3.6.19 Monday
Arnold press
3 x 21 x 10 kg
Front squat
3 x 4 x 80 kg
Row machine
3 x 15
5.6.19
Standing press (narrow grip)
3 x 5 x 52,5 kg
Lat pulldown (wide grip)
5 x 8 - 11 x 75 kg
Walking lunges (dumbbells)
5 x 7 x 8 kg
GM
2 x 9 x 30 kg
Pressing sets were harder than expected. I guess its the heat and couple of days of sleep deprivation I faced. Still, went as planned.
7.6.19 Friday
Seated press (wide grip)
3 x 14 x 32,5 kg
Row machine
5 x 12
Walking lunges
5 x 5 x 10 kg
GM
2 x 10 x 30 kg
Lat pulldown btn.
2 x 10
Forearms
9.6.19 Sunday
Z-press (narrow grip)
3 x 4 x 42,5 kg
Lat pulldown (narrow grip)
3 x 10 x 75 kg
Walking lunges
3 x 4 x 12,5 kg
RDL (wide grip)
3 x 15 x 40 kg
Row machine
3 x 16
Forearms
11.6.19 Tuesday
Standing press
3 x 6 x 52,5 kg
Front squat
5 x 4 x 80 kg
Good morning
3 x 15 x 25 kg
Row machine
3 x 10
Lat pulldown (medium grip)
3 x 12
3x6x52,5kg on standing press, dead-stops and re-breaths at bottom, must be some kind of pr. 
13.6.19
Seated press (wide grip)
5 x 15 x 32,5 kg
Lat pulldown (wide grip)
3 x 12 x 75 kg
RDL
3 x 15 x 50 kg
Cable row (medium grip)
3x15
Forearms
1 Like
15.6.19 Sat
Z press
4 x 5 x 42,5 kg
Lat pulldown (narrow grip)
3 x 10
Walking lunges
3 x 5 x 10 kg
Cable row (narrow grip)
3 x 15
Power cleans from hang
3 x 10 x 30 kg
1 Like
17.6.19 Monday
Standing press
3 x 5 x 52,5 kg
Front squat
3 x 5 x 80 kg
Lat pulldown (medium grip)
3 x 15 x 60 kg
Good morning
3 x 16 x 30 kg
Cable row (wide grip)
3 x 20
Forearms
Iām still pretty stoked about pressing 3x9x50kg, so Iāll be having standing press on a ābackburnerā for now: Iāll go for three sets with 52,5kg each time and I let the reps drop on which numbers they may. Perhaps that will lead me to 3x8-9x52,5kg eventually. Progressing in standing press is so slow anyways that any kind of precise planning seems really difficult.
Instead of standing press Iāll be focusing more on seated press and z-press -variations, which have lots of room for improvement.
1 Like
Well, some time has passed by. I have been training, not just writing it up here. Trainingās been good and Im on a vacation right now.
2.8.19 Friday
Front squat
1 x 6 x 90 kg
5 x 10 x 65 kg
Lat pulldown wide grip
5 x 6 x 85 kg
4.8.19 Sunday
Standing press
3 x 15 x 42 ,5 kg - pr
Seated dumbbell press
5 x 6 x 20 kg
Rows
3x
Forearms, hammer curls
6.8.19 Tuesday
Front squat
6 x 10 x 70 kg
1 x 10 x 75 kg
Lat pulldown narrow grip
3 x 10 x 70 kg
Lower back
Squat has been really promising lately. My all-time bests on back squats are: high-bar with a belt: 10x150kg, without a belt: 10x140kg. My best front squat is an ugly 1x120kg. Front squatting 10 x 90kg with this clean technique will be a definite pr.
8.8.19 Thursday
Standing press
5 x 11 x 45 kg
Steep incline dumbbell press
5 x 8 x 20 kg
Machine row
3 x 15 x 80 kg
Forearms and curls
Im not familiar with the terminology when it comes to determining whether the seated press -lift is incline press, overhead press or steep incline press. When Im doing seated dumbbell presses, the back support is in its most steepest angle. This one is second steepest - calling it a steep incline press.
10.8.19 Saturday
Front squat
2 x 10 x 80 kg
4 x 10 x 65 kg
Power snatch
3 x 3 x 35 kg
Lat pulldown wide grip
5 x 7 x 85 kg
Row machine
2 x 20
12.8.19 Monday
Standing press (paused, no knee or hip motion)
1 x 10 x 52,5 kg - pr
Seated dumbbell press
5 x 7 x 20 kg
Seal dumbbell row
3 x 6 x 40 kg
Lat pulldown wide grip
3 x 8 x 85 kg
Power snatch
3 x 3 x 40 kg
1 x 1 x 50 kg
Forearms
4x
Curls
2x
Triceps
3x
Rear delts
3x
A pr-set long time coming. 10x55kg will be a true tester. It will take some time though that Ill take dips on that. Most likely next year.
I have been easing myself into snatching lately. Doing power variations is nice and not too taxing.
13.8.19 Tuesday
Front squat
4 x 10 x 72,5 kg
2 x 10 x 67,5 kg
Power snatch
5 x 2 x 40 kg
RDL
5 x 10 x 40 kg
Lat pulldown narrow grip
3 x 10 x 75 kg
15.8.19 Thursday
Standing press
5 x 12 x 45 kg
Steep incline dumbbell press
5 x 10 x 20 kg
Lat pulldown wide grip
3 x 9 x 85 kg
Triceps
3x
Forearms
3x
Curls
3x
Rear delts
3x
17.8.2019 Saturday
Front squat
5 x 10 x 60 kg
1 x 10 x 70 kg
Lat pulldown narrow grip
2 x 15 x 70 kg
1 x 6 x 85 kg
Calves
3x
19.8. Monday
Seated press
5 x 9 x 42,5 kg
Bench press narrow grip
5 x 10 x 50 kg
Lat pulldown wide grip
3 x 15 x 75 kg
1 x 6 x 90 kg
Seated dumbbell press
1 x 13 x 20 kg
Triceps
3x
Forearms
2x
Curls
3x
Rear delts
3x
21.8.19 Wednesday
Front squat
5 x 12 x 50 kg
Lat pulldown narrow grip
5 x 6 x 85 kg
Walking lunges
2x
Calves
2x
23.8.19 Friday
Standing press
3 x 13 x 45 kg
1 x 6 x 50 kg
1 x 8 x 50 kg
Bench narrow grip
5 x 5 x 60 kg
Lat pulldown wide grip
3 x 6 x 90 kg
Rear delts
3x
Curls
3x
Triceps
3x
The last set in the ohp was the best. I was caught by surprise. Repping 50 kg for 8 was really easy.
25.8.19 Sunday
Front squat
2 x 6 x 75 kg
Walking lunges
3x
Lat pulldown narrow grip
3 x 7 x 85 kg
Calves
2x
Dumbbell rows
2x
Light squat workout.
27.8.19 Tuesday
Seated press
5 x 10 x 42,5 kg - pr
Bench narrow grip
3 x 12 x 50 kg
Lat pulldown wide grip
3 x 8 x 90 kg
Curls
2x
Im moving out, so I kept this workout short and sweet.