the other end upping the reps on it before upping the weight more!

[r31slpr]

Too much cardio haha nah I'm trying to follow this program as closely as possible for now. I'm not too concerned about how long it takes me to get stronger. 20's would probably make my rest breaks longer, currently 30s to 1 min.

Will definitely consider them later though, I like the conditioning aspect of higher reps.