TheDuke's log

[TheDuke]

Today
Bench (125 kg x3, x1 paused) x5... Kinda hard, maybe cause I didn't drink coffee before and was training early in the morning, I was half asleep.

Squat 137.5 kg 5x3 these were good. Solid, fast

DB bench press
Barbell row 70 kg 3x7
Curls

[TheDuke]

Today
Bench 117.5 kg 4x4, 4x3
Squat 127.5 kg 3x4, 4x3
OHP 10 min density block 67.5 kg, 21 reps
Chins 7 min density block

[TheDuke]

Today
Bench 150 kg x1 @9.5 comp pause PR... very happy, plan was 147.5 kg but felt really good so decided to hit 150 kg. I will post video later

Squat 160 kg x1 @8.5 I think. Solid
Deadlift 175 kg x1 @8.5 I think, solid, good form. Then 150 kg 6x3 no problem.
LTE + curls

[TheDuke]

[TheDuke]

4th cycle over yesterday
Bench 127.5 kg 5x3, 2x2 ... paused first rep on each set. not so easy...
Squat 140 kg 3x3, 3x2... solid
DB bench press + Barbell row 72.5 kg 3x7 + DB hammer curls

[TheDuke]

5th cycle started today
Bench 112.5 kg 7x5... These fried my shoulders and triceps. What a pump... Paused the last rep on the last set and it was like @9.5. Overshoot a little

Squat 122.5 kg 6x5 good. Need a little more rest for the last two sets. Like 4-5 minutes

OHP 85 kg x1 no problem. I will attack 87.5 kg next cycle
67.5 kg 7 min density block - 19 reps. One more than the last time.
Chins 22 in 10 minutes. Need to work on these.

[cgeorg]

Video of real fast 150kg

Hodge! And someone that unracks the same way I do, nice.

[TheDuke]

Video of real fast 150kg

Hodge! And someone that unracks the same way I do, nice.

I learned a lot from John Paul Cauchi bench press videos.
I see we are similiar in training level, I'll be watching you for some programming plans

Today
Bench press 142.5 kg x1 hard, like @9... Had a shitty sleep last few days. I saw on 132.5 kg x1 the weight is harder than it should be, need to autoregulate more. Should have hit 137.5 kg x1 instead.

Squat 152.5 kg x1 nice, confident.

Deadlift 172.5 kg x1 easy, 145 kg 5x4 easy.
DB bench press + DB curls

[TheDuke]

Today
Bench press 127.5 kg x3, 45 s rest then x1 paused... x3. Solid

Squat 140 kg 3x3 no problem

Barbell row 75 kg 3x7 easy.
2 sets of DB hammer curls

Gonna have one day off before the next session, instead of 2 days off like usually after S day, so I cut a little volume.

[TheDuke]

Today
Bench press 120 kg 3x4, 4x3 fine
Squat 130 kg 3x4, 4x3 fine, lost my focus on one or two sets, but trying to really concetrate on technique.

OHP 67.5 kg 10 min density block 22 reps
Chins 7 min density block 16 reps

Was kinda tired for these density block but still gotta train

[TheDuke]

Today
Paused Bench 145 kg x1 weak... Like @9.5
Lost tightness + few kilos more on the bar than it should be
Weak bench day, so I knew squat is gonna be good
Squat 162.5 kg x1 @8.5 smashed it. Nice.

Deadlift 177.5 kg x1 easy. Talk about discipline
152.5 kg 5x3 no problem.
Next time 4 plates yeaaa buddy

DB bench press nice pump + DB curls

[TheDuke]

Today
Bench press 130 kg 3x3 first rep paused. Good
Squat 142.5 kg 3x3. Good
Barbell row 70 kg x7, 80 kg 2x6, 70 kg x7
DB hammer curls

I lowered the volume a bit, cause it's one day off before the next session - hypertrophy.

[TheDuke]

Today
Bench 112.5 kg 8x5
Squat 125 kg 5x5
OHP 87.5 kg x1, 67.5 kg 20 reps 7 min density block
Chins + curls

Good session

[TheDuke]

Summer time... Took 3 days off and enjoyed swimming and relaxing.
Went today late in the gym, it was crowded so couldn’t do what I planned so I did next:
Bench 135 kg x1 @8.5 Harder than I would like. Had problems with tightness
Squat 152.5 kg x1 nice and strong. Could probably bang 2 more reps
Deadlift 175 kg x1 no problem
LTE + curls

Probably gonna train twice a week for the next few weeks cause of life shit.

[TheDuke]

Today, two days after the last session

Squat 125 kg 5x5 fucking hard. Was hoping to hit 7x5 but it would take me a lot of time and then I wouldn't have time for other shit.

Bench 112.5 kg 7x5, 1x6 @10 these were ok considering I was kinda half asleep and tired after squats.

Chins plus DB hammer curls

Two days off again before the next session

[TheDuke]

Today
Paused Bench 140 kg x1 @9 good, solid form
Squat 152.5 kg x1... Wanted to hit 160 kg x1, but 152.5 kg was hard enough

Deadlift 180 kg x1 4 plates yeaaa. Good form, definitely had a rep or two more.
155 kg 4x3 solid
DB bench press + curls

[TheDuke]

Squat 140 kg x3, 135 kg 2x3, 130 kg x3, x4

Bench 130 kg x3, 122.5 kg 3x3, x4

OHP 10 min density block

Chins

Came late to the gym so had to hurry, and generally was a bit tired and not so motivated so did what I could.

[TheDuke]

Bench 135 kg x2 @9.5
102.5 kg 7x5

Squat 145 kg x1 @8.5
110 kg 6x5

Barbell row 65 kg x8, 70 kg x8, 75 kg x7, x6

LTE + DB curls

[TheDuke]

Squat 130 kg 4x3
Bench 115 kg 4x3, 120 kg x3 @8.5
Deadlift 172.5 kg x1, 147.5 kg 5x4

DB bench press + DB hammer curls

[TheDuke]

Bench 132.5 kg x1 hard, weak tightness and technique.
102.5 kg 37 reps, 3x6, than 5s, 4s, even 3s.

Squat 145 kg x1
110 kg 5x5, x6 and had more in the tank, good. Solid technique overall

OHP 80 kg x1, 62.5 kg 24 reps in 10 min

Barbell row 65 kg x8, 70 kg x8, 75 kg x7, 67.5 kg x8
DB hammer curls