Vasko's Log

[Vasko Naumov]

Barbell Squat:
20 kg x 5 reps
60 kg x 5 reps
110 kg x 3 reps
135 kg x 5 reps
135 kg x 5 reps
135 kg x 5 reps
135 kg x 5 reps
135 kg x 5 reps

Standing Military Press:
20 kg x 5 reps
62.5 kg x 5 reps
62.5 kg x 5 reps
62.5 kg x 5 reps
62.5 kg x 5 reps
62.5 kg x 5 reps

Chin-Up:
5 reps || weighted || 22.5 kg
5 reps || weighted || 22.5 kg
5 reps || weighted || 22.5 kg

[Vasko Naumov]

Barbell Deadlift:
70 kg x 5 reps
100 kg x 5 reps
145 kg x 5 reps
overhand

Barbell Bench Press:
70 kg x 5 reps
90 kg x 5 reps
90 kg x 5 reps
90 kg x 5 reps
90 kg x 5 reps

Pull-Up:
5 reps || weighted || 17.5 kg
5 reps || weighted || 17.5 kg
5 reps || weighted || 17.5 kg

[Vasko Naumov]

Barbell Squat:
20 kg x 3 reps
75 kg x 3 reps
75 kg x 3 reps
75 kg x 3 reps
75 kg x 3 reps
75 kg x 3 reps
75 kg x 3 reps
75 kg x 3 reps
75 kg x 3 reps
75 kg x 3 reps
75 kg x 3 reps
Explosive. From next week doubles.

Dips:
5 reps || weighted || 40 kg
5 reps || weighted || 40 kg
6 reps || weighted || 40 kg
Still light and fast. Next week 5kg up.

L-Sit Chin-Up:
5 reps || weighted || 3.5 kg
5 reps || weighted || 3.5 kg
5 reps || weighted || 3.5 kg
Easier.

Box Jumps:
10 jumps || 50 cm
10 jumps || 50 cm
10 jumps || 50 cm
+ 2x20kg dumbbells.

[Vasko Naumov]

Barbell Squat:
20 kg x 5 reps
60 kg x 5 reps
110 kg x 3 reps
140 kg x 5 reps
140 kg x 5 reps
140 kg x 5 reps
140 kg x 5 reps
140 kg x 5 reps
Stable.

Standing Military Press:
20 kg x 5 reps
65 kg x 5 reps
65 kg x 5 reps
65 kg x 5 reps
65 kg x 5 reps
65 kg x 5 reps

Chin-Up:
5 reps || weighted || 25 kg
5 reps || weighted || 25 kg
5 reps || weighted || 25 kg

[Vasko Naumov]

Barbell Deadlift:
50 kg x 5 reps
100 kg x 5 reps
150 kg x 5 reps
overhand

Barbell Bench Press:
70 kg x 5 reps
92.5 kg x 5 reps
92.5 kg x 5 reps
92.5 kg x 5 reps
92.5 kg x 5 reps

Pull-Up:
5 reps || weighted || 20 kg
5 reps || weighted || 20 kg
5 reps || weighted || 20 kg
+ grip work

[Vasko Naumov]

Saturday

Barbell Squat:
20 kg x 3 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
80 kg x 2 reps
Explosive.

Dips:
5 reps || weighted || 45 kg
5 reps || weighted || 45 kg
5 reps || weighted || 45 kg

L-Sit Chin-Up:
5 reps || weighted || 5 kg
5 reps || weighted || 5 kg
5 reps || weighted || 5 kg

Box Jumps:
10 jumps || 50 cm
10 jumps || 50 cm
10 jumps || 50 cm
10 jumps || 50 cm
With 2x20kg dumbbells.

[Vasko Naumov]

Barbell Squat:
40 kg x 5 reps
110 kg x 3 reps
145 kg x 5 reps
145 kg x 5 reps
145 kg x 5 reps
145 kg x 5 reps
145 kg x 5 reps

Standing Military Press:
20 kg x 5 reps
67.5 kg x 5 reps
67.5 kg x 5 reps
67.5 kg x 5 reps
62.5 kg x 5 reps
62.5 kg x 5 reps

Chin-Up:
5 reps || weighted || 27.5 kg
5 reps || weighted || 27.5 kg
5 reps || weighted || 27.5 kg

Getting stronger and leaner. Same BW.

[Vasko Naumov]

Yesterday

Barbell Deadlift:
40 kg x 5 reps
90 kg x 5 reps
152.5 kg x 5 reps
overhand

Barbell Bench Press:
40 kg x 5 reps
95 kg x 5 reps
95 kg x 5 reps
95 kg x 5 reps
95 kg x 5 reps

Pull-Up:
5 reps || weighted || 21.5 kg
5 reps || weighted || 21.5 kg
5 reps || weighted || 20 kg
hard

[Vasko Naumov]

Power Clean:
40 kg x 5 reps
40 kg x 5 reps
60 kg x 5 reps
60 kg x 5 reps
60 kg x 5 reps
60 kg x 5 reps
70 kg x 5 reps
Learning the technique.

Arnold Dumbbell Press:
20 kg x 5 reps

Barbell Curl:
40 kg x 5 reps
40 kg x 5 reps

Renegade Row:
27.5 kg x 5 reps
27.5 kg x 5 reps
27.5 kg x 5 reps

Tired. Did light and different workout.

[Vasko Naumov]

Barbell Squat:
20 kg x 5 reps
60 kg x 5 reps
110 kg x 3 reps
160 kg x 5 reps
150 kg x 5 reps
150 kg x 5 reps
150 kg x 5 reps
150 kg x 5 reps
On the first set I was thinking that the weight is 150kg. Wrong calculation equals my PR for a set.

Standing Military Press:
20 kg x 5 reps
67.5 kg x 5 reps
67.5 kg x 5 reps
67.5 kg x 5 reps
67.5 kg x 5 reps
67.5 kg x 5 reps
Hell yeah.

Chin-Up:
5 reps || weighted || 30 kg
5 reps || weighted || 30 kg
5 reps || weighted || 30 kg
The first set was the hardest.