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Tuesday 4 September

Lower body session, based on the Westside routine - using a dynamic move, unilateral move, hip extension move plus added in some pressing.

Weighted jump squat
5 bodyweight, 5+20kg 5+20kg 5+40kg 5+40kg

Bulgarian Split Squat
each leg - 5 bodyweight, 5+20kg 5+40kg 5+60kg

Romanian Deadlift
5x80kg 5x100kg 5x120kg

Leg press
8x160kg 8x200kg 12x240kg

Hanging leg raise - 8,8,8

Sunday 9 September

Dumbbell flat bench
8x30kg 8x38kg 8x46kg

Dumbell row
each arm - 8x30kg 8x38kg 8x46kg

Pull ups
10 bodyweight, 5+20kg 5+28kg 5+34kg

Dips
10 bodyweight, 8+20kg 8+28kg 8+34kg

Core/abs:
5  L-sits

Really strong session Alpha - 8 with the 46's!

Cheers BMAN, maybe back on the 50's next week.......

Tuesday 11 September

Standing Military press
6x40kg 6x50kg 6x60kg

Deadlift
4x80kg 4x100kg 2x120kg 2x140kg 1x160kg 1x170kg

Leg press
8x160kg 8x200kg 15x240kg

EZ curls
8x40kg 10x50kg

Hanging leg raise feet to bar - 10,10

Followed up with another strong session Alpha!

Loving the simplicity of the workouts Alpha - get in chuck some heavy compounds around and get outta there!

Thanks guys!

matt87 wrote:

Loving the simplicity of the workouts Alpha - get in chuck some heavy compounds around and get outta there!

Pretty much sums up my training at the moment!

Thursday 13 September

Just a quick 30 min 'bench/row/squat' session, flat bench taken so switched to decline but only down a couple of notches so halfway between flat and decline and felt much better than full decline which I'm not that keen on, got more ROM out of it and no blood rushing to the head! Nothing big on the squats, more form work as not doing them that regular at the moment, which needs to change!

Decline bench press
5x60kg 5x80kg 5x90kg 5x100kg

Pendlay row
5x60kg 5x80kg 5x90kg 5x100kg

Squats
5x60kg 5x80kg 5x100kg 5x120kg

Nice session Alpha, know what you mean with the decline headrush.. your luck you've a mid notch to put it on, the benches at my gym are flat or decline lol I did some a few weeks ago and felt good for a change.

Monday 17 September

Bit of a change to the usual mix of push/pull/lower moves in one session as could be training again tonight, so being consecutive days I went with a push/pull split. With a push session I'd usually bench press first, but no bench free so went with military press first instead, increasing the weight from last week, will go for 70kg next week. Just getting a feel for using a barbell again as been using dumbbells for a while with overhead pressing.

Standing Military press
6x45kg 6x55kg 5x65kg

Dumbbell flat bench press
6x28kg 6x34kg 6x42kg 4x50kg

Dips
10 bodyweight, 10+20kg 10+30kg

50 push ups

Tuesday 18 September

Pull session:

Dumbbell row
each arm - 8x30kg 8x42kg 8x50kg

Pull ups
10 bodyweight, 8+20kg 6+30kg

Deadlift
4x80kg 2x100kg 2x120kg 2x140kg 1x160kg 1x170kg 1x180kg

Hanging leg raise feet to bar - 8,8,8

Couple of great session there Alpha! Nice work on the standing m-presses if you've not done them for a while. You don't use straps on you db rows/deads do you?

Thanks BMAN and no straps used!

Thursday 20 September

Bench press
5x65kg 5x85kg 5x95kg 5x105kg

Pendlay row
5x65kg 5x85kg 5x105kg

Squats
3x60kg 3x70kg 3x80kg 3x90kg 3x100kg 2x110kg 2x120kg 2x130kg

Hammer curls
12x20kg 10x24kg 8x26kg

Monday 24 September

Bulgarian Split Squat
each leg - 5 bodyweight 5+40kg 5+60kg 3+68kg

Military Press
6x40kg 6x50kg 6x60kg 5x70kg

Deadlift
4x100kg 2x120kg 2x140kg 1x160kg 1x170kg 1x180kg

Wednesday 26 September

Bench press
5x60kg 5x80kg 3x90kg 3x100kg 3x110kg

Pendlay row
5x60kg 5x80kg 3x90kg 3x100kg 3x110kg

Pull ups - 15,15,15

Dips - 15,15,15

EZ curls
8x40kg 8x50kg 8x50kg

Hanging leg raises feet to bar - 8,8,8

Sunday 30 September

Military press
5x40kg 5x50kg 5x60kg 5x70kg

Bulgarian split squat
each leg - 5 bodyweight 5+40kg 4+60kg 4+76kg

Chins - 15,15

Dips - 15,15

Tuesday 2 October

Just like Sunday's session, a quick 30 minute routine with a combination of push/pull/lower moves. Dropped the weight on the bench press and went for more reps than past few weeks, also switched back to DBs for rows after doing Pendlays recently.

Speed pulls - 3x60kg 3x80kg 3x100kg
Deadlift - 2x120kg 2x140kg 2x160kg

Bench press
8x60kg 8x80kg 6x90kg 7x100kg

Dumbbell rows
each arm - 8x30kg 8x42kg 10x50kg

Tuesday 2 October

Just like Sunday's session, a quick 30 minute routine with a combination of push/pull/lower moves. Dropped the weight on the bench press and went for more reps than past few weeks, also switched back to DBs for rows after doing Pendlays recently.

Speed pulls - 3x60kg 3x80kg 3x100kg
Deadlift - 2x120kg 2x140kg 2x160kg

Bench press
8x60kg 8x80kg 6x90kg 7x100kg

Dumbbell rows
each arm - 8x30kg 8x42kg 10x50kg

Thursday 4 October

Squat
5x60kg 5x80kg 5x100kg 5x110kg 5x120kg

Military press
6x40kg 6x50kg 8x60kg

Pull ups
10 bodyweight 8+20kg 7+30kg

Dips
10 bodyweight 10+20kg 8+30kg

EZ curls
10x40kg 8x50kg 8x50kg

Hanging leg raise - 10,10