- plank:
60 s
- lying leg curls:
30
Red band.
- squat:
8 x 20 kg
4 x 60 kg
3 x 80 kg
1 x 100 kg
1 x 120 kg
1 x 130 kg
1 x 140 kg
1 x 145 kg
My current max. I was hoping for more, but this isn't too bad. Plus, I wasn't wearing sleeves.
Thank you! I certainly need to work on adding muscle mass so that's what I will do starting from the next week. 75 kg at 5'9 isn't enough even in the u80 kg class. Hypertrophy work it is. I will start with Wendler's Building the Monolith and then maybe 5/3/1 Boring But Big. I won't be training with the implements alot. There is another comp at the end of October in Bremen, but I'm not sure I will do it.
- plank:
60 s
- lying leg curls:
30
Red band.
- squat:
8 x 20 kg
4 x 60 kg
3 x 80 kg
1 x 100 kg
1 x 120 kg
1 x 130 kg
1 x 140 kg
1 x 145 kg
My current max. I was hoping for more, but this isn't too bad. Plus, I wasn't wearing sleeves.
- plank:
60 s
Swiss bar curls:
3 x 10 x 12.5 kg
All three grips.
- pull-aparts:
10
Red band.
- Swiss bar press:
3 x 8 x 22.5 kg
5 x 32.5 kg
2 x 42.5 kg
1 x 47.5 kg
1 x 52.5 kg
1 x 57.5 kg
1 x 60 kg
Really pleased with this. Maybe I could have even pressed 62 kg.
- face pulls:
3 x 10
Red band.
- Swiss bar bench press:
5 x 22.5 kg
3 x 42.5 kg
1 x 52.5 kg
1 x 62.5 kg
1 x 72.5 kg
1 x 77.5 kg
1 x 80 kg
I could have done 5 kg more, but this isn't bad either.
- plank:
60 s
- lying leg curl:
30
Red band.
- deadlift:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 140 kg
1 x 150 kg
1 x 160 kg
I was hoping for more, but I'm still at 80% of my best ever deadlift even with two months of not training it.
- Swiss bar curls:
3 x 10 x 12.5 kg
Three grips.
First day of Jim Wendler's Building the Monolith. Body weight 75 kg.
BTM W1D1
- plank:
60 s
- squat:
8 x 20 kg
4 x 60 kg
5 x 85 kg
5 x 100 kg
5 x 5 x 110 kg
GS 1.
- face pulls:
5 x 20
GS 1. Red band.
- Swiss bar press:
5 x 22.5 kg
5 x 37.5 kg
5 x 40 kg
5 x 45 kg
10 x 35 kg
- push-up:
10 x 10
GS 2. Instead of dips.
- Swiss bar row:
2 x 10 x 60 kg
8 x 10 x 50 kg
GS 2. Insted of pull-ups due to elbow tendinitis.
- plank:
60 s
- farmer's walk:
8 x 40 m x 50 kg
With a turn at 20 m.
- sandbag carry:
2 x 40 m x 60 kg
The program says 10 prowler runs for 40 yards, but I don't have a prowler. I did farmer's but by set 8, my forearms were tired, so I finished with the sandbag. Next time I think I will combine both.
BTm W1D2.
- plank:
60 s
- Swiss bar curl:
6 x 10 x 12.5 kg
GS 1. I can use more weight here, or more reps.
- deadlift:
6 x 70 kg
5 x 95 kg
5 x 107.5 kg
3 x 5 x 122.5 kg
GS 1.
- db row:
5 x 20 x 35 kg
GS 2. Tough.
- Swiss bar bench press:
8 x 22.5 kg
3 x 42.5 kg
5 x 47.5 kg
5 x 55 kg
5 x 5 x 62.5 kg
GS 2.
- Swiss bar curl:
4 x 10 x 12.5 kg
BTM W1D3
- plank:
60 s
- Swiss bar press:
8 x 22.5 kg
5 x 5 x 35 kg
GS 1.
- squat:
8 x 20 kg
3 x 60 kg
5 x 85 kg
5 x 100 kg
5 x 110 kg
20 x 55 kg
GS 1.
- face pulls:
5 x 20
GS 2. Red band.
- Swiss bar press:
5 x 5 x 35 kg
GS 2.
- Pendlay row:
5 x 5 x 60 kg
GS 2.
- db shrugs:
10 x 35 kg
10 x 30 kg
8 x 10 x 25 kg
GS 2. I'll do them with the bar next time.
Week 1 is done!
BTM W2D1
BW 75.6 kg
- plank:
60 s
- squat:
8 x 20 kg
3 x 60 kg
5 x 80kg
5 x 92.5 kg
5 x 5 x 105 kg
GS 1.
- Swiss bar press:
8 x 22.5 kg
5 x 32.5 kg
5 x 37.5 kg
5 x 42.5 kg
15 x 32.5 kg
GS 1.
- push-up:
2 x 20
8 x 10
GS 2.
- Swiss bar row:
10 x 10 x 50 kg
GS 2. Narrow grip.
- face-pulls:
10 x 10
GS 2. Red band.