4/4/2017
Upperbody volume day.
Bench press
20kg 2x10
50kgx5
60kgx5
70kgx3
80kgx3
85kgx3
85kgx3
85kgx3
87.5kgx3
90kgx3
90kgx3
The weight felt heavy as shit in my hands today. Everything moved okay though.
Dumbbell feet up bench
10kgx20
20kgx12
25kgx12
27.5kgx12
Seated db press
10kgx15
20kgx10
25kgx8
25kgx9
Low cable row
Max reps in 7 minutes: 80 @ 70kg
Finished with a giant set of pushdowns, db extensions, hammercurls and facepulls for 2 rounds.
5/4/2017
Lowerbody Max effort.
SSB squat
25kg 2x8
55kgx5
75kgx3
85kgx3
105kgx3
115kgx1
120kgx1
90kgx8
Assuming the bar weighs 25kg, it might be heavier. This variation is definetly a weak point of mine and it feels very awkward.
Conventional deadlift vs doubled red band
60kg 5x3
100kgx3
120kgx3
130kgx3
140kgx3
150kgx3
160kgx1
170kgx0
170kgx1 PR
Took many warmups to get the band right. I think the band adds about 20-25kg at the top. My head wasn’t in it for the first attempt of 170, but came back after a minute and got it for a grindy rep. Funnily enough i’ve never pulled 170 conventional off the floor.
Did the sumo sldl with band and a kettlebell, some pulldowns and abs to finish off. Also, me and my friend had a competition with 20kg weighted plank, which i won with a result of 50 seconds.
7/4/2017
Upperbody Max effort.
Feet up bench (tng)
20kgx10
40kgx8
50kgx5
60kgx5
70kgx3
80kgx3
85kgx3
90kgx3 PR
95kgx1
97.5kgx1 PR
100kgx0
80kgx4
Last time i hit 87.5 for 3 and 95 for 1. 97.5 flew off my chest so quickly i loaded 100kg but it only came up like 5cm.
Cable chest flies / banded pushup ss
x20 / x10
x16 / x10
Seated ohp w/ barbell
20kgx12
40kgx10
45kgx10
50kgx8
55kgx6
Low cable row
60kg 3x15
70kgx12
Plus a set of chinups and a set of 60kgx12 immediatly after. Done in between sets of shoulder press.
Pushdown / db incline extension / hammercurl giant set
x20 / 10kgx8 / 15kgx12
x20 / 10kgx9 / 15kgx12
Facepulls
2x20