Stronger 24/7 - Stronger Everyday
Stronger 24/7 Forum
DeadliftLegsProgress UpdateTraining LogTraining Programs

2018 Onwards and Upwards Log19277

varunj17 private msg quote post Address this user
Hi Everyone,

Back in 2018 after a long overdue holiday in the Americas (Canada and US)

No training...just beer and food..lots of it..

luckily weight hasn't gone up too much..

As a a result numbers have gone down

Back to the gym this week and managing slowly from last year based on DUP where I Squat, DL and bench 3 times a week…Looks like below

Numbers before the break were (1 RM's)
Squats: 125kg
Bench: 95kg
DeadLift: 140kg

Will post videos for form critique regularly…any help advice would be highly appreciated

Will kickstart with main focus on Squats Bench and D/L for the next few weeks and see how i Go

Any suggestions for the split/routine wil be appreciated meanwhile
Post 1 IP   flag post
varunj17 private msg quote post Address this user
Monday:

1. Bench
Set 1: 80kg X3
Set 2: 80kg X3
Set 3: 80kg X3

2. Bench from Pins:
Set 1: 70kg X4
Set 2: 70kg X4
Set 3: 70kg X4

3. Squats:
Set 1: 90kg X3
Set 2: 95kg X3
Set 3: 95kg X3

4. Pause Squats: 3*4 sets X 80kg

Did some biceps after this
Post 2 IP   flag post
varunj17 private msg quote post Address this user
WEEK 1 - Wednesday:

1. Bench
Set 1: 75kg X5
Set 2: 75kg X4
Set 3: 77.5kg X4
Set 4: 77.5kg X4

2. Squats:
Set 1: 105kg X2
Set 2: 105kg X2

EXCUSE the Team No Calves!!!!!!
Set 3: 107.5kg X2

3. Front Squats:
3 X 65kg X3

4. Deadlifts: 3 X 130kg*2

Followed by chest Hypertrophy including
Post 3 IP   flag post
varunj17 private msg quote post Address this user
Cycle 1 Week2:

Monday:

1. Bench
Set 1: 80kg X4
Set 2: 80kg X4
Set 3: 80kg X4
Set 4: 82.5kg X 4


2. Squats:
Set 1: 100kg X4
Set 2: 100kg X4
Set 3: 100kg X4
Set 4: 100kg X4


4. Pause Squats: 3*4 sets X 80kg

Did some biceps after this
Post 4 IP   flag post
varunj17 private msg quote post Address this user
Cycle 1 Week3:

Monday:

1. Bench
Set 1: 82.5kg X4
Set 2: 82.5kg X4
Set 3: 82.5kg X4
Set 4: 82.5kg X4


2. Squats:
Set 1: 105kg X4
Set 2: 105kg X4
Set 3: 105kg X4
Set 4: 105kg X4

3. Pause Squats: 3*4 sets X 85kg
Post 5 IP   flag post
varunj17 private msg quote post Address this user
Cycle 1 Week3:

Monday:

1. Squats:
Set 1: 105kg X4
Set 2: 105kg X4
Set 3: 105kg X4
Set 4: 107.5kg X4

3. Pause Squats: 4*3 sets X 85kg

3. Deadlifts:
Set 1: 130kg X2
Set 2: 130kg X2
Set 3: 130kg X2
Set 4: 130kg X2

4. Snatch Grip Dl from a 45lb plate: 100kg X3sets *4

5. Strict Behind the neck Shoulder Press : 4 X 4 at 50kg

6. Dumbell Bench:
Set 1: 30kg X5
Set 2: 32kg X5
Set 3: 32kg X4
Set 4: 34kg X5

7. Dumbell SLDL: 4 Sets *8 at 22, 24,26 and 28kg each
Post 6 IP   flag post
varunj17 private msg quote post Address this user
Cycle 1 Week4:

Tuesday:


Shoulder and Biceps
Post 7 IP   flag post
varunj17 private msg quote post Address this user
Cycle 1 Week4:

Wednesday:


1. Bench
Set 1: 80kg X4
Set 2: 82.5kg X4
Set 3: 85kg X4
Set 4: 90kg X1

2. Squats:
Set 1: 110kg X2
Set 2: 110kg X2
Set 3: 112.5kg X2
Set 4: 115kg X 2


Chest Hypertrophy work:

3. Flat bench Dumbell Press:
Set 1: 28kg X 10
Set 2: 30Kg X 9
Set 3: 30kg X 8
Set 4: 32kg X 6

4. Flat bench FLyes superset high Incline Flyes:
Set 1: 14kg X 8 plus 10kg X 10
Set 2: 14kg X 8 plus 10kg X 10
Set 2: 14kg X 8 plus 10kg X 10
Set 2: 16kg X 8

5. Rack Incline 3-4 Second negative : Rest on pins and explode up
Set 1: 50kg X 5
Set 2: 50kg X 5
Set 3: 60kg X 5
Set 4: 60kg X 5

6. Seated Cable FLyes s/s pUshups to Failure: 3 sets to failure
Post 8 IP   flag post
varunj17 private msg quote post Address this user
Cycle 1 week 3

Thursday

Back.and tri's
Post 9 IP   flag post
varunj17 private msg quote post Address this user
Cycle 1 week 3

FRiday

Legs Hyper
Post 10 IP   flag post
varunj17 private msg quote post Address this user
CYCLE 2 Week 1:

1. Squats:
4*8 at 90,90,92.5,925kg

2. Incline Bench: 3* 8,6,4 at 70 kg each

3. Barbell Stationary Lunges: 3 X 8 each leg : 40kg

4. LEg Press: 4 X 12

5. Leg Extensions s/s BW calves: 3 X 12 (drop set)

6. Seated Calves S/s Sissy Squats:

7. Walkking Lunges: 2 X15,12
Post 11 IP   flag post
varunj17 private msg quote post Address this user
CYCLE 2 Week 1:


Day 3: Wednesday:


1. Squats:
Set 1: 105kg X4
Set 2: 105kg X4
Set 3: 105kg X4
Set 4: 105kg X4

3. Pause Squats: 4*3 sets X 85kg

3. Deadlifts:
Set 1: 130kg X2
Set 2: 130kg X2
Set 3: 130kg X2
Set 4: 130kg X2

4. Snatch Grip Dl from a 45lb plate: 100kg X3sets *4

5. Bench:
Set 1: 90kg X2
Set 2: 90kg X2
Set 3: 90kg X2

7. Triceps
Post 12 IP   flag post
varunj17 private msg quote post Address this user
CYCLE 2 Week 2:

1. Squats:
4*8 at 90,92.5,92.5,95kg

2. Barbell Stationary Lunges: 3 X 8 each leg : 40kg

4. LEg Press: 4 X 12

5. Leg Extensions s/s BW calves: 3 X 12 (drop set)

6. Seated Calves S/s Sissy Squats:

7. Walkking Lunges: 2 X15,12
Post 13 IP   flag post
varunj17 private msg quote post Address this user
Cycle 2 Week2:

Friday:

1. Squats: 2*120kg*2
followed by: 2*110kg*2
2*100kg*2
1*90kg*6
1*70kg*8

2. Deadlifts: 2*130kg*2
2*110kg*2
RDL: 2*100kg*3

3. Bench: 2*90kg*2
3*70kg*3 bench with pin rest
Post 14 IP   flag post
varunj17 private msg quote post Address this user
Cycle 2 Week 3:

Monday:

Shoulders and Tri's
Post 15 IP   flag post
varunj17 private msg quote post Address this user
Cycle 2 Week 3:

Tuesday:

Totally fcked up day...not in at all...only slept 2 hors last night and that showed


Goal was Legs Hyper nd improve on last week but this is all i had

1. Squats: Set 1 - 90kg X8
Set 2 - 92.5kg *6 + Rest pause 2
Set 3 - 92.5kg X 4 Struggled and form broke down
set 4 - 92.5kg X 3

at this point i was totally spent so just left
Post 16 IP   flag post
varunj17 private msg quote post Address this user
CYCLE 2 Week 3:


Day 3: Thursday:


1. Squats:
Set 1: 107.5kg X4
Set 2: 107.5kg X4
Set 3: 107.5kg X4
Set 4: 107.5kg X4

2. Bench:

Set 1: 80X4
Set 2: 82.5X3
Set 3: 82.5*4
Set 4: 85 X3

followed by Chest Hypertrophy
Post 17 IP   flag post
varunj17 private msg quote post Address this user
Cycle 2 Week3:

Friday:

1. Squats: 2*120kg*2
1*122.5x1
2*100kg*4


2. Deadlifts: 2*130kg*2

3.Snatch Grip DL: 2*110kg*3


Hamstring work
Post 18 IP   flag post
varunj17 private msg quote post Address this user
CYCLE 2 Week 4:

1. Squats:
4*8 at 90,92.5,92.5,95kg

2. Barbell Stationary Lunges: 3 X 8 each leg : 40kg

4. LEg Press: 5 X 12

5. Smith Machine Front Squats s/s Sissy Squats: 3 X 10,10,8 (drop set)

6. Leg Extensions s/s Bw Squats: 7 *7

7. Walking Lunges: 2 X15,12
Post 19 IP   flag post
varunj17 private msg quote post Address this user
CYCLE 2 Week 4:

1. Squats:
Set 1: 110kg X4
Set 2: 110kg X4

Set 3: 115kg X3


2. Pause Squats: 3 X 90kg X 3

followed by Chest Hypertrophy
Post 20 IP   flag post
340427 20 20
Log in or sign up to compose a reply.
destitute