-
W2D1
- deadlift:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 132.5 kg
3 x 8 x 142.5 kg
- front squat:
6 20 kg
4 x 40 kg
2 x 60 kg
1 x 72.5 kg
3 x 6 x 82.5 kg
- db row:
3 x 10 x 35 kg
- sandbag carry:
2 x 120 m x 65 kg
- pull-ups:
3 x 8 x 5 kg
- leg raises:
2 x 10
-
W2D2
- log press:
3 x 3 x 45 kg
6 x 3 x 55 kg
Red bands.
- axle strict press:
6 x 30 kg
3 x 40 kg
3 x 5 x 50 kg
- incline db press:
3 x 0 x 20 kg
- face pulls:
3 x 15
- push-ups:
4 x 12 x 10 kg
Single leg.
- hammer curls:
3 x 15 x 10 kg
- push-down:
3 x 15
Black band
-
W2D3
SSB:
8 x 22.5 kg
4 x 62.5 kg
2 x 82.5 kg
1 x 92.5 kg
4 x 6 x 107.5 kg
- 15" block pull:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 132.5 kg
3 x 8 x 142.5 kg
- step-ups:
3 x 12 x 72.5 kg
- leg curls:
3 x 12
- leg extensions:
3 x 12
- hollow rock:
3 x 30s x 5 kg
-
W2D4
- log press:
2 x 3 x 45 kg
2 x 55 kg
1 x 60 kg
3 x 2 x 62.5 kg
5 x 5 x 47.5 kg
- seated press:
3 x 6 x 52.5 kg
- farmer's walk:
4 x 20 m x 85 kg
Heavier than last time.
- yoke:
12 m x 100 kg
12 m x 120 kg
2 x 12 m x 160 kg
Heavier than last time.
-
W3D1
- 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
- front squat:
6 x 20 kg
4 x 40 kg
2 x 60 kg
1 x 72.5 kg
4 x 5 x 82.5 kg
- db row:
3 x 10 x 35 kg
- hanging leg raises:
3 x 10
- plank:
2 x 45 s
- sandbag walk in place:
2 x 60 s x 65 kg
- pull-ups:
4 x 6 x 5 kg
- skpping:
3 x 75 s
-
W3D2
- log press:
2 x 3 x 45 kg
2 x 55 kg
6 x 3 x 57.5 kg
Red bands.
- strict axle press:
6 x 30 kg
3 x 40 kg
3 x 6 x 50 kg
- incline db press:
3 x 10 x 20 kg
- face-pulls:
3 x 15
- hammer curls:
3 x 15 x 12.5 kg
- one arm push-down
50
30
20
Red band.
-
W3D3
- SSB:
8 x 22.5 kg
4 x 62.5 kg
2 x 82.5 kg
1 x 95 kg
5 x 5 x 107.5 kg
- 15" block pull:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 132.5 kg
4 x 6 x 142.5 kg
- step-ups:
4 x 10 x 72.5 kg
- leg curls:
3 x 12
- leg extensions:
3 x 12
- hollow rock:
3 x 30s x 5 kg
-
W3D4
- log press:
2 x 3 x 45 kg
2 x 55 kg
1 x 60 kg
3 x 2 x 65 kg
4 x 5 x 50 kg
Easy.
- seated press:
4 x 5 x 52.5 kg
- farmer's walk:
20 m x 60 kg
20 m x 80 kg
4 x 20 m x 90 kg
Unstable, but didn't feel that heavy.
- yoke:
12 m x 100 kg
12 m x 140 kg
2 x 12 m x 170 kg
Slightly unstable but not bad.
- keg carry:
3 x 40 m x 50 kg
Easy.
- dips:
3 x 15
- SLDL:
3 x 15 x 75 kg
3 sec down.
-
W4D1
- deadlift:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 132.5 kg
4 x 8 x 142.5 kg
- front squat:
6 x 20 kg
4 x 40 kg
2 x 60 kg
1 x 72.5 kg
4 x 6 x 82.5 kg
- db row:
30 x 20 kg
- sandbag carry:
2 x 120 m x 65 kg
Not bad but my ankles are tight.
- pull-ups:
4 x 8 x 5 kg
- plank:
2 x 45 s
-
W4D2
- log press:
2 x 3 x 45 kg
2 x 50 kg
1 x 55 kg
6 x 3 x 60 kg
Red bands.
- axle strict press:
6 x 30 kg
3 x 40 kg
4 x 5 x 50 kg
- incline db bench press:
3 x 10 x 20 kg
- face pulls:
3 x 15
- push-ups:
4 x 12
- db curls:
3 x 15 x 10 kg
- press-down:
50
30
20