17/02/15
Deadlift
bar x 10
60 kg x 4
100 kg x 3
120 kg x 3
135 kg/298 lbs x 5
135 kg/298 lbs x 5
135 kg/298 lbs x 5
135 kg/298 lbs x 5
100 kg/220 lbs x 6 x 3
Form felt off, but weigth felt light
Pull ups
bw x 5
bw +10 kg/22 lbs x 3
bw +10 kg/22 lbs x 3
bw +10 kg/22 lbs x 3
Pendlay rows
60 kg/132 lbs x 5
65 kg/143 lbs x 5
70 kg/154 lbs x 5
75 kg/165 lbs x 5
80 kg/176 lbs x 3
80 kg/176 lbs x 1
Done explosively. Felt good.
One arm Barbell rows
bar +10 kg/22 lbs x 10
bar +20 kg/44 lbs x 10
bar +25 kg/55 lbs x 10
bar +30 kg/66 lbs x 8
bar +20 kg/44 lbs x 10
18/02/15
Military press superset with split jerk
bar x 10 x bar x 10
30 kg x 5 x 30 kg x 5
40 kg x 3 x 40 kg x 3
Split jerk
60 kg/132 lbs x 3
70 kg/154 lbs x 3
80 kg/176 lbs x 1
90 kg/198 lbs x 0.7
90 kg/198 lbs x 0.9
Almost, just need to get under the bar faster.
Klokov press
bar x 10
30 kg/66 lbs x 10
40 kg/88 lbs x 6
40 kg/88 lbs x 6
40 kg/88 lbs x 4
40 kg/88 lbs x 4
Side lateral swings
12 kg/26 lbs x 10
12 kg/26 lbs x 10
17 kg/37 lbs x 8
17 kg/37 lbs x 6
One arm side laterals
5 kg/10 lbs x 20
5 kg/10 lbs x 20
Barbell front raise
20 kg/45 lbs x 8
20 kg/45 lbs x 10
20 kg/45 lbs x 6
Military press ss Wide grip military press
20 kg/45 lbs x 10 + 20 kg/45 lbs x 10
20/02/15
Back
Barbell rows
bar x 12
40 kg x 10
60 kg/132 lbs x 12
100 kg/220 lbs x 4
70 kg/154 lbs x 12
Close grip lat pulldown
50 kg/110 lbs x 12
60 kg/132 lbs x 8
70 kg/154 lbs x 6 forced reps
Seated rows
3 sets, dont remember weigth
Dumbbell rows
20 kg/45 lbs x 10
45 kg/100 lbs x 8
35 kg/77 lbs x 12
Straigth arm pulldown
3 sets with pump weigth
One arm panatta seated row
25 kg/55 lbs x 10
30 kg/66 lbs x 10
Reverse machine flyes
10 kg/22 lbs x 25
15 kg/33 lbs x 35
Tri
Lean back overhead tri ext
30 kg x 10
35 kg x 6
30 kg x 10
Dips
bw x 10
bw + 10 kg x 10
bw + 20 kg x 7
bw + 20 kg x 3
Dips machine
4 sets of 15-25 reps
Pushdowns
some x some
22/02/15
Squat
bar x 10
60 kg x 5
80 kg x 3
100 kg x 3
120 kg/265 lbs x 3
130 kg/287 lbs x 5
130 kg/287 lbs x 3
140 kg/308 lbs x 1
150 kg/330 lbs x 1
SLDL
60 kg x 10
80 kg/176 lbs x 10
80 kg/176 lbs x 10
80 kg/176 lbs x 10
23/02/15
Bench press
bar x 15
40 kg x 5
60 kg x 3
70 kg x 2
85 kg/187 lbs x 2
85 kg/187 lbs x 3
85 kg/187 lbs x 3
85 kg/187 lbs x 4
85 kg/187 lbs x 3
DB bench press
17 kg/37 lbs x 20
I really sucked hard today. Will murder bench later this week.
24/02/15
Deadlift
bar x 10
60 kg x 3
100 kg x 3
120 kg x 3
145 kg/320 lbs x 3
152.5 kg/336 lbs x 2
145 kg/320 lbs x 3
145 kg/320 lbs x 3
110 kg/242 lbs 6 x 3
Pulls felt slow and dead today. Think I might be getting sick.
Pull ups (bw 79 kg/174 lbs)
bw x 5
bw x 5
bw x 5
bw + 10 kg/22 lbs x 4
bw + 10 kg/22 lbs x 1
Pendlay rows
60 kg/132 lbs x 5
70 kg/154 lbs x 5
80 kg/176 lbs x 4 might be a PR
80 kg/176 lbs x 3
60 kg/132 lbs x 12 regular bb rows
Shrugs
100 kg/220 lbs x 10
140 kg/308 lbs x 10
180 kg/396 lbs x 6
Barbell curls
bar x 10
30 kg/66 lbs x 10
40 kg/88 lbs x 6
40 kg/88 lbs x 3
30 kg/66 lbs x 10
Hammer curls
17 kg/37 lbs x 6
12 kg/26 lbs x 10
12 kg/26 lbs x 10
25/02/15
60 reps of laying leg raises
3 sets of 5 ab wheel rollouts
Took a break for a few days, was sick/lazy.
28/02/15
Military press
bar x 10
bar x 5
30 kg/66 lbs x 5
40 kg/88 lbs x 5
50 kg/110 lbs x 5
60 kg/132 lbs x 4 PR
50 kg/110 lbs x 8
40 kg/88 lbs x 13 Might be a PR
3 rep PR with 60 kg. Really happy with that.
Klokov press
bar x 5
40 kg/88 lbs x 4
50 kg/110 lbs x 1 PR
30 kg/66 lbs x 7
Side laterals
5 kg/11 lbs x 10
5 kg/11 lbs x 20
5 kg/11 lbs x 10
12 kg/26 lbs x 10 Shit form, still nice pump.
Barbell front raise
20 kg/44 lbs x 15
20 kg/44 lbs x 15
20 kg/44 lbs x 15
Background music is amazing. Listened to it for most of the workout.
02/03/15
Squat
bar x 10
60 kg x 5
80 kg x 3
100 kg x 3
120 kg/265 lbs x 3
140 kg/308 lbs x 6 PR
140 kg/308 lbs x 1
130 kg/287 lbs x 1
100 kg/220 lbs x 5
5 kg/11 lbs squat PR. Not the best form on last reps, but not total dogshit.
Had no energy after that set.
Lunges
60 kg/132 lbs x 12
70 kg/154 lbs x 6
60 kg/132 lbs x 12
Stiff leg DL
60 kg/132 lbs x 10
80 kg/176 lbs x 10
100 kg/220 lbs x 10 PR
60 kg/132 lbs x 12
DB Leg extension
12 kg/26 lbs x 30
12 kg/26 lbs x 25
17 kg/37 lbs x 25
17 kg/37 lbs x 30
03/03/15
Bench press
bar x 15
40 kg x 12
60 kg/132 lbs x 5
80 kg/176 lbs x 3
90 kg/198 lbs x 3
100 kg/220 lbs x 2 PR
85 kg/187 lbs x 5 Wide grip PR
85 kg/187 lbs x 5
80 kg/187 lbs x 5
60 kg/132 lbs x 20
Incline DB press
22 kg/48 lbs x 15
32 kg/70 lbs x 4
22 kg/48 lbs x 15
DB flyes
5 kg/11 lbs x 15
14 kg/30 lbs x 10
04/03/15
Deadlift
bar x 10
60 kg x 5
100 kg x 2
120 kg/265 lbs x 3
120 kg/265 lbs x 3
120 kg/265 lbs x 3
120 kg/265 lbs x 3
120 kg/265 lbs x 3
120 kg/265 lbs x 3
Pull ups
bw x 5
bw x 5
bw+5 kg/11 lbs x 6
bw+5 kg/11 lbs x 6
bw+5 kg/11 lbs x 6
Quick workout, easy pulls.
06/03/15
Military press
bar x 10
30 kg x 10
40 kg/88 lbs x 8
45 kg/99 lbs x 6
50 kg/110 lbs x 4
62.5 kg/138 lbs x 2 PR
57.5 kg/128 lbs x 3
52.5 kg/116 lbs x 4
45 kg/99 lbs x 8
40 kg/88 lbs x 10
Klokov press
40 kg/88 lbs x 1
30 kg/66 lbs x 10
30 kg/66 lbs x 8
Face pulls
3 sets of 15 light weight
Side laterals SS side lateral swings
5 kg/11 lbs x 20 SS 14 kg/30 lbs x 10
5 kg/11 lbs x 12 SS 14 kg/30 lbs x 12
5 kg/11 lbs x 10 SS 14 kg/30 lbs x 10
Triceps pushdown
4 sets of 10-20 light weight
Barbell front raise
20 kg/45 lbs x 10
30 kg/66 lbs x 4 shit form
Overhead tri ext
20 kg/45 lbs x 10
30 kg/66 lbs x 10
30 kg/66 lbs x 6
Skullcrushers
30 kg/66 lbs x 10
Effective workout, done in 40 min.
09/03/15
Deadlift
bar x 10
60 kg x 5
100 kg x 3
120 kg x 2
140 kg/308 lbs x 1
160 kg/352 lbs x 1
180 kg/397 lbs x 1 PR
Heavy, but went up smooth.
Barbell rows
60 kg/132 lbs x 10
70 kg/154 lbs x 10
80 kg/176 lbs x 6
80 kg/176 lbs x 8 add straps
80 kg/176 lbs x 6
60 kg/132 lbs x 12
Underhand Barbell rows
60 kg/132 lbs x 12
60 kg/132 lbs x 8
DB rows
14 kg/30 lbs x 10
24 kg/53 lbs x 10
32 kg/70 lbs x 15
32 kg/70 lbs x 15
Standing underhand lat pulldowns
4 sets of 15
Straigth arm pulldown
3 sets of 15
10/03/15
Bench press
bar x 10
40 kg x 8
60 kg/132 lbs x 10
70 kg/154 lbs x 8
80 kg/176 lbs x 6
85 kg/187 lbs x 4
95 kg/209 lbs x 2
90 kg/198 lbs x 4
85 kg/187 lbs x 6
80 kg/176 lbs x 5
60 kg/132 lbs x 5
60 kg/132 lbs x 5
Skull crushers
20 kg/44 lbs x 10
30 kg/66 lbs x 10
40 kg/88 lbs x 2
Felt like crap today. Even 60 kg x 10 was hard.
11/03/15
Squat
bar x 10
60 kg x 5
80 kg x 3
100 kg x 3 add belt
120 kg/265 lbs x 2
120 kg/265 lbs x 2 wraps
145 kg/320 lbs x 2 wraps
130 kg/287 lbs x 3
120 kg/265 lbs x 3
100 kg/220 lbs x 1
Beltless, highbar, olympic paused squats
100 kg/220 lbs x 1
120 kg/265 lbs x 1 PR
Shitshow session. Felt weak,slow and depressed.
Felt like crap, so took the rest of last week off.
16/03/15
Deadlift
bar x 10
60 kg x 5
100 kg/220 lbs x 8
120 kg/265 lbs x 8
130 kg/287 lbs x 8
140 kg/308 lbs x 8
Suprised myself here. Ties my tng PR. Thought deads were going to suck after binge driking Friday and Saturday and sleeping a total of 8 hours during the weekend.
Pull ups
bw x 8
Barbell rows
60 kg/132 lbs x 8
70 kg/154 lbs x 8
75 kg/165 lbs x 7
80 kg/176 lbs x 6
85 kg/187 lbs x 5
Underhand BB rows
60 kg x 5
60 kg x 5
Barbell curls
50 kg/110 lbs x 2
17/03/15
Bench press
bar x 10
40 kg x 8
60 kg x 8
70 kg/154 lbs x 8
75 kg/165 lbs x 8
80 kg/176 lbs x 8
85 kg/187 lbs x 7
Widened my grip. Pinkies on rings. Felt a little unstable and weak, but Im going to try it for a few weeks.
Incline DB bench
22 kg/48 lbs x 20
26 kg/57 lbs x 15
32 kg/70 lbs x 5
Flat DB press
22 kg/48 lbs x 11
22 kg/48 lbs x 9
Paused,deep,slow eccentric. Sucked hard, but felt good.
Triceps pushdowns
3 plates x 20
3 plates x 20
Incline Skullcrusher
20 kg/44 lbs x 20
30 kg/66 lbs x 10
30 kg/66 lbs x 7
Triceps rope pushdowns
2 plates 3 x 15
2 plates 1 x 20
2 plates 1 x 25
Barbell curls 21s
20 kg/44 lbs 2 sets, did 30 reps first, 21 reps last.
19/03/15
Squats (slow eccentric, paused)
bar x 10
40 kg x 10
60 kg x 8
60 kg x 5
100 kg/220 lbs x 5
100 kg/220 lbs x 5
120 kg/265 lbs x 5
140 kg/308 lbs x 3
Squat machine
2pps x 10
3,5pps x 12
3pps x 10
Lex ext
3 pps x 6
2 pps x 20
Standing hamstring curls
20 kg/44 lbs x 10
20 kg/44 lbs x 10
Seated calf raise
40 kg/88 lbs x 10
40 kg/88 lbs x 10
Side laterals
8 kg x 10
10 kg x 10
Seated DB press
20 kg/44 lbs x 10
30 kg/66 lbs x 4 PR
I’ve noticed our workouts are pretty similar, usually start with a powerlift or large compound movement for low reps, triples or singles and then continue with volume work for other lifts. Have you ever considered doing rows on bench days? It seems to help me not get too much lower back fatigue from deadlifting prior.
[quote]oscillationpt90 wrote:
I’ve noticed our workouts are pretty similar, usually start with a powerlift or large compound movement for low reps, triples or singles and then continue with volume work for other lifts. Have you ever considered doing rows on bench days? It seems to help me not get too much lower back fatigue from deadlifting prior. [/quote]
Yeah, used to do back work after bench, but prefer to do them after deads. If I row on bench day, I often feel it impacts my squat or dead the next day. And I want to be freshest for those lifts.
