[Ali]

Last weeks workouts:
(Note this was the last week of my peak block hence the volume being so low)
Shoulders / Chest:
Strict Press:
75kg / 165lbs x 3 2 push press reps
Incline Bench:
75kg / 165lbs x 4, 77.5kg / 170lbs x 1

Incline Fly Press (DB):
22kg / 48lbs x 5 x 5
Face pulls / Rear Delt DB row – 2 sets RPE6.5
Barbell curls – 2 sets

Back / Hammies:

Deadlift: 180kg / 396lbs x 1, 200kg / 440lbs x 1, 205kg / 451lbs x 3 

Front squats: 110kg / 242lbs x 4, 115kg / 253lbs x 5
Snatch Grip Deadlift: 160kg / 352lbs x 4 x 4
Chest / Shoulders:
Bench:
100kg / 220lbs x 1, 110kg / 244lbs x 1, 115kg / 253lbs x 3
Barbell Rows:
60kg / 132lbs x 5, 80kg / 176lbs x 3, 100kg / 220lbs x 7
BTN Press:
60kg / 132lbs x 1, 65kg / 143lbs x 1, 70kg / 154lbs x 1
Seated DB OHP:
30kg / 66lbs x 5, 32kg / 70lbs x 5
Face Pulls
Dead hangs @ 2mins
Legs / Low back:

Squat:
150kg / 315lbs x 1, 160kg / 352lbs x 1, 170kg / 375lbs x 4
Defecit Stiff Legged DL’s:
160KG / 352lbs x 5, 160kg / 352lbx x 3
Tempo Squats (5 Seconds Up / Down): 120kg / 244lbs x 5, 120kg / 244lbs x 5
Squats:
AMRAP to failure
Dead Hang: 
2 Minutes





• This reply was modified 7 months, 1 week ago by  Ali.

[Ali]

Follow up question if I may.

I have been doing defecit stiff legged DL’s for some time now, however my hamstrings are still the limiting factor in my pulls.

The way that I perform the excersice the weight is never pulled from a ‘deadstop’ however the ROM is pretty much to the floor every time, whilst maintaining time under tension.

Would performing these from a deadstop be more conducive to a higher pull / more gains?

[Ali]

Deload for me is 3 days rest and relaxing as much as I can on those days then getting back to work

Thanks Kuba!

Just some feedback for you guys I’m loving the app! So much info 👍

Excited to see where this takes me just gotta keep moving that weight

[Ali]

Hey, sorry I probably should have given more context.

I’ve been training 9 months and whilst initially my goals were physique based I figured focusing on strength would be the best way to go, I don’t have any plans to compete in any strength sports, I just like getting stronger.

Besides taking some rest days I’ve not really done a deload the whole 9 months.

Im hoping to hit 80 overhead, 225-230 pull, 190+ squat and bench anything over 120kg. My last couple of workouts look positive to achieving this.

So yeah any advice around how to best peak my strength would be amazing as ive basically just done loads of base building the whole time.

Not sure if its relevant but i train naturally just now, planning on continuing to do so for as long as i can as i feel too weak to justify any cycles etc atm. I’ve shed a fair bit of weight (120 down to 100) over the past 9 months but probably have a fair bit more to lose before I’d be considered lean lol

Thanks both for getting back to me so promptly i really appreciate it 👌