-
Tuesday (2018-07-17):
Squat: 5X3 (112.5kg)
Press: 5X3 (50kg)
Barbell Shrugs: 5X1 (190kg)
-
Saturday (2018-07-21):
Deadlift: 5X1 (155kg)
Bench Press: 5X3 (85kg)
Barbell Rows: 5X3 (65kg)
Pullups to failure: 15-7-4 (1 minute rest between sets)
Last edited by yanivh; 07-21-2018 at 03:50 PM.
-
Monday (2018-07-23):
Squat: 5X3 (112.5kg) will go up next week
Press: 5X3 (50kg)
Barbell Shrugs: 5X1 (180kg), 8X2 (140kg)
Chinups to failure: 16-7-4 (1 minute rest between sets)
-
Saturday (2018-07-28):
Deadlift: 5X1 (157.5kg), 8X2 (125kg)
Bench Press: 5X3 (85kg), 8X2 (65kg)
Barbell Rows: 5X3 (70kg)
Pullups to failure: 15-7-4 (1 minute rest between sets)
Adding backoff sets to add some volume
Last edited by yanivh; 07-28-2018 at 06:27 PM.
-
Tuesday (2018-07-31):
Squat: 5X3 (115kg) will go up next week
Press: 5X3 (50kg), 8X2 (40kg) will try to go up next week
Barbell Shrugs: 5X1 (180kg), 8X2 (145kg)
Chinups to failure: 18-6-4 (1 minute rest between sets)
-
Friday (2018-08-03):
Deadlift: 5X1 (157.5kg), 8X2 (125kg) will go up next week
Bench Press: 5X3 (85kg), 8X2 (65kg)
Barbell Rows: 5X3 (75kg)
Pullups to failure: 15-7-4 (1 minute rest between sets)
-
Sunday (2018-08-05):
Squat: 5X3 (117.5kg) will go up next week
Press: 5X3 (52.5kg), 8X1, 7X1 (40kg)
Barbell Shrugs: 5X1 (180kg), 8X1 (140kg), 8X1 (150kg)
-
Friday (2018-08-10):
Deadlift: 5X1 (160kg), 8X2 (127.5kg), can go up next week, but will stay on the same weight since I can't afford recovery time next week.
Bench Press: 5X3 (85kg), 8X2 (67.5kg) will go up next week finally
Barbell Rows: 5X3 (77.5kg)
Last edited by yanivh; 08-10-2018 at 06:23 AM.
Reason: wrong date
-
Sunday (2018-08-12):
Squat: 5X3 (120kg) Matched my previous PR, will stay on this weight next week
Press: 5X3 (52.5kg), 8X2 (40kg)
Barbell Shrugs: 5X1 (180kg), 8X2 (150kg)
-
Wednesday (2018-08-15):
Deadlift: 5X1 (160kg), 8X2 (127.5kg), will go up next week
Bench Press: 5X3 (87.5kg), 8X2 (70kg)
Barbell Rows: 8X3 (65kg) changed the way I do it so went down in weights, will gradually go up from here every week.
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts
-
Forum Rules