k31th less WHY; more WOT Site Developer 28,303 Member For: 16y 15d Gender: Male Location: Melbourne Posted 12/05/23 05:13 AM Share Posted 12/05/23 05:13 AM I re-added shoulder press to my workouts... still not a fan, but gotta do things that you're not a fan of, I reckon gained strength in that area anyway, which is good, but the upper pec/shoulder/delt is basically the only part of my physique I'm not a fan of, so shoulder exercises it is! 1 Link to comment Share on other sites More sharing options...
Puffwagon Puff Gold Donating Members 15,128 Member For: 9y 2m 26d Gender: Male Location: South Australia Posted 12/05/23 05:21 AM Share Posted 12/05/23 05:21 AM Nice one bruv. I added 45 degree incline bench for accessory work recently. The weight isn't that heavy but the accessory work is done with 5x10 reps so does the job. Link to comment Share on other sites More sharing options...
Puffwagon Puff Gold Donating Members 15,128 Member For: 9y 2m 26d Gender: Male Location: South Australia Posted 15/05/23 02:17 AM Share Posted 15/05/23 02:17 AM Squats done for the week. Smashed 2 cups of coffee, ate some mince and rice, did some limbering up and stretching then got under the bar. 20 X 20kg 5 X 60kg 5 X 100kg 3 X 120kg 3 X 140kg 3 X 160kg 9 X 180kg 10 X 100kg 10 X 100kg 10 X 100kg 10 X 100kg 10 X 100kg Seems like a fair bit of work but I'm not completely stuffed, there's still a good bit left in the tank and can recover properly cos I didn't completely wipe myself out. Haha we'll see if that's still the case in a couple of months when it gets a bit heavier. Link to comment Share on other sites More sharing options...
k31th less WHY; more WOT Site Developer 28,303 Member For: 16y 15d Gender: Male Location: Melbourne Posted 15/05/23 02:37 AM Share Posted 15/05/23 02:37 AM that 9x180kg would have been brutal after all of those lead-up work-sets... Link to comment Share on other sites More sharing options...
Puffwagon Puff Gold Donating Members 15,128 Member For: 9y 2m 26d Gender: Male Location: South Australia Posted 15/05/23 02:50 AM Share Posted 15/05/23 02:50 AM Yeah the first 5 to 10 seconds after you finish the amrap set is challenging. Everything catches up to you such as heart rate, cardio/breath capacity, blood pressure etc. The weight itself is fine but amraps always make you question your life choices after you set the bar down 1 Link to comment Share on other sites More sharing options...
k31th less WHY; more WOT Site Developer 28,303 Member For: 16y 15d Gender: Male Location: Melbourne Posted 15/05/23 02:52 AM Share Posted 15/05/23 02:52 AM bloody "as many reps as possible"... I blame cross-fit 1 Link to comment Share on other sites More sharing options...
Puffwagon Puff Gold Donating Members 15,128 Member For: 9y 2m 26d Gender: Male Location: South Australia Posted 15/05/23 02:53 AM Share Posted 15/05/23 02:53 AM (edited) This is the warm up 36 minutes ago, Puffwagon said: 20 X 20kg 5 X 60kg 5 X 100kg 3 X 120kg This is the working sets 36 minutes ago, Puffwagon said: 3 X 140kg 3 X 160kg 9 X 180kg This is for extra work capacity and hypertrophy 36 minutes ago, Puffwagon said: 10 X 100kg 10 X 100kg 10 X 100kg 10 X 100kg 10 X 100kg Edited 15/05/23 02:55 AM by Puffwagon Formatting Link to comment Share on other sites More sharing options...
Puffwagon Puff Gold Donating Members 15,128 Member For: 9y 2m 26d Gender: Male Location: South Australia Posted 17/05/23 03:22 AM Share Posted 17/05/23 03:22 AM Bench day Link to comment Share on other sites More sharing options...
Mrs Jeturbo Bob the Freaking Builder Donating Members 10,805 Member For: 14y 7m 12d Gender: Female Location: SA Posted 17/05/23 07:54 AM Share Posted 17/05/23 07:54 AM (edited) Been hitting some goalssssss Current PBS Bench Press - 60kg Lat Pull Downs -72kg Dead Lifts - 100kg - no straps ^^ that's av video if it’s working Also … been smashing footy and basketball too 🥰 Edited 17/05/23 07:59 AM by Mrs Jeturbo 3 Link to comment Share on other sites More sharing options...
Puffwagon Puff Gold Donating Members 15,128 Member For: 9y 2m 26d Gender: Male Location: South Australia Posted 17/05/23 08:00 AM Share Posted 17/05/23 08:00 AM 4 minutes ago, Mrs Jeturbo said: Dead Lifts - 100kg - no straps That what I'm doing tomorrow, no straps until the last set which will be 205kg with straps for amrap. Should get 10 to 12 reps Link to comment Share on other sites More sharing options...
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