[WEEK 45]
06/07/2021
Bench - volume: 5x3 @ 40 kg
Chin-ups: 5x3 @ bodyweight 10 sec.
Push-ups: 3x6 @ bodyweight
[WEEK 45]
06/07/2021
Bench - volume: 5x3 @ 40 kg
Chin-ups: 5x3 @ bodyweight 10 sec.
Push-ups: 3x6 @ bodyweight
[WEEK 45]
07/06/2021
Sumo-intensity: 1x1 @ 105 kg
Squat-volume: 5x3 @ 70 kg
Face-pulls: 3x20 @ orage band
Comment:
Sumo: Great.
Squat: Hard.
[46 WEEK]
10/07/2021
Bench: 25 kg x 10 | 32.5 kg x 10 | 35kg x 8 | 37.5 kg x 6
Row: 25 kg x 10 | 32.5 kg x 10 | 35 kg x 8 | 37.5 kg x 6
Press: 20 kg x 12 | 22.5 kg x 12 | 22.5 kg x 10 |22.5 kg x 8
Chin-up: 5x3 Negative
Comments:
My weight: 57.2 kg
Bench: It was hard.
Row: New movement.
Press: Doable.
Last edited by happybelly; 07-10-2021 at 04:46 PM.
[WEEK 45]
11/07/2021
Squat - intensity: 2x3 @ 70 kg
Sumo-volume: 5x4 @ 72.5 kg
Face-pulls: 3x20 @ orage band
Comments:
My weight: 57.2 kg.
Squat: ok. It was to be 85 kg, but this weight is very heavy.
Sumo: It was to be 87.5 kg.
[46 WEEK]
13/07/2021
Bench: 25 kg x 10 | 32.5 kg x 10 | 35kg x 8 | 37.5 kg x 6
Dumbbell-Row: x 10 | x 10 | x 8 | x 6
Dumbbell-Press: x 12 | x 12 | kg x 10 |kg x 8
Chin-up: 5x3 Negative
Comments:
My weight: 56.8 kg
Bench: Hard.
Row: New movement. Weight was like 8 kg and increasing 1 kg.
Press: Start with 5 kg and increasing 1 kg.
[46 WEEK]
14/07/2021
Sumo-intensity: 1x3 @ 92.5kg back of 1x5 80 kg.
Squat-volume: 5x4 @ 70 kg
Face-pulls: 3x20 @ orage band
Comments:
My weight: 57.2 kg
Sumo: ok
Squat: ok
[46 WEEK]
15/07/2021
Bench: 35 kg x AMRAP
Dumbbell-Row: x 10 | x 10 | x 8 | x 6
Dumbbell-Press: x 12 | x 12 | kg x 10 |kg x 8
Chin-up: 5x3 Negative
Comments:
My weight: 57.3 kg
Bench: 14 reps.
Row: ok
Press: ok