Kalv's New to Training Log

Training Training Logs
41

26.jan Monday
500m row

Bench: Barx10 40kgx5 50kgx5 60kgx5 70kgx5 75kgx4

Flat DB bench:15kgx
15,17

chest supported row/facepulls
60kgx12 5 1/2X12,10,10
65kgx10,10

Pushdown
6 1/2
10,10

  1. Jan. Tuesday
    500m row
    Warmup with bar:
    10xSquats, OHsquats, hang clean, front squats, row.

Jump for distance, back to startx3.
6 sets.
Average distance per jump: Somewhere around 8-9 feet.(my feet)

Reverse lunges.(Really deep, better form.) 40kgx20
2x60kgx20

One legged 45degree back ext.+10 kg.
7+7x3

Hanging leg raises.
10,10,7

  1. Jan Thursday
    500m row

DB flat bench
17,5kgx
12,13,13,12

PullupBW / Rev.Fly5kg. .2,5kg+SQUEEZE
9,8,8,7 10,10 10,10

Db Military press.5kgx10
15kg 7,8,9,7

one side DB shrug25kg(squeeze)/Rev.Triceps press(6)
3x10 15,17,14

42

2.feb Monday
500m row

Bench: Barx10 40kgx5 50kgx5 60kgx5 70kgx5 75kgx2,2

Flat DB bench:12,5kgx10
17,5kgx
20,18

chest supported row/Ext.rotation 5kg
4x65kgx10 / 10,10,10,10(left shoulder makes cracling sound sometimes)

Lying Triceps ext.
10kgx10 15kgx10
29kgx10,10,8

43
  1. feb tuesday.
    A litle difrent today, since i`m going skiing for three days tomorrow.
    500m row.
    Bar warmup:10xsquat, ohsquat,hang clean, row.
    hang clean & jerk.
    barx10 30kgx5 40kgx5 45kgx5 42,5kgx5 47,5kgx5

DB press 7,5kgx10
12,5kgx16,16

Pullups (f=failed rep)
Wide regular Neutral closegripchin
7 4 3+f 2+f
7+f 3+f 2+f 2
6 3 3 1+f

44

10.feb tuesday
500m row

Bench: Barx10 40kgx5 50kgx5 60kgx5 70kgx5 72,5kgx5 75kgx3

Db bench: 12,5kgx10
20kgx15,12

Chest supported row /L-Raise7,5kg
40kgx10
70kgx10,9,9,9 8,8,9,9

Shrug 27,5kgdb / Lying Tricep ext.15kg+bar
10,9,9 11,10,9f

45
  1. feb Wednesday
    500m row
    Javorek complex 6x:
    Upright row, high pull snatch, behind the neck pusk press, good morning, bent over row.
    1 round bar+ 1 round 40kg.

Front squat:
40kgx5 50kgx5 60kgx5 70kgx5 80kgx5+5

Pistols
10+10 Alternating: 30,30,30

45 single leg back ext. +10kg
7+7 8+8 8+8

12.feb thursday

500m row
db flat bench 15kgx10
22,5kgx9,9,9,9

Pullup Neutral grip/rev fly(2,5kg squeeze)
9/10 8/10 7/10 7/10

DB military press 7,5kgx6
17,5kgx7,7,7,6

Lean away DB shrug 25kg/rev. triceps press (6+1/2)
10/17 15/18 17/23

  1. feb Monday
    500m row
    Bench: barx10 40kgx5 50kgx10 60kgx5 70kgx5 72,5kgx3+3

DB bench 12,5kgx10
20kgx12,12

Chest supported row /lateral L-raise (8kg)
40kgx10
70kgx9,10,9,9 / 9,9,9,9

shrug 27,5kg / lying tricep ext. 15kg+bar
12,12,11 / 12,11,8

  1. Feb Tuesday
    500m row
    Javorek complex (bar)some difrence from last time, i couldn`t remember correctly.
    6x
    uprightrow, high pull snatch, behind the neck push press, hang clean, bent over row

jump squat w/bar
5,5,5,5

pistol+4kg
same leg, then switch: 3x10+10

Romanian deadlift:Barx7
50kgx10 70kgx10 90kgx10,10(last two mixed grip, both ways)

High pulley crunch, one foot forward.
(7):10l+10r (9):5l+5r (10):5l+5r

  1. Feb Thursday
    500m row

DB bench 12,5kgx10
22,5kgx10,10,10,8 (left shoulder pain)

Wallslidex10/ lean away neutral pullups
9,8,8,7

27,5kg shrugs / 17,5kg+bar tricep extention
15,15,14 / 10,10,10 (some cheating last set)

46
  1. march
    Javorek complex 1xbar + 1x40kg
    6X
    Upright row
    Snatch pull
    Behind the neck squat press
    good morning
    bent over row

Jump squat(bar)
5,5,5,5,5

Front squat
40kgx10
50kgx10
60kgx10
65kgx10,8(form breakdown)

Romanian deadlift
60kgx10
70kgx10
95kgx10,10 (mixed grip L and R)

High pulley crunch, one foot forward
(9)7+7 (9,5) 7+7 (10) 7+7

47

I have not been logging my last month, but i have continued the ws4sb programme.

Took a break over easter.
Last week only two workouts.

April 14.Tuesday
Upper body:
Dips: bwx10, 25kgx5, 30kgx5, 35kgx5, 40kgx5, 45kgx5.
Pushups + 10kg
14,11 (Weaker than before easter, weird)
Chest supp. Row/2xrubber band pull apart
Warmup: 45kgx10
12/8, 11/8, 11/8, 10/8

Haney Shrug 25kg
10,10,10

Rev.curl ez bar +10kg.
9,8,7

April 15.Wednesday
Lower body
Javorek complex for warmup 40kg
Jump squat w/bar
3,3,3,3

Bulgarian split squat, front foot elevatet.
25kg
8+8,8+8,8+8

Natural glute ham raise on pulldown machine.
6,6,6

Leg raise
12,9,7+7sec hold

48

April 20. Monday
Dips
10xBW, 25kgx5, 35kgx5, 40kgx4, 40kgx3 (Bad day, really weak)

Pushups +10kg
15,13

Chest supp. row 80kg/2xband pull apart
12/10, 12/10, 12/10

Haney shrug 30kg
11,11,11

Reverse Curl ez bar + 10kg
9,9,9

49

April 21.Tuesday
Lower body
Javorek complex for warmup 40kg
Jump squat w/bar
3,3,3,3

Bulgarian split squat, front foot elevatet.
25kgx10 30kgx10 35kgx8
Insane headache on Last reps of every sets.

April 23. Thursday
Incline (4) DB press 10kgx20 15kgx12
20kgx11,11,10

Pullup/facepull
10/10 10/9 10/7

DB militærpress
10kgx15 15kgx8 17,5kgx7,5f,6

Shrug/standing tricep ext.
27,5kgx25/15kgx12
30kgx20/13
32,5kgx17/12