Leg extension - 6-8-10 drop set
70,0kg 6
55,0kg 8
40,0kg 10
Cable titwork - mTor
30,0kg 8
Seated barbell press - Double rest pause
70,0kg 6+3+2
Decline close-grip bench - Double rest pause
85,0kg 6+3+2
Kettlebell carry
2x26,0kg 4x50m
Seated leg curl - mTor
60,0kg 8
*Wide hammer-grip pulldown - 6-8-10 drop set
90,0kg 6
70,0kg 8
50,0kg 10
Standing close hammer-grip cable row - mTor
60,0kg 8
Hammer curl - 6-8-10 drop set
25,0kg 6
18,0kg 8
14,0kg 10
*Need to find a good handle to use on these. The adjustable hammer handle was the only available one this time but I’ll experiment with the EZ cable bar as well.
Smith hack squat - mTor activation
50,0kg 8
- I have zero idea how much the bar weighs so I disregarded it’s weight.
Low-incline barbell bench - 6-8-10 drop set
90,0kg 6
75,0kg 8
60,0kg 10
Incline DB front raise - mTor activation
2x7,0kg 7
Triceps rope pushdown - 6-8-10 drop set
60,0kg 6
50,0kg 8
40,0kg 10
Farmer’s walk with kettlebells
2x26,0kg 4x75m
It’s funny how fast your grip adapts to farmer’s walks. Last two times I could just barely make it 2x50m without my grip giving out and I could barely even finish the last two 50m with straps. Now 4x75m was a breeze and I didn’t even have to think about straps.
Sumo deadlift - Rehab
80,0kg 3x3
These felt pretty good, but I believe it would be better to go lighter but more often. I’m thinking doing more sets but with lighter weight until I really get used to this. Something like doing light sumo pulls or kettlebell sumo pulls and mobility work as a part of my warm-up on pull days or something similar.
Wide grip pronated pulldown - Double rest pause
90,0kg 6 + 3+ 2
I went a little lighter but focused more on form, the squeeze and generally targeting the right muscles. Felt good man.
Chest-supported DB lateral raise - 6-8-10 drop set
12,5kg 6
8,0kg 8
6,0kg 10
DB farmer’s walk
30,0kg 4x50m
The DB’s in my gym are a shitton harder to carry than kettlebells with the “sticky” paintjob on the handles. Forearms were once again burning like napalm.
Hack squat - Double rest pause
40,0kg 6 + 3 + 2
Our gym’s hack/leg press machine finally got a wider base for legs. Still, my back and knees went awwww heeeeeeell naw on these.
Military bench press - Double rest pause
95,0kg 6 + 3 + 2
I’m going to switch from regular power benching to extra wide grip military benching where my feet are elevated. This way I take my lower back entirely out from the equation and apparently am able to stimulate my chest a ton better than before.
DB side raises - 6-8-10 drop set
21,0kg 6
18,0kg 8
14,0kg 10
Triceps with EZ bar on cables - mTor
60,0kg 8
Rehab work with kettlebells
Lying leg curl - 6-8-10 drop set
50,0kg 6
40,0kg 8
30,0kg 10
Chest-supported EZ row - Double rest pause
80,0kg 6+3+2
Preacher curl - mTor
20,0kg 8
DB farmer’s walk
2x30,0kg 4x50m
Some HIIT and tabata-style fucking around to finish.
Leg extensions - 6-8-10 drop set
60,0kg 6
50,0kg 8
40,0kg 10
Cable titjob - mTor
30,0kg - 8
Seated barbell press - Double rest pause
80,0kg 6 + 3 + 2
These were disturbingly light even though I used an extremely wide grip.
Decline close-grip bench - Double rest pause
90,0kg 6 + 3 + 2
I’m going to try dips next week. To get any kind of challenge out of close grip benching, I have to use loads that are too heavy after pec and shoulder work.
Unilateral kettlebell SLDL - mTor
26,0kg 8
Chin-grip pulldowns - 6-8-10 drop set
90,0kg 6
75,0kg 8
60,0kg 10
Standing cable row - mTor
70,0kg 8
Hammer Jettison curls - 6-8-10 drop set
12,5kg+Black band 6
12,5kg 8
Black band 10
DB farmer’s walk
2x30,0kg 4x50m
Some tabata style sandback fuckery, barbell rollouts, kneeling cable crunches etc. to finish.
I think from now on, I’ll do 3x50m on farmer’s walks and do the last one with straps and for as long as I can.
Platz hack squat - mTor
20,0kg 8
Incline smith bench press - 6-8-10 drop set
80,0kg 6
70,0kg 8
60,0kg 10
Incline DB front raise - mTor
2x6,0kg 8
Triceps rope pushdown - 6-8-10 drop set
60,0kg 6
45,0kg 8
30,0kg 10
Apparently regular hack squats fuck the living shit out of my knees and lower back but doing them with an extremely narrow stance with feet places as close to the plate as possible (basically how Tom Platz does them), I can do them no problem.
Mobility work and rehab sumo
3x6x60,0kg
Wide-grip lat pulldown - Double rest pause
95,0kg 6 + 3 + 2
Chest-supported DB lateral raise - 6-8-10 drop set
12,5kg 6
9,0kg 8
7,0kg 10
EZ curl - Double rest pause
37,5kg 6 + 3 + 1
DB farmer’s walk
2x32,5kg 2x50m + 1x100m with straps
Band face pulls and barbell rollouts to finish + some more mobility work.
Hack squat - Double rest pause
40,0kg 6 + 3 + 2
I finally found a comfortable stance to use on regular hack squats. Praise be Odin!
Military bench press - Double rest pause
90,0kg 6 + 3 + 2
I used the maximum allowed grip width this time and it seems that farmer’s walks are fucking with my elbows and giving me tendonitis or some shit. Will skip walks for the rest of the week and next week as well and plan a more suitable model of progression for it in the future.
Paused DB side raise - 6-8-10 drop set
14,0kg 6
12,0kg 8
10,0kg 10
Triceps cable pushdown - mTor
60,0kg 8
Lying leg curl - 6-8-10 drop set
55,0kg 6
45,0kg 8
35,0kg 10
Meadows stretcher row - mTor
60,0kg 8
Chest-supported EZ row - Double rest pause
85,0kg 6 + 3 + 2
Preacher curl with light green band - mTor
20,0kg 8
Weighed barbell rollouts and 10min of walking with a 20kg sandbag to finish.
After analyzing my training a bit, I feel like I need to overhaul my training entirely. I haven’t been able to completely shake the habit of training for strength which often leads to tiny bits of form compromising to just haul the weight up. I’ll take it a lot slower and focus on actually working the target muscles starting next week. Some exercises will also be changed around a bit according to how well they have or have not worked until now.
Leg extension - 6-8-10 drop set
50,0kg 6
40,0kg 8
30,0kg 10
Cable titjob - mTor
40,0kg 8
Seated barbell press - Double rest pause
82,5kg 6 + 3 + 2
Dip - Double rest pause
10,0kg 6 + 3 + 2
20min of hauling a 10kg sandbag.
Sandbag carries are awkward as hell since I can’t find a comfortable or even less painful way to carry it on my back. Either I’ll have to think of something else, or it’s time for a trip to the hardware store to get some rubber hose and chains to build a harness for plates.
Lying leg curl - mTor
40,0kg 8
Close-grip hammer pulldown - 6-8-10 drop set
80,0kg 6
70,0kg 8
60,0kg 10
Standing close-grip hammer row - mTor
60,0kg 8
DB hammer curl - 6-8-10 drop set
25,0kg 6
17,5kg 8
12,5kg 10
Elevated barbell rollouts and rear-delt work with bands to finish. I think I’ll stick to hammer grip pulls for a while until I get my elbow tendonitis fuckery sorted out.
Close-stance smith hack squat - mTor
60,0kg 8
These were fuckin’ awesome.
Incline barbell bench - 6-8-10 drop set
82,0kg 6
72,0kg 8
62,0kg 8+2 after dying a bit
Standing behind the neck press - mTor
42,0kg 6
These were awesome as well. It feels like these activate the entire shoulder + upper back.
Cable pushdown - 6-8-10 drop set
70,0kg 6
55,0kg 8
40,0kg 10
Some victory raises with just the bands.
I’ve always wondered how people bring up their traps for a pose and found that out with victory raises. Seems like mine are insanely huge 
Rehab sumo deadlift
62,5kg 3x6
Wide hammer-grip lat pulldown - Double rest pause
80,0kg 6 + 3 + 2
Chest-supported lateral raise - 6-8-10 drop set
10,0kg 6
8,0kg 8
6,0kg 10
Next time I’ll go even lighter but add a stop at the top and hold the tension.
Barbell curl - Double rest pause
40,0kg 6 + 3 + 2
Elevated ab wheel rollouts and trap work to finish. Just for fun, I decided to try a band between my wrists to pull them together while doing shrugs. That way I can engage my traps a ton more and they felt pretty damn awesome.
Smith hack squat - Double rest pause
100,0kg 6 + 3 + 2
I was actively dying during each pause and for the first time ever, I just sat down for a few minutes after the set. I don’t know how much the bar weighs so I just included the plate weights.
Military bench press - Double rest pause
110,0kg 6 + 3 + 2
I read the T-Nation article about measuring your bench grip width according to your biacromical distance and the ‘optimal anatomical grip width’ was a lot more narrow than I’m used to. I usually bench with my index or ring fingers on the marks but according to this method, I should bench with my little fingers about 1cm inside the marks. Tried it and damn it felt good and strong.
DB side raise - 6-8-10 drop set
20,0kg 6
15,0kg 8
10,0kg 10
I’ll probably try some different shit on these as well. Maybe pausing on the top and not going all the way down since otherwise I have to use a lot higher weights to feel anything.
Dip - mTor
BW - 7
Decided to try dips instead of anything else this time since every single god damn spot was taken in the gym.
Seated leg curl - 6-8-10 drop set
65,0kg 6
50,0kg 8
35,0kg 10
Meadows stretcher row - mTor
50,0kg 8
Chest-supported EZ row - Double rest pause
70,0kg 6 + 3 + 2
Preacher curl with red bands - mTor
5,0kg 8
Leg extension - 6-8-10 drop set
80,0kg 6
65,0kg 8
50,0kg 10
Chesticles with cables - mTor
15,0kg 8
The cable setup in this gym as weird as hell and these felt like nothing I’ve ever experienced.
Seated barbell press - Double rest pause
80,0kg 6 + 3 + 2
I tried the biacromical distance grip thing on these as well and they felt pretty damn natural and surprisingly light. I had to use a bit less weight since the squat stands I used almost fell over if I didn’t do these extremely slowly.
Dip - Double rest pause
15,0kg 6 + 3 + 2
Ab rollouts to finish.
Seated leg curl - mTor
50,0kg 8
Close hammer-grip pulldown - 6-8-10 drop set
70,0kg 6
55,0kg 8
40,0kg 10
Cable high row - mTor
50,0kg 8
DB hammer curl - 6-8-10 drop set
21,0kg 6
16,0kg 8
12,0kg 10