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10-21-2019, 12:16 PM
#471
BBBB W3D1
- plank:
60 s
- squat:
8 x 20 kg
4 x 60 kg
3 x 80 kg
5 x 100 kg
3 x 110 kg
10 x 125 kg
- deadlift:
5 x 10 x 70 kg
- dips:
5 x 10
I will not finish this program beyond this week.
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10-22-2019, 11:26 AM
#472
BBBB W3D2
- plank:
60 s
- Swiss bar press:
8 x 22.5 kg
5 x 37.5 kg
3 x 42.5 kg
10 x 47.5 kg
- Swiss bar bench:
8 x 22.5 kg
3 x 42.5 kg
5 x 10 x 47.5 kg
GS 1. Generally, it seems 60% of my current 1 RM is a good weight for five sets of ten.
- row:
5 x 10 x 60 kg
GS 1.
- BSS:
2 x 10 x 25 kg
5 x 25 kg
GS 2.
- pull-down:
2 x 20
10
GS 2. Purple band.
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10-24-2019, 12:13 PM
#473
BBBB W3D3
- one-arm plank:
2 x 30 s
- deadlift:
6 x 70 kg
3 x 100 kg
5 x 110 kg
3 x 122.5 kg
10 x 137.5 kg
- squat:
8 x 20 kg
4 x 60 kg
5 x 10 x 80 kg
GS 1. Still easy. Legs are well conditioned.
- face-pulls:
5 x 20
GS 1. Red band.
- push-ups:
5 x 10
GS 1.
- lying single leg curls:
25
Red band
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10-25-2019, 11:41 AM
#474
BBBB W3D4
- plank:
60 s
- Swiss bar bench:
8 x 22.5 kg
4 x 42.5 kg
5 x 52.5 kg
3 x 62.5 kg
5 x 70 kg
- Swiss bar press:
6 x 22.5 kg
5 x 10 x 37.5 kg
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10-28-2019, 01:13 PM
#475
I will be doing conjugate training for the first time. I wonder how it will go. I will do three week waves.
- one-arm plank:
2 x 30 s
- deadlift:
6 x 70 kg
4 x 100 kg
3 x 120 kg
3 x 140 kg
3 x 150 kg
3 x 155 kg
3 x 165 kg
Could have done 165 kg.
- goodmorning:
3 x 6 x 60 kg
More sets next time.
- BSS:
3 x 10 x 20 kg
GS 1. More weight.
- lying single-leg hamstring curl:
3 x 20
GS 1. Red band.
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10-30-2019, 01:47 PM
#476
Tuesday 3:30 AM training.
- log press:
3 x 3 x 45 kg
3 x 50 kg
3 x 55 kg
3 x 57.5 kg
3 x 3 x 60 kg
Felt heavy and awkward.
- Swiss bar press:
8 x 22.5 kg
5 x 6 x 42.5 kg
Tough.
- banded push down:
60
40
40
Red band. Terry Rady style: one band in each hand, palms facing up.
Last edited by Unnamed; 10-31-2019 at 01:44 PM.
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10-31-2019, 01:42 PM
#477
- one-arm plank:
2 x 30 s
- banded squat:
8 x 20 kg
4 x 60 kg
10 x 2 x 77.5 kg
Plus purple bands. 10 min EMOM.
- banded deadlift:
8 x 70 kg
10 x 1 x 85 kg
Plus purple bands. It took me some time to decide which bands to use. I'll shorten the rest periods.
- goodmorning:
3 x 6 x 60 kg
- BSS:
20 x 25 kg
15 x 25 kg
10 x 25 kg
GS 1. Legs were pumped.
- single leg seated leg curl:
3 x 20
GS 1. Red band.
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11-01-2019, 05:17 AM
#478
- banded Swiss bar press:
8 x 22.5 kg
10 x 3 x 32.5 kg
Red band.
- barbell row:
6 x 60 kg
2 x 6 x 70 kg
2 x 6 x 75 kg
GS 1.
- Swiss bar press:
5 x 6 x 42.5 kg
GS 1.
- dumbbell front raise:
15 x 5 kg
10 x 5 kg
10 x 5 kg
GS 2.
- lateral raise:
3 x 10 x 5 kg
GS 2. I could barely get them half-way up.
- reverse fly:
3 x 10 x 5 kg
GS 2. Good shoulder pump.
- db row:
20 x 15 kg
18 x 15 kg
16 x 15 kg
4 x 15 x 15 kg
16 x 15 kg
Tabata style. 8 rounds each side. Nice pump.
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11-04-2019, 01:30 PM
#479
- one-arm plank:
2 x 30 s
- deadlift:
6 x 70 kg
4 x 100 kg
3 x 120 kg
2 x 140 kg
2 x 150 kg
2 x 160 kg
2 x 170 kg
First two warm-up sets felt heavy, but the rest felt easy. I need to be mindful that I inhale deep when I'm bent over the bar.
- goodmorning:
3 x 6 x 60 kg
GS 1.
- plank:
3 x 30 s x 5 kg
GS 1.
- BSS:
15 x 30 kg
12 x 30 kg
10 x 30 kg
GS 2.
- seated single leg curl:
3 x 20
GS 2. Red band.
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11-05-2019, 01:07 PM
#480
- one-arm plank:
2 x 30 s
- log press:
3 x 3 x 45 kg
2 x 47 kg
2 x 50 kg
2 x 55 kg
2 x 60 kg
3 x 2 x 62.5 kg
GS 1. Felt heavy.
- face-pulls:
7 x 15
GS 1. Red band.
- barbell row:
6 x 60 kg
4 x 6 x 70 kg
GS 2.
- Swiss bar press:
8 x 22.5 kg
5 x 6 x 42.5 kg
GS 2.
- hanging leg raise:
5 x 10
GS 2.
- underand band pushdown:
75
40
35
Red band.
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