Started a bit late today, so, I’ve managed to get in only a small portion of my workout, but, I’ll resume it as soon as possible, tomorrow.
23/10/2019
Highbar Squat: 230Kg/507lbs
Paused Bench Press: 170Kg/375lbs
Deadlift: 240Kg/529lbs
Highbar Squats: 135Kg/297lbs x 5
Paused Bench Press: 135Kg/297lbs x 4
Deadlifts(DOH): 135Kg/297lbs x 6
24/10/2019
Highbar Squats: 115Kg/253lbs x 1,2,3,4,5
Paused Bench Press: 85Kg/187lbs x 1,2,3,4,5
Deadlifts(DOH): 120Kg/264lbs x 1,2,3,4,5
Strapped, Axle Rack Pull from hole 2: 235Kg/518lbs
Axle Continental Clean & Push Press: 120Kg/264lbs
Overhead Medley: 125Kg/275lbs BB Push Press +
+115Kg/253lbs Axle Push Press+
+30Kg/66lbs DB Push press (2 reps each side)+
+45Kg/99lbs DB Push press (1 rep each side)
Carry: 24 meters High Stone Carry + 16 meters Hang Stone Carry
Stone to shoulder: Left side x 2 ; Right side x 0
Note: The stone is a, um, one of those stones u find in parking lots . It weighs about 90Kg/198lbs.
Note to self: Remove high stone carry completely. Switch inbetween Hang Stone Carry and DB Carry.
25/10/2019
Back Squats: 167.5Kg/369lbs + aprox. 50Kg/110lbs band tension x 1,1,1,1,1
Negatives:235Kg/518lbs for 4 counts
242.4Kg/534lbs for 4 counts
247.5Kg/545lbs for 3 counts
252.5Kg/556lbs for 3 counts
Walkout and hold: 265Kg/584lbs for 10 counts
115Kg/253lbs x 1,2,3,4,5
Paused Bench Press: aprox. 122.5Kg/270lbs + 50Kg/110lbs band tension x 1,1,1
Insane tendonitis
Deadlift: 175Kg/385lbs + aprox. 70Kg/154lbs band tension x 1,1,1,1,1
Negatives: 245Kg/540lbs for 4 counts
252.5Kg/556lbs for 3 counts
torn callus
26/10/2019
Power Snatch: 50Kg/110lbs x 1,2,3,4,5,6,5,4,3,2,1,1,2,3,4,3,2,1,1,2,1,1,2,3,4
Snatch Grip High Pulls: 50kg/110lbs x 1,2,3,4,5,6,7,6,5,4,3,2,1,1,2,3,4,3
I’m stopping here due to lots of forearms tendonitis and my torn callus , which is getting worse . Tomorrow’s a pretty hard day so i dont want those two things to get agravated even more.
27/10/2019
Back Squats:
bar x 20
45Kg/99lbs x 15
70kg/154lbs x 12
92.5kg/203 x 10
115kg/253lbs x 5,5,5,5,5
137.5kg/303lbs x 5,5,5,5,5
160kg/352lbs x 5,5,4,4,4,1,1,1
115kg/253lbs x 4
150kg/330lbs x 3,3,3
160kg/352lbs x 3,3,3
172.5kg/380lbs x 3,3,3
185kg/407lbs x 2,2,1,1,1,1,1
150kg/330lbs x 2
185kg/407lbs x 1
190kg/418lbs x 1
195kg/429lbs x 1
200kg/440lbs x 1
115kg/253lbs x 1,2,3,4,5
Paused Bench Press:
bar x 20
35kg/77lbs x 15
50kg/110lbs x 12
67.5kg/148lbs x 10
85kg/187lbs x 5,5,5,5,5
102.5kg/225lbs x 5,5,5,5,5
120kg/264lbs x 5,5
Might derail a bit from the actual plan for a day or two.
29/10/2019
Back Squat: 240kg/529lbs
Paused Bench Press: 175kg/385lbs
Deadlift: 250kg/551lbs …kinda , almost ? …will base my % off this anyway
https://www.instagram.com/p/B4MXj7bo4Z8/
Back Squat: 135kg/297lbs x 6
Paused Bench Press: 135kg/297lbs x 5
Deadlift(DOH): 135kg/297 x 7
Back Squat: 120kg/264lbs x 1,2,3,4,5,6
Paused Bench Press: 87.5kg/192lbs x 1,2,3,4,5,6
Deadlift(DOH): 125kg/275lbs x 1,2,3,4,5,6
01/11/2019
Back squats:
(175kg/385lbs + 50kg/110lbs band tension) x 1,1,1,1,1.
Negatives: 245kg/540lbs, 252.5kg/556lbs, 257.5kg/567lbs and 265kg/584lbs.
Walk out & hold: 275kg/606lbs for 10 counts.
120kg/264lbs x 1,2,3,4,5,6
Paused Bench press:
(125kg/275lbs + 50kg/110lbs band tension) x 1,1,1,1,1.
Negatives: 180kg/396lbs, 185kg/407lbs, 187.5kg/413lbs and 192.5kg/424lbs.
Unrack & hold: 200kg/440lbs for 10 counts.
87.5kg/192lbs x 1,2,3,4,5,6.
Deadlifts:
(180kg/396lbs + 70kg/154lbs band tension) x 1,1,1,1,1. bad lockouts.
Negatives: 255kg/562lbs, 262.5kg/578lbs, 270kg/595lbs(straps) and 275kg/606lbs(straps).
Unrack & hold: 287.5kg/633lbs for 10 counts(straps).
125kg/275lbs(DOH) x 1,2,3,4,5,6
04/11/2019
Paused Bench Press:
-Triples with: bar, 70kg/154lbs, 87.5kg/192lbs, 105kg/231lbs, 122.5kg/270lbs, 140kg/308lbs, 157.5kg/347lbs
Back Squats:
-Triples with: bar, 95kg/209lbs, 120kg/264lbs, 145kg/319lbs, 167.5kg/369lbs, 192.5kg/424lbs, 215kg/473lbs.
Deadlifts:
-Triples with: bar, 100kg/220lbs, 125kg/275lbs, 150kg/330lbs, 175kg/385lbs, 200kg/440lbs, 225kg/496lbs.
OHP:
-Triples with: bar, 47.5kg/104lbs, 60kg/132lbs, 72.5kg/159lbs, 85kg/187lbs, 95kg/209lbs.
Paused Bench Press:
-Triples with: bar, 70kg/154lbs, 87.5kg/192lbs, 105kg/231lbs, 122.5kg/270lbs, 140kg/308lbs, 157.5kg/347lbs
Back Squats:
-Triples with: bar, 95kg/209lbs, 120kg/264lbs, 145kg/319lbs, 167.5kg/369lbs, 192.5kg/424lbs, 215kg/473lbs.
Deadlifts:
-Triples with: bar, 100kg/220lbs, 125kg/275lbs, 150kg/330lbs, 175kg/385lbs, 200kg/440lbs, 225kg/496lbs.
OHP:
-Triples with: bar, 47.5kg/104lbs, 60kg/132lbs, 72.5kg/159lbs, 85kg/187lbs, 95kg/209lbs.
BOR:
-Triples with: bar, 60kg/132lbs, 75kg/165lbs, 90kg/198lbs, 105kg/231lbs, 120kg/264lbs, 135kg/297lbs
HG200lbs:
-Left hand: 3 x 5reps
-Right hand: 3 x 5reps
06/11/2019
Paused Bench Press:
-Triples with: bar, 70kg/154lbs, 87.5kg/192lbs, 105kg/231lbs, 122.5kg/270lbs, 140kg/308lbs, 157.5kg/347lbs
Back Squats:
-Triples with: bar, 95kg/209lbs, 120kg/264lbs, 145kg/319lbs, 167.5kg/369lbs, 192.5kg/424lbs, 215kg/473lbs.
Deadlifts:
-Triples with: bar, 100kg/220lbs, 125kg/275lbs, 150kg/330lbs, 175kg/385lbs, 200kg/440lbs, 225kg/496lbs.
OHP:
-Triples with: bar, 42.5kg/93lbs, 52.5kg/115lbs, 62.5kg/137lbs, 72.5Kg/159lbs, 85kg/187lbs, 95kg/209lbs.
BOR:
-Triples with: bar, 60kg/132lbs, 75kg/165lbs, 90kg/198lbs, 105kg/231lbs, 120kg/264lbs, 135kg/297lbs
HG200lbs:
-Left hand: 3 x 5reps
-Right hand: 3 x 5reps
30 mins AMRAP:
-10 reps Bench Press
-30 reps Weighted Lunges
Ended up doing:
4 rounds on Bench Press with : 60kg/132lbs(10), 62.5kg/137lbs(10), 65kg/143lbs(10) and 67.5kg/148lbs(10)
3 rounds on Weighted Lunges with: bar(30), 25kg/55lbs(30), 30kg/66lbs(10,10,10)
Plank: 35 secs
Sit Ups: 20
Side Bends: 30 per side
Side Plank: 10 secs per side
08/11/2019
Back Squats:
-bar x 20
-120kg/264lbs x 10
-145kg/319lbs x 8
-167.5kg/369lbs x 6
-192.5kg/424lbs x 4
-215kg/473lbs x 1
Left calf pain, possible tendinitis . Unable to squat to depth. Rest it a little
…deadlift platform lookin kinda sexy tho, might hit that a bit .
A few moments later…
Deadlift(Straps): 260kg/573lbs
10/11/2019
Back Squats:
-bar x 20
-120kg/264lbs x 10
-145kg/319lbs x 8
-167.5kg/369lbs x 6
-192.5kg/424lbs x 4
-215kg/473lbs x 2
-222.5kg/490lbs x 1
-192.5kg/424lbs x 2
-180kg/396lbs x 2
-167.5kg/369lbs x 2
Paused Bench Press:
-bar x 20
-87.5kg/192lbs x 10
-105kg/231lbs x 8
-122.5kg/270lbs x 6
-140kg/308lbs x 4
-157.5kg/347lbs x 2
-162.5kg/358lbs x 1
-140kg/308lbs x 2
-130kg/286lbs x 2
-122.5kg/270lbs x 2
Deadlifts:
-bar x 20
-130kg/286lbs x 10 (DOH)
-155kg/341lbs x 8 (DOH)
-182.5kg/402lbs x 6
-207.5kg/457lbs x 4
13/11/2019
Axle Continental Clean & Push Press : 125kg/275lbs x 1
Back Squats: 220kg/485lbs x 3
Paused Bench Press: 165kg/363lbs x 3
Deadlifts: 225kg/496lbs x 3
OHP: 90kg/198lbs x 5
BOR: 135kg/297lbs x 5
15/11/2019
Back Squats:
-bar x 20
-120kg/264lbs x 10
-145kg/319lbs x 8
-167.5kg/369lbs x 6
-192.5kg/424lbs x 4
-215kg/473lbs x 2
-222.5kg/490lbs x 1
-192.5kg/424lbs x 2
-180kg/396lbs x 2
-167.5kg/369lbs x 2
Paused Bench Press:
-bar x 20
-87.5kg/192lbs x 10
-105kg/231lbs x 8
-122.5kg/270lbs x 6
-140kg/308lbs x 4
-157.5kg/347lbs x 2
-162.5kg/358lbs x 1
-140kg/308lbs x 2
-130kg/286lbs x 2
-122.5kg/270lbs x 2
Deadlifts:
-bar x 20
-130kg/286lbs x 10 (DOH)
-155kg/341lbs x 8 (DOH)
-182.5kg/402lbs x 6 (MIX)
-207.5kg/457lbs x 4 (MIX)
-235kg/518lbs x 2 (STRAPS)
-240kg/529lbs x 1 (STRAPS)
-207.5kg/457lbs x 2 (MIX)
-195kg/429lbs x 2 (MIX)
-182.5kg/402lbs x 2 (MIX)
OHP: 72.5kg/159lbs x 10, 10, 10
Side raises: 8kg/17lbs DBs x 10, 10, 10
Neutral grip pull ups: 1, 1
16/11/2019
Back squats: 120kg/264lbs for 10 sets of 3 reps with 1 minute rest inbetween sets
Paused Bench Press: 87.5kg/192lbs for 10 sets of 3 reps with 1 minute rest inbetween sets
Deadlifts: 130kg/286lbs for 10 sets of 3 reps with 1 minute rest inbetween sets. (DOH)
OHP: 52.5kg/115lbs for 10 sets of 3 reps with 1 minute rest inbetween sets
BOR: 75kg/165lbs for 10 sets of 3 reps with 1 minute rest inbetween sets
Push Ups: 30, 25, 20, 15, 10
I’ve injured my back in the left scapular region (on 16/11/2019) somehow . I can’t breath at my full pulmonary capacity without pain . Its painful moving around .
It hurts on back squats , on the set up of my bench(not while actually benching) . No pain on deadlifts , ohp and bor . It hurts getting into my push up position but not while actually doing push ups.
Weird.Oh well , i guess i have to work with it
18/11/2019
Back squats: 120kg/264lbs for 10 sets of 3 reps with 1 minute rest inbetween sets
Paused Bench Press: 87.5kg/192lbs for 10 sets of 3 reps with 1 minute rest inbetween sets
Deadlifts: 130kg/286lbs for 10 sets of 3 reps with 1 minute rest inbetween sets. (DOH)
OHP: 52.5kg/115lbs for 10 sets of 3 reps with 1 minute rest inbetween sets
BOR: 75kg/165lbs for 10 sets of 3 reps with 1 minute rest inbetween sets
Push Ups: 31, 26, 22, 21.
Curls: bar x 20,15,10,5,20,15,10,5.
21/11/2019
Paused Bench Press: 180kg/396lbs x 1
----later-----
Paused Bench Press( 1min rest inbetween the sets of a ladder, 5-10 mins inbetween ladders):
-bar x 20
-90Kg/198lbs x 10,9,8,7,6,5,4,3,2,1
-107.5Kg/236lbs x 8,7,6,5,4,3,2,1
-125Kg/275lbs x 6,5,4,3,2,1
-135Kg/297lbs x 5,4(3+1),3,2,1
-145Kg/319lbs x 3,2,1
-152.5Kg/336lbs x 2,1
-162.5Kg/358lbs x 0
-bar x 20
-----later------
Paused Bench Press(singles only. the rest is the amount of time it takes to change weights):
-KG-: bar,25,30,35,40,45,50,55,60,65,70,75,80,85,90,95,100,105,110,115,120,125,130,135,140,145,150,155,160.
-LBS-: bar,55,66,77,88,99,110,121,132,143,154,165,176,187,198,209,220,231,242,253,264,275,286,297,308,319,330,341,352
26/11/2019
Paused Bench Press:
-bar x 20
-35kg/77lbs x 15
-55kg/121lbs x 12
-72.5kg/159lbs x 10
-90kg/198lbs x 8
-107.5kg/236lbs x 6
-125kg/275lbs x 5 x 5
OHP:
-bar x 20
-22.5kg/49lbs x 15
-32.5kg/71lbs x 12
-45kg/99lbs x 10
-55kg/121lbs x 8
-65kg/143lbs x 6
-77.5kg/170lbs x 5 x 5
Wall Handstand : 30secs, 35secs, 35secs
Sit Ups: 20, 15, 10, 10, 9, 8, 7, 6, 5, 5, 5
Plank: 30secs, 30secs
Snatch: 1 rep EMOM with 40kg/88lbs for 10mins
Clean & Squat Jerk: 1 rep EMOM with 40kg/88lbs for 10 mins
Overhead squat hold: bar x 3 x 30secs
---------later--------
DB Bench Press: 30kg/66lbs x 28
DB Pec Fly: 10kg/22lbs x 16
DB Side Raises: 10kg/22lbs x 17
Rear Delt Fly: 10kg/22lbs x 19
Upright Rows: bar x 22
Skullcrushers: bar x 32
Push Ups: 32
29/11/2019
Paused Bench Press:
-bar x 20
-30kg/66lbs x 15
-50kg/110lbs x 12
-70kg/154lbs x 10
-90kg/198lbs x 8
-110kg/242lbs x 6
-130kg/286lbs x 5 x 5
OHP:
-bar x 20
-30kg/66lbs x 15
-40kg/88lbs x 12
-50kg/110lbs x 10
-60kg/132lbs x 8
-70kg/154lbs x 6
-80kg/176lbs x 5 x 5
Wall Handstand: 3 sets of 40 secs
Sit Ups: 25
Plank: 3 sets of 40 secs
------------later-----------
DB Bench Press: 30kg/66lbs for 3 sets of 20
DB Pec Fly: 10kg/22lbs for 3 sets of 20
Side Raises: 10kg/22lbs for 3 sets of 12
Rear Delt Fly: 10kg/22lbs for 3 sets of 15
Upright Rows: 25kg/55lbs for 20 reps
Skullcrushers: 25kg/55lbs for 24 reps
Push Ups: 25, 20, 15
I hope I can do some pulling tomorrow…
30/11/2019
Deadlifts:
-bar x (doh) 20
-40kg/88lbs x (doh) 15
-70kg/154lbs x (doh) 12
-100kg/220lbs x (doh) 10
-130kg/286lbs x (doh) 8
-160kg/352lbs x (doh) 6
-190kg/418lbs x (mix) 5 x 5
Good Mornings:
-bar x 20
-25kg/55lbs x 15
-40kg/88lbs x 12
-55kg/121lbs x 10
-70kg/154lbs x 8
-85kg/187lbs x 6
-100kg/220lbs x 5 x 5
Rings Negative Chin Ups: 8 x 1
Scapular Retractions: 10, 7, 5, 3
Lying Leg Raises: 10
------later------
SLDL:
-70kg/154lbs x (doh) 3
-120kg/264lbs x (doh) 2
-170kg/374lbs x (doh) 1
-200kg/440lbs x (mix) 1
BOR:
-120kg/264lbs x (doh) 2
-160kg/352lbs x (doh) 0 so , my 1RM remains at 150kg/330lbs
BB Curls: bar x 24
I’m stopping here because I just realized I have a minor tear in my left brachioradialis (reason for the BOR fail). I’m suspecting I got it on the Negative Ring Chin Ups…