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08-28-2019, 12:09 PM
#441
BTM W2D2
- one-arm plank:
2 x 30 s
- lying leg curl:
30
Green band.
- Swiss bar curl:
3 x 10 x 12.5 kg
3 x 10 x 12.5 kg
3 x 10 x 12.5 kg
10 x 12.5 kg
GS 1. Cluster sets with narrow, medium and wide grip.
- deadlift:
6 x 70 kg
5 x 87.5 kg
5 x 102.5 kg
3 x 5 x 115 kg
GS 1.
- Kroc row:
5 x 20 x 35 kg
GS 2. Cardio.
- Swis bar bench press:
6 x 22.5 kg
5 x 45 kg
5 x 52.5 kg
5 x 5 x 57.5 kg
GS 2.
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08-31-2019, 04:38 AM
#442
BTM W2D3
- one-arm plank:
2 x 30 s
- Swiss bar press:
6 x 5 x 25 kg
GS 1.
- squat:
8 x 20 kg
3 x 60 kg
5 x 80 kg
5 x 92.5 kg
5 x 105 kg
20 x 67. 5 kg
GS 1.
- pull-aparts:
5 x 10
GS 2. Red band.
- Swiss bar press:
4 x 5 x 25 kg
GS 2.
- barbell row:
5 x 5 x 60 kg
GS 2.
- pull-aparts:
5 x 10
GS 3. Red band.
- shrugs:
10 x 60 kg
4 x 20 x 60 kg
10 x 60 kg
GS 3.
Last edited by Unnamed; 09-01-2019 at 02:55 AM.
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09-02-2019, 11:42 AM
#443
BTM W3D1
- one-arm plank:
2 x 30 s
- Swiss bar press:
8 x 22.5 kg
3 x 32.5 kg
5 x 37.5 kg
5 x 42.5 kg
5 x 47.5 kg
12 x 37.5 kg
GS 1.
- squat:
8 x 20 kg
3 x 70 kg
5 x 92.5 kg
5 x 105 kg
5 x 5 x 117.5 kg
GS 1.
- pull-ups:
93 total
GS 1&2. Bothering my left elbow.
- push-ups:
125 total
GS 1%2.
Totally forgot about face-pulls.
Last edited by Unnamed; 09-06-2019 at 01:31 PM.
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09-03-2019, 12:00 PM
#444
- farmer's walk:
5 x 30 m x 55 kg
With a turn at 15 m.
- sandbag carry:
3 x 30 m x 74 kg
This was heavy.
- face pulls:
5 x 20
Red band. Making up for yesterday.
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09-04-2019, 12:15 PM
#445
BTM W3D2
- one-arm plank:
2 x 30 s
- Swiss bar curls:
10 x 10 x 17.5 kg
GS 1.
- deadlift:
4 x 70 kg
5 x 100 kg
5 x 115 kg
5 x 5 x 130 kg
GS 1. These felt heavy. Did them beltless and my lats and abs were sore from Monday.
- Meadows row:
7 x 10 x 20 kg
GS 2. Did I say my lats were sore?
- Swiss bar bench press:
8 x 22.5 kg
3 x 42.5 kg
5 x 52.5 kg
5 x 57.5 kg
5 x 5 x 65 kg
GS 2.
Last edited by Unnamed; 09-06-2019 at 01:30 PM.
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09-06-2019, 01:29 PM
#446
BTM W3D3
- plank:
60 s
- pull-aparts:
10 x 10
GS 1. Green band.
- Swiss bar press:
8 x 22.5 kg
5 x 5 x 37.5 kg
GS 1.
- squat:
8 x 20 kg
3 x 70 kg
5 x 90 kg
5 x 105 kg
5 x 117.5 kg
20 x 7.5 kg
GS 1.
- Swiss bar press:
5 x 5 x 37.5 kg
GS 2.
- Pendlay row:
5 x 60 kg
4 x 5 x 70 kg
GS 2.
- shrug:
3 x 20 x 70 kg
15 + 5 x 70 kg
4 x 10 x 70 kg
Snatch grip.
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09-09-2019, 12:31 PM
#447
BTM W4D1
Start of the second BTM cycle. Increase in weights. Decided to go heavier than planned, because I feel strong.
- one-arm plank:
2 x 30 s
- squat:
8 x 20 kg
4 x 60 kg
3 x 80 kg
5 x 95 kg
5 x 105 kg
5 x 5 x 120 kg
GS 1. Not bad at all.
- Swiss bar press:
8 x 22. 5kg
5 x 40 kg
5 x 45 kg
5 x 50 kg
10 x 40 kg
GS 1. Last two sets were tough. Last one was almost to failure.
- face-pulls:
5 x 20
GS 1. Red band.
- push-up
20
9 x 10
GS 2.
- pull-up:
10
4 x 5
GS 2.
- inverted row:
4 x 10
GS 2. Should have done these from the beginning. Felt them better in my back than pull-ups and they didn't bother my tendinitis.
I really, really didn't feel like doing anything after squats. Decided to go little by little and did the minimum, but I did it.
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09-10-2019, 11:24 AM
#448
- one-arm plank:
2 x 30 s
- farmer's walk:
5 x 30 m x 55 kg
- sandbag carry:
4 x 30 mx 74 kg
Beter than last time.
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09-11-2019, 12:18 PM
#449
BTM W4D2
- one-arm plank:
2 x 30 s
- Swiss bar curl:
100 x 17.5 kg
GS 1. Total.
- deadlift:
6 x 70 kg
5 x 105 kg
5 x 120 kg
3 x 5 x 132.5 kg
GS 1.
- Meadows row:
20 x 20 kg
8 x 10 x 20 kg
GS 2.
- Swiss bar bench:
8 x 22.5 kg
3 x 42.5 kg
5 x 52.5 kg
5 x 57.5 kg
5 x 5 x 65 kg
GS 2.
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09-14-2019, 03:29 AM
#450
BTM W4D3
- one-arm plank:
2 x 30 s
- pull-aparts:
5 x 20
GS 1. Green band.
- Swiss bar press:
8 x 22.5 kg
12 x 5 x 35 kg
GS 1&2.
- squat:
8 x 20 kg
4 x 60 kg
3 x 80 kg
5 x 95 kg
5 x 105 kg
5 x 120 kg
20 x 75 kg
GS 1. Not bad.
- barbell row:
5 x 70 kg
4 x 5 x 80 kg
GS 2.
- shrug:
4 x 20 x 80 kg
GS 2. Had to cut training short.
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