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Thread: My training diary

  1. Default Back and biceps

    #2531
    MP Veteran

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    Deadlifts
    70kg x 5
    120kg x 3
    150kg x 2
    180kg x 1
    200kg x 5, 3, 2, 1
    20 minutes

    Lat pull-down underhand grip
    47kg x 8
    61kg x 8
    75kg x 8
    88kg x 6
    75kg x 6
    61kg x 6

    Hammer curl
    14kg x 8
    16kg x 8
    18kg x 4
    16kg x 6
    14kg x 7

    Machine preacher curl
    50kg x 6 ds
    36kg x 4 ds
    23kg x 5

    40 minutes. Bodyweight 15st 9lbs.

    Maybe had 6 on deads but total volume was a pb.
    Use this code MP143 to get 5% off your first order.
    My training diary http://community.myprotein.com/train...ing-diary.html
  2.  
    #2532
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    Awesome DLs dude
    stronglikewood likes this.
    Now accepting new Online Coaching clients, get in touch! Read my training log.

    Disclaimer:
    All posts on these forums are for information and discussion purposes only and solely the views of the forum member who posted. No posts constitute or replace medical advice. Any information should be considered in regard to specific circumstances. All advice is followed at your own risk and should be followed up with your own research or doctors advice.

    James is a Global Moderator.
  3. Default Smolov bench day 2 + upper

    #2533
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    Bench press
    20kg x 20
    60kg x 3
    85kg x 2
    105kg x 7 x 5 lrp
    19 minutes. Made harder as did in running trainers and no chalk but still easy

    Seated machine row
    32kg x 8
    45kg x 8
    66kg x 8
    86kg x 4
    66kg x 7
    45kg x 10

    Behind the neck press Smith
    20kg x 10
    30kg x 9
    40kg x 4
    30kg x 6
    20kg x 8

    35 minutes. Bodyweight 15st 8.5lbs.
    Use this code MP143 to get 5% off your first order.
    My training diary http://community.myprotein.com/train...ing-diary.html
  4. Default Lower

    #2534
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    Front squat
    20kg x 8
    60kg x 3
    80kg x 1
    90kg x 1
    100kg x 1
    110kg x 1
    120kg x 1
    130kg x 1
    140kg x 1 much smoother rep than last time I did this
    145kg x F
    115kg x 3 x 3
    20 minutes

    Deadlift
    130kg x 10 x 1

    31 minutes.
    Use this code MP143 to get 5% off your first order.
    My training diary http://community.myprotein.com/train...ing-diary.html
  5. Default Smolov bench day 3 + arms

    #2535
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    Bench press
    20kg x 20
    60kg x 4
    100kg x 4 lrp
    110kg x 8 x 4 lrp
    21 minutes

    Lat pull-down underhand grip
    45kg x 8
    66kg x 8
    86kg x 8
    73kg x 6
    59kg x 8

    Rope push downs
    27kg x 8
    32kg x 6
    36kg x 4
    27kg x 7

    Incline Db curls
    14kg x 8
    16kg x 6
    18kg x 2
    14kg x 5

    Machine preacher curl
    54kg x 4 ds
    45kg x 2 ds
    36kg x 3 ds
    27kg x 3

    38 minutes.
    Last edited by stronglikewood; 22-04-2017 at 08:44 PM.
    Use this code MP143 to get 5% off your first order.
    My training diary http://community.myprotein.com/train...ing-diary.html
  6. Default Lower

    #2536
    MP Veteran

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    Deadlifts
    120kg x 3
    150kg x 3
    180kg x 5 x 3
    14 minutes. Made much harder as no chalk!

    Leg press
    197kg x 10
    247kg x 8
    297kg x 4
    247kg x 8
    197kg x 9

    Calf press
    197kg x 8, 6, 5
    147kg x 9, 7, 7

    32 minutes.
    Use this code MP143 to get 5% off your first order.
    My training diary http://community.myprotein.com/train...ing-diary.html
  7.  
    #2537
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    What prep you running for the push/pull? Going to load intensity and reduce volume coming into it?
    Now accepting new Online Coaching clients, get in touch! Read my training log.

    Disclaimer:
    All posts on these forums are for information and discussion purposes only and solely the views of the forum member who posted. No posts constitute or replace medical advice. Any information should be considered in regard to specific circumstances. All advice is followed at your own risk and should be followed up with your own research or doctors advice.

    James is a Global Moderator.
  8. Default Smolov bench day 4

    #2538
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    Bench press
    20kg x 12
    60kg x 3
    85kg x 2
    105kg x 1
    115kg x 10 x 3 lrp

    29 minutes.

    Bodyweight 15st 10.5lbs. Made more difficult by having no chalk. Need to get some asap.
    Use this code MP143 to get 5% off your first order.
    My training diary http://community.myprotein.com/train...ing-diary.html
  9.  
    #2539
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    Quote Quote
    Originally Posted by James View Post
    What prep you running for the push/pull? Going to load intensity and reduce volume coming into it?
    Yeah rough plan in my head is

    190kg x 5 x 3
    200kg x 4 x 3
    210kg x 2/3 x 3
    220kg x 1 x 3
    Comp 230+

    Maybe not pb at comp but get a total posted at least.
    Use this code MP143 to get 5% off your first order.
    My training diary http://community.myprotein.com/train...ing-diary.html
  10. Default Smolov bench day 5

    #2540
    MP Veteran

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    Bench press
    20kg x 20
    60kg x 3
    85kg x 3
    105kg x 6 x 6 lrp

    23 minutes.
    Use this code MP143 to get 5% off your first order.
    My training diary http://community.myprotein.com/train...ing-diary.html

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