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From woefully weak to unremarkably mediocre?

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NimbleIcon...12-07-2017 @ 14:04 
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woefully weak
Member 4748, 859 posts
SQ 147, BP 122, DL 237
506.0 kgs @ 99kgs UnEq
# Sumo from 4"
150 x 5
160 x 5
180 x 3
190 x 2

# SLDL
150 x 5 x 2

# Bench
105 x 3 x 3

# CG
85 x 5 x 3

# And
DB Bench
Triceps
Face pull
Pull ups
Row machine
Plate hack squat
Hip thrust
NimbleIcon...21-07-2017 @ 09:49 
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woefully weak
Member 4748, 859 posts
SQ 147, BP 122, DL 237
506.0 kgs @ 99kgs UnEq
# Deadlift
130 x 3
160 x 1
190 x 1
220 x 1
240 x 1 -- PB
NimbleIcon...10-10-2017 @ 01:40 
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woefully weak
Member 4748, 859 posts
SQ 147, BP 122, DL 237
506.0 kgs @ 99kgs UnEq
Post Edited: 10.10.2017 @ 01:41 AM by Nimble
After a very busy couple of months, most of it away from home, I might have twelve weeks open for a bit of training.

This week training six days. Keeping it very light initially. Will slowly build up.

Monday-Friday
Squat 85kg x 5 x 3 sets
Bench 65kg x 5 x 5 sets
Deadlift 120kg x 5 x 2 sets
Pull Ups bw x 2 x 5 sets
DB Reverse Flys 5 sets of 8-10

Saturday
Squat 120kg x 1 x 3 sets
Bench 70kg x 3 x 5 sets
...other movements the same
NimbleIcon...16-10-2017 @ 07:09 
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woefully weak
Member 4748, 859 posts
SQ 147, BP 122, DL 237
506.0 kgs @ 99kgs UnEq
This week...

Monday-Friday
Squat 90 x 5 x 3 sets
Bench 70 x 5 x 5 sets
Deadlift 130 x 5 x 2 sets
Pull up bw x 3 x 5 sets
Reverse flys 5 sets of 8-12

Saturday
Squat 120 x 1 x 3 sets
Bench 75 x 3 x 5 sets
Deadlift 185 x 1 x 2 sets
Rest the same
NimbleIcon...27-10-2017 @ 11:05 
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woefully weak
Member 4748, 859 posts
SQ 147, BP 122, DL 237
506.0 kgs @ 99kgs UnEq
# Sunday
Squat 95 x 5 x 3 sets
Bench 80 x 20 PB I think
Deadlift 140 x 5 x 3 sets
Pull ups, bodybuilding stuff

# Monday-Thursday
Away for work. Managed to fit one bodybuilding session in with the cheap dumbbells in the hotel

# Friday
Squat 95 x 5 x 5
Bench 75 x 5, 80 x 5, 85 x 5 x 3 sets
Deadlift 140 x 5 x 2 sets
Pull ups 4 x 5 sets
KB Side raises x 5 sets
NimbleIcon...29-10-2017 @ 03:08 
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woefully weak
Member 4748, 859 posts
SQ 147, BP 122, DL 237
506.0 kgs @ 99kgs UnEq
# Saturday
Squat 125 x 1 x 3 sets
Bench 85 x 3 x 4 sets, 90 x 3 x 1 set
Pull ups bw + 18kg x 1 x 5 sets
Deadlift 140 x 5 x 2 sets
NimbleIcon...31-10-2017 @ 07:23 
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woefully weak
Member 4748, 859 posts
SQ 147, BP 122, DL 237
506.0 kgs @ 99kgs UnEq
# Monday
Squat 102kg x 5 x 3 sets
Bench 76kg x 5 x 5 sets
Deadlift 157kg x 5 x 3 sets (misload)
Pull ups, shoulder work

# Tues, Wed, Thurs
Squat 102kg x 5 x 3 sets
Bench 76kg x 5 x 5 sets
Deadlift 147kg x 5 x 3 sets
Pull ups, shoulder work
NimbleIcon...07-11-2017 @ 05:49 
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woefully weak
Member 4748, 859 posts
SQ 147, BP 122, DL 237
506.0 kgs @ 99kgs UnEq
# Friday
Full body bodybuilding workout

# Saturday
Squat 120 x 1, 130 x 1 x 2 sets
Bench 90 x 3 x 5 sets
Deadlift 175 x 1, 195 x 1 x 2 sets
Back, Shoulders

# Monday, Tuesday
Squat 102 x 5 x 3 sets
Bench 82 x 5 x 5 sets
Deadlift 157 x 5 x 2 sets
Back, Shoulders, Abs
NimbleIcon...12-11-2017 @ 01:57 
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woefully weak
Member 4748, 859 posts
SQ 147, BP 122, DL 237
506.0 kgs @ 99kgs UnEq
Post Edited: 12.11.2017 @ 02:12 AM by Nimble
# Wed - off

# Thursday
Squat 102 x 5 x 3 sets
Deadlift 157 x 5 x 2 sets
Sumo Dead 120 x 5 x 2 sets
Front Squat 60 x 3, 80 x 3, 100 x 2
Push press 65 x 3 x 2 sets, 80 x 3
Klokov press 40 x 8 x 3 sets
Close-Grip Bench 80 x 4, 70 x 6 x 2 sets, 75 x 5 x 2 sets
Back, arms, abs

# Friday - off

# Saturday
Squat 100 x 4, 110 x 3, 120 x 2, 130 x 1 x 2 sets, 120 x 2, 110 x 3, 100 x 4
Bench 80 x 5, 85 x 4, 90 x 3, 95 x 2, 100 x 1 x 2 sets, 95 x 2, 90 x 3, 85 x 4, 80 x 5
Deadlift 120 x 8, 140 x 6, 160 x 4, 180 x 2, 200 x 1
Back, shoulders
NimbleIcon...14-11-2017 @ 03:01 
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woefully weak
Member 4748, 859 posts
SQ 147, BP 122, DL 237
506.0 kgs @ 99kgs UnEq
# Monday
- Deadlift (beltless) 157 x 5 x 2 sets
- Bench 84 x 5 x 5
- Squat (beltless) 90 x 5... I have sores where the bar rests on my back, making it quite painful to squat. So I'll switch to front squat for the rest of the week. Today, high bar beltess 80 x 5, 70 x 5
- Pull ups, abs, shoulders
NimbleIcon...15-11-2017 @ 00:50 
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woefully weak
Member 4748, 859 posts
SQ 147, BP 122, DL 237
506.0 kgs @ 99kgs UnEq
# Tuesday
Front Squat (beltless) 60 x 5 x 3 sets
Bench 84 x 5 x 5 sets
Deadlift (beltless) 157 x 5 x 2 sets

# Wed
Off
NimbleIcon...16-11-2017 @ 08:25 
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woefully weak
Member 4748, 859 posts
SQ 147, BP 122, DL 237
506.0 kgs @ 99kgs UnEq
# Thursday
Abs, glutes
Goblet squat 27kg x 5 x 6 sets
Deadlift (beltless) 157 x 3 x 2 sets
Bench feet up 84 x 5 x 5
DB Bench 20s x 10 x 5 sets
Pull ups
Cable row
NimbleIcon...18-11-2017 @ 10:02 
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woefully weak
Member 4748, 859 posts
SQ 147, BP 122, DL 237
506.0 kgs @ 99kgs UnEq
# Friday
Bad cold.
Front squat 60 x 5 x 3
Bench 98 x 3 x 2 sets, 75 x 6 x 3 sets
Deadlift 160 x 5, 170 x 3, 180 x 2
Shoulders, back

# Sat
Cold worse.
Front squat 80 x 1, 85 x 1, 90 x 1
Bench 105 x 1 x 2 sets, 100 x 1 x 3 sets. Bench is v. Poverty right now
Deadlift 195 x 1, 205 x 1
Back

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