The Westlife Dynamic Effort Approach

POSSY

Hecic past week,,,,finished smolov jr... back to normality.

October 3

Bench
5 x 8 x 100.5kg

Close grip
5 x 5 x 80.5kg

Dips
5 x5 x bw

pec flys

tricep push downs

POSSY

Oct 4

First day squatting in 7ish weeks

Squat
3 x 3 x 140kg

Incline Bench
3 x 8 x 80kg

Gym closed earlier than I expected.

POSSY

Oct 5

Lat Pulldowns (cable)

Lat pulldowns (plate loaded)

chest supported row

bent over row (reverse grip)

shrugs

5 x 15 for each with lightish weight

Pullups
3 x 3 x BW

Oct 7

Bench
3 x 3 x 20kg
3 x 40kg
3 x 60kg
3 x 80kg
3 x 100kg
110kg
120kg
130kg
140kg ...PR
3 x 8 x 100kg

Narrow Grip Bench
8 x 60kg
5 x 80kg
3 x 3 x 100kg

Dips
5 x to failure

Pec Fly
5 x 15 x 17.5kg dumbbells

Tricep Triangle Cable Pushdowns

POSSY

Oct 8

Squats
Warmups 20/40/70/90kg
Working 5 x 110kg, 3 x120kg, 3 x 130kg, 3 x 140kg, belt on 150kg, 160kg, 170kg, belt off 6 x 110kg.

Leg Press
8 x 80kg
8 x 160kg
5 x 240kg
5 x 280kg
3 x 3 x 320kg
350kg

Calf Raises (on press)
25 x 40kg
25 x 80kg
3 x 25 x 120kg

Incline Dumbbell Press
4 x 8 x 35kg dumbbells.

POSSY

Oct 12

Bench
15 x 20, 8 x 40, 5 x 50, 5 x 60, 3 x 70, 3 x 80, 3 x 90, 3 x 100, 110, 117.5, 122.5, 130, 135, 3 x 120kg

Close Grip Bench
8 x 60kg, 5 x 70, 5 x 80, 5 x 5 x 90kg

Dips
5 x 5 x BW

Cable Crossovers
5 x lots

Tricep Pulldowns
5 x lots

POSSY

Oct 13

3 x 6 working sets for:
chest supported row : 50kg
seated plate loaded shoulder press: 100kg
plate loaded pulldown: 100kg
bent over row on barbell: 80kg


3 x 15 working sets for:
shrugs: 80kg
lat pulldowns: 60kg

deadlift
up to 3 x 1 x 180kg

POSSY

so done 5 workouts since last post

oct 16 squat to 140kg then other ****
oct 17 bench to 130kg, then 3 x 8 x 100kg then other ****
oct 20 squat to 170kg, then 3 x 8 x 120kg, then incline bench for 3 x 5 x 100kg then other ****
oct 21 bench, to 137.5kg for a sinle then 3 x 8 x 100kg plus other ****
oct 23 deadlift to 210kg then 5 x 180g plus other ****


just havn;t had the time to log the sessions properly

POSSY

Been terrible at keeping this updated...


Oct 27
Bench and deadlifts, 210kg on dead, 135 on bench then other crap.

Oct 26
Squat to 170kg, leg press to loads and incline bench 100kg 3x 3

Must get better at keeping this up to date

POSSY

Oct 29
Bench:
Warm up
3 x 100kg
110kg
120kg
130kg
135kg
3 x 3 x 120kg
5 x 5 x 100kg

Narrow Grip Bench
8 x 60kg
8 x 80kg
3 x 5 x 100kg

Chin Ups
8 x 3

15 min light jog

POSSY

Oct 30

Deadlift
5 x 60kg
5 x 100kg
3 x 140kg
160kg
180kg
200kg
210kg
215kg
8 x 1 x 180kg


Rack Pulls from Shins
5 x 60kg
5 x 100kg
3 x 140kg
180kg
200kg
220kg

Chins
5 x 3

Barbell Overhead Press
5 x 5 x 70kg

Narrow Triangle Cable Lat Pulldown
5 x 5 x 75kg

15 mins jogging with a silent j

POSSY

Oct 31

Squat
3 x 60,80,100,120kg
140kg
160kg
170g
5 x 8 x 100kg

Narrow Palm FacingC Chin Ups
10 x 3

Incline Bench
4 x 3 x 100kg
5 x 100kg

POSSY

Nov 1
Bench to 135kg, then reps, then tricep work, 15min jog

Nov 2
deadlift to 210kg, then lat work, 15 min jog

Nov 4
Bench
warm up
5 x 100kg
110kg,120kg, 130kg, 130kg, 130kg
3 x 8 x 100kg

Narrow Grip
5 x 5 x 100kg

Pin Press
5x5x100kg

Chins
loads x 4-8reps (between each set)

Dips
5 x 5 x BW

15min jog

POSSY

Nov 7

Squats
5 x 60,100,120
140
160
170
170
170

Incline Bench
5 x 60
5 x 80
3 x 3 x 100

Cleans
40kg Up to 90kg

Chins
lots over course of workout

15min jog