- squat:
8 x 20 kg
6 x 4 x 60 kg
Blah...
- pull-ups:
56 total
Giant set 1.
- dips:
58 total
Giant set 1.
- situps:
60 total
Giant set 1.
- deadlift hold:
3 x 15 s x 60 kg
With Fat gripz. Thumbs couldn't hold.
- sled:
3 x 40 m x 100 kg
- squat:
8 x 20 kg
6 x 4 x 60 kg
Blah...
- pull-ups:
56 total
Giant set 1.
- dips:
58 total
Giant set 1.
- situps:
60 total
Giant set 1.
- deadlift hold:
3 x 15 s x 60 kg
With Fat gripz. Thumbs couldn't hold.
- sled:
3 x 40 m x 100 kg
- deadlift:
10 x 70 kg
8 x 110 kg
6 x 130 kg
4 x 150 kg
2 x 165 kg
2 x 175 kf
4 x 157 kg
6 x 137 kg
8 x 117 kg
10 x 100 kg
Giant set 1.
- ab wheel:
8 x 5
Giant set 1.
- db ohp:
10 x 17.5 kg
4 x 10 x 15 kg
Giant set 2.
- db row:
5 x 10 x 40 kg
Giant set 2.
- Zercher squat:
5 x 40 kg
3 x 50 kg
4 x 8 x 60 kg
- hanging leg raise:
8 x 10
Giant set 1.
- Pendlay row:
5 x 60 kg
3 x 65 kg
8 x 6 x 70 kg
Giant set 1.
- push jerk:
8 x 20 kg
2 x 5 x 40 kg
3 x 50 kg
1 x 60 kg
3 x 3 x 65 kg
5 x 2 x 65 kg
Giant set 1.
- TRX bas:
6 x 6
Giant set 2.
- T-bar row:
6 x 5 x 50 kg
Giant set 2.
- push press:
6 x 5 x 50 kg
Giant set 2.
- inverted row:
15
- overhead press:
10 x 30 kg
- plank:
90 s
- bottom-up kettlebell hold:
l 30 s, r 15 s
l 15 s, r 13 s
Couldn't hold.
- deadlift:
10 x 70 kg
8 x 110 kg
6 x 130 kg
4 x 150 kg
2 x 165 kg
2 x 177 kg
4 x 157 kg
6 x 137 kg
8 x 117 kg
10 x 107 kg
Giant set 1.
- plank:
10 x 45 s
- db ohp:
5 x 10 x 15 kg
Giant set 2.
- db row:
5 x 10 x 40 kg
Giant set 2.
- Zercher squat:
4 x 8 x 62 kg
- continental:
3 x 50 kg
9 x 3 x 40 kg
10 min EMOM.
- push jerk:
8 x 20 kg
4 x 40 kg
3 x 50 kg
1 x 60 kg
8 x 3 x 65 kg
Giant set 1.
- Pendlay row:
3 x 65 kg
8 x 5 x 75 kg
Giant set 1.
- TRX layout:
8 x 5
Giant set 1.
- log press:
6 x 6 x 45 kg
Giant set 2. I figured out I need to quickly press the weight from chest and that way I don't black out.
- T-bar row:
6 x 5 x 50 kg
Giant set 2.
- ab wheel:
6 x 5
Giant set 2.
- inverted row:
15
Walked with my arms spred because of the lat pump.
- overhead press:
10 x 30 kg
- plank:
110 s
- squat:
8 x 20 kg
2 x 4 x 60 kg
3 x 80 kg
2 x 100 kg
1 x 110 kg
1 x 120 kg
5 x 130 kg
3 x 130 kg
6 x 120 kg
3 x 120 kg
Inspired by Mythical Strength.
- pullups:
46 total
- dips:
44 total
- deadlift:
10 x 70 kg
8 x 110 kg
6 x 130 kg
4 x 150 kg
2 x 165 kg
2 x 180 kg
4 x 160 kg
6 x 140 kg
8 x 120 kg
10 x 100 kg
Giant set 1. Everything felt easy up to 180, which didn't.
- plank:
10 x 45 s
Giant set 1.
I'm done with the double pyramid. I don't like it. High volume but 80% of volume is below 75% 1RM. 60% of volume is less tha 60% of 1RM. You do 50% of volume before you attempt max double which just gets you tired.
- db press:
5 x 10 x 15 kg
Giant set 2.
- db row:
5 x 10 x 40 kg
Giant set 2.
- Zercher squat:
5 x 04 kg
2 60 kg
5 x 65 kg
4 x 5 x 67 kg
- C2 rowing:
5 x 150 s interval row
- push jerk:
8 x 20 kg
5 x 40 kg
3 x 50 kg
1 x 60 kg
8 x 3 x 67 kg
Giant set 1.
- Pendlay row:
8 x 5 x 80 kg
Giant set 1.
- hanging leg raise:
8 x 10
Giant set 1.
- log press:
6 x 6 x 45 kg
Giant set 2. Rack position has improved.
- T-bar row:
6 x 5 x 50 kg
Giant set 2.
- ab wheel:
6 x 5
Giant set 2.
- inverted row:
15
- overhead press:
10 x 30 kg
Too easy.
- plank:
2 min
- conditioning:
even minute: 10 burpees
odd minute: 30 kb swings x 24 kg
10 min EMOM.
- goodmorning:
8 x 20 kg
4 x 40 kg
5 x 60 kg
5 x 70kg
3 x 5 x 75 kg
- pull-ups:
51 total
Giant set 1.
- dips:
51 total
Giant set 1.
- TRX layouts:
20
Giant set 1.
- squat:
8 x 20 kg
4 x 60 kg
3 x 80 kg
2 x 100 kg
1 x 110 kg
1 x 120 kg
6 x 130 kg
3 x 130 kg
8 x 120 kg
4 x 120 kg
- bear complex:
4 x 30 kg
Powerclean to front squat to push press to squat to push press. That's one rep. 7 reps is a set. As many sets as possible in 10 min. Calves were sore. My hands hurt!