- plank:
60 s
- farmer's walk:
5 x 30 m x 60 kg
Not bad.
- sandbag carry:
4 x 30 m x 74 kg
Loose sandbag is tough on the biceps.
BTM W5D1
- one-arm plank:
2 x 30 s
- squat:
8 x 20 kg
4 x 60 kg
3 x 80 kg
5 x 90 kg
5 x 100 kg
5 x 5 x 115 kg
GS 1.
- face pulls:
5 x 20
GS 1. Green band.
- Swiss bar press:
8 x 22.5 kg
5 x 35 kg
5 x 40 kg
5 x 45 kg
13 x 35 kg
GS 1.
- push-up:
2 x 20
7 x 10
GS 2.
- inverted row:
10 x 10
GS 2. These were tough on the biceps.
Last edited by Unnamed; 09-17-2019 at 12:00 PM.
- plank:
60 s
- farmer's walk:
5 x 30 m x 60 kg
Not bad.
- sandbag carry:
4 x 30 m x 74 kg
Loose sandbag is tough on the biceps.
BTM W5D2
- one-arm plank:
2 x 30 s
- Swiss bar curls:
100 x 17.5 kg
GS 1. Total. Various grips.
- deadlift:
6 x 70 kg
5 x 100 kg
5 x 115 kg
3 x 5 x 127.5 kg
GS 1.
- Swiss bar bench:
8 x 22.5 kg
5 x 45 kg
5 x 52.5 kg
5 x 5 x 60 kg
GS 2.
- Meadows row:
5 x 20 x 20 kg
GS 2.
BTM W5D3
- one-arm plank:
2 x 30 s
- Swiss bar press:
8 x 22.5 kg
15 x 5 x 37.5 kg
GS 1 & 2. Wasn't hard at all.
- squat:
8 x 20 kg
4 x 60 kg
3 x 80 kg
5 x 100 kg
5 x 115 kg
20 x 85 kg
GS 1.
- barbell row:
5 x 60 kg
4 x 5 x 80 kg
GS 2.
- shrug:
5 x 20 x 80 kg
GS 2.
BTM W6D1
- one-arm plank:
2 x 30 s
- squat:
8 x 20 kg
4 x 60 kg
3 x 80 kg
5 x 100 kg
5 x 110 kg
5 x 5 x 125 kg
GS 1. Tough but not awful. I'm glad that I'm done with them and the program.
- face pulls:
5 x 20
GS 1. Red band.
- Swiss bar press:
8 x 22.5 kg
5 x 42.5 kg
5 x 47.5 kg
5 x 52.5 kg
10 x 42.5 kg
GS 1. Really happy with the press. This was 87.5% so I think it has improved.
- push-ups:
10 x 10
GS 2.
- inverted row:
10 x 10
GS 2. Swiss bar.
Last week of Building the Monolith!
BTM W6D2
- plank:
60 s
- Swiss bar curl:
10 x 10 x 17.5 kg
GS 1.
- deadlift:
6 x 70 kg
5 x 100 kg
5 x 120 kg
3 x 5 x 140 kg
GS 1.
- Swiss bar bench press:
8 x 22.5 kg
4 x 40 kg
5 x 55 kg
5 x 62.5 kg
5 x 5 x 70 kg
GS 2.
- MEadows row:
5 x 5 x 20 kg
GS 2.
Last edited by Unnamed; 09-27-2019 at 12:41 PM.
Hey, great job sticking with the program. How satisfied are you with your lifts/bodyweight/how your shirts fit?
BTM W6D3
- one arm plank:
2 x 30 s
- pull-aparts:
6 x 20
GS 1. It should have been 5 sets.
- Swiss bar press:
8 x 22.5 kg
12 x 5 x 40 kg
GS 1&2.
- squat:
8 x 20 kg
4 x 60 kg
3 x 80 kg
5 x 100 kg
5 x 110 kg
5 x 125 kg
20 x 92.5 kg
GS 1. Tough, but not too bad.
- barbell row:
5 x 60 kg
GS 2.
- shrug:
4 x 20 x 80 kg
2 x 10 x 80 kg
GS 2.
Finished Building the Monolith! It was a tough program, but well thought out. My goal was to add body mass and I did add atleast 3 kg of weight in 6 weeks (final weigh-in is tomorrow morning). My overall strength has increased, but just by how much I will find out next week. I need to celebrate with some cake!
Thanks for taking interest! As I stated above, the program is tough, but well thought out, and therefore doable. It's free and you can look it up here. It consists of two parts: training and "diet". Since nutrition (the amount of calories consumed consistently) has always been a weak point for me, the "diet" suggestions was one of the reasons I chose it.
I did gain 3 kg (75 kg -> 78 kg) of weight in 6 weeks which is reall good for me. I will know the final verdict romorrow morning. Clothes still fit well, if a bi tight I will be testing my lifts next week. When I started the program I was at 80% of my best ever. I know I'm not at 100% right now, but I suspect I could be at 90% atleast, which I'm really happy with. I would recommend the program and atleast the meat part of the diet.
- one-arm plank:
2 x 30 s
-squat:
8 x 20 kg
4 x 60 kg
3 x 80 kg
1 x 100 kg
1 x 110 kg
1 x 120 kg
1 x 130 kg
1 x 140 kg
1 x 150 kg
1 x 155 kg
Testing. Managed to get to 90% of my best ever. On one hand, this is good because I was doing low weight for the previous six weeks. On the other, I gained 4 kg so 10 kg improvement in the squat isn't much.