3 rounds of:
Kneeling cable crunches x 25 kg x 25
Reverse hyper,slow and controlled x 0 kg x 25
Dumbbell shrugs paused at the top x 8 kg x 25
Low bar squat
20 kg x 10
30 kg x 10
40 kg x 10
50 kg x 10
60 kg x 10
70 kg x 10
80 kg x 10
60 kg x 1 cause I felt my right upper back injury prone)
I wanted to work up to at least 100 kg but I still got in 70 solid reps so nothing to complain here
Hip thrusts with my back elevated
10 kg dumbbell x 25 x 2
3 rounds of:
Parallel grip pulldowns x 30 kg x 25
Hammer grip dumbbell press x 10 kg x 25
Rear delt flies x 5 kg x 25
Close grip bench press
20 kg x 20
40 kg x 10
60 kg x 3
80 kg x 3
90 kg x 3
95 kg x 3
100 kg x 3
102.5 kg x 3 Holy shhhhhhhhhhhhh
60 kg x 11,7 slow and controlled
Ez barbell skulls each set ss with facepulls
10 kg x 20
20 kg x 10
30 kg x 8
40 kg x 9,7,6
Cable parallel grip rows
25 kg x ?
30 kg x ?
40 kg x 1 minute x 2
30 kg x 1 minute
This was painful
Hammer curls ss rope pushdowns
10 kg x ? ss with 20 kg x 20 x 2 sets
Later I took a 45 minute walk
MAX EFFORT LOWER (Cycle 5 Week 1)
3 round of:
Ab pulldowns x 1 band x 25
Reverse hypers x bw x 25
Hip thrusts x 10 kg dumbbell x 25
Box squat(1 high+1 low step)
20 kg x 12
40 kg x 8-10
60 kg x 5
80 kg x 3
100 kg x 3
110 kg x 3
120 kg x 3
125 kg x 3
60 kg x 20 x 2 This was hard
Hypers parallel to the floor
Bw x 8 or sth ss with 10 decline sit ups at 6
10 kg plate x 45 seconds x 3 ss with 15 sit ups
This was bruuuuuutal
Leg curls ss leg extensions
30 kg x 20 on both for 2 sets
30 kg x 20 ss with 15 or sth kg x 20
Barbell shrugs
20 kg x 20
60 kg x 60,26,14 in a rest pause fashion
Calf raises
30 kg x 20 x 3
Hereās the vid with 120 kg
3 rounds of:
Very wide grip lat pulldowns x 30 kg x 25
Cable pushdowns x 15 kg x 25
Reverse pec deck x 15 kg x 25
Speed bench ss with 2 arm dumbbell rows
20 kg x 10 ss with 6 kg x 10
20 kg + 1 doubled band per side x 10 ss with 12 kg x 10
35 kg + 1 doubled band per side x 3 x 10 with 4 different grips ss with 18 kg x 10 x 10
Stiff incline(6) dumbbell shoulder press ss with chin ups
6 kg x 15 ss with bw x 3
14 kg x 8 ss with bw x 3
20 kg x 8 ss with bw x 3
25 kg x 8 x 3 ss with bw x 3 x 3
Incline(3) dumbbell extensions ss with alternating curls
6 kg x 10 of sth ss with 8 kg x 10
12 kg x 20,15,15 ss with 8 kg x 10 x 3
Band overhead extension from high ss with side laterals
1 band x 25 x 2 ss with 3 kg x 25 x 2
Yesterdayās workout
3 cycles of:
Crunches x bw x 25
Cable pull throughs x 20 kg x 25
Leg curls x 25 kg x 25
Low bar squats
20 kg x 15
20 kg + 1 band per side x 10
42.5 kg x 2 x 10
Leg press feet high
0 kg per side x 20
20 kg per side x 10
30 kg per side x 45 seconds x 2 I think I did 48 reps on both sets
40 kg per side x 45 seconds
Reverse hyper
1 kg ankle weights + 1 band x 30 x 2
1 kg ankle weights + 2 bands x 30
Dumbbell shrugs
With almost no rest between I did
6 kg,8,10,12,14,18,20,25,30,35,40 kg x 10 each
Not hanging leg raises
Bw x 25 x 2
I really like this log; you do some cool shit.
But if you donāt stop letting your torso lean back when you sit on the box for box squats Iāll reach through your screen and smack you in the mouth.
Stay tight!
Lol.Now thatās some real motivation to perfect my form 
I wasnāt kidding! Stop rocking back on the box unless you want your discs to explode out through your anus.
Think of it like this: you wouldnāt rock your torso back like that in the bottom position of a squat - youād stay tight. You should have that tightness when youāre on the box.
Youāre right.I need to clean up my box squatting form.Itās not as bad as it used to be but still far from perfect
yeah you just need to stay tight and not let anything relax while you pause on the box. Keep everything braced and just explode back up. No rocking backwards.
Keep up the good work though, dude!
3 cycles of:
Behind the neck pulldowns x 30 kg x 25
V grip tricep pushdowns x 15 kg x 25
Band pull aparts x 25
Close-ish grip paused incline press (3) with the fatter shittier bar
Cause they used all the good ones for crossfit aka some idiots doing 30 kg snatches with awful form
20 kg x 20
40 kg x 10 or sth
60 kg x 5
70 kg x 5
80 kg x 5
60 kg x 10,3-4,3 rest pause
Here Iāve started putting my feet out cause when I tuck them under I raise my butt off the bench
Dumbbell flat press each set ss with close parallel grip pulldowns
I hate those with a passion
10 kg x 15
20 kg x 10
30 kg x 5-6
40 kg x 8,6,5 at the first or second set(I cannot remember) I had to switch to reverse grip pulldowns cause some fucking idiot took the grip I was using.Then at the 3rd set I had to go to another machine that had a different grip cause someone else took the machine I was using.AT A GYM WITH 6 PEOPLE.I was a bit mad but found it so funny that everyone wanted my equipment that started laughing for 2-3 minutes straight
Barbell row
Here I tried to do 50 kg x 1 minute.It was IMPOSSIBLE.I did 43 seconds or so and last reps were ugly.Then I reduced the weight to 45 kg and went for 45 seconds but left it at 30 or so
Iāll start incorporating more free weight back movements for time into my routine
Cable pushdowns ss rope cable curls
? x 20 reps x 2 sets
Mini workout
25 reps of overhead band extensions,25 reps of band hammer curls x 2 sets back and forth
30 reps of band leg curls,30 reps of band hip thrusts x 2 sets back and forth
I did some squatting with an empty bar cause my friend was late
3 cycles of:
Not hanging leg raises x bw x 25
Reverse hyper x bw x 25
Dumbbell shrugs x 12 kg x 25
Low bar paused squat
20 kg x 10
60 kg x 5
80 kg x 5
100 kg x 5
110 kg x 5
115 kg x 5 Very happy with how this went.Compared to the shitty 130 kg x 1 I did some weeks ago this was pretty good
90 kg for a rest pause.I think it went like 8,4,2
Rdls
20 kg x 12
50 kg x 8
90 kg x 20 x 2 on the second set I lost my grip before I did the last rep so I had to put it on the floor for a sec
Leg curls
20 kg x 10
45 kg x 20
50 kg x 10
Unilateral farmer walks
3 trips on each hand with 50 kg.They killed me
After watching the vid I sadly realized that the paused was almost non existence
Mini workout
Done in less than 12 hours before my main workout cause Iām an idiot and forgot all about it
50 reps band extensions
50 reps band hammer curls
50 rep band leg curls
50 rep band of something like rdls
3 rounds of:
Pulldowns to neck x 35 kg x 25
Dumbbell press for 1 set of 25,1 set of 14 or so cause my wrist was in pain and 1 set of pushdowns
Facepulls x 15 kg x 25
My left wrist is a bit ****ed from all the years of basketball and every now and then it hurts
Speed bench
20 kg x 20
20 kg + 1 band doubled per side x 10
40 kg + 1 band doubled per side x 3 x 8 done with 3 different grips.After each set I did 3 reps of pullups except on the last one where I did 2
Seated dumbbell press (7)
6 kg x 12
10 kg x 8-10
14 kg x 45 seconds
14 kg x 30 seconds
Then I gave up both due to wrist pain and fatigue.If I knew I only had 15 secs to go Iād probably push through.On the other hand keeping my wrist safe was a smarter move
12 kg x 45 seconds
I maned up and pushed through.All the reps were slow in order to not hurt my wrist
Barbell extesnions to forehead
20 kg x 10
30 kg x 8
40 kg x 8 x 2
50 kg x 6
T bar rows
Worked up to
55 kg x 20,13
Then I did a dropset starting from 65 kg
Hammer curls,tricep pushdowns with the rope and band pull aparts
3 rounds
Are you planning to work in some timed sets for assistance lifts? Iāve been doing high reps on everthing lately, but I havenāt used the stop watch yet. How did you like it? Do you think youāll stick with the timed sets for awhile?
Iāll definitely stick with it.Itās way different than high reps,especially on movements with short range of motion like wide feet leg press.In such movements each rep is between 1-2 seconds so a 45-60 seconds set can get you up to 40+ reps
