11/12/14
Deadlift
bar x 10
60 kg x 4
100 kg x 2
120 kg/265 lbs x 8
120 kg/265 lbs x 8
120 kg/265 lbs x 8
120 kg/265 lbs x 8
120 kg/265 lbs x 8
Kept rest periods under a minute. Cardio.
Barbell rows
60 kg/132 lbs x 8
80 kg/176 lbs x 6
Pendaly rows
80 kg/176 lbs x 5
80 kg/176 lbs x 5
15/12/14
Bench press
bar x 20
40 kg x 6
60 kg/132 lbs x 10
70 kg/155 lbs x 8
75 kg/165 lbs x 6
80 kg/176 lbs x 4
90 kg/198 lbs x 2
100 kg/220 lbs x 1.5
85 kg/187 lbs x 4
80 kg/176 lbs x 6
75 kg/165 lbs x 8
65 kg/143 lbs x 10
Almost got the second rep of 220, just lost tigthness. First rep was ez.
Standing db shoulder press
12 kg/26 lbs dbs x 12
14 kg/30 lbs dbs x 10
16 kg/35 lbs dbs x 8
Shoulders were fried from benching.
Overhead tricep ext
16 kg/35 lbs x 15
16 kg/35 lbs x 12
16 kg/35 lbs x 20
16 kg/35 lbs x 10
been a while since last log post.
just had a 2 week break for training.
02/01/15
squat
bar x 10
60 kg x 5
80 kg x 3
100 kg x 3
120 kg/265 lbs x 2
100 kg x 1
deadlift
100 kg x 3
120 kg x 1
140 kg/308 lbs x 1
05/01/15
Bench press
bar x 15
40 kg x 8
60 kg x 5
75 kg/165 lbs x 8
75 kg/165 lbs x 8
75 kg/165 lbs x 8
75 kg/165 lbs x 8
75 kg/165 lbs x 8
felt nice to bench again. Went suprisingly well.
Front squats
bar x 8
60 kg/132 lbs x 5
75 kg/165 lbs x 7
60 kg/132 lbs x 8
60 kg/132 lbs x 8
60 kg/132 lbs x 8
60 kg/132 lbs x 8
I am horrible at front squats. Need to fix asap
06/01/15
3 sets of ab wheel
07/01/15
Squat (speed)
bar x 6
60 kg x 5
80 kg x 2
100 kg x 2
125 kg/275 lbs x 1
125 kg/275 lbs x 1
125 kg/275 lbs x 1
125 kg/275 lbs x 1
125 kg/275 lbs x 1
Bench press (speed)
bar x 10
40 kg x 4
60 kg x 3
80 kg/176 lbs x 1
80 kg/176 lbs x 1
80 kg/176 lbs x 1
80 kg/176 lbs x 1
80 kg/176 lbs x 1
09/01/15
Squat (heavy)
bar x 10
60 kg x 5
100 kg x 2 add belt
120 kg x 1 add wraps
140 kg/308 lbs x 2
140 kg/308 lbs x 3
140 kg/308 lbs x 4 PR i think
Felt like dogshit today. Squatting with wraps was awkward as fuck.
Bench press (heavy)
bar x 10
40 kg x 8
60 kg x 5
85 kg/187 lbs x 4
85 kg/187 lbs x 5 PR?
85 kg/187 lbs x 3
Pretty good
Deadlift (Heavy)
60 kg x 5
100 kg x 2
120 kg x 2
145 kg/320 lbs x 4
145 kg/320 lbs x 1
145 kg/320 lbs x 3
Shit.
Overall a shitty day. Probably because a cold and a lack of sleep. Will drop wrapped squat from training cycle, just to awkward.
12/01/15
Front squats
bar x 10
40 kg x 5
60 kg x 5
70 kg/155 lbs x 8
70 kg/155 lbs x 8
70 kg/155 lbs x 8
70 kg/155 lbs x 8
70 kg/155 lbs x 8
Front squats felt way better this week. Will prbably increase to 80 kg next week.
Bench press
bar x 10
40 kg x 8
50 kg x 5
60 kg x 5
70 kg/155 lbs x 2
77.5 kg/170 lbs x 8
77.5 kg/170 lbs x 8
77.5 kg/170 lbs x 8
77.5 kg/170 lbs x 8
77.5 kg/170 lbs x 5
77.5 kg/170 lbs x 3
Failed to hit 8 reps on 5th set, will still increase weigth next workout, as volume is being decreased next week.
13/01/15
One arm barbell rows
bar x 10
bar + 10 kg/22 lbs x 10
bar + 20 kg/44 lbs x 10
bar + 25 kg/55 lbs x 10
Drop set
bar + 30 kg/66 lbs x 10/bar + 25 kg x 5/bar + 20 kg x 5
Great back pump, was spent after last set. Definately a keeper exercise
Dicked around with some muscle and power snatches with 40 kg/88 lbs
14/01/15
Squat (speed)
bar x 10
60 kg x 5
80 kg x 3
100 kg/220 lbs x 2
120 kg/265 lbs x 1
120 kg/265 lbs x 1
120 kg/265 lbs x 1
120 kg/265 lbs x 1
120 kg/265 lbs x 1
Felt smooth, fast and easy.
Focused on getting my upper back really tight and keeping it tight through the lift, wich helped alot with falling forward.
Bench press(speed)
bar x 10
40 kg x 8
60 kg x 3
70 kg x 2
80 kg/176 lbs x 1
80 kg/176 lbs x 1
80 kg/176 lbs x 1
80 kg/176 lbs x 1
80 kg/176 lbs x 1
Speed slowed down on the last sets. Will try to rest more between sets.
Klokov press
bar x 10
30 kg/66 lbs x 8
35 kg/77 lbs x 8
35 kg/77 lbs x 7
Holy fuck. Weak as shit, but got a really sweet pump.
16/01/15
Squat
bar x 10
60 kg x 5
80 kg x 3
100 kg x 2
120 kg x 1
130 kg x 1
135 kg/298 lbs x 6 PR
135 kg/298 lbs x 4
135 kg/298 lbs x 3
Felt good. Focused on not letting my form go to shit,so left about 2 reps in the tank.
Bench press
bar x 10
40 kg x 5
50 kg x 5
60 kg x 3
70 kg x 2
80 kg x 1
87.5 kg/193 lbs x 4 PR
87.5 kg/193 lbs x 6 PR
87.5 kg/193 lbs x 3
Shoulder hurt a little, so took it easy on first sets, but second work set I just had to push for a new PR.
Deadlift
60 kg x 5
100 kg x 2
120 kg x 2
150 kg/330 lbs x 5
150 kg/330 lbs x 1
150 kg/330 lbs x 1
19/01/15
Overhead squat
bar x 10
Front squat
bar x 10
40 kg x 5
60 kg x 5
80 kg/176 lbs x 8
80 kg/176 lbs x 8
80 kg/176 lbs x 6+2
70 kg/155 lbs x 8
Upper back gave out on 3rd set, so had to rerack, take a short break and go after the last two reps. Getting alot better at fronts.
Bench press
bar x 10
40 kg x 6
60 kg x 3
70 kg x 3
80 kg/176 lbs x 8
80 kg/176 lbs x 8
Skipped the last two sets, shoulder hurt. Probably strained rotator cuff.
Some ice and massage will hopefully heal it up quick.
Did a squat workout last week. Didnt log.
26/01/15
Felt like doing some bb-style training.
Chest
Bench press
Bar x 15
40 kg x 8
60 kg x 5
70 kg/155 lbs x 5
80 kg/176 lbs x 5
90 kg/198 lbs x 5 PR (fuck you 90 % of 1rm)
90 kg/198 lbs x 2 No power
85 kg/187 lbs x 4
80 kg/176 lbs x 3 Paused and legs on bench.
Moved my grip out an inch or two, felt stronger.
Slight incline DB bench press
12 kg/26 lbs dbs x 20
22 kg/48 lbs dbs x 15 smooth, constant tension.
32 kg/70 lbs dbs x 4 dirty grinder reps
22 kg/48 lbs dbs x 15 dat pump
DB flyes # superset with wide db bench press
12 kg/26 lbs dbs x 15
12 kg/26 lbs x 12 # 12 kg/26 lbs x 11
12 kg/26 lbs x 10 # 12 kg/26 lbs x 10
Was spent. Not used to this kind of training. Planned to do a drop set on flat bench, but had nothing left.
27/01/15
Back
Deadlift
bar x 10
60 kg x 5
100 kg x 5
120 kg x 3
140 kg/308 lbs x 4
150 kg/330 lbs x 3
160 kg/353 lbs x 1
140 kg/308 lbs x 1
160 kg/353 lbs x 1
Easy reps, had no energy left for last set for some reason. Just felt empty.
One arm BB rows
bar + 10 kg/22 lbs x 10
bar + 20 kg/44 lbs x 10
bar + 25 kg/55 lbs x 10
bar + 25 kg/55 lbs x 10
bar + 25 kg/55 lbs x 10
bar + 20 kg/44 lbs x 10
One arm DB rows
22 kg/48 lbs db x 15
32 kg/70 lbs db x 15 last reps were ugly
32 kg/70 lbs db x 10
32 kg/70 lbs db x 6 Super strict
Barbell rows (uprigth)
60 kg/132 lbs x 10
70 kg/155 lbs x 10
80 kg/176 lbs x 5 meh
29/01/15
Squatz
bar x 10
60 kg x 5
80 kg x 3
100 kg/220 lbs x 3 add belt
120 kg/265 lbs x 2
130 kg/287 lbs x 2
140 kg/308 lbs x 4 PR
140 kg/308 lbs x 1 Tried to stay totally upright, hard as fuck
150 kg/330 lbs x 1 add warps. Went up easy
130 kg/287 lbs x 3
130 kg/287 lbs x 2
80 kg/176 lbs x 8
Not my best performance,still got a PR. Feel like im good for at least 5 or 6 reps on 140 kg.
Front Squats
60 kg x 5
90 kg/198 lbs x 1 beltless PR
110 kg/242 lbs x 1 PR
Felt like doing some singles. Sweet PR after so many sets of squats
02/02/15
Chest day
Bench press
bar x 25ish
40 kg x 10
60 kg/132 lbs x 5
70 kg/155 lbs x 2
80 kg/176 lbs x 5
95 kg/210 lbs x 2 PR
85 kg/187 lbs x 5
85 kg/187 lbs x 4
85 kg/187 lbs x 3
Felt heavy today. Will try to go for more volume next time.
Incline db bench press
22 kg/48 lbs x 15
32 kg/70 lbs x 7 PR
25 kg/55 lbs x 12
25 kg/55 lbs x 15
Getting better. Fast. Still weak.
Incline barbell bench press
50 kg/110 lbs x 10
60 kg/132 lbs x 6
50 kg/110 lbs x 8
First time doing these. Got a good pump.
03/02/15
Deadlift
bar x 10
60 kg x 3
100 kg x 3
120 kg x 3
130 kg/287 lbs x 3
130 kg/287 lbs x 3
130 kg/287 lbs x 3
130 kg/287 lbs x 3
130 kg/287 lbs x 3
130 kg/287 lbs x 3
130 kg/287 lbs x 3
130 kg/287 lbs x 9
Pull ups
bw x 5
bw x 5
bw + 10 kg/22 lbs x 4
bw + 10 kg/22 lbs x 2
Barbell rows
60 kg/132 lbs x 15
70 kg/155 lbs x 10
80 kg/176 lbs x 10
80 kg/176 lbs x 7
60 kg/132 lbs x 3 wide grip
One arm barbell rows
bar x 10
bar + 10 kg/22 lbs x 10
bar + 20 kg/44 lbs x 10
bar + 30 kg/66 lbs x 10
Drop set
bar + 25 kg/55 lbs x 10
bar + 20 kg/44 lbs x 10
bar + 15 kg/33 lbs x 12
Dumbbell rows
25 kg/55 lbs x 20 dead stop, slow negative
25 kg/55 lbs x 12 constant tension, slow reps
04/02/15
Military press
bar x 10
30 kg x 10
40 kg/88 lbs x 10
50 kg/110 lbs x 8 PR
55 kg/121 lbs x 3
50 kg/110 lbs x 5
50 kg/110 lbs x 5
50 kg/110 lbs x 3
Klokov press
bar x 10
30 kg/66 lbs x 8
30 kg/66 lbs x 7
bar x 8
Shoulders are embarassingly weak.
Rear delt raises
10 lb plates 5 x 10
Side laterals
pink dumbbells x 12
pink dumbbells x 8
pink dumbbells x 8
10 lb plates x 20
Shrugs
60 kg/132 lbs x 20
100 kg/220 lbs x 10
140 kg/308 lbs x 9
180 kg/396 lbs x 5 PR
180 kg/396 lbs x 3
100 kg/220 lbs x 20
05/02/15
Squat
bar x 10
60 kg x 5
80 kg x 3
100 kg/220 lbs x 3
120 kg/265 lbs x 6
120 kg/265 lbs x 5
120 kg/265 lbs x 6
120 kg/265 lbs x 5
120 kg/265 lbs x 5
Shit technique on last two sets. Will try to work up to 5 sets of 10 with this weight.
Leg curls
10 kg x 20
15 kg x 15
10 kg x 30 BFR
Leg extension
12 kg x 20
12 kg x 35 BFR
First time doing Blood flow restriction traning. Sweet pump.
Squat
bar x 10
60 kg x 6
80 kg x 3
100 kg/220 lbs x 3
120 kg/265 lbs x 10 PR
120 kg/265 lbs x 7
120 kg/265 lbs x 7
120 kg/265 lbs x 5
120 kg/265 lbs x 6
60 kg x 15
First set of 120 kg took alot out of me, so the remaining sets were hard as fuck.
15 reps to go, and 120 kg 5 x 10 is mine.
Leg extension
12 kg x 20
10/02/15
Bench press
Bar x 15
40 kg x 8
60 kg x 5
70 kg x 3
85 kg/187 5 x 5
Seated DB shoulder press
12 kg dbs x 12
22 kg/52 lbs 3 x 5
One arm tricep pushdowns
3 sets
16/02/15
Was on a trip to Amsterdam las week, so skipped some workouts.
Bench press
bar x 15
40 kg x 8
60 kg x 4
70 kg x 3
85 kg/187 lbs x 5
85 kg/187 lbs x 6
85 kg/187 lbs x 7
85 kg/187 lbs x 6
85 kg/187 lbs x 6
Incline DB press
22 kg/48 lbs x 20
25 kg/55 lbs x 12
32 kg/70 lbs x 3
22 kg/48 lbs x 17
DB flies
5 kg/11 lbs x 12
12 kg/25 lbs x 12
12 kg/25 lbs x 12
12 kg/25 lbs x 10