Thanks! It felt like a 1rm for sure. Not complaining, I've put 20kg + on my deadlift PR with this program.
Thanks! It felt like a 1rm for sure. Not complaining, I've put 20kg + on my deadlift PR with this program.
Week of 02/12
SGDL - 140kg 3x3@7,6.5,6.5
Press - 70kg 3x3@6.5
Curls
Dips
Chins
Deadlift - 160kg 3x3@7
Bench - 110kg 3x3@7
Bb rows
Curls
Some moderate weights after 2 weeks off.
Why such a long break? Vacation?
Yup, traveling light, without gym equipment.
Week of 02/19
Press - 60kg 3x8@7,7,7
Cgbp - 100kg 7@9, 90kg 8@9, 80kg 9@9
Deadlift - 180kg 1x1@7, 140kgx8@6.5, 120kg 2x8@6,6
Squat - 140kgx1@7, 120kgx3@6
Pin press - 60kg 3x8@7.5,7,8
Week of 02/26
Bench press - 110kgx5@8, 105kg 2x5@7,8.5
Incline bench 30% - 60kgx8, 70kgx6, 60kgx8
Flys - 3x12-15
Bb curls - 40kg 3x8
Preacher curls - 3x10-15
Deadlift - 160kgx5@7.5, 140kg 2x5@6.5,6.5
Sgdl - 125kg 3x7@7,7,7.5
Bb row - 100kgx8, 80kgx10,10
Face pulls - 40+ 3set
Press - 70kg 3x5@7,7,7
Reg Park Db press - 20kgs 12,12,9
Side delts - 4x15 desc
Floor press - 80kgx6@7.5, 90kgx6@10, 80kgx6@7
Dips - 13,10,7
Squat - 120kg 3x5@6.5,7,7.5
Hbbs - 100kgx8@7.5
Chins - 30:11,8,6,5
Wide grip pulldowns - 3x8-12
Week of 03/05
Deadlift - 180kgx2@7.5 160kg 2x2@6
Incline bench 30% - 90kg 3x2@7,7.5,7
Db bench - 32kgsx10, 30kgsx10, 28kgsx10
Seated DB curls - 14kgsx8,8,7
Bb curls - 10,12,12 drops
Press - 77.5kg 3x2@7,7,7
Cgbp - 105kgx6@8.5, 95kgx8@8.5, 85kgx10@9.5
Reg Park Db press - 22kgs 10,9,7
Side delts - 10,15,22
Lte - 8,10,10
Rear delt rows - 3x12
Squat - 140kg 3x2@7,7,7.5
Sgdl - 132.5kg 3x6@7.5,8,8.5
Pullups - 5 hurt left shoulder, chins - 8,6
V grip pulldowns - 8,8,12 desc
Week of 03/12
Press - 70kgx6@8.5, 65kg 3x6@7,7,7
Squat - 130kgx5@7
Chins - 10,9,6,5,3
Sgdl - 140kg 4x6@7.5,8,8,8.5
Paused press - 80kgx1@7.5, 60kg 3x5@6.5,6.5,6.5
Bench press - 110kgx5@9, 105kgx6,5@9,8.5, 102.5kgx5@8.5
30% Incline - 60kgx5,10,8
Cable rows - 10,10,12,15 desc
Side laterals - 15,20,25
Deadlift - 160kgx6@7, 140kg 3x6@6.5,6,
Cgbp - 110kgx3@8
Pin press - 65kg 6@8, 60kg 2x7@8,8
Week of 03/19
Press - 72.5kg 3x5@8,7.5,8
Cgbp - 105kgx6@10, 95kgx6@8.5, 85kgx7@8
Delts - db press 16kgsx12,11, laterals 8,15
Triceps - dips red bx8, bwx10, bb ote 15,15
Sgdl - 145kg 4x5@7,7.5,7,7
Squat - 130kgx5@7.5
Chins - 35 (6 sets)
Lats - 10,8,12,15
Bench - 110kg 3x5@7.5,7.5,
30% Incline bench - 80kgx5@8, 70kgx8@7.5, PressGrip 60kgx12
Db bench - 30kgsx12, Db flys - 2x15
Bb curls - 45kgx8, 40kgx12, hammer curls - 14kgsx15
Deadlift - 170kgx5@8, 150kg 3x5@6.5
Sldl - 110kgx8@7
Rows - 80kg 3x8
Upper back - db shrugs 2x15, rear delt rows 15,12