-
W6D3
- sandbag toss:
10 x 10 kg
- leg curl:
15, 13
Cramp in the right leg.
- high bar squat:
8 x 20 kg
4 x 60 kg
2 x 80 kg
1 x 90 kg
5 x 5 x 100 kg
- block pull:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 140 kg
1 x 152.5 kg
3 x 6 x 162.5 kg
- lunges:
4 x 10 x 22.5 kg
-
W6D4
- axle press:
6 x 30 kg
4 x 40 kg
2 x 50 kg
1 x 60 kg
3 x 4 x 70 kg
4 RM.
- log press:
3 x 45 kg
4 x 55 kg
4 x 60 kg
2 x 4 x 62.5 kg
- seated press:
4 x 5 x 50 kg
- farmer's walk:
20 m x 70 kg
20 m x 80 kg
3 x 20 m x 90 ks
Still not stable.
- zercher yoke carry:
40 m x 80 kg
40 m x 90 kg
40 m x 100 kg
- sandbag over yoke:
3 x 1 x 50 kg
At the end of each run.
-
W8D1
- sandbag toss:
10 x 10 kg
- high pull:
8 x 60 kg
- deadlift:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 140 kg
1 x 150 kg
4 x 5 x 157.5 kg
Not bad despite my back bugging me.
- front squat:
6 x 20 kg
4 x 40 kg
2 x 60 kg
1 x 80 kg
3 x 5 x 90 kg
- barbell row:
3 x 8 x 82.5 kg
- hanging leg raise:
3 x 10
- pull-ups:
4 x 8 x 7.5 kg
-
W8D2
- log press:
2 x 3 x 45 kg
2 x 55 kg
1 x 62.5 kg
1 x 67.5 kg
6 x 3 x 72.5 kg
- strict axle press:
6 x 20 kg
4 x 40 kg
2 x 50 kg
4 x 5 x 57.5 kg
- incline db press:
3 x 9 x 25 kg
- face pulls:
3 x 15
- push ups:
4 x 12 x 10 kg
- inverted row:
20
20
17
- hammer curl:
3 x 15 x 15 kg
- overhead triceps extension:
15 x 10 kg
12,10 x 10 kg
-
W8D3
- sandbag toss:
10 x 10 kg
- high bar squat:
8 x 20 kg
4 x 60 kg
2 x 80 kg
1 x 90 kg
5 x 6 x 100 kg
Pretty good. Almost easy.
- block pull:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 140 kg
1 x 152.5 kg
3 x 8 x 162.5 kg
Not bad.
- RDL:
2 x 8 x 60 kg
tempo
- lunges:
4 x 12 x 22.5 kg
- leg curls:
3 x 15
- leg extensions:
3 x 15
- hollow body hold:
3 x 30 s x 10 kg
-
W8D4
- axle press:
6 x 30 kg
4 x 40 kg
2 x 50 kg
1 x 62.5 kg
4 x 72.5 kg
2 x 3 x 72.5 kg
Was supposed to be 3x4 but it was too heavy.
- log press:
3 x 45 kg
2 x 55 kg
4 x 5 x 62.5 kg
- seated press:
4 x 6 x 50 kg
- hanging leg raises:
2 x 15
- farmer's walk:
20 m x 70 kg
20 m x 80 kg
3 x 20 m x 90 kg
First set was best, but 3rd was good too.
-
W9D1
- sandbag toss:
10 x 10 kg
- high pull:
8 x 60 kg
- deadlift:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 140 kg
3 x 5 x 150 kg
Back pain.
- front squat:
6 x 20 kg
4 x 40 kg
2 x 60 kg
1 x 80kg
3 x 5 x 85 kg
- bent over row:
3 x 8 x 75 kg
- hanging leg raises:
3 x 10
- pull-ups:
3 x 7 x 7.5 kg
-
W9D2
- log press:
2 x 3 x 45 kg
2 x 55 kg
1 x 60 kg
6 x 3 x 65 kg
- axle strict press:
6 x 30 kg
4 x 40 kg
2 x 50 kg
1 x 55 kg
3 x 6 x 60 kg
With red bands.
- incline pin press:
3 x 6 x 60 kg
- face pulls:
3 x 15
- push-ups:
3 x 12 x 10 kg
- inverted row:
3 x 20
- hammer curls:
3 x 15 x 12.5 kg
- overhead triceps extension:
3 x 12 x 10 kg
-
W9D3
- sandbag toss:
10 x 10 kg
- high bar squat:
8 x 20 kg
4 x 60kg
2 x 80 kg
1 x 95 kg
4 x 5 x 105 kg
Still good.
Skipped block pull due to back pain.
- lunges:
3 x 10 x 25 kg
-
W9D4
- axle press:
6 x 30 kg
4 x 40 kg
2 x 50 kg
1 x 60 kg
4 x 3 x 65 kg
- log press:
3 x 45 kg
4 x 55 kg
4 x 60 kg
4 x 62.5 kg
- seated press:
3 x 5 x 50 kg
- farmer's walk:
20 m x 75 kg
Decied to call it a day and let my back rest.