090701 Wednesday
Good workout today I tested my max on standing military press and got 1 good rep with my bw! 
Bulgarian splits
20kg db’s x5
25kg x8 my knee didn’t felt great so I kept the weight at 25kg
25kg x8
Standing military press
40kg x5
60kg x5
80kg x1 Just to see if I had it in me to do 85kg and it came up pretty easy
85kg x1 Good rep no leg drive
60kg x8
Chins
4reps The chins didn’t felt as good as the usually do, probably from maxing on MP
16reps
Power hang-clean
60kg x5
80kg x4
85kg x3
Ez-curl biceps
30kg x5
43.25kg x10 I was gonna do 42.5kg but instead of 1.25kg’s on both sides I got one 2.5kg and one 1.25 so this was a weird feeling set:)
The maxing on military press affected the rest of the workout quite a bit but I think it was worth it. Getting a bw military press felt really good
090703 Friday
Deadlift
105kg x5
125kg x5
145kg x5
170kg x3
125kg x8
Incline bench
45kg x5
55kg x5
67.5kg x5
80kg x5
92.5kg x5 Had planned to do 3 reps but the weight came up easy so from now on I’ll do 5 reps on Friday and 7 on Monday and eventually I’ll probably get down to 3/5 again once the weight goes high enough
67.5kg x8
BB bent-over row
60kg x5
80kg x5
100kg x5
110kg x7 Not strict
Close-grip bench
60kg x5
80kg x5
105kg x6 Had much better setup this week so those 6 reps came up pretty easy
Monday 090706
I got sick after Friday’s workout and I could barely eat on Saturday so I didn’t feel as strong as usual today. I’m taking a break from the really heavy deadlift’s this week since I’m still kinda sick.
Deadlift
110kg x5
130kg x5
150kg x5 Very easy
Incline bench (I probably had set the bench one pin too low last time that’s why it was so easy or maybe from not eating this saturday)
50kg x5
60kg x5
70kg x5
80kg x5
92.5kg x5 not nearly as easy as this friday
V-bar row with 15kg plates
45kg x5
60kg x5
75kg x5
95kg x7 the last 2 I used some body english
Overhead triceps extensions with db (I haven’t really done anything else than bench and dips for triceps before and this exercise has increased in strength really fast and my triceps seems to have improved pretty good too)
22.5kg x5
30kg x5
35kg x5 This week they were much better form, more ROM and pretty strict
37.5kg x5 not very good form, elbows out but still ROM with elbows below 90degrees on all reps I’m pretty sure
I’m not sure I should have trained today and maybe should have a week off because I’ve gotten sick twice during 2 weeks so maybe I need to back off. Anyway no heavy deadlift’s this week and hopefully that will be enough
Wednesday 090708
Bulgarian splits with db’s
20kg x5
27.5kg x8
Front squats very light to feel how my knee felt
40kg x5
60kg x5 very easy and felt good, doing 70kg next week
Military press
40kg x5
50kg x5
60kg x5
75kg x5
Chins
4 reps bw
20reps bw not super strict but still decent, last 3 reps legs started to move
Hang power clean
60kg x4
70kg x4
80kg x4
90kg x4
Ez-curl
30kg x5
42.5kg x12
No more training this week since I will be busy and I also want to give my body a chance to get well from the sickness, been sick like 3 weeks now
Monday 090713
Deadlift
100kg x5
125kg x5
145kg x5
165kg x5
Incline bench (I lowered to the second highest pin this week because it was suggested to me that having it on the highest pin hit my shoulders more than upper chest)
45kg x5
60kg x5
70kg x5
80kg x5
92.5kg x7.5 (had to get help with last rep)
V-bar row with 15kg plates
45kg x5
60kg x5
75kg x5
90kg x5
100kg x5 not pretty reps but I felt my back working so I think it worked
Overhead triceps extensions with db
22.5kg x5
30kg x5
37.5kg x5 Pretty decent form compared to last week, next week they will be perfect
Wednesday 090715
I was at the beach today and I went from standing on my head to standing on my hands and sprints on the beach and lifting my friend overhead so I was abit weaker today.
Bulgarian splits with db’s
20kg x5
Knee didn’t feel great today probably because of running so only did 1 set.
Front squats very light to feel how my knee felt
60kg x5
70kg x5 very easy and felt good, doing 80kg next week
Military press
45kg x5
55kg x5
65kg x5
77.5kg x4
I only got 4 reps but that was probably from lifting my friend overhead at the beach today so I’ll get 5 reps next week.
Chins
4 reps bw
12 reps bw+10kg strict reps
Hang power clean
60kg x5
70kg x5
80kg x5
Stopped at 80 because of knee.
Hammer curls with db’s
12kg x5 per hand
17.5kg, 11 reps on left and 12 reps on right
Felt pretty strong this workout even though I had done stuff at the beach today