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05-06-2021, 10:58 AM
#771
W4D3
- SSB:
8 x 22.5 kg
4 x 62.5 kg
2 x 82.5 kg
1 x 95 kg
5 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
4 x 8 x 142.5 kg
- step ups:
4 x 12 x 72.5 kg
- leg curls:
3 x 12
- leg extensions:
3 x 12
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05-07-2021, 10:03 AM
#772
W4D4
- log press:
2 x 3 x 45 kg
2 x 50 kg
2 x 55 kg
1 x 60 kg
1 x 65 kg
3 x 2 x 70kg
4 x 5 x 52.5 kg
- seated press:
4 x 6 x 52.5 kg
- SLDL:
3 x 15 x 75 kg
- dips:
2 x 15
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05-10-2021, 12:45 PM
#773
W5D1
- deadlift:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 135 kg
3 x 6 x 147.5 kg
- front squat:
6 x 20 kg
4 x 40 kg
2 x 60 kg
1 x 75 kg
3 x 5 x 85 kg
- high pull:
3 x 6 x 60 kg
- sandbag carry:
160 m x 65 kg
120 m x 65 kg
- pull-ups:
3 x 6 x 5 kg
- planks:
3 x 30 s
All sides.
- hanging leg raises:
3 x 10
- sandbag to shoulder:
3 x 75s x 50 kg
5-6 reps
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05-11-2021, 10:40 AM
#774
W5D2
- log press:
2 x 3 x 45 kg
2 x 50 kg
1 x 55 kg
1 x 60 kg
6 x 1 x 62.5 kg
Red bands.
- axle strict press:
6 x 20 kg
4 x 25 kg
3 x 4 x 35 kg
Red bands.
- incline db press:
3 x 10 x 20 kg
- face pulls:
3 x 15
- push-ups:
4 x 12 x 10 kg
Single leg.
- hammer curls:
3 x 15 x 12.5 kg
- push down:
50
30
22
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05-13-2021, 10:44 AM
#775
W5D3
- SSB:
8 x 22.5 kg
4 x 62.5 kg
2 x 82.5 kg
1 x 97.5 kg
4 x 5 x 107.5 kg
- 15" block pull:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 135 kg
3 x 5 x 150 kg
- lunges:
3 x 10 x 10 kg
- leg curls:
3 x 12
- leg extensions:
3 x 12
- hollow work:
3 x 30 s x 5 kg
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05-14-2021, 11:40 AM
#776
W5D4
- log press:
2 x 3 x 45 kg
2 x 55 kg
1 x 60 kg
3 x 2 x 65 kg
5 x 5 x 50 kg
- seated press:
3 x 5 x 55 kg
- farmer's walk:
20 m x 65 kg
20 m x 75 kg
4 x 20 m x 85 kg
Ankles and shins are tight and sore.
- yoke:
12 m x 120 kg
12 m x 140 kg
2 x 12 m x 170 kg
- sandbag carry:
3 x 40 m x 50 kg
- dips:
3 x 15
- snatch-grip SLDL:
3 x 15 x 65 kg
More weight.
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05-17-2021, 10:38 AM
#777
W6D1
- deadlift:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 135 kg
3 x 8 x 147.5 kg
- front squat:
6 x 20kg
4 x 40 kg
2 x 60 kg
1 x 75 kg
3 x 6 x 85 kg
- high pull:
3 x 6 x 70 kg
- hanging leg raises:
3 x 10
- sandbag carry:
2 x 120 m x 70 kg
- plank:
2 x 45 s
- sandbag to shoulder:
3 x 75 s x 50 kg
7 reps
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05-18-2021, 11:19 AM
#778
W6D2
- log press:
2 x 3 x 45 kg
2 x 50 kg
1 x 57.5 kg
6 x 2 x 62.5 kg
Red bands.
- axle strict press:
6 x 20 kg
2 x 30 kg
3 x 5 x 35 kg
Red bands.
- incline db press:
3 x 10 x 22.5 kg
- face-pulls:
3 x 15
- push-ups:
4 x 12 x 20 kg
Single leg, wide.
- db curls:
3 x 15 x 10 kg
- single arm pull-down:
50
30+22
16
Red band.
- log clean:
3 x 75 s x 45 kg
9, 11, 9
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05-20-2021, 10:29 AM
#779
W6D1
- SSB:
8 x 22.5 kg
4 x 62.5 kg
2 x 82.5 kg
1 x 95 kg
4 x 6 x 107.5 kg
Seems like this was supposed to be 110 kg
- 15" block pull:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 135 kg
3 x 8 x 150 kg
- lunges:
3 x 12 x 15 kg
- hollow rock:
3 x 30 s x 5 kg
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05-22-2021, 05:23 AM
#780
W6D4
- log press:
2 x 3 x 45 kg
2 x 52.5 kg
2 x 57.5 kg
1 x 62.5 kg
3 x 2 x 67.5 kg
5 x 5 x 52.5 kg
- seated press:
3 x 6 x 55 kg
- farmer's walk:
20 m x 60 kg
20 m x 75 kg
4 x 20m x 90 kg
Decent, but still need to improve speed and stability.
- yoke:
12 m x 160 kg
12 m x 180 kg
2 x 12 m x 200 kg
First work set was really good. Second one I barely made it. Dropped it once.
- keg carry:
3 x 40 m x 50 kg
- SG SLDL:
3 x 15 x 65 kg
- dips:
3 x 15 x 5 kg
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