TheDuke's log

[TheDuke]

Bench 112.5 kg 3x4, 4x3 nice and easy
Squat 127.5 kg 3x4, 4x3 good

Rested around 2-3 min for the bench, and around 3-4 for the squat
Chins + LTE + curls

Looking forward to power day

[TheDuke]

Power day
Bench 140 kg x1 briefly paused @7.5... smashed it, will post video later
Squat 155 kg @8.5 a little heavier than I would like it
Deadlift 168 kg x1... Than 5x4 143 kg... Solid

DB bench press 35 kg x10, 40 kg x10 for the pecs
Hammer curls 2 sets

[TheDuke]

Bench press 122.5 kg 4x3, 2x2... First rep paused briefly every set. Easy
Squat 137.5 kg 3x3, 3x2... Not so easy
OHP density block
Chins density block
DB curls

First cycle over, very satisfied. Squats feel a bit heavy, maybe I overshoot e1rm... Will see how will it go the next cycle

[TheDuke]

Bench press video from monday

[TheDuke]

2nd cycle

Bench 107.5 kg 7x5 ... easy, 2-3 min rest between sets

Squats... oh, first set was 122.5 kg x5 and it felt heavy, I figured no way I'm gonna do 5 more sets without grinding... lowered the weight to 115 kg and did 5 more sets. Also, I tightened one notch on the belt for these sets. Seems like I lost few inches on my waist...
Probably overshoot my e1rm for the first cycle, gonna lower it to 165 kg this cycle.

OHP 80 kg x1, 63 kg 10 min density block... got 25 reps

Chins 10 min density block plus curls

[TheDuke]

Two days ago

Bench 140 kg x1 comp pause
Squat 150 kg x1
Deadlift 165 kg x1, 137.5 kg 5x4
LTE + DB hammer curls

[TheDuke]

Yesterday

Bench 122.5 kg x3, rest 30-45 s then x1 paused... repeat 3 times. Easy, really like that paused work
Squat 132.5 kg 5x3... not good. Way harder than I expected, squats not feeling good lately. Well, as long as my bench is going up, don't give a fuck about squat. Oh well.

DB bench press, really nice for pumping them pecs... seems like a great pec hypertrophy exercise.

Chins + curls

[TheDuke]

Bench 115 kg 3x4, 4x3
Squat 122.5 kg 3x4, 4x3
Press 65 kg + chins both density block 7 min
Curls

Bench felt a bit heavy today, squats felt good finally - good form, tightness and weight choice.
One bro was benching on my favorite bench, so had to bench on another one and my setup was kinda bad and general mood.

[TheDuke]

Paused bench 145 kg x1 @9.5... More difficult than I would like. Weak leg drive, kicked my legs way too back

Squat 155 kg x1 @8.5... Solid

Deadlift 170 kg x1 @8.5
5x4 145 kg... Last set was hard, may drop to 3s on 80 %

LTE + DB hammer curls

[TheDuke]

Today finished 2nd cycle

Bench 125 kg 4x3, 2x2... Solid, briefly paused first rep every set. Used a belt on the last set, first time. Probably gonna use it in the future

Squat 135 kg 3x3, 3x2... Good form, solid.

DB Curls

My right AC joint is a little bit irritated last few days which pisses me off.

[TheDuke]

3d cycle starting

Bench 110 kg 7x5... Good, I think on the 4th set I did 6 reps

Squat 5x5 117.5 kg... Solid, didn't have the time for another set and assistance since the gym was closing.

[TheDuke]

Bench comp pause 140 kg x1
Squat 152.5 kg x1
Deadlift 167.5 kg x1 than 140 kg 5x4
DB bench press + curls

[TheDuke]

Bench 125 kg x3, short rest then x1 paused... Repeat x3... Nice and easy

Squat 135 kg 5x3... Solid

OHP 82.5 kg x1 @9... Then 65 kg 21 reps in 7 min

Chins plus DB hammer curls

[Toxguy]

Nice lifts here duke! Happy to see somebody else with a bench almost as high as their squat! #brofive

[TheDuke]

Nice lifts here duke! Happy to see somebody else with a bench almost as high as their squat! #brofive

Thanks bro

I always knew I was a better bencher than squatter, naturally big in shoulders and pecs, and small legs...

However, following Rip's logic I was religously squating and not really caring about my bench, but thanks to Exodus community, things are getting better...

[TheDuke]

Today
Bench 117.5 kg 3x4, 4x3
Squat 125 kg 3x4, 4x3
Chins plus LTE

Solid session.

[TheDuke]

Today
Bench 145 kg x1 comp pause, smashed it
Squat 160 kg x1 @8.5 Solid
Deadlift 172.5 kg x1 @8, than 147.5 kg 6x3 easy
DB bench press + DB hammer curls

[TheDuke]

Today
3d cycle over

Bench 127.5 kg 4x3, 2x2... First rep paused briefly every set, good

Squat 137.5 kg 3x3, 3x2 solid but little more difficult than the bench... Squatting in the morning is always difficult for me

OHP 10 min density block 65 kg... 25 reps I think
Chins + curls

[TheDuke]

4th cycle
Bench 110 kg 8x5 easy... Decided to add a set instead of adding 5 pounds
Squat 120 kg 6x5 good, I'm satisfied with these.
OHP 85 kg x1, hard to rate RPE on these, but definitely surprised me how easy I got this one. Probably @9
67.5 kg density block 7 min, got 18 reps - all triples
Chins

[TheDuke]

Bench 142.5 kg x1 comp pause, easy
Squat 155 kg x1
Deadlift 170 kg x1 solid, 142.5 kg 5x4 easy
LTE + curls