Pull, Push & Legs

InKonspikuou2

Week 6 - Legs

Back Squats

180 x 5
180 x 5
180 x 5
180 x 5
180 x 5


Barbell Stiff Leg Deadlifts

145 x 5
145 x 5
145 x 4
145 x 3
145 x 3


Seated Leg Press

240 x 5
240 x 5
280 x 5
280 x 5
300 x 5

Ab work

InKonspikuou2

Week 7 - Pull (Tuesday)


Deadlifts

165 x 5
165 x 5
165 x 5
165 x 5
165 x 4


Barbell Rows

100 x 5
100 x 5
100 x 5
100 x 5
100 x 3


Seated hammer curls

30 x 5
30 x 5
30 x 4
30 x 4
30 x 3



Week 7 - Push (Thursday)


Barbell Bench Press

120 x 5
120 x 5
120 x 5
120 x 4
120 x 4


Standing Barbell Shoulder Press

85 x 5
85 x 5
85 x 5
85 x 5
85 x 4


Close Grip Bench Press

85 x 5
85 x 5
85 x 5
85 x 5
85 x 4



Week 7 - Legs (Saturday)

Back Squats

145 x 15
165 x 10
185 x 5
185 x 4
185 x 4


Barbell Stiff Leg Deadlifts

145 x 5
145 x 5
145 x 5
145 x 4
145 x 3


Seated Leg Press

240 x 5
240 x 5
280 x 5
280 x 5
300 x 5

Ab work

InKonspikuou2

Week 8 - Pull (Tuesday)


Deadlifts

165 x 5
165 x 5
165 x 5
165 x 5
165 x 5


Barbell Rows

100 x 5
100 x 5
100 x 5
100 x 5
100 x 4


Seated hammer curls

30 x 5
30 x 5
30 x 5
30 x 3
30 x 3

InKonspikuou2

Week 8 - Push

Barbell Bench Press

80 x 15
100 x 10
120 x 5
120 x 5
120 x 4


Standing Barbell Shoulder Press

85 x 5
85 x 5
85 x 5
85 x 5
85 x 5


Close Grip Bench Press

85 x 5
85 x 5
85 x 5
85 x 5
85 x 5

InKonspikuou2

Week 8 - Legs

Back Squats

145 x 15
165 x 10
185 x 5
185 x 5
185 x 5


Barbell Stiff Leg Deadlifts

145 x 5
145 x 5
145 x 5
145 x 5
145 x 4


Seated Leg Press

240 x 5
240 x 5
280 x 5
280 x 5
300 x 5

Ab Work

InKonspikuou2

Switched program for remaining month on bulk

Week 1 - Day 1

Squats

180 x 5
185 x 5
190 x 5

Close Grip Bench Press

85 x 5
90 x 5
95 x 5

Deadlifts

160 x 1
165 x 1
170 x 1
175 x 1
180 x 1

Weighted Chest Dips

20 x 8
20 x 8

InKonspikuou2

Was sick last week so took a week off the weights. Kept up some mild cardio for 2 days. Gonna disregard the one session also as i didn't feel the best doing it.


Week 1 - Day 1

Deadlifts

180 x 3
185 x 2
187.5 x 1
190 x 1
192.5 x 1

Straight leg Deadlifts

100 x 4
100 x 4
100 x 4
100 x 4

Barbell Rows

100 x 4
100 x 4
100 x 4
100 x 4

Hammer Curls

25 x 12
25 x 12
25 x 12

Chin ups

BW x 8
BW x 7
BW x 5

InKonspikuou2

Week 1 - Day 2

Squats

185 x 4
185 x 4
190 x 4
190 x 4


Press

90 x 4
90 x 4
90 x 4
90 x 4

Close grip bench press

100 x 4
100 x 4
100 x 4
100 x 4

Weighted Dips

20 x 12
20 x 12
20 x 12

InKonspikuou2

Week 1 - Day 3

Deadlifts

185 x 3
187.5 x 2
190 x 1
12.5 x 1
195 x 1

Straight leg Deadlifts

100 x 4
100 x 4
100 x 4
100 x 4

Pendlay Rows

110 x 4
110 x 4
110 x 4
110 x 4

Hammer Curls

25 x 12
25 x 12
25 x 12

Chin ups

BW x F
BW x F
BW x F

InKonspikuou2

Week 2 - Day 1

Squats

190 x 4
190 x 4
192.5 x 4
195 x 4


Press

92.5 x 4
92.5 x 4
90 x 4
90 x 4

Close grip bench press

100 x 4
100 x 4
100 x 4
100 x 4

Weighted Dips

20 x 12
20 x 12
20 x 12

InKonspikuou2

Decided to do 1rm maxes on the big lifts today before cardio.

Bench press - 142.5
Squat - 215
Deadlift - 227.5
Press - 105

Light warm ups sets followed by 1rm. Shoulders felt tired from pressing yesterday and the bench and squat beforehand. Might have squeezed out an extra 2.5. Need to work on my bench too as would like to bring it up maybe 10-15 more kgs. Getting bored with benching though. Would rather focus on the press.

cardio,shoot me

InKonspikuou2 wrote: »

Done last week between Monday to Wednesday.

*Off program week between weeks 5 & 6*


Barbell Bench Press

100 x 5
110 x 5
120 x 5
130 x 5
140 x 5

150 x 2
160 x 5

InKonspikuou2 wrote: »

Decided to do 1rm maxes on the big lifts today before cardio.

Bench press - 142.5
Squat - 215
Deadlift - 227.5
Press - 105

am i missing something here :P

InKonspikuou2

cardio,shoot me wrote: »

am i missing something here :P

The benching for the 2 weeks i went off program at Christmas were done on the smyth machine. Should have probably made that clear for those that have a look. I wish i could hit 160 on the bench. That's what i'd like to be at now.

cardio,shoot me

ah ok , was wondering!

InKonspikuou2

Week 2 - Day 2

Deadlifts

187.5 x 3
190 x 2
192.5 x 1
195 x 1
197.5 x 1

Straight leg Deadlifts

100 x 4
100 x 4
100 x 4
100 x 4

Pendlay Rows

110 x 4
110 x 4
110 x 4
115 x 4

Hammer Curls

25 x 12
25 x 12
25 x 12

Chin ups

BW x F
BW x F
BW x F

InKonspikuou2

Squats

170 x 8
180 x 6
190 x 4
190 x 4
190 x 4
190 x 4
180 x 6
170 x 8

Press

70 x 8
80 x 6
90 x 4
90 x 4
90 x 4
90 x 4
80 x 6
70 x 8
95 x 2


Close grip bench press

100 x 4
100 x 4
102.5 x 4
105 x 4

Weighted Dips

20 x 12
20 x 12
20 x 12