Leaving the nest

VW 1

VW 1

Not sure what happened with the last post so will re-post

Struck down with Covid so working out at home, reps should have been at 76, but alas I need to purchase some fractional plates still

Bench press

Bar x 10

40kg x 8

50kg x 6

60kg x 5

70kg 4 x 4, 1 x 10

Wide grip bench

60kg 4 x 8

Narrow grip bench

60kg 4 x 8

VW 1

Covid absence over, hopefully haven't lost any strength. Felt good (or as good as you can feel deadlifting) last night.

Deadlift

Bar x 8, 70kg x 8, 100kg x 6, 120kg x 4

145kg 5 x 4

Standing Barbell row to chin

32.5kg 4 x 8

Bent over row

65kg 4 x 8

Seated DB OH Press

20kg 4 x 8 [go to 22.5 next week]

DB front raises

7.5kg 4 x 12 per arm

VW 1

Haven't gotten near a gym the past 10 days, family funeral and a hectic work week saw to that. Dived back in with a squat session yesterday evening.

Squat bar x 8, 60kg x 8, 90kg x 6 110kg x 4 130kg x 3

145kg 4 x 3, 1 x 5

Split squat with 20kg DBs 4 x 8

Seated OH DB press 20kg 4 x 8

DB thrusters 14kg 4 x 12

VW 1

Bench press

Bar x 8, 40kg x 8, 50kg x 60kg x 6, 70kg x 4

80kg 5 x 3

Wide grip bench 55kg 4 x 8 

Narrow grip bench 55kg 4 x 8

Standing strict OH Press 27.5kg 

Hammer curl 17.5kg DB 4 x 12

VW 1

Deadlift 

Bar x 8, 70kg x 8, 100kg x 6, 130kg x 5

150kg 5 x 3

Bent over row

65kg 4 x 8

Standing barbell row to chin

35kg 4 x 8

Seated OH DB press 

20kg 4 x 8

DB front raises 

10kg db 4 x 8

Need to order chalk, was suffering from slippage on the last set or two of DLs. Still very happy with my progress given the relative lack of volume of sessions.

VW 1

Really getting frustrated with my lack of ability to get regular sessions in. Was sick for nearly a week and then had a weird trapped nerve that stopped all power in my wrist, so was restricted to running for the next 2 weeks.

Back in the gym yesterday and a relatively easy re-introduction session hitting all the compound lifts.

Squat

Bar x 8

60kg x 8

80kg x 6

100kg x 4

120kg 5 x 5

Deadlift

60kg x 8

80kg x 6

100kg x 4

120kg 5 x 5

Bench

40kg x 8

60kg 5 x 5

Patsy167

That's good going after 2 weeks off. Onwards an upwards.