1 Oct 2024
Squat
100kg 2x6
1 Like
2 Oct 2024
Ohp
70kg 1
75kg 1
Kb long cycle
24kg x 2
20x3
Bench
95kg 5x3
Incline Jm Press
40kg 10x5
Db rows
44kg 20
1 Like
3 Oct 2024
Ohp
75kg 1x10 (PR)
Bradford press
30kg 15x2
35kg 15x2
Pullups
Bw 10x3
Banded X pulls
Orange band
30x3
1 Like
well done
1 Like
4 Oct 2024
Bench half reps
70kg 20-19-15
60kg 15x2
Jm press
40kg 10x3
Db rows
44kg 20x3
Reverse lateral raise
Grey band 20x3
Cable tricep extension
15kg 15x3
1 Like
7 Oct 2024
Ohp
63kg 9+1 (PR)
58kg 10-10-8+2(PR)
55kg 10-10
Bradford Press
35kg 15x3
Lu raises+band dislocations
5kg+orange band
20+20 x 3
Reverse lateral raise+band rows
grey band
20+30 x 3
1 Like
Congrats on your PR’s today.
1 Like
8 Oct 2024
Ohp
75kg 1x10
Deadlift
190kg 1
Kb long cycle
24kg x 2
20x3
1 Like
9 Oct 2024
Kb long cycle
24kg x 2
20x3
Close Bench
95kg 6-5-5
Incline JM Press
45kg 10x5
Cable rows
70kg 20
80kg 15-10
60kg 20-20
2 Likes
10 Oct 2024
OHP
70kg 4 (PR)
75kg 2 (PR)
65kg 6 (PR)
Bradford Press
40kg 15x2 (PR)
35kg 15
Kb Snatch
24kg x 2
20 x 3
Banded i Pulls
Orange band
30x3
Reverse lateral raise
Blue band
20x3
1 Like
I just got a barbell and some weights to have at home, so starting today I can start greasing the groove with this movement.
I’ll start at 50kg for 5 reps (estimated RM with 50kg is around 15-20) and keep at this weight until it become extremely easy and I’ll either move onto klokov presses with the same weight or just move up in weight 5kg.
1 Like
11 Oct 2024
Gtg OHP
50kg 5x20
(Total volume 5 tons)
Cable rows
80kg 20x3
Incline JM Press
40kg 10x2
50kg 10
55kg 10
60kg 10
55kg 10
Reverse lateral raise
Blue band
20x3
1 Like
14 Oct 2024
GtG OHP
50.5kg 5x20
Ohp
65kg 7-5
Bradford Press
40kg 15
45kg 15
40kg 15
Db press
16kg 20
12kg 20x2
Lu raises+Band Dislocations
5kg + orange band
20+20 x3
1 Like