Corona made me do it

[CRZA]

Front Squats
70 x 5
90 x 5
110 x 3
115 x 3 x 5

Leg Press 4 x 10

Close grip bench
80 x 5
100 x 9
90 x 3 x 5

Pull ups 5 x 10, done inbetween bench sets

Ring Rows / Ring flies: 4 x 10
Kettlebell triceps extensions 5 x 10

 

[CRZA]

High bar squat
70 x 5
90 x 5
110 x 5
130 x 3
140 x 5

Box front squats
110 x 5
120 x 5
140 x 3 x 5

RDLs
110 x 8
130 x 3 x 8

Hamstring curls 2 x 10

Pull ups, neutral grip
bw x 8
+10 x 5
+20 x 5
+30 x 3 x 5
+20 x 5
+10 x 5
bw x 8

Landmine press / Landmine rows 4 x 8
Ring triceps extensions 4 x 10
Rear delt flies 4 x 10

 

[CRZA]

Front Squats
70 x 5
90 x 5
110 x 3
130 x 3
110 x 2 x 6

Floor Press
60 x 8
80 x 6
90 x 5
105 x 5
90 x 3 x 6

Pull ups inbetween bench sets
+ 16 x 5 x 6

Trap bar walks
160 x 2 rounds (20m)
120 x 1 round (60m)

Machine rows / Triceps extensions 4 x 10 / 4 x 8

 

[CRZA]

Front Squats
70 x 5
90 x 5
110 x 5
117,5 x 3 x 5

Split Squats 4 x 10

Bench Press, close grip
50 x 8
70 x 8
90 x 5
105 x 4 x 4
90 x 6

Pull ups inbetween bench sets
bw x 12
+15 x 3 x 8

Cable rows / Triceps extensions 5 x 8-10

 

[CRZA]

Deadlifts
70 x 5
110 x 5
130 x 5
160 x 3
180 x 3, 5

Split Squats
40kg x 4 x 10

Pull ups
bw x 8
+20 x 5,5,10

Landmine Press +30 x 5,5,10
Meadows rows 3 x 10

Shoulder abductions 3 x 10

 

[CRZA]

Front Squats
70 x 5
90 x 5
110 x 3
125 x 5
120 x 3 x 3

Bench Press
70 x 5
90 x 5
110 x 7
100 x 3 x 5

Dips + 20 x 4 x 10
Triceps extensions 4 x 10
Close grip pushup 3 x 20

Hanging leg raises 3 x 10
Superman rings 3 x 10

GHR 3 x 10

 

[MilkManUK]

Nice front squatting mate, what's your max front squat?

 

[CRZA]

Nice front squatting mate, what's your max front squat?

Thanks mate!!

I dont know, I havent tested it in a long time. I think I could hit 150. I have a lofty goal of hitting 180 by the end of the year. Im not sure if its realistic haha. But im working on it!

Today:

One arm pulldown 3 x 12
Pull ups rings +15 x 3 x 5
Lat pulldown 3 x 10

Db rows 46kg x 4 x 10
Machine rows x 20,20,10

Biceps curl 3 x 10
Hammer curls 2 x 12

 

[MilkManUK]

Yeah 150kg is my max, although doubt I could hit it now. Keep up the good work!

 

[CRZA]

Yeah 150kg is my max, although doubt I could hit it now. Keep up the good work!

Thanks man! I will.
Front squats gets heavy fast though. Its a tough exercise

Today
Front Squats
70 x 5,5
90 x 5
110 x 3
120 x 4 x 4

Legpress 4 x 10

Close grip bench
50 x 8
70 x 8
90 3 x 8

Pull ups, neutral grip
bw x 8
+ 20 x 5
+ 30 x 4 x 4
+ 10 x 8
bw x 5,5

Face Pulls / Triceps extensions 4 x 10-12

 

[CRZA]

Front Squats
70 x 5,5
90 x 5
110 x 8

Snatch Grip RDL
110 x 10
130 x 3 x 8

Rows
70 x 10
80 x 10
90 x 10
70 x 10

Cable rows 3 x 12

Landmine press: 2 x 6, 2 x 10
Triceps extensions 4 x 10

YTW 3 x 10

 

[CRZA]

Front Squats
70 x 5
90 x 3
100 x 3
120 x 7 x 2 rep

Floor Press
50 x 8
70 x 5,
90 x 3,3
100 x 3
110 x 5
90 x 2 x 8
80 x 8

Pull ups
bw x 8
+20 x 3 x 5
bw x 8

Machine rows / Triceps extensions
x 20,20,10 / 3 x 12

Leg extensions 5 x 10

 

[CRZA]

Highbar squats
70 x 5
90 x 5
110 x 5
130 x 1
140 x 1
150 x 1
160 x 1,2
130 x 3 x 5

Machine rows 5 x 10
Seal rows: 24kg db 4 x 10
One arm latpulldown 3 x 10

Biceps curl 3 x 10
Hammer curls 2 x 8
Rear delt flies 4 x 10

 

[CRZA]

Floor Press
50 x 8
70 x 5
80 x 5
90 x 3
100 x 5 x 5

Incline bench 30kg db 3 x 10-12
Shouler press 22 db 2 x 8
KB bottom up press 16kg x 3 x 10
KB skull crushers 20 x 3 x 8

Triceps extensions / Face pulls 8 sets x 10-12

 

[CRZA]

Bench Press
60 x 8
80 x 5
100 x 4
120 x 2 x 3
100 x 3 x 6

Landmine press
+15 x 3 x 10

Triceps extensions kb 3 x 10
Facepulls 7-8 x 10
Triceps extensions rope 4 x 10
Rope climb 2 times

 

[CRZA]

Close grip bench
60 x 8
80 x 5
90 x 3
100 x 9
80 x 2 x 10

Trap bar rows
70 x 5 x 8

Landmine press
+17,5 x 4 x 10

Lat pulldown machine 3 x 10

Biceps / Triceps 3 x 10

Been having some back, knee and hip pain. Its staring to heal up. Hopefully im squatting again tomorrow!

 

[CRZA]

Front Squats
50 x 5,5
70 x 5
90 x 5
100 x 5
120 x 3 x 2
100 x 2 x 5 (paused)

Leg Press 4 x 10
Kb Swings 5 x 10

Hanging leg raises 3 x 10
Kb suitcase walks 3 sets
Renegade rows 2 sets

Facepulls 100reps
YTL 3 x 10

 

[CRZA]

Sumo Deadlifts
120 x 5
140 x 5
160 x 2
180 x 2
200 x 2
180 x 2 x 5, straps

Shrugs 5 x 10 120kg

Lat pulldown machine 4 x 10
Chest supported rows x 20,20,10
Biceps curls 14 x 3 x 10

Landmine press +25 x 3 x 8
Triceps extensions 4 x 10

 

[CRZA]

Saturday

Bench Press
70 x 5,5
90 x 5
110 x 3 x 5
90 x 10

Incline bench 4 x 10
Triceps extensions 3 x 10
Machine row x 20,20,10
Face pulls / Triceps extensions 7-8 x 10-20

 

[CRZA]

Sunday

Box Front squats
Hip was bothering me with free squats, so used a box. Slightly higher than parallel
90 x 5
110 x 5
120 x 5
130 x 3
140 x 1
150 x 3
130 x 2 x 6

Bulgarian splits squats
+ 38 x 3 x 10

Leg extension 3 x 10

Pull ups
bw x 8
+ 10 x 5
+ 20 x 5
+ 25 x 3 x 5
bw x 10

One arm rows 36 x 4 x 10
Biceps curls 3 x 10