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11-11-2019, 01:05 PM
#481
06.11.
5:30 AM training
- plank:
60 s
- banded squat:
8 x 20 kg
4 x 60 kg
10 x 2 x 82.5 kg
10 min EMOM. Purple bands.
- banded deadlift:
4 x 70 kg
10 x 1 x 92.5 kg
30 s rest. Purple band.
- Swiss bar press:
8 x 22.5 kg
10 x 3 x 42.5 kg
10 min EMOM. Red bands.
- front raise:
15 x 5 kg
10 x 5 kg
8 x 5 kg
GS 1.
- lateral raise:
10 x 5 kg
10 x 5 kg
8 x 5 kg
GS 1.
- rear delt fly:
10 x 5 kg
10 x 5 kg
8 x 5 kg
GS 1.
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11-11-2019, 01:08 PM
#482
- one-arm plank:
2 x 30 s
- deadlift:
6 x 70 kg
4 x 100 kg
3 x 120 kg
1 x 140 kg
1 x 150 kg
1 x 160 kg
1 x 170 kg
1 x 180 kg
90% of my best.
- goodmorning:
3 x 6 x 60 kg
- BSS:
15 x 30 kg
12 x 30 kg
10 x 30 kg
GS 1.
- seated banded single leg curl:
3 x 20
GS 1. Red band.
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11-12-2019, 01:18 PM
#483
- one-arm plank:
2 x 30 s
- pull-aparts:
12 x 15
GS 1. Red band
- log press:
2 x 3 x 45 kg
2 x 50 kg
1 x 55 kg
1 x 60 kg
1 x 62.5 kg
6 x 1 x 65 kg
GS 1. Need mid-back strength to keep the log close to my body and to stabilize it at the top.
- paloff press:
3 x 10
Red badn. Didn't like it.
- side hold:
3 x 15 s x 50 kg
Heavy...
- Swiss bar press:
5 x 6 x 42.5 kg
- push-down:
50
30
25
Green bands.
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11-15-2019, 12:30 PM
#484
14.11.
- one-arm plank:
2 x 30 s
- banded squat:
8 x 20 kg
4 x 60 kg
3 x 80 kg
8 x 2 x 92.5 kg
8 min EMOM. Purple bands. Hese are tough on the shoulders.
- deadlift:
6 x 70 kg
8 x 1 x 102.5 kg
8 min EMOM. Purple bands.
- BSS:
15 x 30 kg
12 x 30 kg
10 x 30 kg
GS 1.
- seated single-leg curl:
3 x 20
GS 1. Green band.
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11-15-2019, 12:33 PM
#485
- banded Swiss bar press:
8 x 22.5 kg
8 x 3 x 35 kg
8 min EMOM.
- Swiss bar press:
5 x 6 x 42.5 kg
GS 1.
- barbell row:
6 x 60 kg
2 x 6 x 65 kg
2 x 8 x 65 kg
GS 1.
- front raise:
16 x 5 kg
10 x 5 kg
8 x 5 kg
GS 2.
- lateral raise:
10 x 5 kg
10 x 5 kg
8 x 5 kg
GS 2.
- reverse fly:
10 x 5 kg
10 x 5 kg
8 x 5 kg
GS 2.
- tabata db row:
17.5 kg
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11-18-2019, 01:02 PM
#486
- axle block pull:
6 x 70 kg
4 x 100 kg
3 x 120 kg
3 x 140 kg
3 x 3 x 150 kg
13". Tough on the lower back.
- chair deadlift:
5 x 60 kg
3 x 5 x 70 kg
5 x 80 kg
GS 1. Need to improve my technique slightly and add weight.
- straight-arm pushdown
5 x 15
GS 1. Black band. Almost better as an ab exercise than a back exercise.
- side hold:
5 x 15 s x 40 kg
GS 1.
- seated sandbag load:
5 x 50 kg
2 x 8 x 50 kg
Picked this up from Clint Darden.
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11-19-2019, 01:28 PM
#487
- axle press:
8 x 30 kg
4 x 40 kg
3 x 50 kg
3 x 55 kg
4 x 3 x 57.5 kg
GS 1. It was supposed to be 60 but misloaded one side.
- ab pull-down:
8 x 10
GS 1. Purple band.
- T-bar row:
8 x 40 kg
6 x 8 x 50 kg
GS 2.
- Swiss bar press:
6 x 22.5 kg
3 x 32.5 kg
5 x 5 x 45 kg
GS 2.
- front raise:
16 x 5 kg
10 x 5 kg
6 x 5 kg
GS 3.
- lateral raise:
10 x 5 kg
10 x 5 kg
8 x 5 kg
GS 3.
- reverse fly:
10 x 5 kg
10 x 5 kg
8 x 5 kg
GS 3.
-Tabata db row:
17.5 kg
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11-22-2019, 10:34 AM
#488
- plank:
60 s
axle press:
10 x 3 x 35 kg
Need more weight.
- T-bar row:
10 x 50 kg
6 x 10 x 60 kg
GS 1.
Swiss bar press:
8 x 22.5 kg
3 x 32.5 kg
5 x 5 x 45 kg
GS 1.
- front raise:
15 x 5 kg
10 x 5 kg
8 x 5 kg
GS 2.
- lateral raise:
3 x 10 x 5 kg
GS 2.
- reverse fly:
3 x 10 x 5 kg
GS 2.
- incline bench db row:
Tabata 15 kg
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11-25-2019, 12:47 PM
#489
- one arm plank:
2 x 30 s
- axle block pull:
6 x 70 kg
4 x 100 kg
2 x 120 kg
2 x 140 kg
2 x 150 kg
3 x 2 x 160 kg
13" pull. Puts strain on the lower back.
- SLDL:
3 x 5 x 120 kg
5 x 125 kg
Puts even more strain on the lower back. Not a good combination.
- pull-through;
15
15
20
Two purple bands.
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11-26-2019, 01:33 PM
#490
- hanging knee raise:
10
- Swiss bar row:
2 x 15 x 50 kg
2 x 15 x 60 kg
5 x 10 x 70 kg
GS 1. Narrow grip.
- axle press:
8 x 30 kg
4 x 40 kg
2 x 50 kg
2 x 60 kg
5 x 2 x 65 kg
GS 1. Transition from hip level to shoulders wasn't good.
- T- bar row:
10 x 50 kg
6 x 10 x 60 kg
GS 2.
- Swiss bar press:
6 x 22.5 kg
3 x 32.5 kg
5 x 6 x 45 kg
GS 2.
- front raise:
12 x 5 kg
10 x 5 kg
8 x 5 kg
GS 3.
- lateral raise:
10 x 5 kg
10 x 5 kg
8 x 5 kg
GS 3.
- reverse fly:
2 x 10 x 5 kg
8 x 5 kg
GS 3.
- dumbbell seal row:
Tabata 15 kg
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