Had 7 reps as a goal for today so happy about this. I’m closing in on PR ground for bench, slow and steady.
Jokerset
90kgx3
First time benching 90kg in a long time. Didn’t feel too heavy.
Seated DB press
10kgx15 (per hand)
15kgx10
17.5kgx10x5
5 chinups/pullups between all sets. I have made good progress on these, i started out with 12.5kg for 5x10 and i was gassed as hell by the last set, this was very easy.
JM press
20kgx12
22.5kgx10
25kgx10x3
I love the JM press! This is my second time doing it and im certainly gonna keep this one as my main triceps builder.
11 reps was my goal with this weight. Warmups were feeling kinda heavy but i put some music on for this set and got really tight setup and the weight just flew up.
Joker sets
135kgx3
150kgx3 Ties PR
Happy about tieing my PR especially because the 3+ set really took a toll on me.
Chinups
BWx10
+7.5kgx5x5
Gonna start doing 5x5 on these with linear progression and see where it takes me.
Chest supported db row
15kgx20
27.5kgx12x3
Been doing these chest supported rows because on db rows when you do one arm at the time it feels like twice the work.
That said i’m probably gonna add those back in at some point because they feel overall a better movement because of the longer ROM and i can use more weight on those.
So the new year is here! Thought i might talk about my goals for the year.
So first off i dropped my phone when drunk and loat all my loggings in my 531 app which i’ve been using. So i reset my TMs and basically my DL and squat numbers jumped way up and presses stayed pretty much the same.
So my goals for this year are:
Get my BW up to 90kg (current 82~)
Bench 120kg (current 100-105)
Squat 160kg (current 130~)
Deadlift 200kg (current 165~)
Press 80kg (current 60kg~) this will easily be the hardest but i think it’s possible.
20 strict chinups (current 15~)
So yeah looking forward to this year! I’m training OHP later tonight, hopefully will set a baby PR.
Last set felt pretty heavy and i had some form breakdown on last reps, need to work on pushing my back against the bar so it doesn’t turn into a squat-morning.
Joker set
115kgx3
Felt very heavy.
Front squat
60kgx8
65kgx8
70kgx8
Haven’t done these in a long time. Definetly gonna keep them in!
Leg raises hanging from a pullup bar
3x20
Ok training session overall. Definetly need to work on my squat form tho.
So i got very sick last friday (high fewer, fucked up troath) and had to take few days off training again… I still pretty sore troath but nothing a couple painkillers can’t fix. I was expecting to perform very poorly today.
Bench
20kgx10x2
50kgx3
65kgx3
70kgx3
82.5kgx7
Same as last time, pretty satisfies with this tbh.
Joker set
85kgx3
Paused first one for 1 count
Seated db press
10kgx20
15kgx10
17.5kgx10x2
20kgx10
5 pullups/chinups between all sets
Chinup ladder
1
2
3
4
5
6
7
5
Did this as a “competition” with my friend. Very short rest perioids so that’s why i only got up to 7 reps.
Facepulls
x30
x25
x25
Skipped all armwork today to keep inflammation effects low. Pretty satisfies overall with this workout.
Today was a shitty training day, my warmups were feeling heavy so i knew i probably wasn’t gonna get 5 reps on my 1+ set which is what i had in mine before this workout.
OHP
20kgx8x2
30kgx5
40kgx5
45kgx3
52.5kgx1
One. One grindy-ass ugly rep is all i had in me today. This really kinda surprised me because i have done 50kg for 5 and 55 for 3 and only one very hars rep with 52.5? I guess these days just happend.
FSL
40kg 5x5 and 5 chinups between all sets.
I’m gonna keep the fsl as a staple for OHP to see if the extra volume helps.
Incline db bench
15kgx15
20kgx10
27.5kgx10
27.5kgx10
27.5kgx9
27.5kgx9
27.5kgx6
Lol was burnt out by the last set. 5 chinups between all sets.
I changed my squat form and setup today to get rid of the goodmorning squats, so i expected that my strenght wouldn’t be at 100% but i’m satisfied with 5 reps.
FSL
90kg 3x5
Beltless front squat
60kgx5
70kgx5x2
75kgx5
Hamstring curls
20kgx15
30kgx12
30kgx12
Hanging leg raise
x15
x15
x18
Ok training session overall. Happy about my squat form finally improving.
Bench was feeling very good today. 6 reps at this weight is technically a PR but i will start counting PRs when my estimated 1RM goes over 105kg. Hopefully i will hit 90kg for 6 3 weeks from now.
FSL
70kg 5x5
Paused first 3 sets. 6 chinups after every set.
Standing db press
10kgx10
15kgx10
17.5kgx10x5
I will keep doing these standing to hopefully get better carryover to barbell OHP. 6 chinups between all sets.
JM press
20kgx10
25kgx8
30kgx8
32.5kgx7
Hammercurl
15kgx8
15kgx8
17.5kgx8
20kgx8
20kgx8
Facepull
x25
x30
x25
Great session today! I was really happy with how everything felt. On a side note my lats have blown up in the last month or so. I have literally never seen them grow this fast.
The rack was taken so i decided to clean every weight off the floor and i noticed my pressing felt much easier that way so i’m probably gonna keep cleaning my presses.
This was a very weird session. I had poor sleep the night before so i was very tired and felt kinda ill the entire day. I drank some coffee before this workout which i usually never do because coffee makes me feel weird and kinda lightheaded sometimes.
Big PR! I have never done over 5 reps at 50kg and i was expecting to get 6-8 reps at most.
Joker sets
55kgx3
57.5kgx3 PR
On the first joker set i felt pretty light headed at the top of the last rep and on the second set i actually went numb on my whole upperbody and couldn’t see anything for a few seconds.
FSL
40kgx5
40kgx8
40kgx8
40kgx8
40kgx8
Some pullups for sets of 8 betweem there. My shoulder had some discomfort after these so i decided not to do incline presses and do something else instead.
2-Board press
80kgx3
90kgx3
100kgx3
Warmed up without the board. Felt nice handling some big weights and no shoulder discomfort at all.