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01-09-2023, 12:41 PM
#1101
W6D1
- squat:
8 x 20 kg
4 x 60 kg
2 x 80 kg
5 x 95 kg
5 x 110 kg
15 x 120 kg
20 x 95 kg
- overhead press:
5 x 20 x 20 kg
- hammer curl:
5 x 20 x 5 kg
- ab-wheel:
5 x 10
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01-10-2023, 11:21 AM
#1102
W6D2
- bench press:
8 x 20 kg
4 x 40 kg
5 x 55 kg
5 x 65 kg
5 x 5 x 72.5 kg
- bench dips:
5 x 20
- face pulls:
5 x 20
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01-12-2023, 11:44 AM
#1103
W6D3
- deadlift:
6 x 70 kg
4 x 100 kg
5 x 120 kg
5 x 140 kg
12 x 160 kg
5 x 5 x 125 kg
- Curtis P:
15 x 40 kg
Gave up on these
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01-13-2023, 10:46 AM
#1104
W6D4
- overhead press:
8 x 20 kg
5 x 35 kg
5 x 42.5 kg
5 x 50 kg
10 x 5 x 40 kg
- btn triceps:
10 x 10 x 5 kg
- face pulls:
10 x 10
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01-19-2023, 11:30 AM
#1105
Monday
- deadlift:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 140 kg
1 x 150 kg
1 x 160 kg
1 x 170 kg
1 x 180 kg
1 x 190 kg
Easier than 6 weeks ago.
- yoke:
4 x 10 m x 100 kg
4 x 10 m x 150 kg
Wednesday
- log press:
5 x 45 kg
3 x 45 kg
3 x 50 kg
1 x 55 kg
1 x 60 kg
1 x 65 kg
1 x 70 kg
1 x 75 kg
1 x 77.5 kg
- bench pres:
8 x 20 kg
4 x 45 kg
4 x 60 kg
2 x 2 x 70 kg
14 x 70 kg
Something like that
- 18" deadlift:
4 x 100 kg
4 x 140 kg
3 x 160 kg
7 x 180 kg
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01-23-2023, 02:34 PM
#1106
Saturday
- stone of steel:
6 x 1 x 60 kg
To chest.
Sunday
- stone of steel:
4 x 1 x 60 kg
To chest
- axle press:
3 x 5 x 50 kg
- Husafell carry:
10 m x 40 kg
10 m x 50 kg
10 m x 50 kg
Big Z lg press program W1D1
morning
- Tabata double db swings:
16.5 kg
afternoon
- log press:
5 x 5 x 45 kg
- pull-ups:
5 x 10
- seated reverse band press:
8 x 40 kg
4 x 5 x 50 kg
- seated row with bands:
4 x 10
- CGBP:
8 x 40 kg
5 x 5 x 50 kg
- banded pull-downs:
4 x 10
- single arm triceps push-down:
2 x 10
2 x 12
Purple bands
- farmer's walk:
8 x 10 m x 65 kg
- sled push:
40 m
Weighted
Last edited by Unnamed; 01-25-2023 at 01:32 PM.
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01-25-2023, 01:33 PM
#1107
Tuesday morning
- devil press:
30 x 16.5 kg
Coan-Phillipi W1D1
morning
- Tabata ABC:
4 x 16.5 kg per round
afternoon
- deadlift:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 140 kg
2 x 152.5 kg
8 x 3 x 122.5 kg
- SLDL:
3 x 8 x 110 kg
- Pendlay row:
3 x 8 x 70 kg
- lat pulldown:
3 x 8 x 50 kg
- goodmorning:
3 x 8 x 50 kg
- yoke:
6 x 10 m x 100 kg
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01-28-2023, 03:11 AM
#1108
Friday
Log W1D2
- log press:
8 x 45 kg
6 x 50 kg
5 x 5 x 57.5 kg
- incline db row:
5 x 8 x 25 kg
- CGBP:
8 x 45 kg
6 x 50 kg
4 x 60 kg
3 x 3 x 65 kg
- face pulls:
4 x 10
- lateral raises:
4 x 10 x 5 kg
- btn triceps:
4 x 8 x 7.5 kg
- ab wheel:
4 x 8
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02-01-2023, 02:39 PM
#1109
Monday Log W2D1
- log press:
5 x 45 kg
5 x 5 x 47.5 kg
- double db row:
4 x 8 x 25 kg
- seated reverse band press:
10 x 50 kg
4 x 5 x 55 kg
I'll have to replace this, my bands are getting damaged.
- seated banded row:
4 x 8
I'll replace these with regular rows
- CGBP:
8 x 45 kg
5 x 5 x 60 kg
- Swiss bar row:
5 x 10 x 70 kg
- skullcrusher:
4 x 8 x 20 kg
- farmer's:
6 x 15 m x 70 kg
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02-01-2023, 02:41 PM
#1110
CP W2D1
- deadlift:
6 x 70 kg
4 x 100 kg
2 x 120 kg
1 x 140 kg
1 x 155 kg
2 x 165 kg
8 x 3 x 135 kg
- SLDL:
3 x 8 x 120 kg
- Pendlay row:
8 x 70 kg
2 x 8 x 80 kg
- underhand pulldown:
8 x 30 kg
8 x 40 kg
8 x 35 kg
- goodmorning:
8 x 50 kg
2 x 8 x 55 kg
- seal row:
8 x 40 kg
2 x 8 x 60 kg
Not on the program
- yoke:
2 x 10 m x 100 kg
4 x 10 m x 140 kg
Need more stability and speed
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