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05-26-2020, 12:09 PM
#591
- axle press:
6 x 30 kg
3 x 50 kg
2 x 60 kg
1 x 70 kg
1 x 72.5 kg
5 x 1 x 75 kg
Sleveless.
- seated reverse band press:
4 x 40 kg
5 x 8 x 50 kg
I felt them in my lateral delts, tripces and upper back.
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05-28-2020, 01:18 PM
#592
W3D2
- step-ups:
3 x 8 x 52.5 kg
- pin goodmorning:
5 x 15 x 52.5 kg
GS 1.
- seated hip abduction:
5 x 20
GS 1. Green band.
- pull-up:
5 x 10
5
GS 2. Missed an opportunity to do 5x11. No pain or discomfort.
- single leg deadlift:
4 x 12 x 20 kg
GS 2. Better tha last time.
- BSS:
4 x 12
GS 2.
- banded deadlift row:
4 x 12 x 60 kg
Doubled red bands, 30 kg at the top. Tough.
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06-01-2020, 11:40 AM
#593
- log press:
2 x 3 x 45 kg
2 x 55 kg
1 x 65 kg
3 x 70 kg
2 x 70 kg
3 x 67.5 kg
2+1 x 67.5 kg
3 x 67.5 kg
I couldn't hold my elbows up, and my upper back felt weak. I will attribute this to the exhausting deadlift program, not the lack of elbowsleeves or loosing 2-3 kg in the last 3 months.
- seated reverse band press:
4 x 40 kg
5 x 8 x 50 kg
Tough.
- reverse fly:
2 x 20 x 5 kg
- sandbag throw:
3 x 2 x 10 kg
So I don't lose the groove.
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06-02-2020, 01:12 PM
#594
W4D1
- front squat:
10 x 40 kg
10 x 50 kg
This does nothing to warm me up for the deadlift.
- 2" block pull:
4 x 100 kg
3 x 120 kg
1 x 140 kg
1 x 150 kg
6 x 1 x 160 kg
- deadlift to knees:
3 x 20 x 80 kg
- deadlift row:
6 x 3 x 80 kg
- db RDL:
3 x 15 x 27.5 kg
- pull-ups:
60 total
It was getting late so I skipped farmer's, ab work and reverse hypers. This program just keeps piling on volume. I need to start eating more.
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06-04-2020, 10:18 AM
#595
- log press:
2 x 3 x 45 kg
2 x 55 kg
5 x 3 x 65 kg
Good technique.
- Swiss bar bench:
6 x 22.5 kg
4 x 32.5 kg
3 x 42.5 kg
5 x 10 x 55 kg
32.5 was supposed to be 42.5 kg
- lateral raises:
2 x 20 x 5 kg
- reverse flys:
2 x 20 x 5 kg
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06-05-2020, 12:38 PM
#596
W4D2
- step-ups:
5 x 10 x 45 kg
GS 1.
- seated banded hip abductions:
5 x 20
GS 1. Green band.
- goodmorning;
3 x 20 x 52.5 kg
- snatch-grip RDL:
4 x 8 x 100 kg
- banded deadlift row:
4 x 12 x 60 kg
Doubled red bands.
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06-08-2020, 10:11 AM
#597
- log press:
2 x 3 x 45 kg
2 x 55 kg
1 x 65 kg
7 x 2 x 67.5 kg
- seated reverse band press:
4 x 40 kg
5 x 8 x 50 kg
Red bands. Easy.
- reverse fly:
2 x 20 x 5 kg
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06-10-2020, 06:40 AM
#598
W5D1
- front squat:
10 x 40 kg
10 x 50 kg
- 1" deficit deadlift:
4 x 100 kg
2 x 120 kg
1 x 140 kg
8 x 1 x 150 kg
- 18" rack pull:
3 x 20 x 100 kg
Tough.
- Pendlay row:
4 x 12 x 60 kg
- DB SLDL:
3 x 12 x 30 kg
- reverse hyper:
4 x 25
Green band.
- lying leg raises:
5 x 15
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06-12-2020, 09:41 AM
#599
- log press:
2 x 3 x 45 kg
2 x 55 kg
1 x 65 kg
7 x 2 x 67.5 kg
With elbow sleeves. They do help somewhat.
- bench press:
6 x 20 kg
4 x 40 kg
3 x 10 x 55 kg
With a regular bar. It put too much pressure on my wrists and shoulders so I quit.
- Z press:
10 x 20 kg
3 x 10 x 30 kg
Tried these to see if they would be a challenge for my abs. They weren't, but they were a challenge for my side delts. It seems pressing with a regular bar could strengthen them.
- db bench:
2 x 10 x 20 kg
Since I couldn't bench with a regular bar I did these. They were tough and I need more of them.
- sandbag run:
2 x 40 m x 75 kg
So I don't forget.
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06-13-2020, 11:06 AM
#600
W5D2
- step-ups:
5 x 12 x 52.5 kg
GS 1.
- seated hip abduction:
5 x 20
GS 1. Doubled green band.
- goodmorning:
3 x 25 x 52.5 kg
SSB.
- snatch-grip RDL:
4 x 12 x 80 kg
- pull-ups:
65 total
- banded low row:
15 x red band
15 x green band
2 x 15 x black band
Snatch grip RDL, pull-ups and low rows?! What kind of a sadist programs this?
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