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04-13-2018, 12:42 PM
#161
- log press:
2 x 3 x 45 kg
3 x 50 kg
1 x 55 kg
3 x 3 x 57 kg
2 x 57 kg
3 x 3 x 55 kg
2 x 55 kg
Not as good as I wanted it to be.
- Pendlay row:
5 x 65 kg
5 x 8 x 75 kg
Giant set 1.
- axle strict press:
5 x 6 x 45 kg
Giant set 1.
- ab wheel:
5 x 7
Giant set 1.
- seated db press:
10 x 15 kg
8 x 15 kg
- lateral raise:
8 x 7.5 kg
6 x 7.5 kg
Not only is my front delt underdeveloped, my medial delt is non-existent.
- rear delt fly:
2 x 8 x 7.5 kg
- waiter's walk:
2 x 30 m x 40 kg
Wanted 40 m, but my arms, traps, hands, abs... ded.
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04-14-2018, 05:47 AM
#162
- sandbag carry:
4 x 40 m x 50 kg
2 x 40 m x 60 kg
- sandbag run:
20 m 50 kg sandbag carry
20 m run to start
20 m run to sanbag
20 m 50 kg sandbag carry
4 times. Lots of room for improvement, but a good start.
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04-16-2018, 12:30 PM
#163
- deadlift:
6 x 70 kg
4 x 100 kg
3 x 120 kg
1 x 140 kg
13 x 160 kg
I expected more reps, but it felt heavy. It is what it is.
- plank:
65 s x 25 kg
This felt heavy too.
- front squat:
4 x 40 kg
3 x 60 kg
1 x 70 kg
5 x 5 x 80 kg
Pretty good.
- hyperextension:
3 x 8 x 72 kg
Also good.
- sled push:
40 m x 25 kg
10 min EMOM. My hips were sore from last week's sled push, now I made it even worse. I felt tightness in my hips while pushing, and had issues walking afterwards. Left hip is pissed.
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04-17-2018, 12:05 PM
#164
- sandbag carry:
20 m carry
20 m run to start
20 m run to sandbag
20 m carry
Six rounds in ten minutes. 50 kg sandbag.
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04-18-2018, 12:20 PM
#165
- log press:
2 x 3 x 45 kg
3 x 50 kg
1 x 55 kg
2 x 3 x 57 kg
2 x 3 x 60 kg
3 x 57 kg
Above average log day.
- Pendlay row:
5 x 8 x 72 kg
Giant set 1.
- axle strict press:
5 x 6 x 45 kg
Giant set 2.
- seated db press:
12 x 15 kg
8 x 15 kg
- lateral raises:
10 x 5 kg
8 x 5 kg
This was all I had.
- waiter's walk:
2 x 40 m x 40 kg
Skipped abs today and only felt these in my shoulders. Will not be skipping abs in the future.
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04-20-2018, 01:27 PM
#166
- pull-up:
66 total
Giant set 1.
- bench press:
8 x 20 kg
6 x 40 kg
4 x 60 kg
2 x 70 kg
5 x 3 x 80 kg
Giant set 1.
- ab wheel:
5 x 5
Giant set 1.
- dip:
26 total
Decided to just do a few and see how my shoulder will feel. It's been well lately.
- high bar squat:
8 x 20 kg
4 x 60 kg
3 x 80 kg
2 x 5 x 100 kg
8 x 100 kg
HBS are always super wakward.
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04-23-2018, 12:46 PM
#167
- block pull:
6 x 70 kg
4 x 100 kg
3 x 125 kg
1 x 145 kg
10 x 165 kg
4" block. These were heavy. Felt them in my lower back. I think it could be ab weakness and bad bracing. Maybe I will deload a restart.
- plank:
75 s x 25 kg
- front squat:
4 x 40kg
3 x 60 kg
1 x 70 kg
5 x 5 x 80 kg
Easy.
- hyperextension:
3 x 8 x 72.5 kg
- sled push:
10 x 40 m x 25 kg
10 min EMOM. Time was 17 s. Last four runs were 16 s. Last one was 15s.
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04-25-2018, 12:42 PM
#168
- log press:
30 x 45 kg
Mindset challenge. Do 30 log presses in as little time as possible. 8 min 35 s. Was hoping for much less.
- Pendlay row:
5 x 65 kg
5 x 8 x 75 kg
Giant set 1.
- axle stric press:
5 x 40 kg
5 x 6 x 45 kg
Giant set 1.
- ab wheel:
5 x 7
Giant set 1.
- seated db press:
12 x 15 kg
10 x 15 kg
Giant set 2.
- lateral raises:
2 x 10 x 5 kg
Giant set 2.
- kb swing:
75 s x 24 kg
Wanted to do swings for 5 min as conditioning, but no way. So...
- kb swing:
5 x 30 x 24 kg
1 min to do 30 swings, then 1 min rest.
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04-27-2018, 01:24 PM
#169
- pull-ups:
69 total
Giant set 1.
- bench press:
8 x 20 kg
5 x 40 kg
3 x 60 kg
1 x 70 kg
5 x 3 x 80 kg
Giant set 1.
- skull crusher:
8 x 20 kg
4 x 8 x 30 kg
Insted of dips. Tough.
- high bar squat:
8 x 20 kg
4 x 60 kg
3 x 80 kg
2 x 100 kg
3 x 8 x 110 kg
Still awkward and tough on my baby quads.
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05-20-2018, 12:30 PM
#170
Finally fixed my laptop. Backlog:
30.04.
- axle deadlift:
6 x 60 kg
4 x 100 kg
3 x 120 kg
1 x 140 kg
1 x 105 kg
1 x 160 kg
1 x 170 kg
1 x 180 kg
Easy! First tim playing with axle deadlift and I'm happy with the result. First because I've never done them before. Second because I haven't pulled less than 13 reps on the deadlift in the past 5 months. Third my hamstrings got stronger which was the goal. Ready for a new PR.
- 18" deadlift:
1 x 160 kg
1 x 170 kg
1 x 180 kg
1 x 190 kg
1 x 200 kg
Decided to try these too. Axle was just above my knees. Felt them mostly in my lats.
- front squat:
4 x 40 kg
3 x 60 kg
1 x 70 kg
5 x 5 x 80 kg
Easy.
- hyperextension:
3 x 8 x 72 kg
Easy.
- sled push:
10 x 40 m x 25 kg
10 min EMOM. 15-16 s.
02.05.
- log press:
2 x 3 x 45 kg
3 x 50 kg
1 x 55 kg
5 x 3 x 60 kg
- row:
5 x 65 kg
5 x 8 x 75 kg
Giant set 1.
-axle strict press:
5 x 40 kg
5 x 6 x 45 kg
Giant set 1.
- ab wheel:
5 x 7
Giant set 1.
- seated db press:
12 x 15 kg
2 x 10 x 15 kg
Giant set 2.
- lateral db raise:
3 x 10 x 5 kg
Giant set 2.
04.05.
- pull-ups:
100 total
bench press:
8 x 20 kg
5 x 40 kg
4 x 60 kg
2 x 70kg
5 x 3 x 80 kg
- skull crusher:
8 x 20 kg
3 x 8 x 30 kg
- high bar squat:
8 x 20 kg
4 x 60 kg
3 x 80 kg
2 x 100 kg
3 x 8 x 112 kg
07.05
- sumo deadlift:
6 x 70 kg
3 x 3 x 120 kg
3 x 3 x 140 kg
- front squat:
4 x 40 kg
3 x 60 kg
2 x 140 kg
- hyperextension:
3 x 8 x 70 kg
08.05.
- overhead press:
8 x 20 kg
8 x 20 kg
4 x 40 kg
3 x 45 kg
1 x 50 kg
1 x 55 kg
- log press:
3 x 45 kg
2 x 50 kg
1 x 55 kg
1 x 57 kg
1 x 60 kg
1 x 62 kg
1 x 65 kg
1 x 67 kg
PR on this log. Didn't feel like a max but I got dizzy pressing 67 and almost blacked out on 70 kg, so I stopped there.
10.05.
- bench press:
8 x 20 kg
6 x 40 kg
4 x 60k g
2 x 70 kg
1 x 80 kg
1 x 85 kg
1 x 90 kg
1 x 95 kg
After 3 weeks of benching I decided to test my max and I managed to set a new PR. The bar ended to low on my chest and it first moved only horizontaly, but when it got into position, it went up. More is in me.
- squat:
8 x 20 kg
4 x 60kg
3 x 80 kg
1 x 100 kg
8 x 110 kg
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