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12-17-2019, 01:31 PM
#501
- one-arm plank:
2 x 30 s
- log press:
2 x 3 x 45 kg
2 x 50 kg
2 x 55 kg
2 x 60 kg
2 x 65 kg
2 x 67.5 kg
4 x 2 x 70 kg
GS 1.
- db row:
9 x 20 x 20 kg
GS 2.
- seated reverse band press:
2 x 5 x 60 kg
Tough. Will move it over to Thursday.
- 3-way shoulders:
3 x 10 x 5 kg
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12-19-2019, 01:26 PM
#502
- one-arm plank:
2 x 30 s
- SSB:
8 x 22.5 kg
4 x 62.5 kg
3 x 82.5 kg
3 x 102.5 kg
3 x 112.5 kg
3 x 117.5 kg
3 x 122.5 kg
3 x 127.5 kg
3 x 132.5 kg
GS 1.
- sandbag throw:
7 x 3 x 10 kg
GS 1.
- snatch-grp RDL:
6 x 100 kg
2 x 6 x 105 kg
- farmer's walk:
6 x 20 m x 50 kg
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12-20-2019, 01:37 PM
#503
- one-arm plank:
2 x 30 s
- log press:
2 x 3 x 45 kg
12 x 3 x 50 kg
12 min EMOM.
- Meadows row:
5 x 20 x 25 kg
GS 1.
- Swiss bar press:
6 x 22.5 kg
3 x 35 kg
5 x 5 x 47.5 kg
GS 1.
- keg press:
5 x 1 x 50 kg
7 attempts.
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12-23-2019, 06:48 AM
#504
- one-arm plank:
2 x 30 s
- sumo 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
1 x 170 kg
1 x 180 kg
1 x 190 kg
- snatch-grip RDL:
6 x 105 kg
2 x 6 x 110 kg
- farmer's walk:
6 x 20 m x 60 kg
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12-24-2019, 04:36 AM
#505
- one-arm plank:
2 x 30 s
- log press:
3 x 3 x 45 kg
2 x 50 kg
2 x 55 kg
1 x 60 kg
1 x 65 kg
1 x 70 kg
1 x 75 kg
GS 1. Multiple failed attempts at 77.5 kg. It felt too heavy even if 75 wasn't a big problem. I whould have done more sets at 75 kg.
- db row:
6 x 20 x 20 kg
GS 1.
- Swiss bar press:
6 x 22.5 kg
3 x 35 kg
5 x 5 x 47.5 kg
GS 2.
- Meadows row:
5 x 20 x 20 kg
GS 2.
- 3-way shoulders:
10 x 5 kg
10 x 5 kg
8 x 5 kg
- sandbag run:
4 x 40 m x 75 kg
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12-26-2019, 04:45 AM
#506
- one-arm plank:
2 x 30 s
- safety bar squat:
8 x 22.5 kg
4 x 62.5 kg
3 x 82.5 kg
2 x 102.5 kg
1 x 122.5 kg
1 x 132.5 kg
1 x 142,5 kg
1 x 147.5 kg
3 x 1 x 142.5 kg
GS 1. This thing breaks me in half. Back.off sets were better.
- sandbag toss:
6 x 3 x 10 kg
GS 1.
- snatch-grip RDL:
3 x 6 x 105 kg
- farmer's walk:
8 x 20 m x 60 kg
Went well.
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12-27-2019, 03:45 AM
#507
- one-arm plank:
2 x 30 s
- log press:
2 x 3 x 45 kg
8 x 3 x 55 kg
8 min EMOM. My shoulders were tight.
- Meadows row:
3 x 20 x 20 kg
GS 1.
- seated reverse band press:
3 x 5 x 60 kg
GS 1. Green bands.
- keg carry:
4 x 20 m x 50 kg
Awkward but not heavy.
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12-30-2019, 03:12 AM
#508
- one-arm plank:
2 x 30 s
- rack-pull:
6 x 70 kg
4 x 100 kg
3 x 120 kg
3 x 140 kg
3 x 150 kg
3 x 160 kg
3 x 170 kg
3 x 180 kg
3 x 175 kg
My abs, mid back and possible low back feel weak.
- deficit deadlift:
3 x 6 x 120 kg
- farmer's walk:
6 x 20 m x 60 kg
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12-31-2019, 04:38 AM
#509
- one-arm plank:
2 x 30 s
Need more ab work.
- push-jerk:
8 x 22.5 kg
4 x 40 kg
2 x 50 kg
3 x 60 kg
3 x 65 kg
3 x 3 x 70 kg
GS 1.
- Swiss bar row:
7 x 20 x 52.5 kg
GS 1. Narrow handles.
- incline bench press:
6 x 22.5 kg
3 x 42.5 kg
5 x 5 x 52.5 kg
GS 2. Need to improve this.
- db row:
5 x 20 x 25 kg
GS 2.
- push-ups:
20
20
10
GS 3.
- lateral raises:
3 x 10 x 5 kg
GS 3.
- reverse fly:
3 x 10 x 5 kg
GS 3.
- sandbag run:
4 x 40 m x 75 kg
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01-02-2020, 04:35 AM
#510
- one-arm plank:
2 x 30 s
- front squat:
8 x 20 kg
4 x 40 kg
3 x 50 kg
3 x 60 kg
3 x 65 kg
3 x 70 kg
3 x 75 kg
3 x 80 kg
4 x 3 x 85 kg
Not bad.
- deficit deadlift:
3 x 6 x 120 kg
2"-3" deficit.
- farmer's walk:
4 x 20 m x 60 kg
4 x 20 m x 65 kg
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