Zercher pin deadlift (9)
20 kg x 10 x 2
40 kg x 8
60 kg x 5
70 kg x 5
80 kg x 5
90 kg x 5 95 kg x 5
Stiff leg deficit deadlift (used 15 kg plates for these)
50 kg x 8
80 kg x 5 110 kg x 16 All done with an overhand grip.I also stopped at the top on the 10th rep to the a coach not to remove my phone.So grip’s getting stronger
I wanted to do 2-3 sets of 15-20 reps of light block semi sumo pulls but I was dead at that moment
Band leg curls
1 band x 20
2 bands x 20
3,2,1 bands dropset x 20 at each band
100 reps band pushdowns
100 reps band rows
50 reps band curls
50 reps band seated good morning I love these
50 reps band leg extensions
From the next week on my off days I’ll start going to the gym and hit some 50-100 rep sets with the main lifts with extremely light weights.Like empty barbell for bench and 40 kg for deadlift
20 kg x 20 x 2
40 kg x 10
55 kg x 3 x 18 + a set of 3 pause at the top then 3 so something like 20 sets of 3
All sets were done with a fairly close grip.I also used the fat shitty bar
Standing ohp
20 kg x 10
30 kg x 5 40 kg x 15,7,6(28 total)
Flat dumbbell extensions to neck
6 kg x 15
10 kg x 15 x 2
Barbell row parallel to the floor
20 kg x 15
40 kg x 10
60 kg x 10 70 kg x 11
These are so damn hard but I loved them
Deadlifts
20 kg x 15 conventional,15 semi sumo
60 kg x 5
80 kg x 2
90 kg x 2 x 20
I used the fatter bar and 20 kg plates that are a bit smaller that the regular ones so they where done off an close to 1 inch deficit
Front squat
20 kg x 10
40 kg x 5
50 kg x 2 60 kg x 10,6,5 I just found a big weakness.I need to put some work into these
Dimel deadlifts
20 kg x 15
60 kg x 20 x 2 They are amazing
Pulldowns close-ish grio
20 kg x 20
30 kg x 20
40 kg x 20
Twisting curls supersetted with side laterals
6 kg x 12 ss 3 kg x 20 for 2 sets
Close grip floor press
20 kg x 20,20 supersetted with 20 rep band pull aparts
40 kg x 10 ss with 20 rep band pull aparts
60 kg x 5 ss with 20 rep band pull aparts
70 kg x 5 ss with 20 rep band pull aparts
80 kg x 5
90 kg x 5
92.5 kg x 5
95 kg x 5,1 x 5 I had to talk myself out of going for 97.5 kg
I’ll start doing some singles at the weight I did my 5 rm to add some more volume
Dumbbell floor press
10 kg x 20
14 kg x 15 18 kg x 52 wtf?
Barbell extendions to chin main sets being supersetted with pushdowns with pushdowns with a band attached to the stack
20 kg x 10
30 kg x 6
40 kg x 6 ss 20 x 2
Kroc row
10 kg x 15
18 kg x 10
30 kg x 6 35 kg x 18
Hammer curls
10 kg x 25
16 kg x 6
Side laterals
6 kg x 35 or something
30 reps of ab band pulldowns.Then I attached the band to the smith machine to do some good mornings but the band was short,the smith machine high and some chicks and it was a failure overall
Parallel grip pulldown
30 kg x 15
35 kg x 15
40 kg x 15
Leg curls
20 kg x 15
25 kg x 15
30 kg x 15
High bar good morning
20 kg x 20
40 kg x 20 I really feel these on my glutes
Front bench squat
I was calling bench squats parallel box squats but they really are above parallel as I noticed today,so until I measure the height I’ll just describe the box that I use
20 kg x 10,10
40 kg x 8
60 kg x 5
70 kg x 5
80 kg x 5
90 kg x 5 100 kg x 5
They really hammer the core
Stiff leg deficit deadlifts (Used 15 kg plates for these)
50 kg x 8
80 kg x 5
100 kg x 2 120 kg x 13 Wooooooo Hooooooo
I’m not feeling very good today so I left it there.I’ll reward myself with 2 pizzas now
Hanging leg raises
Bw x 6(4 being toes to bar),6(3 being toes to bar)
Just wow.Some months ago I had trouble with hanging leg raises.Core work before the main lift really pays off
Parallel close grip pulldown
25 kg x 25
30 kg x 25
Side laterals ss with twisting bicep curls
3 kg x 20 ss 6 kg x 15 x 2 sets
Bench press
20 kg x 20 x 2 ss with 20 reps of band pull aparts
40 kg x 8 ss with 20 reps of band pull aparts
50 kg x 5 the same 60 kg x 3 x 20 in 12:03 Starting with a close grip working my way out
Used the fatter shitty bar that my gym has
Standing ohp
20 kg x 8
30 kg x 6 42.5 kg x 15,7,7 (29 total) Very pleased with this although for some reason I’m leaning way back
Rope pushdowns
15 kg x 22,15,12
I hate these
Barbell row parallel to the floor
20 kg x 20,20
40 kg x 10 60 kg x 20
They’re not exactly parallel to the floor but they feels very good
Hammer curls
12 kg x 20
Then I want to the supermarket and back home which killed my traps and calves
I just tried peanut butter for the first time.What have I been missing.It’s so amazing.And so cheap.GAAAAASH
Night mini workout
100 reps band extensions
50 reps band curls
50 reps band pull aparts
100 reps band leg culrs
50 reps band seated good morning
Not hanging leg raises with a slight pause at the top and slow decent
Bw x 10 x 3
Wide grip lat pulldowns
30 kg x 20
35 kg x 20
Side laterals ss with ez barbell curls
4 kg x 20 ss 10 kg + the barbell x 12 x 2 sets
Close grip pin incline (Inc height 3 pin height 1)
20 kg x 20 x 2 ss with band pull aparts
40 kg x 8 ss with band pull aparts
50 kg x 5 ss with band pull aparts
60 kg x 5
65 kg x 5
70 kg x 5
72.5 kg x 5 75 kg x 5.1x5
Ass was coming off the bench but I think it was cause the bench was low so I’m not so worried
Dumbbell floor press
8 kg x 20
14 kg x 10
20 kg x 8 25 kg x 35
On most of these I’m not pausing on the floor but I use it more as a tricep builder so it’s ok.I’ll just wait and see if my bench is up
Barbell extensions paused on the bench
20 kg x 10
30 kg x 8
40 kg x 8 x 2 Tried to superset these with pushdowns with a band attached to the stack but at the second set I figured out that the stack was broken
Kroc rows
10 kg x 15 x 2
18 kg x 10 25 kg x 40 I wanted this number and got it.Nearly died but got it
Poverty barbell curls
A small barbell which weights no more than 10 kg with 5 kg per side for 3 sets of 10.Looks like I won’t break any curl records any time soon
This workout felt amazing
I got a chance to work on my poverty pull ups Getting them up to something serious will result in a bigger back and a stronger grip which will help my deadlift a lot
The high rep bench gave me a good chance to work on my form(although it’s so light I still feel it provides a benefit) while putting in blood on my pressing muscles and help them recover
Same goes for the high rep deadlift,although I got a pump really quick.I wanna work up to the point where I can do 50 reps straight no problem
At the end I did some work for some of the more neglected muscle groups,so that was nice too
Evening mini workout
100 rep band pushdowns
50 rep band pull aparts
50 rep band curls
100 rep band leg curls
50 rep band hip thrusts
Hanging leg raises with a slight pause at the top
Bw x 8 x 3
Pulldowns with parallel grip
30 kg x 20
35 kg x 20
Lying leg curls
20 kg x 20
30 kg x 20
High bar good morning
20 kg x 20
30 kg x 20
Front pin squat (4)
20 kg x 10 x 2
40 kg x 5
50 kg x 5
60 kg x 5
70 kg x 5 75 kg x 5,1x4+1 that was dropped to my shoulders cause I’m an idiot.I walked back almost out of the pins and had to lean forward.Also at the main set after the second rep form went to shit.That being said I loved this movement.It’s really hard to keep your back straight when going that low
Stiff leg deficit deadlifts (Used 15 kg plates for these)
50 kg x 6
70 kg x 4
90 kg x 2 100 kg x 19 I wanted 20-22 but I started feeling it on my hamstring so I didn’t pushed it any further.I’m pretty sure I could get 1 more
Close parallel grip cable rows low at my belly
15 kg x 15
40 kg x 10
50 kg x 20,15,11
Pulldowns with a close parallel grip
30 kg x 17
35 kg x 17
40 kg x 17
Leg curls
25 kg x 15 x 3
Deadlift
20 kg x 20 semi sumo 20 conventional
60 kg x 5
80 kg x 2
100 kg x 1
110 kg x 2 x 15 at 9:43 I’m kind of sick and had eaten an hour before the workout so after 15 sets I was done.the first 10 were done in less than 6 minutes.Also these were done with the fatter bar and smaller 20 kg plates
Close parallel grip cable row low to belly
20 kg x 20
40 kg x 10
60 kg x 21,11,6
Dumbbell paused shrugs
12 kg x 30 x 2
Leg press
35 kg per side x 10 x 5 with almost no rest
I cut my hand yesterday and it made griping the bar harder but I did ok
