TheDuke's log

[TheDuke]

Today
Press 87.5 kg x1 @9, 72.5 kg 5x5
High bar squat beltless 112.5 kg x5, 120 kg x5, 110 kg 2x5
Chins 2x5, 3x4, 3x3
DB bench press

[TheDuke]

Today
Tng bench press 110 kg x6, 115 kg x6, 120 kg x6, 112.5 kg x6
Deadlift 172.5 kg x5 @9.5, then 150 kg x5 beltless... need to lower the intensity and ramp the volume up slowly on these
Bro work, biceps + lateral raises

[TheDuke]

Today
Paused bench press 140 kg x1 @9.5, 115 kg 2x5, 112.5 kg 3x5

Squat 147.5 kg x3 @8.5, 127.5 kg 3x5

Barbell row 70 kg x8, 77.5 kg 2x8, 72.5 kg x8
DB hammer curls

[TheDuke]

Today
Press 90 kg x1 fail... I was expecting to hit a heavy single around @9.-9.5, but could not get it. Strange since 85 kg moved good today, and 87.5 kg last time.
Did 55 kg 4x7 for pump.
I'm starting some new programming next week and I am gonna use 85 kg as 1rm.

High bar squat beltless 110 kg x4, 120 kg x4, 125 kg x4 @8.5, 115 kg x4

Neutral grip pull ups 3x5, 3x4, x3
DB bench press

[TheDuke]

Today
Tng bench press 110 kg x4, 115 kg kg x4, 120 kg x4, 125 kg x4 @8.5, 115 kg x4
Deadlift 175 kg x5 @9, then 155 kg x5 beltless... Basically around PR territory for deadlift, need to play it smart now.

Light bro work, biceps plus lateral raises

[TheDuke]

Today
Paused bench press 110 kg x5, 115 kg x5, 120 kg x5 @9
Squat 150 kg x1 @7.5, 130 kg 3x5
Barbell row 70 kg x6, 75 kg x6, 80 kg x6, 85 kg x6
DB hammer curls

[TheDuke]

Today

Press 65 kg x5, 67.5 kg x5, 70 kg x5... beltless all sets
High bar squat beltless 100 kg x6, 110 kg x6, 115 kg x6, 110 kg x6
Close grip bench press 90 kg x6, 95 kg x6, 100 kg x6 pretty easy, doing cgbp for the first time so going slowly
Chins... not very strong on these today

[TheDuke]

Today
Tng bench press 110 kg x6, 115 kg x6, 120 kg x6 @8.5
Deadlift 177.5 kg x1, 160 kg 2x5
DB bench press plus some bro work

[TheDuke]

Today

Paused bench press 110 kg x5, 120 kg 3x5, 112.5 kg 2x5
Squat 152.5 kg x1, 132.5 kg x5, 125 kg 3x5
Barbell row 70 kg x8, 75 kg x8, 77.5 kg x8, 70 kg 2x8
DB hammer curls

Great session

[TheDuke]

Today
Press 65 kg x5, 70 kg 4x5, 65 kg x5
High bar squat beltless 100 kg x5, 110 kg x5, 120 kg x5, 112.5 kg 2x5
Cgbp 100 kg 2x6, 105 kg x6
Chins

[TheDuke]

Today
Tng bench press 110 kg x6, 115 kg x6, 120 kg x6, 112.5 kg x6
Deadlift 180 kg x1, 160 kg 2x5, 152.5 kg x5

[TheDuke]

Today
High bar squat beltless 100 kg 5x5
Paused bench press 110 kg x3, 120 kg x3, 125 kg x3 @8.5, 120 kg 3x3
Barbell row 70 kg 5x6
DB bench press + curls

3 days off

[TheDuke]

Today
Paused bench press 115 kg x5, 122.5 kg x5, 112.5 kg 3x5
Squat 155 kg x1, 135 kg x4, 125 kg 3x4
Barbell row 70 kg x6, 75 kg x6, 80 kg x6, 72.5 kg 3x6

Not very strong today

[TheDuke]

Today
Press 65 kg x5, 72.5 kg x5, 67.5 kg x5, 65 kg 2x5
Deadlift 160 kg x3, 182.5 kg x1, 160 kg 4x3
Cgbp 100 kg x6, 105 kg 2x6
DB hammer curls

[TheDuke]

Today
Tng bench press 125 kg 5x2, 4x1
DB bench press
Chins
High bar squat beltless 100 kg 4x5, 102.5 kg x5
Bro fest

[TheDuke]

I had a flu, it obliterated me.
10 days off.

First workout two days ago
Squat beltless 100 kg x5, 110 kg 2x5
Paused bench press 100 kg x5, 102.5 kg x5, 105 kg x5
Chins


Today
Press beltless 60 kg x5, 62.5 kg x5, 65 kg x5
Deadlift 150 kg x5 beltless
Some light bro work

[TheDuke]

Today

Paused bench press 102.5 kg x5, 105 kg x5, 107.5 kg x5
Squat beltless 102.5 kg x5, 112.5 kg x5, 105 kg x5
Barbell row with a short pause on the top 60 kg x7, 62.5 kg x7, 65 kg x7... Mind and muscle stuff
DB hammer curls

[TheDuke]

Today

Press 62.5 kg x5, 65 kg x5, 67.5 kg x5
Squat beltless 105 kg x5, 115 kg x5, 110 kg x5
DB bench press plus chins

[TheDuke]

Today

Paused bench press 105 kg x5, 107.5 kg x5, 110 kg x5
Deadlift beltless 152.5 kg x5, 140 kg x5
Curls

[TheDuke]

Today

Press 65 kg x5, 67.5 kg x5, 70 kg x5
Squat 110 kg x5, 117.5 kg x5, 110 kg x5
Barbell row 62.5 kg x7, 65 kg x7, 67.5 kg x7
DB hammer curls plus one set of DB bench press