-
W11D1
- deadlift:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 132.5 kg
4 x 6 x 142.5 kg
- zombie squat:
6 x 20 kg
4 x 40 kg
2 x 60 kg
1 x 70 kg
4 x 6 x 77.5 kg
- Meadows row:
4 x 15 x 25 kg
- sandbag carry:
120 m x 70 kg
140 m x 70 kg
- leg raises:
3 x 10
-
W11D2
- axle strict press:
8 x 20 kg
4 x 30 kg
2 x 42.5 kg
2 x 3 x 52.5 kg
3 x 5 x 47.5 kg
- incline db bench press:
4 x 8 x 22.5 kg
- push-ups:
3 x 12 x 10 kg
- pull-ups:
5 x 12
- face-pulls:
3 x 15
-
W11D3
- paused SSB:
8 x 22.5 kg
4 x 62.5 kg
2 x 82.5 kg
5 x 6 x 87.5 kg
- deficit deadlift:
6 x 70 kg
4 x 100 kg
2 x 120 kg
6 x 3 x 130 kg
- BSS:
4 x 10 x 25 kg
- goblet squat:
3 x 12 x 40 kg
-
W11D4
- axle press:
8 x 30 kg
4 x 40 kg
2 x 50 kg
1 x 60 kg
7 x 2 x 67.5 kg
8 x 55 kg
Tough.
- seated press:
4 x 5 x 47.5 kg
- sandbag hold:
3 x 30 s x 65 kg
deficit deadlift:
3 x 15 x 60 kg
Not so tough.
- hanging leg raise:
2 x 15
-
W12D1
- deadlift:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 132 kg
4 x 8 x 142.5 kg
Tough.
- zombie squat:
6 x 20 kg
4 x 40 kg
2 x 60 kg
1 x 70 kg
4 x 6 x 80 kg
Tough.
- Meadows row:
4 x 15 x 25 kg
- hanging leg raises:
3 x 10
- sandbag carry:
160 m x 70 kg
80 m x 70 kg
First set was PR. Second set I had to stop after 80 m because my pink was getting crushed again.
-
W12D2
- strict axle press:
8 x 20 kg
4 x 30 kg
2 x 40 kg
1 x 50 kg
3 x 55 kg
4 x 5 x 47.5 kg
- incline db bench press
4 x 9 x 22.5 kg
- log press:
2 x 3 x 45 kg
6 x 3 x 50 kg
Red bands.
- push-ups:
3 x 12 x 5 kg
- pull-ps:
2 x 12
10
8
6
- face pulls:
3 x 15
-
W12D3
- paused SSB:
8 x 22.5 kg
4 x 62.5 kg
2 x 82.5 kg
5 x 8 x 87.5 kg
Pretty good.
- deficit deadlift:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 130kg
6 x 3 x 135 kg
- BSS:
4 x 12 x 25 kg
- goblet squat:
3 x 12 x 40 kg
-
W12D4
- axle press:
6 x 30 kg
4 x 40 kg
2 x 50 kg
1 x 60 kg
7 x 2 x 70 kg
8 x 57.5 kg
- seated press:
4 x 5 x 47.5 kg
- sandbag hold:
3 x 30 s x 65 kg
- hanging leg raises:
2 x 15
- farmer's walk:
3 x 20 m x 75 kg
- keg carry:
80 m x 50 kg
2 x 40 m x 50 kg
- tempo SLDL:
3 x 15 x 60 kg
-
W1D1
Back after a week's break.
- deadlift:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 135 kg
3 x 5 x 145 kg
Easy.
- zombie squat:
6 x 20 kg
4 x 40 kg
2 x 60 kg
1 x 70 kg
4 x 6 x 75 kg
Easy.
- sandbag swing:
2 x 15 x 50 kg
- incline bench db row:
4 x 15 x 10 kg
- ab wheel:
3 x 8
-
W1D2
- axle pres:
8 x 30 kg
4 x 40 kg
2 x 50 kg
5 x 3 x 62.5 kg
- log strict press:
3 x 5 x 45 kg
2 sec down.
- db incline bench:
4 x 6 x 22.5 kg
- push-ups:
3 x 12 x 10 kg
- pull-ups:
5 x 12