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10-29-2020, 12:04 PM
#671
W3D3
- bottom up SSB:
8 x 22.5 kg
5 x 6 x 62.5 kg
- banded deficit 2" deadlift:
6 x 70 kg
4 x 100 kg
6 x 3 x 120 kg
Purple band. Band changes my technique.
- reverse lunge:
4 x 10 x 15 kg
- reverse hyper:
3 x 12
Black band
- leg curl:
3 x 12
- leg extension:
3 x 12
Purple band.
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10-31-2020, 09:57 AM
#672
W3D4
single leg deadlift:
3 x 15 x 20 kg
- hanging leg raise:
2 x 15
- axle press:
6 x 30 kg
4 x 40 kg
2 x 55 kg
2 x 2 x 65 kg
5 x 5 x 50 kg
- seated press:
5 x 5 x 40 kg
- farmer's walk:
3 x 20 m x 70 kg
Heavy, slow & bad technique.
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11-02-2020, 11:27 AM
#673
W4D1
- deadlift:
6 x 70 kg
4 x 100 kg
2 x 120 kg
4 x 8 x 130 kg
Easy. RPE 7-8.
- zombie squat:
6 x 20 kg
4 x 40 kg
2 x 55 kg
4 x 6 x 67.5 kg
- Meadows row:
4 x 15 x 20 kg
- sandbag walk:
200 m x 50 kg
160 m x 50 kg
I didn't feel like doing this today and would've been happy with 120 m.
- hanging leg raise:
3 x 10
- ab wheel:
3 x 8
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11-03-2020, 11:19 AM
#674
W4D1
- axle strict press:
8 x 20 kg
4 x 30 kg
2 x 40 kg
4 x 3 x 45 kg
- axle press from forhead:
4 x 5 x 40 kg
- incline db press:
4 x 9 x 15 kg
- log press:
2 x 3 x 45 kg
6 x 5 x 52.5 kg
- push up:
3 x 8 x 15 kg
- pull-up:
13
4 x 10
- face pull:
3 x 15
Green band
- hammer curl:
3 x 15 x 7.5 kg
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11-05-2020, 11:43 AM
#675
W4D3
- bottom up SSB:
8 x 22.5 kg
5 x 8 x 62.5 kg
- deficit deadlift:
6 x 70 kg
4 x 100 kg
6 x 3 x 125 kg
Less band tension = less back pain.
- reverse lunge:
4 x 12 x 15 kg
- leg curl:
3 x 12
- leg extension:
3 x 12
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11-06-2020, 10:50 AM
#676
W4D4
- axle press:
6 x 30 kg
4 x 40 kg
2 x 50 kg
1 x 60 kg
2 x 2 x 70 kg
4 x 5 x 52.5 kg
70 kg was heavy.
- seated press:
5 x 5 x 40 kg
- farmer's walk:
3 x 20 m x 70 kg
Good.
Saturday:
- sandbag pick:
2 x 8 x 65 kg
- yoke:
2 x 12 m x 120 kg
3 x 12 m x 150 kg
Last edited by Unnamed; 11-07-2020 at 11:17 AM.
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11-09-2020, 12:38 PM
#677
W5D1
- deadlift:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 130 kg
3 x 6 x 137.5 kg
Back was a bit iffy the whole weekend.
- zombie squat:
6 x 20 kg
4 x 40 kg
2 x 50 kg
1 x 60 kg
4 x 6 x 65 kg
- Meadows row:
4 x 15 x 22.5 kg
- sandbag carry:
120 m x 65 kg
80 m x 65 kg
- hanging leg raise:
3 x 10
- ab wheel:
3 x 8
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11-10-2020, 01:25 PM
#678
W5D2
- strict axle press:
8 x 20 kg
4 x 30 kg
2 x 40 kg
4 x 3 x 47.5 kg
- axle press forhead height:
4 x 5 x 45 kg
- db incline bench:
4 x 6 x 20 kg
- log press:
2 x 3 x 45 kg
5 x 55 kg
5 x 5 x 50 kg
Bad log day.
- push-ups:
3 x 12 x 10 kg
Wide
- pull-ups:
14
12
10
10
10
- face pulls:
3 x 15
- hammer curls:
3 x 15 x 10 kg
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11-12-2020, 11:26 AM
#679
W5D3
- paused SSB:
8 x 22.5 kg
4 x 62.5 kg
4 x 6 x 82.5 kg
1 sec down, 1 sec pause.
- deficit deadlif:
6 x 70 kg
4 x 100 kg
6 x 3 x 110 kg
- dumbbell walk:
2 x 15 m x 25 kg
- Bulgarian split squat:
3 x 10 x 22.5 kg
- goblet squat:
3 x 12 x 25 kg
Wide
- leg curl:
3 x 12
- leg extension:
3 x 12
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11-13-2020, 11:45 AM
#680
W5D4
- axle press:
6 x 30 kg
4 x 40 kg
2 x 50 kg
1 x 57.5 kg
2 x 2 x 62.5 kg
3 x 5 x 45 kg
- seated press:
5 x 5 x 42.5 kg
- sandbag over yoke:
2 x 6 x 50 kg
- farmer's walk:
3 x 20 m x 70 kg
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