Pure strength: Strongman edition

[Unnamed]

- plank:
60 s

- incline bench press:
8 x 20 kg
5 x 40 kg
3 x 50 kg
3 x 5 x 57.5 kg

- bench dip:
3 x 8

- seated db press:
3 x 12 x 15 kg

I will not be finishing this program. I realized I don't need to peak my strict press. I don't need to peak anything at the moment. I need hypertrophy and proficiency with diferent movements.

[Unnamed]

- squat:
8 x 20 kg
4 x 70 kg
3 x 100 kg
1 x 120 kg
1 x 130 kg
1 x 140 kg
15 x 120 kg
10 x 120 kg
6 x 120 kg

This was supposed to be Mike Jenkins Memorial squat challenge: 3 min squats, 3 min rest, 2 min squats, 2 min rest, 1 min squats with 70%. I barely managed 90 seconds on the first set, 55 seconds on the second, and maybe 30 s on the third one.

[Unnamed]

- plank:
60 s

- step-ups:
10 x 20 kg
5 x 40 kg
10 x 60 kg
10 x 70 kg
10 x 70 kg

Per leg. Not sure if this is a good leg exercise, but it's a good trunk stabilizytion exercise.

- log press:
5 x 45 kg
5 x 47.5 kg
5 x 50 kg
5 x 52.5 kg
5 x 52.5 kg
5 x 52.5 kg
10 x 45 kg

GS 1.

- face pulls
7 x 10

GS 1. Red band.

I haven't done the log in a while but my pickup was great.

- incline bench press:
6 x 20 kg
4 x 40 kg
2 x 50 kg
2 x 4 x 55 kg
16 x 40 kg

- Meadows row:
8 x 20 x 20 kg
6 x 40 kg
20 x 30 kg

GS 2. Serious lat pump.

- seated db press:
10 x 10 x 12.5 kg

GS 2. Palms facing. Last two sets were tough.

- skullcrusher:
7 x 15 x 20 kg
6 x 30 kg
17 x 20 kg

- pull-ups:
2 x 10

My right shoulder still does not wan't to cooperate. So..

- upright row:
2 x 10 x 20 kg

Will do these instead.

Decided to significatnly increase my upper body volume to see how it will affect me.

[Unnamed]

- plank:
60 s

- log press:
3 x 45 kg
5 x 6 x 50 kg
10 x 45 kg

I rediscovered that if I keep the log slightly lower on my chest, it's in a better position for press.

- behind the neck press:
10 x 20 kg
4 x 10 x 25 kg

- CGBP:
8 x 10 x 40 kg
5 x 60 kg

GS 1. Slightly more wight next time.

- db curl:
8 x 10 x 5 kg

GS 1.

- Pendlay row:
10 x 10 x 60 kg

GS 2.

- db bench:
10 x 10 x 15 kg

GS 2. Maybe more weight next time.

- skullcrusher:
10 x 10 x 20 kg

GS 3.

- reverse fly:
10 x 10 x 5 kg

GS 3.

[Unnamed]

- box quat:
8 x 20 kg
4 x 60 kg
3 x 80 kg
1 x 100 kg
2 x 2 x 120 kg
6 x 2 x 100 kg

- log press:
3 x 45 kg
1 x 50 kg
1 x 55 kg
2 x 1 x 60 kg
10 x 45 kg

- block pull:
6 x 70 kg
3 x 120 kg
15 x 140 kg

My left QL really did not like this. Need to work on my ab and hamstring strength more.

- T-bar row:
10 x 10 x 40 kg

GS 1.

- log bench:
10 x 10 x 45 kg
GS 1. More wight. Or maybe skip.

- incline db bench press:
10 x 10 x 15 kg

- db row:
5 x 10 x 45 kg

GS 2.

- pushdowns:
3 x 20
2 x 15

Purple band. Skipped skullcrushers and plate raises.

[Unnamed]

- plank:
60 s

- log press:
3 x 45 kg
2 x 50 kg
3 x 2 x 55 kg
1 x 10 x 45 kg

- incline db row:
2 x 10 x 25 kg
8 x 10 x 15 kg

GS 1.

- barbell curl:
6 x 10 x 20 kg

GS 1.

- seated db press:
8 x 10 x 15 kg

GS 2.

- lying incline chrug:
10 x 10 x 30 kg

GS 2.

- skullcrusher:
6 x 15 x 20 kg
3 x 35 kg

I love these as a finisher.

- pushdown:
20
15
20

Purple band.

[Unnamed]

- plank:
60 s

- front squat:
8 x 20 kg
4 x 40 kg
5 x 3 x 60 kg

It's been a while and it shows. My left ahoulder was unhappy with the clean grip. Also my legs are weak. Need more front squats in my life.

- log press:
3 x 45 kg
1 x 50 kg
1 x 55 kg
1 x 60 kg
1 x 62.5 kg
10 x 45 kg

- deficit deadlift:
4 x 70 kg
3 x 100 kg
2 x 8 x 120 kg

5 cm deficit. After the second rep I felt a light pop in my left QL so I stopped. This was due to the poor bracing. I rested a minute and after bracing properly, there was no discomfort in my back. I must alway brace correctly even if I think the weight is light!

- lever row:
10 x 10 x 20 kg

GS 1. I don't really like these.

- lateral raises:
10 x 10 x 5 kg

GS 1.

- pushdown:
30
20
15

Purple band. Skipped skullcrushers.

[Unnamed]

- plank:
60 s

- Bulgarian split-squat:
10 x 20 kg
3 x 10 x 30 kg

My right leg felt weaker.

- log press:
3 x 45 kg
6 x 5 x 52.5 kg
10 x 45 kg

- incline bench press:
5 x 20 kg
4 x 40 kg
2 x 50 kg
3 x 4 x 55 kg
17 x 40 kg

- Meadows row:
8 x 20 x 20 kg
6 x 40 kg
20 x 30 kg

GS 1.

- seated db press:
10 x 10 x 15 kg

GS 1.

- upright row:
4 x 10 x 20 kg

- skullcrusher:
7 x 15 x 20 kg

Skipped the heavy set and the finisher.

[Unnamed]

- log press:
4 x 45 kg
5 x 6 x 52.5 kg
10 x 45 kg

- overhead press:
10 x 35 kg
4 x 10 x 30 kg

- CGBP:
8 x 10 x 45 kg
5 x 65 kg

GS 1. Need more weight.

- hamer curl:
8 x 10 x 5 kg

GS 1.

- barbell row:
10 x 10 x 60 kg

GS 2.

- db bench:
2 x 10 x 20 kg
8 x 10 x 15 kg

GS 2.

- reverse fly:
5 x 10 x 5 kg

GS 3.

- skullcrusher:
5 x 10 x 20 kg

GS 3. 5 sets insted of 10.

[Unnamed]

- plank:
65 s

- box squat:
8 x 20 kg
4 x 60 kg
3 x 80 kg
8 x 2 x 100 kg

EMOM. Above parallel.

- log press:
3 x 45 kg
1 x 50 kg
1 x 55 kg
1 x 60k g
2 x 1 x 62.5 kg
10 x 45 kg

- block pull:
6 x 70 kg
4 x 100 kg
3 x 120 kg
11 x 140 kg

~7.5 cm block. Dead stop instead of touch and go to see how my lower back would like it. No problem.

- goodmorning:
8 x 60 kg
8 x 60 kg
8 x 65 kg

First set was lower back dominant instead of hamstrig dominant. Other two sets were perfect.

- T-bar row:
10 x 10 x 45 kg

GS 1.

- log bench:
10 x 10 x 45 kg

GS 1. Paused them on the chest.

Skipped alot of training since block pulls took a lot of time to set up and take apart.