Road to 600kg

[beng30]

Was really tired at work yesterday but perked up during the day, was almost in a good mood when i left, until i got home and found my wife KO on the sofa so had to make kids tea and put them to bed before i trained. Gave me a chance to prep a nice tea for me for last night and tonight so every cloud. Was out for early for a family day today as well so by the time i'd finished with kids etc quick session and off to bed:

Wednesday:
Squat: (Belted)
20kg x 10
20kg x 10
70kg x 5
87.5kg x 5
105kg x 5
122.5kg x 5
142.5kg x 3
105kg x 8

Flat Bench: (Rehband sleeves and wrist wraps )
20kg x 20
60kg x 5
62.5kg x 5
75kg x 5
87.5kg x 5
102.5kg x 3
75kg x 8

Total daily intake 2403cal 85gfat/264g carbs (i had a sandwich for lunch and ciabatta with my tea ) 174g protein

 

[Bullmuscle7]

Glad you are back! Great workout beng!!!

 

[beng30]

Long weekend at a friends wedding too much drink and too much food but a great time and recharged for this week. Long day at work but straight on it when I got home:
Squat:- (belted)
20kg x 10
20kg x 10
72.5kg x 5
90kg x 5
107.5kg x 5
122.5kg x 5
142.5kg x 5 rep 4 was dirty as hell but adjusted and 5th felt a lot better.

Bench:- (sleeves and wrist wraps)
20kg x 20
60kg x 5
65kg x 5
77.5kg x 5
90kg x 5
102.5kg x 4 gutted I missed the 5th

Incline press:-
20kg x 10
72.5kg x 5 x 3

Bless her the boss had chicken dinner ready for me as well after I finished. Felt good all the way through biggest numbers I've hit for awhile.

 

[Bullmuscle7]

Your squats are going insane!!! Great work Beng!!!

 

[beng30]

No work today just general jobs at home so fairly chilled. Out to train at about 8pm once kids in bed..

Deadlifts:

20kg x 10-
70kg x 5-
70kg x 5- Thin belt double overhand chalk only
110kg x 4-
110kg x 4-
167.5kg x 4 --
167.5kg x 4 -- Thin belt mixed grip + chalk
167.5kg x 4 --
167.5kg x 4 --
190kg x 2 --- Thick belt and straps
190kg x 1 (failed rep 2) ---
167.5kg x 1 (gasket blown should hve been 8 but wasnt going anywhere)

Barbell shrug

110kg x 10 x 3

Wide grip lat pulldown

40kg x 10
60kg x 8 x 3

Close grip low pulley row

60kg x 8 x 3

Eat reasonably well and not felt hungry all day but even with afterwork out shake nutrition still only 1712kcal 58g fat/175g carb/126g protein so think this ay have had an effect on me bowing out so early.

 

[Bullmuscle7]

Great deadlifts!!! Beng that was very strong!!!

 

[beng30]

Great deadlifts!!! Beng that was very strong!!!

Haha thank you didn't feel it when that second rep only just broke the floor.

 

[beng30]

Realised i missed a couple of days so will put quick run through up, been on days off all week so fairly chilled and ate pretty good, (until yesterday that it :'( )

Wednesday:

Squat-
20kg x 10
20kg x 10
72.5kg x 5 - Thin belt
90kg x 5 - " "
107.5kg x 5 -- Thick Belt
107.5kg x 5 -- Thick Belt

Strict Press: Thick belt, sleeves and wrist wraps for last 2 sets
20kg x 10
20kg x 10
45kg x 5
52.5kg x 5
62.5kg x 5
70kg x 4 (gutted i missed last one)

Wide grip upright row:
60kg x 5 x 5

Thursday: Dad visited so took kids for pizza and then out on the piss so nutrition blown.

Friday:

Squat:
20kg x 10
20kg x 10
72.5kg x 5
90kg x 5
107.5kg x 5
125kg x 5
147.5kg x 3
107.5kg x 8

Barbell Bench:
20kg x 20
52.5kg x 5
62.5kg x 5
77.5kg x 5
90kg x 5
105kg x 3
77.5kg x 8

 

[Bullmuscle7]

You are doing great brother!! Bench and squat especially looks good!

 

[beng30]

Programme said 2 days off so i kept to it, got up today after 3rd night shift averaging 5hrs sleep combined with cal deficit and i felt like was running on fumes. Fumes isn't empty however so did an hour at the climbing gym with my wife then came back sucked it up and went out:

Monday:

Squats:
20kg x 10
20kg x 10
75kg x 5
92.5kg x 5
110kg x 5
130kg x 5
147.5kg x 3 (Was not letting this get away from me today)
147.5kg x 2 Big grind.

Flat Bench: Sleeves upto 92.5 then sleeves + Wrist Wrap

20kg x 20
52.5kg x 5
65kg x 5
80kg x 5
92.5kg x 5
105kg x 4 (Pissed me off)
105kg x 2 (Pleased)

Incline press:

75kg x 5 x 3

Really struggling with my squat stance at the moment, looking at vids of others it seems they go wide as it' "easier" but i've been using a narrow stance during deads and cleans recently to get more leg drive and its helped so tried during squats and felt stronger but ROM felt bigger? Boss was nice and had tea ready for me and even had prepped my meal for work so can't complain.

Gotta keep motivated as i got a real busy couple of mths at work coming up so going to take alot of effort to keep going BUT i am seeing the results, lifts are going up and body shape is improving so yay me! Bloody boring though lol really want some cake.

 

[Bullmuscle7]

Hell of a lotta work!!!

Ask pillarofbalance or brotheriron about your squat. They will help you.

Good job brother!

 

[PillarofBalance]

Wider isn't always easier. Some people simply can't do it. Yes ROM is less but it's not always the best way. Keep experimenting. If you are faster and stronger more narrow than screw it. Keep doing it.