Project: No More Injuries...hopefully

[r31slpr]

21/10/2016

Squat 3x10 95kg

Bench 3x8 82.5kg

Rows 3x8 82.50kg

Ohp 3x8 55kg

Rdl 3x8 95kg

[r31slpr]

Getting harder now and progress is slowing so added reps to some movements this week instead of weight.

 

24/10/2016

Squat 3x10 97.5kg

Bench 10 9 8 82.5kg

Rows 4x8 82.50kg

Ohp 3x8 1x4 55kg a couple push press in there too

Rdl 3x8 97.5kg

Curls 3x8 17.5kg

Edited October 24, 2016 by r31slpr

[r31slpr]

28/10/2016

Missed Wednesday.

Squat 3x10 97.5kg

Bench 2x10 1x9 82.5kg

Rows 4x8 82.5kg

Ohp 4x8 55kg A few were push press. These get harder the more I bench.

Rdl 3x8 97.5kg

Curls 3x8 17.5kg

[r31slpr]

01/11/2016

Squat 3x10 100kg

Bench 3x8 85kg

Rows 3x8 85kg

Ohp 3x8 57.5kg A few were push press. These get harder the more I bench.

Rdl 3x8 100kg

Curls 3x10 17.5kg

[L33SH]

Grats on the 100kg squat!

[r31slpr]

Cheers, I'm aiming 100kg bench for reps or for a ohp single before I move on to something else.

[r31slpr]

03/11/2016

Squat 3x10 100kg

Bench 3x8 85kg

Rows 3x8 85kg

Ohp 3x8 57.5kg Couple push press

Rdl 3x8 100kg

Curls 3x10 17.5kg

 

05/11/2016

Squat 3x10 100kg

Bench 3x8 85kg

Rows 3x8 85kg

Ohp 3x8 57.5kg Couple push press

Rdl 3x8 100kg

Curls 3x10 17.5kg

[r31slpr]

Buggered today so just repeated last weeks workout

08/11/2016

Squat 3x10 100kg

Bench 3x8 85kg

Rows 3x8 85kg

Ohp 3x8 57.5kg Couple push press

Rdl 3x8 100kg

Curls 3x10 17.5kg

[r31slpr]

Feeling a bit off the last couple weeks, so just taking it easy for now.

14/11/2016

Squat 3x10 100kg

Ohp 3x8 57.5kg

Rows 3x8 85kg

 

16/11/2016

Split Squat 3x8 40kg

Bench 3x8 70kg

Rows 3x8 70kg

Ohp 3x8 50kg Couple push press

Rdl 3x8 90kg

Curls 3x8 15kg

[r31slpr]

Still going at this, dropped off a little over christmas and new year.

Lowered weights on a few things, form was getting sloppy. Reps are a lot slower and more controlled now.

This week mostly looked like this.

16,18,20/01/2017

Squat 3x10 105kg

Bench 3x8 80kg

Rows 3x8 70kg

Ohp 3x8 50kg

Rdl 3x8 105kg

Curls 3x10 17.5kg

 

[r31slpr]

23/01/2017

Squat 3x10 107.5kg

Bench 3x8 82.5kg

Rows 3x8 72.5kg

Ohp 3x8 52.5kg

Rdl 3x8 107.5kg

Curls 3x8 20kg

[r31slpr]

25/01/2017

Lunges 3x8 60kg hip was a bit tight

Bench 3x8 82.5kg

Rows 3x8 72.5kg

Ohp 3x8 52.5kg

Rdl 3x8 107.5kg

Curls 3x8 20kg

[r31slpr]

28/01/2017

Squat 3x10 107.5kg

Bench 3x8 82.5kg

Rows 3x8 72.5kg

Ohp 3x8 52.5kg

Rdl 3x8 107.5kg

Curls 3x10 15kg

Shoulder and elbow have been feeling a bit off, will see how it feels next week

[r31slpr]

This weeks was pretty much all the same. Elbow is feeling a little better, shoulder is mostly ok. Have moved to 5x5 for ohp because i was getting too much of a pump with the higher reps and my shoulder would start sticking in the last couple reps.

30/01/2017, 01/02/2017, 03/02/2017

Squat 3x10 110kg

Bench 3x8 85kg

Rows 3x8 75kg

Ohp 5x5 55kg

Rdl 3x8 110kg

Curls 3x12 15kg

[r31slpr]

Switched to 5x5 on a couple exercises for reasons.

06/02/2017

Squat 3x10 112.5kg

Bench 3x8 87.5kg

Rows 5x5 77.5kg

Ohp 5x5 57.5kg

Rdl 3x8 112.5kg

Curls 3x8 17.5kg