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its going pretty good man. my squat and row are doing great! my bench is kinda lagging, thats what it feels like
i will be back to my old 5rm's on monday
My Training Journal
- Thread starter ExtraMile
- Start date
its going pretty good man. my squat and row are doing great! my bench is kinda lagging, thats what it feels like
i will be back to my old 5rm's on monday
Today - Chest Day:
Flat BB Bench
50kgx7
55kgx5
57.5kgx3
60kgx2
^^warmups
65kgx6 (with little assistance on last two reps
60kgx7 (own effort)
Incline DB Bench:
22.5kg DB's x7
22.5kg DB's x6
Close Grip BB Bench:
50kgx8 (first reps very easy)
50kgx7 (harder)
Straight Bar Tricep Pushdown:
2x8 - cant remember weight.
Lying BB Pullover:
20kgx10
20kgx10
-10-15 mins boxing drills-
work sets
Flat BB Bench
50kgx7
55kgx5
57.5kgx3
60kgx2
^^warmups
65kgx6 (with little assistance on last two reps
60kgx7 (own effort)
Incline DB Bench:
22.5kg DB's x7
22.5kg DB's x6
Close Grip BB Bench:
50kgx8 (first reps very easy)
50kgx7 (harder)
Straight Bar Tricep Pushdown:
2x8 - cant remember weight.
Lying BB Pullover:
20kgx10
20kgx10
-10-15 mins boxing drills-
work sets
Today - Back day
Deadlifts:
60kgx6
70kgx5
80kgx5
90kgx4
100kgx3
110kgx1 (no straps or belt)
110kgx3 x 2sets with straps + belt
(110kg = 242lbs)
Pendlay Row:
40kgx8
50kgx8
50kgx8
55kgx7
(55kg = 121lbs)
Wide Overhand Grip Pulldowns (with squeeze and slow negative):
50.5kg x 8
58kgx8 x2sets
Underhand Grip Pulldowns:
80.5kg x 5
(80kg = 176lbs. 58kg = 128lbs)
Bent Over DB Raises:
5kg DB x8
6kg DB x 13 x2sets
Seated Calf Raises (30 sec rests):
90lbs x 15
90lbs x 9
80lbs x 14
80lbs x 10
WORK SETS
Deadlifts:
60kgx6
70kgx5
80kgx5
90kgx4
100kgx3
110kgx1 (no straps or belt)
110kgx3 x 2sets with straps + belt
(110kg = 242lbs)
Pendlay Row:
40kgx8
50kgx8
50kgx8
55kgx7
(55kg = 121lbs)
Wide Overhand Grip Pulldowns (with squeeze and slow negative):
50.5kg x 8
58kgx8 x2sets
Underhand Grip Pulldowns:
80.5kg x 5
(80kg = 176lbs. 58kg = 128lbs)
Bent Over DB Raises:
5kg DB x8
6kg DB x 13 x2sets
Seated Calf Raises (30 sec rests):
90lbs x 15
90lbs x 9
80lbs x 14
80lbs x 10
WORK SETS
Why the straps and the belt?
At 14 you don't need those! Work on your technique rather than going all out. Chill punk, chill!
God damn I just remembered I forgot romanians 
I thought it seemed a bit short... lol
Belt because I hurt my back yesterday boxing, I twisted too much too quickly and hurt the left side of it. That is the first time Iv used my belt in months. Straps because I tryed 110kgx1 and my grip was failing even on the first rep.
I thought it seemed a bit short... lolBelt because I hurt my back yesterday boxing, I twisted too much too quickly and hurt the left side of it. That is the first time Iv used my belt in months. Straps because I tryed 110kgx1 and my grip was failing even on the first rep.
