Lift Run Bang Base Building Method
Weight in kilos
7/4/14
Deadlift 96×5 120×4 145×3 167.5×3 180×3 204×3 168x3x3x3
Shrug 110x10x10x10x10
Rack chins 20x10x10x8x8
T bar rows 50x10x10x10x10
8/4/14
Bench press 48×5 60×4 72.5×3 84×2 102.5×1 90x8x8x8x8x8
DB incline press 23x10x10x8x7
Dips x9x5x4x0
9/4/14
Sled 30 kilos for 4 passes
10/4/14
Squat 75×5 92.5×4 110×3 130×2 138.5×1 111x5x5x5x5x5
Calf raise on leg press 167.5x15x15x15
Sumo press 100x15x15
Leg press 160x15x15
11/4/14
Overhead press 50x10x5, 45x8x6
Front side raise 7.5x15x15
Face pulls 20x15x11
Reverse grip smith bench press 60x10x10x10x10
BB curl 27x10x10x8x7
I feel my main lifts are getting faster and easier I kept the deadlift at the same rest periods this week at 1min 45secs while the bench press i reduced the rest period by 15 seconds down to 1.5 minutes the last rep of the last set was a bit of a grinder on the bench press ill keep the rest period the same this week.
The rest period was also reduced on the squats this week down to 1 min 15 seconds these still felt pretty fast although towards the end of the 5×5 I felt really worked ill probably bring these down to 1 minute this week.
On my other pressing day I tried the overhead press instead of the seated military press, The overhead press is a horrible lift for me because of my long arms, I managed a single of 60 kilos then 50 kilos for a set of 10 and 5 I then lowered the weight to 45k for a set of 8 and 6 (all with 1.5 minutes rest) I might use the base building bench press model on the overhead press for a few weeks and see what happens, it would be nice to push my strength up on this lift.
Assistance work was all up this week either in weight or reps except dips which seem to have gone down over the last three weeks this could be down to lowering the rest periods inbetween the bench press and increasing the incline db presses which I do before the dips.