7oom’s training log

Just a log. Hoping it finds others interested in the same goals.

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It would help if we knew what the goals are.

I choose a movement to focus on and improve as much as possible until I move to the next one.

Right now it’s strict ohp.

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30 Aug 2024

Ohp
65kg 5-5-4+1
60kg 5-5-3+2

Accesories
Close grip bench+db rows
70kg+44kg
10+20 x 3

Prehab/Mobility
Banded Y pulls + hanging

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2 Sep 2024

Volume Day

Ohp
50kg Set 1: 10+5+3+2
Set 2: 10+5+3+2
Set 3: 10+5+3+2
Set 4: 10+4+4+2

Prehab/Mobility
Banded Y pulls 30x3
Band dislocations 20x3


Replaced sets of 10’s with sets of 10+5+3+2 with 10s pause in order to increase volume even more(50 total reps to 80).

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3 Sep 2024

Technique day

Ohp
70kg 2x5
65kg 2x5

Accesories
Close grip bench
75kg 10-10-8
Db rows
44kg 20-20-20

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5 Sep 2024

Leg Day

Squat
70kg x 10
80kg x 10
90kg x 10
100kg x 8

Deads
160 x 1
190 x 1
160 x 3


Haven’t focused on legs in a while but want to have at least one leg training per week.

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5 Sep 2024

Ohp Volume Day 2

Ohp
50kg x 10
55kg x 10
60kg x 7
50kg x 9

Accesories
Klokov press
30kg 6 x 5
Pullups + 1 arm kb snatch
BW + 24kg: 10+10 x 3
Lu Raises + band dislocations
5kg + orange band: 20+20 x 3


On the second day of volume I want to get my sets to 60kg x 10’s.

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6 Sep 2024

Random stuff

I was really tired today so I just did whatever came to mind.

Ohp
70kg 2x3
65kg 4

Push press(slow eccentric)
80kg 3x3

Muscle snatch
50kg 10

Bench
80kg 5x3

Band rows
50 x 3

Kb long cycle
2x24kg 10x3

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9 Sep 2024

Volume Day

Ohp
50kg
10+5+3+2
10+5+3+2
10+5+3+2
10+4+2+4

Accesories
Banded Y pulls
30x3
Lu raises+band dislocations
5kg+green band (20+20) x 3

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10 Sep 2024

Kb snatch
2x24kg 20x3

Pullups
Bw 10x3

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11 Sep 2024

Leg Day

Squat
100kg 2x6

Deads
140kg 3
180kg 1

Deficit Deads
140kg
5x3

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16 Sep 2024

Ohp

75kg 1x4
60kg 8-7-6-5-4-3-2-1

Db ohp

18kg 14
14kg 16
10kg 20-18

Lu raises+Band dislocations
5kg+orange band
20+20 x3

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24 Sep 2024

Ohp

55kg 10x6

Db Press
14kg 20x2
12kg 20x2

Lu raises + Banded Y pulls
5kg + orange band
20+30 x3

__
Took the volume down quite a bit last week, I’ll regard it as a deload.

Today’s PR: 55kg for 6 sets of 10

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24 Sep 2024

Leg day

Squat
100kg 4x6
Deads
170kg x 1
Deficit deads
140kg 3x3
Deficit kb deads
24kg 10-20-30-40-50
Orange band rows 50x3

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25 Sep 2024

Ohp
70kg x 3 (PR)
Bench
95kg 4-4-3
Incline JM Press
40kg 10x3
Incline barrel db press
22kg 12x3
30kg 8-7

Rowing
500m x3

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26 Sep 2024

Ohp
70kg 1
75kg 1
80kg 1 (PR)
70kg 3
58kg 10 (PR)

Bradford press
30kg 15x3

Db press
12kg 20x2

Pullups + banded Y pulls
Bw + orange band
10+20 x 3

Lu raises + band dislocations
5kg + orange band
20 + 20 x 3

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27 Sep 2024

Bradford press
30kg
10x3

Jm press
50kg
10
40kg
10x2

Close grip bench press half reps
60kg
10x5

Band Tricep kickbacks
Green split band
50x3
Tricep overhead extension
Green split band
20x3

Incline bench half reps
40kg
20x3

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30 Sep 2024

Ohp
60kg 10 (PR)
55kg 10x5

Bradford press
30kg 15x3

Db press + Shoulder dislocations
10kg +orange band
20+20x3

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congrats

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