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Post by Cormac on Jan 25, 2021 21:22:18 GMT -5
Bench paused 57 x 5 67.5 x 4 80 x 3 90 - 5 x 3 67.5 x 12 tng
Neck work x 3 sets
Lat pull downs - 5 x 10
Shoulder press 50 - 2 x 8
Curls - 3 x 10
Side raises - 3 x 8
Notes. Easy bench day, even on little food and rest I knocked this out fast.
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Post by Cormac on Jan 27, 2021 0:36:13 GMT -5
Squat 110kg - 5 x 5
Deadlift up to 175kg x 3
Low rack pull - 130kg x 10
Notes -
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Post by Cormac on Jan 28, 2021 23:44:02 GMT -5
Bench paused 57 x 4, 67.5 x 4, 80 - 2 x 4, 85 - 2 x 3, 90 - 3 x 2, 96 - 2 x 2, 85 x 4, 67.5 x 12
Rows 67.5 kg x 15,12,12
Neck work x 4 sets
Skullcrushers x 3 sets
Notes. Decent amount of volume on bench, lot of build up sets. Moved pretty well also.
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Post by Cormac on Feb 1, 2021 22:01:16 GMT -5
Bench paused 57 x 5, 67.5 x 4, 80 x 2, 90 - 5 x 4
Neck work- 4 x 15
Lat pull - 3 x 10
Neutral grip shoulder press- 52.5 - 3 x 5
Curls - 12kg kettlebell each arm - 3 x 10
Side delt raise - 2 x 12
Notes - Wk 3 day 1 of bas barbell bench program, volume has increased and later in the week it’s a heavier session.
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Post by Cormac on Feb 2, 2021 21:51:13 GMT -5
Squat 112.5 - 5 x 5
Deadlift Up to 177.5 x 3
Shrugs - 80 x 15,12,12
Preacher curls x 10,8,8
Notes - regular squats are taking some time to get back into normality . To be expected after a very long absence of them in my training.
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Post by Ryan on Feb 4, 2021 16:22:42 GMT -5
keep at it.
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Post by Cormac on Feb 7, 2021 23:30:12 GMT -5
Last 2 sessions of the week Bench 57 x 4, 67.5 x 4, 79 x 4, , 85 x 2, 90 x 3, , 96 - 2 x 3, 101.5 - 4 x 1, 73.5 x 10
Chin ups - 5 x 5
Barbell rows - 3 x 8
Skull crusher - 3 x 8
Side raises- 2 x 12
Day 4
Reverse lunge - 5 x 10
Upright row - 5 x 12
Hanging leg raise - 3 x 12
Preacher curl - 3 x 8-12
Ate pretty bad all weekend so I felt compelled to go in and do something today , so I just hit some accessory work with low rest time to get something productive in.
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Post by Cormac on Feb 7, 2021 23:30:51 GMT -5
Yes sir, going to keep chipping away. Might purchase a safety bar also to save my shoulders a bit.
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Post by Cormac on Feb 8, 2021 22:00:00 GMT -5
Bench paused 57 x 4, 67.5 x 4, 80 x 2, 90 - 12 x 2
Neck work x 4 sets
Lat pull 3 x 10
DB side raises - 3 x 10
Notes - 12 doubles on 90kg felt great tonight, really flew off the chest, strangely enough it even got easier after more sets, probably due to my set up being more dialed in.
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Post by Cormac on Feb 12, 2021 10:40:44 GMT -5
Bench Paused
57 x 4, 67.5 x 4, 80 x 2, 90 x 2, 96 x 2, 107.5 - 6 x 1
Overhead press neutral grip bar 60 x 5
Notes. Some decently long pauses on 107.5kg bench singles, I won't say it was easy because it wasn't but certainly trending in the right direction. Next week I get to test and then start the 5 week cycle all over again.
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Post by Cormac on Feb 16, 2021 0:39:37 GMT -5
Bench paused 57.5 x 4 67.5 x 4 80 x 2 90 x 2 96 - 3 x 2
Neck work- 4 x 15
Lat pull down- 4 x 10
Overhead press neutral bar 45 - 3 x 10
Concentration curl - 2 x 12
Side delt raise - 2 x 12
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Post by Cormac on Mar 4, 2021 11:42:25 GMT -5
Update
My son was born just a little over a week ago and is strong and healthy. I have started to get back in the gym but am just doing quick hypertrophy style workouts to minimize time in the evenings so I have more time with my family. I could continue to update these workouts but I believe they would make for very boring reading and aren't powerlifting focused.
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Post by Ryan on Mar 9, 2021 12:10:20 GMT -5
congrats buddy! What's his name?
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Post by Cormac on Mar 15, 2021 11:40:32 GMT -5
congrats buddy! What's his name? Thanks Ryan. His name is Rory!
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Post by Ryan on Mar 15, 2021 14:17:48 GMT -5
best wishes and enjoy this time!
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