A barbell, powerclean, press and frontsquat

[fling4life]

Last two sessions.

25/3
Front squat 45 kg 3x5
Bench 77,5 kg 3x5
Rows 60 kg 5-5-5

Todays session
Squat 105 kg x5 80 kg x8
Press 52,5 kg x3 x2 x1 40 kg x12
Deadlift 130 kg 1x5 (No belt)
Pullups 7-7

Finally some squat progression! And the deadlift is feeling really good. Nice speed on all five reps! Press didnt go so well but at least i got a rep pr on 40 kg!
Im really happy that ive been able to maintain this for some time now. Just sticking with it and the results, even if its slow, will come!

[BrooklynJerry]

Sticking with it seems to be what does the trick.I have read that repeating the same weights used for a few workouts may be the way to go after the novice gains are over.The author of.the article called it " Stabilization " After four workouts using the same weight it
may feel easier. Then you can bump.up.the weight.

[fling4life]

So something boring happened. I went for a run last week and slipped and twisted my upperback. Had to rest a few days for it to go away. Anyway using this week to build up so i dont hurt myself again. Also i have to remind me that running as dangerous.

3/4
Squat 40 kg 3x5
Press 40 kg 1x5
Curls 20 kg 1x15 1x12

5/4
Squat 60 kg 5x5
Bench 70 kg 5x5
Rows 50 kg 5x5

Keept the weigth low and did 5x5 instead of 3x5. The rows feelt really easy!

[fling4life]

Didnt had much time to train today. Decided to focus on the press.

Front Squat 40 kg 2x5
Press 42,5 kg 5x5
Pullups 5-5-5
Curls 20 kg 2x10

[fling4life]

Yesterdays session:

Squat 70 kg 5x5
Bench 72,5 kg 5x5
Deadlift 120 kg 1x5

Nice and easy!

[fling4life]

I only hade 30 minutes to train today but im still happy with the session. My shoulders were burning at the end of the press. Rested between 30 sec-1 min between the work sets.

Squat 80 kg 3x5
Press 45 kg 4x5 40 kg 1x5
Rows 55 kg 5x5

[BrooklynJerry]

This sounds like what I'm doing except I do the sqt, press and pull one right after the other no rest. Then I take two minutes rest and repeat the circuit two more times.

[fling4life]

This sounds like what I'm doing except I do the sqt, press and pull one right after the other no rest. Then I take two minutes rest and repeat the circuit two more times.

Oh that sounds like a tough workout. Bet its really time saving. Do you use 3 bars with diffrent loads or du you reload the bar during every circuit?

[fling4life]

My son have been sick with the stumachflue during the weekend and now my wife is sick to. I still going strong so i hope i will get a pass this time.
I actually skipped one rest day and trained in case i would get sick.

14/4
Squat 82,5 kg 3x5
Bench 75 kg 5x5
Rows 60 kg 5x5

16/4
Front squat 45 kg 5x5
Press 47,5 kg 3x5 40 kg 1x5 30 kg 1x5 (Did a dropset on the last workset)
Deadlift 125 kg 1x5 ( Used a belt this time, it really makes a diffrence )
Pullups 5-5-5
I did the front squats becuase i havent sleept well the last days when my son have been sick. Really happy with this session considering ive been getting around 4-5 hours of sleep two nights in a row.

[BrooklynJerry]

Oh that sounds like a tough workout. Bet its really time saving. Do you use 3 bars with diffrent loads or du you reload the bar during every circuit?

I have everythng set up before I start . One day I sqt,I use a Safety Sqt Bar in the rack,an exercise bar for the press and do the pulldowns on the Lat pulldown machine. On DL day I do the SLDL, then DB bench presses and low cable row.I am using higher reps, 15 -20 for the sqts and SLDL, 12 -8 reps for the pressing and pulling movements.