No Rest for the Weary

Pull day:
Deficit deads:
barbell x 10
40 x 8 x 2
60 x 5
70 x 5x5, little to easy, maybe I should step up to 80ish or maybe pull from taller plates.

Good mornings:
barbell x 10
40 x 10
60kg x 12rep
60 x 12rep

BORS:
barbell x 10
40 x 10
60 x 10
65 x 8

Chins: 7 and 6
 
Push day
Bench
barbell x 10 x 2
40 x 8 x 2
60 x 6
WS:
72.5 x 5x5

Incline bench
52.5 x 12
52.5 x 11

Strict press
40 x 8 x 3set

Some pushups at the end and some core work:icon_arro
 
Squat day
Warm up, some strectching, mobility work.
barbell x 10 x 2
40 x 10 x 2
60 x 10
80 x 8
90 x 6
WS:
105 x 5x5
these were hard, but managed it. Not sure bout the technique, it might have been a little shaky.

High bar squats:
75 x 12 x 2sets
damn, high rep squatting is a bitch!

Hack squats:
60 x 8
62.5 x 8
65 x 8

some core work
 
Deadlift day
Deficit DL'z
I increased the deficit and the weight, so about 4inch deficit now.
warm up
WS:
75kg x 5x5
Ill be increasing with 5kgs, untill I get to a weight that feels heavy, but do-able.

Good Morningz
barbell x 10
40 x 10
62.5 x 10 x 2

BORZ
40 x 10
65 x 8
65 x 8

Chins: 7 and 7

some coreee.
 
Workout yesterday
Bench day
bench press
75kg x 5x5, easy

dumbbell incline bench press, I could only do them with dumbbells, because I trained at school. The dumbbells were 25kg each
2sets of 10reps

SOHP:
40x10, 42.5x8, 45x5-6ish, then push presses it for 2reps


Then went home, slept an hour and then SW practice for about 2hours.
 
Squat day, 9AM
Squats
Warm up
107.5 x 5x5, felt good

High bars
75 x 12 x 2sets

Hack Squats
65 x 8
67.5 x 8
70 x 8
 
Deadlift day
Deficit deadlifts
80 x 5x5, still easy

Good mornings
barbell x 10
40 x 10
WS: 62.5kg x 12 and 12
This went alot easier than what I expected. :icon_chee

BORs:
65kg x 8
65 kg x 8
no cheating :icon_chee

Pull ups: 8 and 7
Some core

Good day, everything felt pretty easy.
 
Yesterday:
Bench press: 77.5kg x 5x5
Incline dumbbell press: 25kgs dumbbells, 2set of 10rep
Press: 40x10, 42.5x8 and 45x7+1pushpress

Today:
Warm up and some squat stretching
Warm up on squats:
barbell x 10rep x 4set
60kg x 5 x 2set
80 x 5rep
100 x 3set.. GOO!
WS: 110 x 5x5. This was by far the hardest squat session ive had. Im not sure if I can add more on these, I think I need to change the rep range.

High bar squats
75kg x 12
75kg x 12

Hack Squats
67.5kg x 8
70 x 8
72.5 x 8

some core work
 
Dead day:
Defcit DL's
barbell x 10 x 2
40 x 10
60 x 8 x 2
80 x 5
85 x 5x5

Good mornings
Barbell x 10
40 x 10
65 x 10
65 x 12 this shit's eassy

Barbell rows
40 x 10
67.5 kg x 8
67.5kg x 8

Chins: 8 aaand 7

a little core work
 
A little ill today, sore throat, but body seems OK, not great or good, but OK.
Bench day
BP
barbell x 10 x 3
40 x 8 x 2
60 x 6
70 x 6
WS: 80kg x 5x5. This went good, a little struggling at the end. Also i need to keep a higher arch and keep it, most of the times I seem to lose it.

Incline Bench
55kg x 9 and 9
Inclines are a bitch, I dont like this exercise, Note!

OH Press:
42.5kg x 8,8 and 6 + 1 push press. I felt like this went really good untill the last set

Some core work.
 
Last edited:
Today
Squat day
Warm up, some strectching, mobility work.
barbell x 10 x 2
40 x 10 x 2
60 x 10
80 x 8
90 x 6
WS:
105kg x 5
107.5kg x 5
110kg x 5
112.5kg x 5
115kg x 5, cool

High bars:
75kg x 12
75kg x 12

Hack Squats
60kg x 6
Ws: 70 x 8
72.5kg x 8
75kg x 8

some core
 
DDL day
DDL
barbell x 10
40 x 8 x 2
60 x 8 x 2
80 x 4
W: 90kg x 5x5, still pretty easy

Good Mornings
barbell x 10
40 x 10
w: 67.5kg x 12 x 2sets. good, good

BORZ
barbell x 10
40 x 10
70kg x 8
70kg x 8
form went very good, but atleast some rep where good, still happy to get 70, tho.

Chins; 9 and 6
some core work
 
Found out I had staph on monday, took a blood sample and passed out, great day, huh?
Training today
Deficit Deads:
barbell x 10
40 x 8 x 2
60 x 8 x 2
80 x 4
WS: 95 x 5,5

not feeling great, so doing 8reps on the good mornings
40 x 10
70 x 8 x 2sets

BORS, not in the mood for these
60kg x 8 x 2set

Pull ups(grip toward me): 10 and 8
 
Really? I saw one of those tree's yesterday.

Bench day:
barbell x 10 x 3
40 x 10 x 2
60 x 8 x 2
70 x 4
WS: 82.5kg x 5,5,5,3,3
I got fucked on the 4th set, felt like I could push through two more reps in the last set-

Incline bench:
55kg x 8 and 6. cant feel my shoulders

oh presses:
42.5kg x 8, 7 aand 5+2push press


IMAPUSSY
 
Last edited:
Squat day
warm up and mobility
barbell x 10 x 3
40 x 8 x 2
60 x 8
80 x 6
90 x 4
WS:
107.5kg x 5
110 x 5
112.5kg x 5
115kg x 5
117.5kg x5, holy shit. what. a STRUGGLE.

High bar's, deeper than hell.
80kg x 10
80 x 10

hack Squats
72.5kg x 8
75 x 8
77.5 x 8

some core
 
Last edited:
Deficit deads
barbell x 10
40 x 8 x 2
60 x 8 x 2
80 x 4
100kg x 5x5.. whoa

Good morningz
40 x 10
70 x 10 x 2set

BORS:
40 x 10
70 x 8 x 2set

Pull ups, palms towards me
10 and 7

some core
 
Bench day:
barbell x 10 x 3
40 x 10 x 2
60 x 8 x 2
70 x 4
85kg x 3rep x 6set

Incline bench
50kg x 10 x 2set.

OH Press:
42.5kg x 8,7 and 6+1push press. Ehh. ill take it.
good day, happy bout the bench. Crisp technique also, no bouching, touch and go all the way.
 
Squat day
warm up and mobility
barbell x 10 x 3
40 x 8 x 2
60 x 8
80 x 6
90 x 4

110kg x 5
112.5kg x 5
115kg x 5
117.5kg x 5
120kg x 5
Im happy that I made it, but angry about my technique. It wasnt that bad, but should of gone deeper and kept by back more straight.

High bars:
80 x 10
80 x 10

.hack Squats
75 x 8
77.5 x 8
80 x 8

some core work
 
Deficit deads:
40 x 8 x 2
60 x 8 x 2
80 x 4
105kg x 5x5, whaa?

Good morningz
70 x 10
70 x 8

BORS
40 x 12
70 x 8
70 x 8, these were good reps

Chins: 10 and 9, both grips

Some core work
 
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