- pull-ups:
10
75 x 5 kg
- bench press:
8 x 20 kg
5 x 40 kg
3 x 60 kg
2 x 70 kg
5 x 5 x 80 kg
- Z press:
5 x 5 x 40 kg
- dips:
4 x 10
Printable View
- pull-ups:
10
75 x 5 kg
- bench press:
8 x 20 kg
5 x 40 kg
3 x 60 kg
2 x 70 kg
5 x 5 x 80 kg
- Z press:
5 x 5 x 40 kg
- dips:
4 x 10
- plank:
60 s
- squat:
8 x 20 kg
4 x 70 kg
3 x 90 kg
2 x 100 kg
1 x 110 kg
1 x 120 kg
2 x 5 x 132 kg
2 x 5 x 130 kg
1 x 5 x 127 kg
Just slightly higher volume than last week. Triples cannot come soon enough.
- sumo deadlift:
5 x 120 kg
5 x 130 kg
3 x 5 x 132 kg
Was pooped after squats.
- walking lunges:
2 x 8 x 27.5 kg
- plank:
60 s
-db row:
5 x 30 kg
6 x 5 x 40 kg
GS1.
- log press:
3 x 3 x 45 kg
3 x 50 kg
2 x 1 x 55 kg
6 x 3 x 60 kg
GS1. Was wearing friend's Reebok Legacy Lifters on all except the last three sets. They make the pickup and hold easier, but my press seemed off. I may consider something with a lower heel in the future. 10 second hold at the top on the very last rep.
- row:
5 x 3 x 90 kg
GS2.
- axle strict press:
5 x 3 x 52 kg
GS2. Not too heavy.
- db press:
3 x 6 x 22.5 kg
Right triceps was painful.
- stir-the-pot:
2 x 5
Triceps was bugging me so I cut this short.
- plank:
60 s
45 s x 20 kg
- deadlift:
6 x 70 kg
4 x 100 kg
3 x 120 kg
1 x 140 kg
1 x 155 kg
6 x 3 x 165 kg
I felt my lower back moving during the lift. Need to work on this.
- front squat:
4 x 40 kg
3 x 60 kg
1 x 70 kg
4 x 3 x 75 kg
3 x 80 kg
- hyperextension:
3 x 4 x 80 kg
Easy.
- pull-through:
2 x 10 x 60 kg
- pull-ups:
10
70 x 5 kg
Total.
- bench press:
8 x 20 kg
5 x 40 kg
3 x 60 kg
1 x 72 kg
6 x 3 x 82 kg
Heavy.
- Z press:
5 x 3 x 42 kg
- dips:
4 x 10
- squat:
8 x 20 kg
4 x 60 kg
3 x 80 kg
2 x 100 kg
1 x 110 kg
1 x 120 kg
3 x 132 kg
5 x 3 x 130 kg
I was playing with a more upright quad-dominant squat, but my quads are weak. They feel weak around my knees. And my knees tend to cave in.
- sumo deadlift:
3 x 102 kg
3 x 130 kg
3 x 3 x 140 kg
Easy.
- walking lunges:
2 x 6 x 30 kg
Heavy. I was all over the place.
- plank:
60 s
- db row:
5 x 30 kg
6 x 5 x 40 kg
GS 1.
- log press:
2 x 3 x 45 kg
3 x 50 kg
2 x 1 x 57 kg
6 x 3 x 62 kg
GS 1. Need to keep my knees out and dip less.
- Pendlay row:
3 x 3 x 90 kg
2 x 3 x 95 kg
GS 2.
- axle strict press:
5 x 3 x 52 kg
GS 2.
- seated db press:
3 x 6 x 22.5 kg
GS 3.
- plank:
30 s x 30 kg
20 s x 30 kg
30 s x 30 kg
GS 3.
- plank:
60 s
- deadlift:
6 x 70 kg
4 x 100 kg
3 x 120 kg
1 x 140 kg
1 x 155 kg
6 x 3 x 170 kg
Wanted 167 kg but the plates were taken and the only possibility was 170 kg. My left shoulder felt tight on warmups so I rolled it at it helped for a time.
- front squat:
4 x 30 kg
3 x 60 kg
1 x 70 kg
3 x 75 kg
2 x 3 x 80 kg
2 x 3 x 85 kg
- hyperextension:
3 x 4 x 80 kg
- pull-through:
10 x 60 kg
10 x 65 kg
- pull-up:
10
73 x 10 kg total
- bench press:
8 x 20 kg
5 x 40 kg
3 x 60 kg
2 x 70 kg
1 x 80 kg
6 x 3 x 85 kg
- Z press:
3 x 40 kg
4 x 3 x 45 kg
- dips:
4 x 10
-plank:
60 s
- squat:
8 x 20 kg
4 x 60 kg
3 x 80 kg
2 x 100 kg
3 x 110 kg
3 x 120 kg
3 x 120 kg
3 x 125 kg
3 x 125 kg
3 x 120 kg
Testing the quad-dominant squat with no knee cave-in.
- Dimel deadlift:
3 x 70kg
2 x 3 x 100 kg
2 x 3 x 110 kg
Gave these a try. Felt them mostly in my lats.
- lunges:
2 x 6 x 30 kg