morning
- double db press:
30 x 16.5 kg
2:26
5/3/1 for hardgainers
W1D1
- squat:
8 x 20 kg
4 x 60 kg
5 x 80 kg
5 x 90 kg
30 x 100 kg
20 x 80 kg
Yes!
- pushup + swing + pull-up:
100
Printable View
morning
- double db press:
30 x 16.5 kg
2:26
5/3/1 for hardgainers
W1D1
- squat:
8 x 20 kg
4 x 60 kg
5 x 80 kg
5 x 90 kg
30 x 100 kg
20 x 80 kg
Yes!
- pushup + swing + pull-up:
100
W1D2
- bench press:
8 x 20
4 x 40 kg
5 x 47.5 kg
5 x 55 kg
5 x 5 x 62.5 kg
- bench dips:
5 x 20
- swiss bar row:
5 x 20 x 50 kg
- farmer's:
20 x 15 m x 70 kg
20 min EMOM
Wednesday
noon
- daily work
W1D3
morning
- Tabata ABC:
5 x 16.5 kg per minute
noon
- daily work
afternoon
- deadlift:
6 x 70 kg
5 x 105 kg
5 x 122.5 kg
22 x 137.5 kg
5 x 5 x 105 kg
- Curtis P:
60 x 40 kg
W1D4
noon
- daily work
afternoon
- overhead press:
8 x 20 kg
5 x 32.5 kg
5 x 37.5 kg
5 x 42.5 kg
10 x 5 x 32.5 kg
- bench dips:
10 x 10
- pull-ups:
10 x 10
- Level Up:
level 13 in 30 minutes
Saturday
morning
burpees:
100
noon
- daily work:
half
Sunday
morning
- pushup to press:
30 x 16.5 kg in 8 minutes
noon
- daily work
W2D1
morning
- push-up to press:
20 x 16.5 kg
afternoon
- squat:
8 x 20 kg
4 x 60 kg
5 x 82.5 kg
5 x 95 kg
15 x 107 kg
20 x 82.5 kg
Got lazy on the top set
- Meat Eater Chinese Buffet:
In 20 minutes
W2D2
noon
- daily work
afernoon
- bech press:
8 x 20 kg
4 x 40 kg
5 x 50 kg
5 x 57.5 kg
5 x 5 x 65 kg
- bench dips:
5 x 20
- Swiss bar row:
5 x 20 x 50 kg
- farmer's into sandbag:
10 rounds, 20 minutes
70 kg farmer's, 75 kg sandbag. Maybe 15 rounds next time
Wednesday
morning
- Freddy Kreuger:
4:34
noon
- daily work
W2D3
afernoon
- deadlif:
6 x 70 kg
4 x 100 kg
5 x 115 kg
5 x 130 kg
21 x 145 kg
5 x 5 x 115 kg
- Curtis P:
65 x 40 kg
W2D4
morning
- Tabata ABC:
noon
- daily work
afternoon
- overhead press:
8 x 20 kg
5 x 35 kg
5 x 40 kg
5 x 45 kg
10 x 5 x 35 kg
From hang
- bench dips:
10 x 10
- pull-ups:
10 x 10
- log press:
15x 5 x 50 kg
Saturday
morning
- Cooper:
21:10
W3D1
- squat:
8 x 20 kg
4 x 60 kg
2 x 80 kg
5 x 90 kg
5 x 102.5 kg
20 x 112.5 kg
20 x 90 kg
- Meat Eater Chinese Buffet:
19 minutes
W3D2
morning:
- Freddy Kreuger:
4:43
noon
- daily work
afternoon
- bench press:
8 x 20 kg
4 x 40 kg
5 x 55 kg
5 x 62.5 kg
5 x 5 x 67.5 kg
- bench dips:
5 x 20
- Swiss bar row:
5 x 20 x 55 kg
- Last Castle:
18 rounds in 28 minutes