Thanks MilkMan, I will!
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Thanks MilkMan, I will!
Sumo deadlift
105 kg x 1 x 5
105 kg x 3 x 3
Bench press
70 kg x 3 x 6
Romanian deadlift
50 kg x 4 x 8
Bent over row
50 kg x 4 x 8
Rear delt fly
8 kg x 2 x 10
Lateral raises
8 kg x 2 x 10
Front raises
8 kg x 2 x 10
Shoulder press
8 kg x 2 x 10
Bw 87,5 kg
105 kg x 1 x 5
105 kg x 3 x 3
Bench press
70 kg x 3 x 6
Romanian deadlift
50 kg x 4 x 8
Bent over row
50 kg x 4 x 8
Rear delt fly
8 kg x 2 x 10
Lateral raises
8 kg x 2 x 10
Front raises
8 kg x 2 x 10
Shoulder press
8 kg x 2 x 10
Bw 87,5 kg
Bench press
72,5 kg x 2 x 4
72,5 kg x 6
Squat
Turned my 5RM into an 8RM!
107,5 kg x 8
107,5 kg x 3 x 5
Dips
10 kg x 3 x 8
Hammer curls
12 kg x 3 x 12
Face pulls
15 kg x 3 x 12
Cable crunches
25 kg x 3 x 12
Seated cable rows
25 kg x 3 x 12
72,5 kg x 2 x 4
72,5 kg x 6
Squat
Turned my 5RM into an 8RM!
107,5 kg x 8
107,5 kg x 3 x 5
Dips
10 kg x 3 x 8
Hammer curls
12 kg x 3 x 12
Face pulls
15 kg x 3 x 12
Cable crunches
25 kg x 3 x 12
Seated cable rows
25 kg x 3 x 12
Deadlift
110 kg x 2 x 6
Lat pull down
45 kg x 3 x 12
Bench press
65 kg x 2 x 8
65 kg x 9
CGBP
62,5 kg x 6
62,5 kg x 2 x 5
Chin ups
1 x 4
2 x 3
Ab wheel rollout
3 x 10
Chest supported row
18 kg x 3 x 12
Lateral raises superset with rear delt fly
6 kg x 4 x 10
Bw 87,5 kg
110 kg x 2 x 6
Lat pull down
45 kg x 3 x 12
Bench press
65 kg x 2 x 8
65 kg x 9
CGBP
62,5 kg x 6
62,5 kg x 2 x 5
Chin ups
1 x 4
2 x 3
Ab wheel rollout
3 x 10
Chest supported row
18 kg x 3 x 12
Lateral raises superset with rear delt fly
6 kg x 4 x 10
Bw 87,5 kg
Today I had to fit 2 sessions in one cause I won't be able to train until wednesday/thursday.
Lot of volume in this one.
Squats
95 kg x 5 x 5
Bench press
70 kg x 2 x 6
70 kg x 7
Sumo deadlift
110 kg x 5
110 kg x 3 x 3
Last rep was a real grinder.
Romanian deadlift
50 kg x 4 x 10
Rows
50 kg x 4 x 10
Face pulls
15 kg x 3 x 25
Cable crunches
25 kg x 3 x 12
Bicep curls
20 kg x 3 x 12
Tricep pushdown
20 kg x 3 x 12
Bw 87,4 kg
Lot of volume in this one.
Squats
95 kg x 5 x 5
Bench press
70 kg x 2 x 6
70 kg x 7
Sumo deadlift
110 kg x 5
110 kg x 3 x 3
Last rep was a real grinder.
Romanian deadlift
50 kg x 4 x 10
Rows
50 kg x 4 x 10
Face pulls
15 kg x 3 x 25
Cable crunches
25 kg x 3 x 12
Bicep curls
20 kg x 3 x 12
Tricep pushdown
20 kg x 3 x 12
Bw 87,4 kg
I was home early so I could get an extra training in. Decided to just do my assistance work for this week instead of the main lifts since I am a little bit sore from yesterday. I will be having a lanparty tuesday and wednesday so no training and no sleep. Hopefully I can lift thursday or friday and set some new PR's.
Military press
40 kg x 4 x 8
Dips
10 kg x 8, 6, 5
Note on the dips: I found a new place in the gym to do dips. I can go a lot deeper so it also gets heavier now.
Lat pulldown
45 kg x 3 x 12
Chest supported rows
20 kg x 3 x 8
Ez bar curls
25 kg x 3 x 12
Face pulls
15 kg x 3 x 12
Focus on retracting the scapula (I hope I say it right). Very slow and controled.
Tricep pushdown
15 kg x 3 x 12
Rear delt fly
8 kg x 3 x 10
Hammer curl
8 kg x 3 x 12
YTWL
2 kg x 3 x 5
Yates row
40 kg x 3 x 15-18
Bw 88,4 kg
Military press
40 kg x 4 x 8
Dips
10 kg x 8, 6, 5
Note on the dips: I found a new place in the gym to do dips. I can go a lot deeper so it also gets heavier now.
Lat pulldown
45 kg x 3 x 12
Chest supported rows
20 kg x 3 x 8
Ez bar curls
25 kg x 3 x 12
Face pulls
15 kg x 3 x 12
Focus on retracting the scapula (I hope I say it right). Very slow and controled.
Tricep pushdown
15 kg x 3 x 12
Rear delt fly
8 kg x 3 x 10
Hammer curl
8 kg x 3 x 12
YTWL
2 kg x 3 x 5
Yates row
40 kg x 3 x 15-18
Bw 88,4 kg
Squats
Had to set a new 5RM. My plan was to take some more rest and go tomorrow and do sq, bp and dl because I only had 7 hours of sleep tonight after not sleeping for 48 hours. But I wanted to train so I thought I can just do some squats and do bench and deadlifts tomorrow.
Squat
112,5 x 5. My previous 3RM now my 5RM. I hope I can keep this trend going.
112,5 kg x 3 x 3
Lat pull down
45 kg x 3 x 12
Facepulls
15 kg x 3 x 15
Cable crunches
25 kg x 3 x 12
Bodyweight 87,6 kg.
Had to set a new 5RM. My plan was to take some more rest and go tomorrow and do sq, bp and dl because I only had 7 hours of sleep tonight after not sleeping for 48 hours. But I wanted to train so I thought I can just do some squats and do bench and deadlifts tomorrow.
Squat
112,5 x 5. My previous 3RM now my 5RM. I hope I can keep this trend going.
112,5 kg x 3 x 3
Lat pull down
45 kg x 3 x 12
Facepulls
15 kg x 3 x 15
Cable crunches
25 kg x 3 x 12
Bodyweight 87,6 kg.
Bench press
75 kg x 3 x 4
Last rep a little shaky so I didn't go for a 5th rep on the amrap set. But it is still a pr.
Deadlift
110 kg x 2 x 6
112,5 kg x 6
Yates rows
40 kg x 20
40 kg x 18
40 kg x 14
Tricep pushdown
20 kg x 3 x 15
Hammer curls
10 kg x 3 x 12
Bw 88,1 kg
75 kg x 3 x 4
Last rep a little shaky so I didn't go for a 5th rep on the amrap set. But it is still a pr.
Deadlift
110 kg x 2 x 6
112,5 kg x 6
Yates rows
40 kg x 20
40 kg x 18
40 kg x 14
Tricep pushdown
20 kg x 3 x 15
Hammer curls
10 kg x 3 x 12
Bw 88,1 kg
Squats
100 kg x 3 x 1
Bench press
67,5 kg x 2 x 8
67,5 kg x 9
Face pulls
15 kg x 3 x 25
Chin ups
4 x 3
Barbell curls
22,5 kg x 3 x 10
CGBP
62,5 kg x 3 x 5
Cable crunches
30 kg x 3 x 12
Lat pull down
50 kg x 3 x 12
Bodyweight 88,1 kg
100 kg x 3 x 1
Bench press
67,5 kg x 2 x 8
67,5 kg x 9
Face pulls
15 kg x 3 x 25
Chin ups
4 x 3
Barbell curls
22,5 kg x 3 x 10
CGBP
62,5 kg x 3 x 5
Cable crunches
30 kg x 3 x 12
Lat pull down
50 kg x 3 x 12
Bodyweight 88,1 kg
Squats
I had to hit a new 3RM today. Decided to go with 120kg for a triple. See if I can turn my 1rm into 3rm.
Last time I had to set a 3/1 Rm I really felt the adrenaline, pumping heartbeat etc. Didn't feel it today but when I unracked the weight I told myself it didn't feel like 120 kg it felt like fucking 60 kg.
Went down for the first rep and it felt good, second rep felt even better and the third rep fet like I was not going deep enough.
I filmed the set and it turned out 120 kg is now my 2RM. The first rep was just above parallel, second and third rep were just below parallel. Not as deep as I liked but below is below.
120 kg x 2
120 kg x 3 x 1 (3 singles)
All three singles were deep enough, last one was a grinder.
Bench press
72,5 kg x 6
72,5 kg x 4
72,5 kg x 5
Didn't get 3 x 6 unfortunately.
I need to check my form with bench press, the higher the weight the less tight I am. My feet are all over the place when I grind the last few reps out.
Face pulls
15 kg x 3 x 25
Hammer curls
12 kg x 12
12 kg x
Had to leave, short on time and had to be somewhere else.
Will do some chin ups at home to get some back work in.
Bodyweight 88 kg.
I had to hit a new 3RM today. Decided to go with 120kg for a triple. See if I can turn my 1rm into 3rm.
Last time I had to set a 3/1 Rm I really felt the adrenaline, pumping heartbeat etc. Didn't feel it today but when I unracked the weight I told myself it didn't feel like 120 kg it felt like fucking 60 kg.
Went down for the first rep and it felt good, second rep felt even better and the third rep fet like I was not going deep enough.
I filmed the set and it turned out 120 kg is now my 2RM. The first rep was just above parallel, second and third rep were just below parallel. Not as deep as I liked but below is below.
120 kg x 2
120 kg x 3 x 1 (3 singles)
All three singles were deep enough, last one was a grinder.
Bench press
72,5 kg x 6
72,5 kg x 4
72,5 kg x 5
Didn't get 3 x 6 unfortunately.
I need to check my form with bench press, the higher the weight the less tight I am. My feet are all over the place when I grind the last few reps out.
Face pulls
15 kg x 3 x 25
Hammer curls
12 kg x 12
12 kg x
Had to leave, short on time and had to be somewhere else.
Will do some chin ups at home to get some back work in.
Bodyweight 88 kg.
Bench press
75 kg x 2 x 4
75 kg x 5
Deadlift
110 kg x 5
112,5 kg x 5
115 kg x 5
117,5 kg x 5
120 kg x 5
Dips
10 kg x 8, 5, 6
Lat pull down
50 kg x 3 x 8
Chest supported rows
20 kg x 3 x 10
Bicep curls ez bar
25 kg x 3 x 10
Face pulls
10 kg x 3 x 25
Cable crunches
25 kg x 3 x 15
Bodyweight 87,9 kg
75 kg x 2 x 4
75 kg x 5
Deadlift
110 kg x 5
112,5 kg x 5
115 kg x 5
117,5 kg x 5
120 kg x 5
Dips
10 kg x 8, 5, 6
Lat pull down
50 kg x 3 x 8
Chest supported rows
20 kg x 3 x 10
Bicep curls ez bar
25 kg x 3 x 10
Face pulls
10 kg x 3 x 25
Cable crunches
25 kg x 3 x 15
Bodyweight 87,9 kg
Squats
82,5 kg x 3 x 3
Lat pull down
50 kg x 3 x 10
Bench press
70 kg x 3 x 8
CGBP
62,5 kg x 7, 6, 6
Chin ups
4, 3, 3
Bicep curls
10 kg x 3 x 12
Face pulls
15 kg x 3 x 15
Cable crunches
27,5 kg x 3 x 15
Cable lateral raises
2,5 kg x 3 x 10
Bodyweight 88,4 kg
82,5 kg x 3 x 3
Lat pull down
50 kg x 3 x 10
Bench press
70 kg x 3 x 8
CGBP
62,5 kg x 7, 6, 6
Chin ups
4, 3, 3
Bicep curls
10 kg x 3 x 12
Face pulls
15 kg x 3 x 15
Cable crunches
27,5 kg x 3 x 15
Cable lateral raises
2,5 kg x 3 x 10
Bodyweight 88,4 kg
Sumo deadlift
80 kg x 4 x 3
Military press
40 kg x 4 x 9
Pendlay row
52,5 kg x 4 x 8
Romanian deadlift
52,5 kg x 4 x 8
Rear delt flyes
8 kg x 15, 12, 15
Tricep pushdown
30 kg x 8, 6, 5
Bodyweight 87,7 kg.
Going for a new squat and deadlift 1RM this week. I expect at least 125 kg 1RM on squat and 127,5 on dl. If all goes well I will try 127,5 on squat and 130 on deadlift.
80 kg x 4 x 3
Military press
40 kg x 4 x 9
Pendlay row
52,5 kg x 4 x 8
Romanian deadlift
52,5 kg x 4 x 8
Rear delt flyes
8 kg x 15, 12, 15
Tricep pushdown
30 kg x 8, 6, 5
Bodyweight 87,7 kg.
Going for a new squat and deadlift 1RM this week. I expect at least 125 kg 1RM on squat and 127,5 on dl. If all goes well I will try 127,5 on squat and 130 on deadlift.
Squat
Time for a new 1RM!
My plan was to go for 125 kg and if i succeed, try 127,5 kg.
125 kg went up, a very little grind in the ascend but no biggy. Just below parallel.
Then I wanted to try 130 kg, I don't know why, the 125 didn't fly up or something. I think I just want to have big numbers and my ego took over.
Went down with 130, it felt allright, I came out of the bottom and then I went back in. The strength just wasn't there.
Now I am a little mad with myself because I should have sticked to my plan and try 127,5 instead of 130.
125 kg x 1 new 1RM, 5 kg + pr
130 kg x F
I wanted more progress than 5 kg this cycle but progress is progress so I can be a little happy.
Bench press
72,5 kg x 3 x 6
On the last set I had a 7th rep but the spotter touched the bar and I don't know if he even helped but I won't count the rep.
Satisfied with the 3x6 since last week was a mess with this weight.
Chin ups
3 x 4
Kroc rows
22 kg x 3 x 12
Ab wheel roll out
3 x 10
Bicep curls ez bar
22,5 kg + bar 3 x 8
Facepulls
15 kg x 3 x 25
Bodyweight 87,1 kg
Time for a new 1RM!
My plan was to go for 125 kg and if i succeed, try 127,5 kg.
125 kg went up, a very little grind in the ascend but no biggy. Just below parallel.
Then I wanted to try 130 kg, I don't know why, the 125 didn't fly up or something. I think I just want to have big numbers and my ego took over.
Went down with 130, it felt allright, I came out of the bottom and then I went back in. The strength just wasn't there.
Now I am a little mad with myself because I should have sticked to my plan and try 127,5 instead of 130.
125 kg x 1 new 1RM, 5 kg + pr
130 kg x F
I wanted more progress than 5 kg this cycle but progress is progress so I can be a little happy.
Bench press
72,5 kg x 3 x 6
On the last set I had a 7th rep but the spotter touched the bar and I don't know if he even helped but I won't count the rep.
Satisfied with the 3x6 since last week was a mess with this weight.
Chin ups
3 x 4
Kroc rows
22 kg x 3 x 12
Ab wheel roll out
3 x 10
Bicep curls ez bar
22,5 kg + bar 3 x 8
Facepulls
15 kg x 3 x 25
Bodyweight 87,1 kg
Maxing deadlift today. Starting with bench press.
Bench press
77,5 kg x 3 x 2
On every set I failed on the third rep. Next week will be some kind of deload and then I will switch to intermediate progression for bench and deadlift.
Sumo deadlift
Opposed to my squat session this week I actually followed my plan for deadlift today. Warmed up with:
60 kg x 2 x 5
80 kg x 3
100 kg x 2
115 kg x 1
Then it was time to try my new max. Previous max was 120 kg.
1st try: 127,5 kg x 1
Went up smooth but lockout didn't feel very good, didn't push my hips trough.
2nd try: going for 130 since speed was fine on the 127,5 attempt.
Got the weight up but did not fully lock out.
I was kinda pissed because the strength was there but the technique wasn't.
Tried 130 kg for a second time and again, not fully locked out. I felt that my grip on my left side was kinda week so maybe that held me back with fully locking out.
Another attempt but switched my mixed grip: normally I have my left hand over and right hand under. This time left was under and right over. Weight went up and I was able to fully lock it out with ease.
130 kg new 1 RM.
Dips:
10 kg x 2 x 8
10 kg x 7
Lat pull down
50 kg x 3 x 10
Chest supported row
20 kg x 3 x 12
Hammer curls
10 kg x 3 x 12
Face pulls
15 kg x 3 x 15
Cable crunches
30 kg x 3 x 12
Bodyweight 88,2 kg
Bench press
77,5 kg x 3 x 2
On every set I failed on the third rep. Next week will be some kind of deload and then I will switch to intermediate progression for bench and deadlift.
Sumo deadlift
Opposed to my squat session this week I actually followed my plan for deadlift today. Warmed up with:
60 kg x 2 x 5
80 kg x 3
100 kg x 2
115 kg x 1
Then it was time to try my new max. Previous max was 120 kg.
1st try: 127,5 kg x 1
Went up smooth but lockout didn't feel very good, didn't push my hips trough.
2nd try: going for 130 since speed was fine on the 127,5 attempt.
Got the weight up but did not fully lock out.
I was kinda pissed because the strength was there but the technique wasn't.
Tried 130 kg for a second time and again, not fully locked out. I felt that my grip on my left side was kinda week so maybe that held me back with fully locking out.
Another attempt but switched my mixed grip: normally I have my left hand over and right hand under. This time left was under and right over. Weight went up and I was able to fully lock it out with ease.
130 kg new 1 RM.
Dips:
10 kg x 2 x 8
10 kg x 7
Lat pull down
50 kg x 3 x 10
Chest supported row
20 kg x 3 x 12
Hammer curls
10 kg x 3 x 12
Face pulls
15 kg x 3 x 15
Cable crunches
30 kg x 3 x 12
Bodyweight 88,2 kg
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Congrats on the recent PB's!
