TheDuke's log

[TheDuke]

Squat 132.5 kg 2x3, 127.5 kg 3x3
Bench 117.5 kg 4x3, 122.5 kg x3 @8.5
Deadlift 180 kg x1, 155 kg 5x3
Chins 6x3
DB bench press plus some arm work

Felt like shit, half asleep. Deadlift was good though

[TheDuke]

Bench 135 kg x1 @9
100 kg 7x5
Last set was the best... Press towards the rack cue doesn't work good for me, I'm better with slightly back and straight up

Squat 142.5 kg x1
112.5 kg 4x5, 3x4

OHP 82.5 kg x1, 23 reps 10 min density block 65 kg- first set 5, other sets 3s

Barbell row 65 kg x8, 75 kg x8, 70 kg 2x8
DB hammer curls

Oh and met John Paul Cauchi, cool guy

[TheDuke]

Today
Paused bench 120 kg 4x3, 125 kg x3 @9
Deadlift 175 kg x1, 150 kg 4x4... Top single was great
Squat 120 kg 3x3, 125 kg x3... Went a little easier on squats cause I was doing them after deadlifts

DB bench press + some bro arm work

[TheDuke]

Today
Paused bench 130 kg x1, tng 105 kg 2x5, 102.5 kg 2x5, 100 kg 3x5

Squat
145 kg x1, 115 kg x5, 107.5 kg 4x5

Press 70 kg x3, 75 kg x3 @8.5, 60 kg 3x5

Chins plus curls

[TheDuke]

Today
Paused bench press 122.5 kg 2x3, 127.5 kg x3 @8.5, 122.5 kg x3, x4 @8.5
DB bench press plus DB triceps extension

Total bro work gonna do dl + sq tommorow

[TheDuke]

Today
Deadlift 182.5 kg x1, 155 kg 4x3
Squat 120 kg x3, 125 kg x3, 130 kg x3, 122.5 kg x4... After deadlift so didn't push it too much

Barbell row top set 80 kg x6, and few back offs
DB hammer curls

[TheDuke]

Today felt really good
Paused bench press 140 kg x1 no problem, probably could have double it
Paused bench press 120 kg x5 like @8
112.5 kg 3x5 combo of tng and paused reps

Squat 150 kg x1 @8.5 I think
135 kg x4 @9 ops
125 kg x5

OHP 82.5 kg x2 @9 nice
72.5 kg x5, 67.5 kg 2x5
Chins plus curls

[TheDuke]

Today
Bench press 100 kg x5, 105 kg 2x6, 102.5 kg 2x6, 100 kg x7... Tng but last rep on every set was paused
Squat 115 kg 4x5, 110 kg x5, x6
Chins plus LTE

[TheDuke]

Today
Paused bench press 132.5 kg x2 @9
Squat 140 kg x1 @7?
Deadlift 180 kg x1
150 kg 4x4, 152.5 kg x5
DB bench press plus curls

[TheDuke]

Didn't feel strong today

Paused bench 122.5 kg x3, x2, 115 kg 2x3, 112.5 kg x4
Squat 120 kg x3, 125 kg 3x3, 120 kg x5
Press 75 kg x4 @8.5, 70 kg x5, 65 kg x5, 62.5 kg x5
Barbell row 70 kg x6, 75 kg 3x6, x7
DB hammer curls

[TheDuke]

Today
Paused bench press 135 kg x1
100 kg 3x6, 3x5 also paused

Deadlift 185 kg x1 @8.5 I think
155 kg 4x3, x5 and still had a few in tank... Great

OHP 85 kg x1... Maybe had 90 kg in me today
70 kg density block 18 reps around 8 min

Chins plus curls

[TheDuke]

Today
Paused bench press 115 kg x3, 120 kg 3x3, 122.5 kg x4 @8.5

Squat 145 kg x1, 130 kg x4, 115 kg 5x5

Barbell row top set 80 kg x6 + few back offs
Short bro work DB bench press plus some arm work

[TheDuke]

Didn't lift for 10 days, had other stuff to deal with

Yesterday
Paused bench press 110 kg 3x5
Squat 120 kg 3x5
Chins

Taking it easy at first

[TheDuke]

Today
Press 67.5 kg 3x5
Deadlift 150 kg 2x5
DB bench press plus some curls

Easy

[TheDuke]

Today
Squat 122.5 kg 3x5
Paused bench press 112.5 kg 3x5 kinda hard, wtf
Barbell row 70 kg 3x8 + DB hammer curls

[TheDuke]

Today
Press 70 kg 3x5
Deadlift 152.5 kg x5 beltless
DB bench press plus some curls

[TheDuke]

Today
Paused bench press 115 kg 3x5
Squat 125 kg 3x5
Chins

[TheDuke]

Today
Press 72.5 kg 3x5
Deadlift 155 kg x5 beltless
DB bench press plus some curls

[TheDuke]

Today
Paused bench press 117.5 kg x5, 107.5 kg 3x5
Squat 127.5 kg x5, 117.5 kg 2x5
Barbell row 72.5 kg 3x8 plus DB hammer curls

[TheDuke]

Today
Paused bench press 120 kg x5, 110 kg 3x5
Squat 130 kg x5, 120 kg 2x5
Chins

Good session, body weight around 115 - 116kg