Seconds out, round two!

DamienH

Wide Grip PBNs
44kg
3x8
Needs work. Feels strange but in a good way

Dips
+22kg
5x5

Horizontal Rows
UH, OH, Wide, Close
1 set of 6 with each grip. Moved the box out more and the bar up a bit.

Cable Crunch
6x6 39kg

Leg Raises 3x8

DamienH

Deadlift
166, 175, 180, 175
I accidentally misloaded the bar to 186, got it off the ground. Stupid plates in pounds.

Extensions
20kg
3x12

Pullups
8 singles

SLRDls 3x10 each leg with a band

Side Bends
45kg 3x6
Crunches 45kg
Rollouts

Also did 30mins of cardio waiting for the bus.

DamienH

Press
82, 84, 82, 75 for a triple
84 was a struggle today, so I went for a heavy triple instead.

BB Rows
80kg 3x8
Drop sets of 8 back to 20kg

I had no time for anything else, I have to start making ****ing time!

I'm going to try and get some rollouts and handstands done at home.

DamienH

Pause squats (3 sec)
3x5 93kg

Reverse Lunges
3x10 28kg

Neutral Chins
3,3,3,2,2

Crunches 3x6
Narrow pullthrough 28kg 2x10

Roll outs from knees 5x8
Band Pull aparts 5x12

DamienH

Wide PBNs
43 x 6
45 x 6
48 x 6
50 x 6

Dips
20 x 5
25 x 5
30 x 5

Pullups
8 singles

Incline situps with 5 kg plate
4 x 6

Band Pull Aparts
3 x 15

DamienH

Deadlifts
170, 175, 185, 164
Pretty happy to get the four plates, not at the end of a cycle either. In my mind, it's a PR. The log says 187 was a PR, but I think my maths were off. I hate these bull**** pound plates.

BB Rows
70kg 3x15

Chins
1,2 x 6

AB Rollouts 10,8,6
Crunches

Nice end to the deadlifts, back to front squats next week.

DamienH

Press
80, 84, 89, 84
89 felt good. I went for 94 but I was doubting myself from the start. Either way pretty happy. All done thumbless, looking up.

Pendlay Rows
64 x 5
68 x 5
70 x 5
77 x 5

Crunches
39kg
5x6

Pullups
7 singles

Nice to be up around 90 in the press again. I'm not going to chance anything and hopefully 94/95 will be on the cards next.

DamienH

Squats
Worked up to 130kg for a set of 5

Neutral Chins
3,3,3,2,2,2,2,2

Pullthroughs
31kg
3x8

Incline situps +12kg
4x6

Single leg deadlifts
2x10 each leg

Leg Raises 2x8

Reverse lunges 27kg 2x12

DamienH

No belt today

Wide PBNs
Worked up to 60kg x 4
I would have liked a fifth but I knew it wasn't there

Pendlay Rows
84 3x5

I couldn't find the dipping belt so i did close grip bench press instead.
I haven't even sat down on a bench in at least 3 months

CGBP
Started with the bar and worked up in 5kg increments, all for fives
105kg for a set of 5.
I hit the uprights on the sixth rep and got pinned by it, called it a day after that

Extensions
23kg 3x8

Pullups
8 singles

DamienH

Front Squats
118, 120, 122, 125PR

Good Mornings
59 3x10

Incline situps (it was higher up than last time, think it was eight steps)
5x6

RDLs with the band
40 on my left leg, 30 on my right. Sets of 10

Rollouts 3x8

DamienH

I was going to CG bench press but it was packed today, even at 12 in the morning!

Close Grip Incline
84, 86, 89, 84

Thought I'd be able to put up a little bit more.

Rows
Worked up to 89 for a triple. Back was pretty sore because of the goodmornings.
I'm gonna push the rows and general back work for a few weeks.

Chins
4x3

Incline situps 12steps
+5kg
3x4

Didn't sleep enough the night before. I got off work at 4 and was up by 10. I paid the price today.

DamienH

Rdls
125 x 5

Squats
85 x 10
93 x 10

Pullthrough
35 4x6

Pullups
2,2,2,1

Standing Crunch
45 3x5

DamienH

Wide Grip PBNs
55kg 3x5

DB Rows
50kg 2x15 each arm

Dips
+23kg a set of 5

Had to call it a day. Started eating keto style since saturday. Down a couple of lbs due to water. Protein is through the roof

DamienH

Front Squats
Worked up to 127 but got pinned by it. Probably not the best idea to attempt it but I thought it'd be ok. I just wasn't in the right frame of mind. 118,120,123

Good Mornings
61kg 1x10
70kg 3x8

RDLS with the red band

Feeling pretty sluggish today, it's day 5 of no carbs.

DamienH

Forgot to log on Friday. CG Incline Bench, 2.5kg increase.

Power Snatch
Worked up to 59 3x2

Pause Squats (3 sec)
112 kg
1x3

112 2x5 Back Squats
Widened my stance, felt much better

Chins
5x4

SLDL
3x6 84kg
Felt great today. Weight is around 97/98 kg, pretty much all water weight. T-3 days to carb city

DamienH

Klokov Press
5x2 61kg

Bent Over Rows without belt
61 1x10
64 1x10
66 3x10

Dips
Worked up to five with +25kg

Ab wheel
4x5

Side Bends and some other stuff

Best I've felt in a while.

DamienH

Front Squats
130 PR
Felt great

GoodMornings
50kg
5x5

Abwheel outs

Best I've felt in a long time. Weight's 99kg. Presses tmrw

DamienH

I suppose I was due a **** day in the gym

Starting pressing but everything felt heavy

80kg 2x2
70kg 8x3

Chins
12x2

Abs

Happy to get out of there.

DamienH

Weight was 98kg after the gym. Today's carb day

Pause Squats (2secs)
130kg
6x3

Rows (trying them from my deadlift stance)
87kg
8x3

Straight Leg Raises (very close to my hands now)
8,8,6

Neutral chinups
7 singles with an extra 7kg weight.

DamienH

Klokov Press
52kg 8x3

Gym was far too hectic to I did the rest at home.

Pushups with green band
10x5

Red Band Pull Aparts
5x15

Ab wheels
20

DamienH

Paused Press
66kg
3x5

CGBP All reps paused
5 70
4 84
3 93
2 98
1 x 3 102

Shrugs
134 3x5 Forgot my straps

Dips
19,12,10,10,10

Chins
10,6,5,5,5

DamienH

Squats
Warmed up with 8s up to a top set of 102 x 8.
Figured I'd start off low

Pause Squats (3sec)
75 kg 3x5

Machine 2x10
1 leg squats 4x10 e/l
1 leg hypers 5x3 with 18kg
Rollouts 30
DB Side bends 39kg 12,10 e/a

DamienH

Just a light day today
Hang Cleans
68kg
3x5

Lat Pulldowns
GMs
Curls

DamienH

Klokov Press
43kg
3x10

Db Incline
27kgdbs
3x10

Chins
I did them off the top of the rack
20x2

Pushups
100

Decline situps
6x10

DamienH

Deads
143,148,160
114 3x3

BB Rows
61 x 8
64 x 8
66 x 8
75 x 8
80 x 8

GMs
5x10 43kg
SS
Klokov
3x10 43kg

Curls
4x10

DamienH

Press
45x5
50x4
55x3
60x2
65x1
68x1
70x1
75x1
55x14

Chins
55 done mostly in sets of 2 between sets of other things

DB Incline
25s 20,15,15

Dips
5x10

Hanging Raises 2x10
Decline Situps 2x10
Twists 1x10

DamienH

Squats
118, 125, 130
Pause
2x3 98

2x20 Lunges
Leg machine
27 pullups
Decline situps 4x10
Side planks

DamienH

Deads
143,155,158
132 3x3

BB Rows
61 x 8
66 x 8
70 x 8
73 x 8
76 x 8

GMs
3x10 48kg
SS
Klokov
Top set of 7

Curls
2x10

DamienH

Press
70, 75, 77
59 x 14

The 14 was a struggle. All the singles were done beltless

DB Incline
25kg 2x20
Up the weight next time

Dips
4x15

Chins
60 in total, sets of 2 off the rack

Decline Situps
Pushups 100

DamienH

Squats
125,130,134

Pause squats
2x3 107

Did something during the warmups and back feels a bit stiff, no bueno

50 bulgarian squats e/l

30 Pullups/chins