Redemption!

[Ominouswriter]

Hi guuys

Thought I'd post my journal up on here, brief background:

- trained consistently in late teens/early 20s and made good progress

- sporadic training over last 5 years, tore knee twice, tore hamstring twice

- back in the gym since January this year, although only really training legs again recently (injuries)

- aims are to look in good shape (12% ish) and beat previous PBs by end of year ( 200 sq, 145 bp, 250 dl @91k)

 

[Ominouswriter]

Full body workout

Squats

Bar x5
60 x5
80 x5
100 x5
120 x5
130 x5, (low starting point but at lest pain free)

Ham curls

1 x warmup
70 x8
50 x12

Seated Calves

1 x warmup
50 x8
40 x12

Flat DB BP

20 x5
30 x5
38 x5
46 x5
50 x8
44 x8

Standing BB OHP

Bar x
40 x5
50 x5
60 x5
50 x8

Bent row

60 x5
70 x5
80 x5
90 x5
80 x8

Hammer Pulldown

40 x6
60 x6
80 x6
70 x8

AM BW was 92k

NB

Aim is to get squats back to 170+ x5 by year end

Training full body eod, volume isn't that high to allow for more frequency

Just trying to eat consistently for now with decent foods and sufficient protein for rest of year

 

[Ominouswriter]

Upper session

Bench Press

Bar x
60 x5
80 x3
100 x2
120 X1
130 X1
135 X1
137.5 X1
140 x1
142.5 missed

Close Bench

60 x5
80 x5
90 x5
100 x5

DB tricep extensions

12 x8
14 x8
16 x7

Pec Dec, 4 sets

Chest Support Row, 4 sets

Curls, 2x5 w/16

NB:

Pleased with the bench today, haven't gone over 120 all year so good to hit 140 with little heavy work

Was supposed to be doing full body today but mate was up visiting and wanted to hit heavy bench.

BW was right around 91k this AM

Aim for bench this year is 150 or more

 

[Eddie 1977]

In bro goodluck with the goals buddy .

 

[Ominouswriter]

Thanks Eddie!

Been a weird day today, came off anti depressants a few weeks ago.. Mood is all over the place.

Only way is up now though!

 

[Eddie 1977]

Onwards and upwards bro

 

[Ominouswriter]

Did a leg/chest session Sunday, cut it short as ran out of time.

Didn't note it but wasn't anything too exciting, decided to switch back to upper/lower, the full body sessions have been taking too long and I'm running out of steam

 

[Ominouswriter]

Upper (OHP focus day)

Standing BB OHP

Bar 2x
40 x5
50 x5
60 x5

67.5 x5
67.5 x5
67.5 x5
67.5 x5
67.5 x5, all moved ok, 70 next time

Incline DB BP

20 x5
28 x5
36 x5

44 x5
38 x8
38 x6

Seated Row

2 x warmups
120 x6
110 x8
100 x8

DB extensions

2 x warmup
16 x8
16 x6
14 x8

NB:

Really working on my nutrition this week, got a solid diet plan and hopefully will see some good progress on it

BW this AM: 91.5k

 

[Ominouswriter]

Lower (DL focus)

DL

60 x3
60
100
140
170
200 all singles
227.5 single

Leg Press

4 x progressive warmups
260 x8
260 x8
260 x8

Kneeling hamstrings

15 x8
25 x10
20 x10

Calves

40 x13
40 X11
40 x10

NB:

Volume a little low today, have had no energy recently just feeling exhausted all the time.

Having said that, pleased with the 227.5/500lb pull as I've only done deadlift a handful of times this year... 250k on the cards this year!

 

[Ominouswriter]

Squats (+ some bonus BP)

Squat

Bar 2x
60 x5
80 x5
100 x5
120 x5
140 x5, (up 10kg)

Leg Press (different machine)

4 x8 warmups
220 x12
200 x15, legs pumped

Calves

40 x20
50 x10
50 x10

Flat DB BP

22 x5
32 x5
42 x5
50 x7*
45 x8

Gym shutting soon so left it there

NB:

Squats felt good, 140 x5 was a grind but just need more time under the bar, no doubt I'll be 170-175x5 by year end

*only hit 50x7 on the DB BP, not sure why, maybe fatigue, or could be that the DBs were different and much more compact

AM BW: 91.5k

 

[Ominouswriter]

 

[Ominouswriter]

Ok so been away staying with my mum this week, been visiting family and generally been out of routine. Got down the gym today for an upper workout, went ok.

Upper

Strict BB OHP

Bar x warmups
40 x5
50 x5
60 x5
70 x5
70 x5
70 x5
70 x5
70 x5

CGBP

Bar x warmups
40 x5
60 x5
80 x5
100 x5
100 x5
100 x5

Row Machine

30 x10
40 x10
40 x10

NB:

OHP felt tough today, but going to stick with 5x5 until I hit at least 75 5x5

Switching gyms to a more strength/powerlifting friendly setup next week, aiming to compete again next year

 

[Ominouswriter]

Quick push session today, didn't have enough time for a full lower session so doing that tomorrow instead

Flat DB BP

20 x5
30 x5
36 x5
44 x5
50 x8 - seem to be stuck at this weight
46 x8

CGBP

Bar x warmups
40 x5
60 x5
80 x5
100 x5
110 x5

Incline Skulls

Bar x warmups
20 x10
30 x8
25 x10

Short session today, joining a new gym tomorrow and have a new schedule, details below

 

[Ominouswriter]

New routine as from Monday 31st

Monday- Heavy Squat

Squat 5x5
- deficit DL 3x5
- GHR 4 xAMRAP
- Row 5x5
- abs

Weds- light squat/heavy bench

Squat 5x8 (80% of Mondays 5x5)
Bench Press 5x5
- wide grip bench: 1x5-8,1x8-12
- Dumbell bench: 3x near failure
- triceps x3 sets
- pull-ups 4xAMRAP

Friday- heavy DL/ light bench

DL 5x3
BP 5x8
- CGBP 3x5
- incline dumbells 3x near failure
- pull-ups 4x AMRAP

Sat (optional extra day with missus)

 

[Ominouswriter]

Monday- squat + pulls + bench

Squat

Bar 2x
60 x5
80 x5
105 x5
125 x5
145 x5
150 x5

Deficit DL

60 2x
100
140
170
200
220 missed

Leg Press

120 x8
160 x8
200 x8
240 x8

Bench Press

Bar 2x
45 x5
65 x5
85 x5
105 x5
105 x5
105 x5
105 x5
105 x5

Calves

40 x10
40 x10
40 x10