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07-03-2020, 10:05 AM
#611
- axle press:
6 x 30 kg
4 x 40 kg
2 x 50 kg
1 x 50 kg
4 x 2 x 65 kg
Still not great.
- db bench:
5 x 10 x 17.5 kg
- one arm press-down:
40
20
Green band.
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07-06-2020, 12:50 PM
#612
W9D1
- deadlift:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 140 kg
1 x 160 kg
1 x 175 kg
Testing the new max. It didn't go as planned. I can't blame the program entirely because I lost 4 kg in the last 3-4 months. That's the main reason why the program didn't work. I never pulled anything over 150 kg during the program, but then again that might be due to weight loss. Accessory variety was good, but high step ups did nothing for me, heavy squats would have been better.
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07-07-2020, 12:28 PM
#613
- log press:
2 x 3 x 45 kg
2 x 55 kg
1 x 65 kg
1 x 70 kg
1 x 75 kg
1 x 77.5 kg
Just a little test.
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07-14-2020, 01:11 PM
#614
Started Belšak's program. W1D1
- deadlift:
6 x 70 kg
4 x 100 kg
3 x 120 kg
3 x 6 x 140 kg
I was supposed to have 3 reps left. I had 1, maybe 2.
- front squat:
6 x 20 kg
3 x 40 kg
6 x 5 x 50 kg
210 tempo. 3 reps left.
- Pendlay row:
3 x 8 x 60 kg
3 reps left.
- ab wheel:
3 x 12
Tough
- inverted row:
3 x 10
- sandbag carry:
2 x 60 m x 75 kg
Pick up from the floor. Nasty when the bag is loose.
- stir the pot:
3 x 12
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07-15-2020, 12:39 PM
#615
W1D2
- strict press:
8 x 20 kg
7 x 3 x 30 kg
- axle incline bench:
6 x 20 kg
3 x 40 kg
3 x 8 x 45 kg
2-3 reps left.
- log press:
3 x 45 kg
2 x 55 kg
7 x 3 x 57.5 kg
4 reps left.
- push-up:
3 x 12 x 5 kg
3-4 reps left.
- pull-up:
4 x 6
- face-pulls:
3 x 15
Red band.
- db hammer curls:
3 x 15 x 5 kg
- db fly:
4 x 12 x 5 kg
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07-17-2020, 11:08 AM
#616
W1D3
- SSB:
8 x 22.5 kg
4 x 62.5 kg
3 x 82.5 kg
2 x 102.5 kg
3 x 6 x 107.5 kg
3 reps remain.
- 15" axle rack pull:
6 x 70 kg
4 x 100 kg
2 x 120 kg
4 x 6 x 140 kg
2-3 reps remained.
- db lunge:
3 x 10 x 10 kg
GS 1.
- single leg leg curl:
3 x 12
GS 1. Red band.
- hip thrust:
3 x 12 x 40 kg
Tougher than expected but felt good.
- ab wheel:
9
Was supposed to be 3x12 but my abs were sore from Monday and my lower back was somewhat painful.
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07-18-2020, 06:19 AM
#617
W1D4
- hang clean:
2 x 5 x 20 kg
5 x 3 x 30 kg
More weight next time.
- log press:
2 x 3 x 45 kg
2 x 55 kg
7 x 2 x 60 kg
4 reps left.
- db press:
5 x 15 kg
2 x 20 kg
5 x 8 x 25 kg
With fat grip like giant DB. 4L + 4R.
- farmer's walk:
4 x 15 m + 15 m x 50 kg
- leg curl:
2 x 15
Red band.
- yoke:
2 x 15 m x 100 kg
4 x 15 m x 140 kg
Lower back is unhappy. Need lying leg raises.
- sandbag over shoulder:
2 x 6 x 50 kg
This was supposed to be 3x10 to shoulder not over. I was too tired by this points (2.5 hours).
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07-21-2020, 12:45 PM
#618
W2D1
- deadlift:
6 x 70 kg
4 x 100 kg
2 x 120 kg
3 x 8 x 140 kg
Too heavy. 130 kg would be right.
- front squat:
6 x 20 kg
3 x 40 kg
6 x 5 x 52.5 kg
201 tempo.
- Pendlay row:
3 x 8 x 65 kg
- inverted row:
3 x 11
- sandbag carry:
2 x 60 m x 75 kg
Last edited by Unnamed; 07-22-2020 at 12:02 PM.
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07-22-2020, 12:08 PM
#619
W2D2
- strict press:
8 x 20 kg
7 x 3 x 35 kg
- axle incline bench press:
6 x 20 kg
3 x 40 kg
3 x 8 x 47.5 kg
- log press:
2 x 3 x 45 kg
2 x 55 kg
6 x 3 x 60 kg
- push-ups:
3 x 12 x 10 kg
- pull-up:
4 x 7
- face-pulls:
3 x 15
- hammer curl:
3 x 15 x 5 kg
- flyes:
4 x 12 x 5 kg
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07-25-2020, 01:27 AM
#620
Yeserday's training
W2D3
- SSB:
8 x 22.5 kg
4 x 62.5 kg
3 x 82.5 kg
2 x 102.5 kg
3 x 8 x 107.5 kg
- 15" axle deadlift:
6 x 70 kg
4 x 100 kg
2 x 120 kg
4 x 8 x 140 kg
- db lunges:
3 x 12 x 10 kg
- ab wheel:
3 x 12
- hip thrusts:
3 x 12 x 40 kg
I should have slightly increased the weight, but forgot.
- single leg curl:
3 x 12
Red band.
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