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BimIcon...23-02-2018 @ 21:36 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Friday 23/02/18

Squats, high bar
20x5
60x5
100x5
140x3
160x5 - 60%
160x5
160x5

Rollouts
x5
x5
x5

Weighted side bends
45x8 x8
45x8 x8
45x8 x8

Laying ham curls
x8
x8
x8
x8

Dimmels
70x8
120x8
120x8
120x8

Bench, mid grip
20x20
60x5
100x3
120x5 - 60%
120x5
120x5

Weighted dips
x8
+20kg x8
+40kg x8
+40kg x8
+40kg x8

Shrugs, paused
100x8
140x8
140x8
140x8

Good session, all done.
BimIcon...28-02-2018 @ 23:21 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Monday 26/02/18

Squats, high bar
20x5
60x5
100x5
140x3
Belt on
160x1
180x1
190x5
190x5
190x5

Rollouts
x5
+15kg x5
+15kg x5
+15kg x5

Weighted side bends
+45kg x8 x8
+45kg x8 x8
+45kg x8 x8

Laying ham curls
x8
x8
x8
x8

Dimmels
70x5
120x5
120x5
120x5

Bench - mid grip
20x20
60x5
100x3
120x1
140x1
147.5x5
147.5x5
147.5x5

Weighted dips
x8
+20kg x8
+40kg x8
+60kg x8
+60kg x8

Seated dumbbell skullcrushers
40x8
50x8
50x8
50x8

Laying dumbbell press
30x8
40x8
40x8
40x8

Pec deck
x8
x8
x8
x8

Good session
BimIcon...28-02-2018 @ 23:30 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Wednesday 28/02/18

Deads
70x5
120x3
170x1
210x5 - 68%
210x5
210x5
Decent enough

Rollouts
x5
x5
x5

Cable pulldowns
Stack+20x8
Stack+20x8
Stack+20x8


Leg press
200x8
300x8
400x8
400x8
400x8

Hack squat
40x8
80x8
80x8
80x8

Bench
20x20
60x5
100x3
120x1
137.5x5 - 68%
137.5x5
137.5x5

Face pulls
x8
x8
x8
x8

Side raises
5x8
10x8
10x8
10x8

AMHRaise
10x8
20x8
20x8
20x8

Dumbbell rows
40x8x8
60x8x8
60x8x8
60x8x8

Pendlay rows
60x8
100x8
100x8
100x8

Shoulder playing up again, couldn't put full effort into bench but it got better as the session went on
BimIcon...03-03-2018 @ 00:34 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Friday 02/03/18

Squats, high bar
20x5
60x5
100x5
140x3
160x1
165x5
165x5
165x5

Rollouts, 4 second pause
x5
x5
x5

Weighted side bends
45x8x8
45x8x8
45x8x8

Laying ham curls
50x8
50x8
50x8

Dimmels
70x8
120x8
130x8
130x8
130x8

Bench, mid grip
20x20
60x5
100x3
120x1
125x5
125x5
125x5

Dips
x8
+20kg x8
+40kg x8
+60kg x8
+70kg x8

Shrugs straps
110x8
160x8
180x8
180x8
160x8

Machine rows
x8
x8
x8
x8

Good session
BimIcon...05-03-2018 @ 22:09 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Monday 05/01/18

Squats, high bar
20x5
60x5
100x5
140x3
Belt on
160x1
180x1
200x5
200x5
200x5
Feeling good! Trying to keep the decent quick.

Rollouts, paused
x5
+20Kg x5
+20Kg x5
+20Kg x5
Improving a fair bit on these, failed first set on 20kg a couple of weeks ago.

Weighted side bends
+50kg x8
+50kg x8
+50kg x8

Laying ham curls
50x8
50x8
50x8

Dimmels
70x8
120x5
Straps
140x8
140x8
140x8

Bench, slightly wider than mid grip
20x20
60x5
100x3
120x1
140x1
150x5
150x5
150x5
Shoulder is feeling alot better but still not 100%, it was affecting drive off the chest a fair bit. Got through the set, but tough towards the end.

Squat, bench, last set:


Dips, weighted
x8
+20kg x8
+40kg x8
+60kg x8
+80kg x4

Seated dumbbell skullcrushers
40x8
50x8
50x8
50x8

Laying off the laying dumbbell press today as I think it's aggravating the shoulder. Good session overall, squats feeling easy for the weight.
BimIcon...07-03-2018 @ 22:41 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Wednesday 07/03/18

Deads
70x5
120x5
170x3
200x1
215x5 - 71%
215x5
215x5
Keeping hips down, good sets

Rollouts, paused
x5
+10kg x5
+10kg x5
+10kg x5
Pretty bad doms from Mondays sets, still feeling decent enough once I got going on them

Pulldowns
Stackx8
Stack+7.5kgx8
Stack+7.5kgx8
Stack+7.5kgx8

Leg press, last rep paused
+200x8
+300x8
+400x8
+400x8
+400x8

Hack squat
+40x8
+80x8
+80x8
+80x8

Bench
20x20
60x5
100x3
120x1
142.5x5 - 71%
142.5x5
142.5x5
Same as Monday, shoulder pain easing up a bit, still weak off the chest

Dumbbell side raises
5x8
10x8
10x8
10x8

AMHPress
20x8
30x8
30x8
30x8

High pulls
x8
x8
x8
x8

Dumbbell rows
45x8x8
60x8x8
60x8x8
60x8x8

Pendlay rows
70x8
110x8
110x8
110x8
Form breaking down a fair bit by the end

Good session!
BimIcon...09-03-2018 @ 22:19 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Friday 09/03/18

Squats, high bar
20x5
60x5
100x5
140x3
Belt on
160x1
172.5x5
172.5x5
172.5x5

Rollouts, paused
x5
+25kg x5 - pb
+25kg x5
+25kg x5
Not sure how much weight I'll need to be able to do for a full body rollout, but I'm not there yet, maybe +40kg?

Weighted side bends
50x8x8
50x8x8
50x8x8

Laying ham curles
50x8
50x8
50x8

Dimmels
70x8
120x4 - stopped, hamstring tightened up a bit, nothing serious but enough to stop me carrying on.

Bench
20x20
60x5
100x3
120x1
132.5x5
132.5x5
132.5x5

Shrugs
140x8
160x8
160x8
160x8

Machine rows
x8
x8
x8
x8

Weighted dips
x8
+20kg x8
+40kg x8
+60kg x8
+80kg x6
Pb on these is 80kg x10 I think, so getting close.

Good session, hamstring is already feeling fine. Slightly lighter volume week next week before moving on to 4 weeks of triples getting gradually heavier over time.
BimIcon...12-03-2018 @ 22:21 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Monday 12/03/18

Squats, high bar
20x5
60x5
100x5
140x3
Belt on
160x1
180x1
185x5
185x5
185x5
Rough weekend with not much sleep, these felt heavier than they should, speed was ok, just feeling tired I think.

Rollouts
x8
+25kg x8
+25kg x8
+25kg x8

Weigted side bends
50x8x8
50x8x8
50x8x8

Laying ham curls
55x8
55x8
55x8

Dimmels
70x5
120x3
Straps
150x8
150x8
150x8

Bench, mid grip
20x20
60x5
100x3
120x1
140x5
140x5
140x5
Shoulder feeling a touch better again, still slow off the chest

Weighted dips
x8
+20kg x8
+40kg x8
+60kg x8
+80kg x4

Seated dumbbell skullcrushers
40x8
50x8
50x8
50x8

Skipped laying dumbbell press again to give the shoulder a touch more rest. Decent enough session overall
BimIcon...14-03-2018 @ 23:29 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Wednesday 14/03/18

Deads
70x5
120x3
170x1
200x5
200x5
200x5
Speed of the floor feeling ok, keeping hips down

Rollouts, 3 second pause, 5 on the last rep
x5
+10kg x5
+10kg x5
+10kg x5

Cable pulldowns
Stack +20kg x8
Stack +20kg x8
Stack +20kg x8

Leg press
250x8
350x8
410x8
410x8
410x8
Last rep paused

Hack squat
+50kg x8
+90kg x8
+90kg x8
+90kg x8

Bench, mid grip
20x20
60x5
100x3
120x1
130x5
130x5
130x5

AMHPress
20x8
30x8
30x8
20x8

Dumbbell side raises
5x8
10x8
10x8
10x8

Face pulls
x8
x8
x8
x8

Dumbbell rows
50kg x8 x8
60kg x8 x8
60kg x8 x8

Pullups
x10
Touch of shoulder pain so sacked them off

Good session!
BimIcon...19-03-2018 @ 22:30 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Monday 19/03/18

Gym has moved to a new location. It's pretty close to the old place, touch smaller but better layout.

Squats, high bar
20x5
60x5
100x5
140x3
Belt on
160x1
180x1
200x1
205x3
205x3
205x3
All decent enough

Rollouts with barbell
x5
+10kg x5
+20kg x5
+20kg x5
Tougher than with the wheel

Suitcase deads
70x5x5
70x5x5
70x5x5
A core exercise, these are one handed deads keeping the core tight all the way through, quite tough

Laying barbell hip thrusts
70x8
100x8
100x8
100x8
Shoulders on a box. These were hard work after the rollouts, think I'll do them first next time.

Good mornings
60x5
100x5
120x5
120x5
120x5

Bench
20x20
60x5
100x3
120x1
140x1
160x3
160x3
160x3
Shoulder pain seems to have nearly gone. Strength off the chest is still down, I guess from not being able to put full effort in for the last few weeks. Still, 160x3x3 is ok for now.

Last set, squats and bench:


JMPress
20x5
60x5
70x5
75x5
75x5
75x5

Tricep cable pulldowns
x10
x10
x10

Good session. Squats feeling decent, bench feeling better.
BimIcon...21-03-2018 @ 22:01 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Wednesday 21/03/18

Deads
70x5
120x5
170x2
200x1
222.5x3 - 74%
222.5x3
222.5x3
Decent speed and form, feeling light

Barbell rollouts 3 second pause
x5
+10kg x5
+10kg x5
+10kg x1 - sharpish pain in the lower abdomen so stopped. Just from some tough core workouts recently I think, feeling ok now.

Suitcase deads
70x5 x5
Straps
80x5 x5
80x5 x5
80x5 x5
Hard work, really working the core

Leg press, paused
200x5
300x5
400x5
400x5
400x5
Trying to replicate the start position for deads, strength has improved on them a fair bit over the last few weeks

Dumbbell lunges
x7x7
15kgx7 x7
15kgx7 x7
15kgx7 x7
Oh how love these :/

Bench
20x20
60x5
100x3
120x1
140x1
150x3
150x3
150x3
No shoulder pain again. I can still feel it twinging in everyday use sometimes, but definitely on the mend.

Circuit three times through
AMHPress 30x5
Side raises 10x10
Front raises 10x10
Rear delt raises 10x10
Pull ups x8

T-Bar rows, wide grip
45x8
55x8
55x8
55x8

Good session. Core is fried at the moment, just sitting up etc is hard work.
BimIcon...24-03-2018 @ 00:16 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Friday 24/03/18

Squats, high bar
20x5
60x5
100x5
140x3
Belt on
160x1
180x3
180x3
180x3
Light weights but moving well

Tried doing some barbell hip thrusts but tight / knackered core put an end to them befor I got going.

Good mornings
60x5
100x5
140x5
140x5
140x5
Tough, but decent reps for the weight

Cable pullthroughs
x8
x8
x8
x8

Barbell rollouts, 5 second pauses
x5
x5
x5
Just about managed them, rest over the weekend should have me sorted for some decent weights Monday.

Cable pulldowns
x10
x10
x10

Bench
20x20
60x5
100x3
120x1
140x3
140x3
140x3
Felt a touch tired but the weights moved ok

CGBP
100x5
120x5
140x3
140x3
140x3
No harder than the normal bench grip, felt better even

Machine rows
x8
x5
x5
x5

Dumbbell shrugs
50x10
50x10
50x10

Face pulls
x8
x8
x8

All done, good session, feeling decent at the moment.
BimIcon...26-03-2018 @ 21:59 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Monday 26/03/18

Squats, high bar
20x5
60x5
100x5
140x3
Belt on
160x1
180x1
200x1
215x3 - 82%
215x3
215x3
Feeling strong out of the bottom, and towards the top, getting the hips through is the sticking point at the moment. Decent enough sets though, 222.5x3x3 next week I think, so getting to decent(ish) weights again.

Good mornings
100x5
140x5
150x5
150x5
Hard work but good sets

Barbell rollouts, slight pause
x5
+25kg x5
+25kg x5
+25kg x5
Glad to get these with a barbell, tougher than the wheel for sure, and I don't feel totally fooked after them like I did last week.

Suitcase deads
70x5x5
Strap
90x5x5
90x5x5
These are getting very tough, 100 next week will be taxing

Bench
20x20
60x5
100x3
120x1
140x1
160x1
165x3 - 82%
165x3
165x3
Very hard, almost didn't finish the sets. Good news is the shoulder feels fully recovered now. I've got 170x3x3 down for next week, just have to see how it goes.

JMPress
60x5
80x5
90x5
90x5
90x5

Tricep cable extensions
x10
x10
x10
x10

Few exercises from tonight for future reference. Squats 215x3, Good mornings 150x5, rollouts +25kgx5, suitcase deads 90x5, bench 165x3, JMPress 90x5


Good session, strength in general is going up well. Think I might just have to accept a sub par bench this cycle, too much catching up to do I think but we will see.
BimIcon...28-03-2018 @ 23:42 
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6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Wednesday 28/03/18

Deads
70x5
120x3
170x2
210x1
235x3
235x3
235x3
Quite hard work, lockout felt great, tough off the floor

Leg press, paused
300x5
400x5
400x5
400x5

Barbell rollouts
x5
+10kg x5
+10kg x5
+10kg x5
Core is just about holding up this week, tight after Monday, but not wiped out still

Suitcase deads
70x5 x5
Straps
100x5 x5
100x5 x5
Very tough, only just managed the sets, max for now.

Bench
20x20
60x5
100x3
120x1
140x4
155x3
155x3
155x3
Shoulder still fine, strength still down

Circuit with:
AMHPress 25x5
dumbbell side raise 10x8
dumbbell front raise 10x8
dumbbell rear delts 10x8
3 times through

Pullups
x8
x8
x8

Machine rows
x5
x5
x5
x5

Good session
BimIcon...30-03-2018 @ 23:42 
Avatar
6:19.WTF
Member 3359, 3677 posts
SQ 250, BP 210, DL 295
755.0 kgs @ 89kgs UnEq
Friday 30/03/18

Squats, high bar
20x5
60x5
100x5
140x3
Belt on
160x1
180x1
187.5x3
187.5x3
187.5x3
Feeling heavy but moved fine

Good mornings
100x5
120x5
120x5
120x5

Barbell rollouts couple of second pauses, 5 seconds on the last rep
x5
+15kg x5
+15kg x5
+15kg x5
Small amount of forearm / elbow pain but core strength is still improving a lot

Bench
20x20
60x5
100x3
12-x1
140x1
145x3
145x3
145x3
Same as squats, feeling heavy but moving ok

CGBP
100x5
140x3
140x3
140x3
Felt better than full grip

Trained a bit earlier than normal today and routine is off due to holidays etc, didn;t feel great but got the reps in.

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