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11-28-2019, 12:49 PM
#491
- one arm plank:
2 x 30 s
- box front squat:
8 x 22.5 kg
10 x 2 x 40 kg
Purple bands. Quarter squat.
- chair deadlift:
6 x 60 kg
3 x 80 kg
3 x 5 x 100 kg
- incline db row:
Tabata 15 kg. Tough.
- pull-through:
3 x 20
Purple bands.
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11-30-2019, 02:19 AM
#492
29.11.
- one-arm plank:
2 x 30 s
- axle press:
8 x 30 kg
10 x 3 x 45 kg
10 min EMOM.
- T-bar row:
10 x 50 kg
6 x 10 x 60 kg
GS 1.
- Swiss bar press:
6 x 22.5 kg
3 x 32.5 kg
5 x 6 x 45 kg
GS 2.
- front raise:
15 x 5 kg
10 x 5 kg
10 x 5 kg
GS 2.
- lateral raise:
3 x 10 x 5 kg
GS 2.
- reverse fly:
3 x 10 x 5 kg
GS 2.
- incline sb row:
Tabata 15 kg
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12-02-2019, 01:24 PM
#493
- one-arm plank:
2 x 30 s
- axle deadlift:
6 x 70 kg
4 x 100 kg
3 x 120 kg
1 x 140 kg
1 x 150 kg
1 x 160 kg
3 x 1 x 170 kg
13"
- SLDL:
2 x 5 x 120 kg
5 x 125 kg
- banded pull-through:
3 x 20
Purple bands.
- db seal row:
Tabata 15 kg
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12-03-2019, 01:25 PM
#494
- one-arm plank:
2 x 30 s
- Swiss bar row:
10 x 50 kg
10 x 60 kg
8 x 70 kg
5 x 20 x 50 kg
GS 1. Narrow grip.
- axle press:
8 x 30 kg
4 x 40 kg
1 x 50 kg
1 x 60 kg
1 x 65 kg
4 x 1 70 kg
GS 1. Press was good but the pickup was bad. I wonder if higher belt position is the cause.
- Swiss bar press:
6 x 22.5 kg
3 x 32.5 kg
5 x 6 x 45 kg
- front db raise:
10 x 5 kg
10 x 5 kg
8 x 5 kg
GS 2.
- lateral raise:
10 x 5 kg
10 x 5 kg
8 x 5 kg
GS 2.
- reverse fly:
3 x 10 x 5 kg
GS 2.
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12-04-2019, 01:35 PM
#495
- one-arm plank:
2 x 30 s
- safety bar squat:
8 x 22.5 kg
2 x 4 x 06 kg
3 x 80 kg
3 x 100 kg
5 x 3 x 110 kg
My SSB arrived. Ineresting bar. Seemd to put most stress on my lower back and some on my upper.
- SLDL:
6 x 70 kg
3 x 100 kg
3 x 5 x 120 kg
- pull-through:
3 x 20
Purple bands.
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12-05-2019, 12:53 PM
#496
- one-arm plank:
2 x 30 s
- axle press:
8 x 30 kg
4 x 40 kg
10 x 3 x 50 kg
10 min EMOM. Continental improved.
- Swiss bar press:
6 x 22.5 kg
4 x 32.5 kg
5 x 6 x 45 kg
- front raise:
10 x 5 kg
10 x 5 kg
8 x 5 kg
GS 1.
- lateral raise:
10 x 5 kg
10 x 5 kg
8 x 5 kg
GS 1.
- reverse fly:
3 x 10 x 5 kg
- incline row:
This was supposed to be Tabata, but after 3 rounds I was doing 1/8 reps so I stopped after round 5. I guess elbow sleeves were not helping with ROM.
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12-09-2019, 12:16 PM
#497
5:30 AM training
- one-arm plank:
2 x 30 s
- banded deadlift:
6 x 70 kg
4 x 100 kg
3 x 120 kg
2 x 3 x 140 kg
Purple bands. I could not set up well, so I stopped. I think I'll switch to sumo.
- snatch-grip RDL:
6 x 60 kg
6 x 80 kg
3 x 6 x 90 kg
Need more weight.
- seated leg curl:
3 x 20
GS 1. Red band. Need green.
- plank:
3 x 30 s x 5 kg
GS 1.
Last edited by Unnamed; 12-10-2019 at 03:03 PM.
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12-10-2019, 03:03 PM
#498
5:50 AM training.
- one-arm plank:
2 x 30 s
- Swiss bar row:
6 x 20 x 50 kg
GS 1.
- log press:
3 x 3 x 45 kg
3 x 50 kg
3 x 55 kg
3 x 60 kg
3 x 3 x 65 kg
GS 1. Need more overhead stability. Also my lower back seems to be tight, or maybe my upper back is tight and lower back is overcompensating.
- Meadows row:
3 x 20 x 20 kg
GS 2.
- seated reverse band press:
3 x 5 x 60 kg
GS 2. Very tough.
- 3-way shoulders:
10 x 5 kg
10 x 5 kg
8 x 5 kg
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12-12-2019, 01:30 PM
#499
- one-arm plank:
2 x 30 s
- SSB:
8 x 22.5 kg
4 x 62.5 kg
3 x 82.5 kg
2 x 102.5 kg
5 x 112.5 kg
2 x 5 x 117.5 kg
I'm beginning to like this.
- snatch-grip RDL:
5 x 70 kg
5 x 90 kg
2 x 5 x 100 kg
- plank:
2 x 35 s x 5 kg
GS 1.
- banded leg curl:
3 x 20
GS 1. Green band.
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12-16-2019, 01:32 PM
#500
- one-arm plank:
2 x 30 s
- sumo deadlift:
6 x 70 kg
4 x 100 kg
3 x 120 kg
2 x 140 kg
2 x 150 kg
2 x 160 kg
2 x 170 kg
2 x 180 kg
This felt surprisingly easy up until 170. At 180 kg I failed the second rep, but then managed to pull it. My sumo is currently stronger than my conventional.
- snatch-grip RDL:
6 x 100 kg
2 x 6 x 110 kg
- plank:
2 x 35 s x 5 kg
GS 1.
- seated leg curl:
3 x 20
GS 1. Black band.
- sandbag run:
3 x 40 m x 75 kg
It was so warm outside I decided to do these. I was able to move really fast despite my lack of training the sandbag run.
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