A. Deadlift (conv; form work)
3x100
2x140
10x1x180kg
Duration
1:00
Rating
Ok
A. Squats
3x60
3x100
2x140
2x160p
3x1x180 added belt
1x200kg tried to force my elbows more forward - I think that tightened my up more.
B1. Shrug machine
5x90
5x130
5x170
10x210
10x230
10x240
10x240kg
Duration
1:00
Rating
Good
A. Squats
3x60
3x100
2x140
2x160 added belt
2x180 argghh - forearms killing me.
Did some rack pulls and pulls from the floor but they were so bad I refuse to log them.
Duration
1:00
Rating
Ok
A1. Clean pulls (wl shoes)
2x60
2x100
2x140
2x180
1x190 added belt
1x200
1x220kg
3x100
3x120
3x150 added belt
2x170
1x190kg
B. Tri PD
12x30
12x40
12x50
12x50
12x50
C. Cable flys
12x20
12x25
12x30
12x25
12x20
D1. DB laterals (strict)
10x5
10x5
10x7.5
10x10
D2. Standing 2-arm DB press
12x10
12x12.5
12x15
12x17.5
12x22.5
12x25
12x30kg PR
Duration
1:30
Rating
Good
Nice log my friend. Its all organized kind of like mine. Have OCD? lol Is this a custom program?
[quote]MightyMouse17 wrote:
Nice log my friend. Its all organized kind of like mine. Have OCD? lol Is this a custom program?[/quote]
Nah, but sometimes I wish I were a bit more OCDish. Yep, a very special customized program by yours truly. I don’t follow a pre-planned setup, but try to stick to some basic principles that worked for me.
A. Smith high pulls
5x20
5x40
5x55
5x60
5x60
5x60 vol PR
5x140
1x160
1x180
3x190kg belt was too tight
C. Rack pulls @below the knee
5x100
5x140
5x160
5x180
5x190
3x200
2x220
2x240 PR
1x260 PR
0x280kg very close
5x220 PR
C. Deadlift
2x140
2x180
0x230 jump too big
2x180
2x200
2x220kg
Duration
1:45
Rating
Very good
A. Deadlifts
5x60
2x100
2x150
2x190
1x230kg added belt
B. Squats
2x100
2x140
1x180 added belt
1x200kg
C. Oly squats (with flat shoes)
5x60
3x100
3x120
3x140 added belt
2x160
D. Low incl. DB press
15x25
10x30
10x35
10x40
10x45kg
E. Rope face pulls
6 sets
F1. Lat PD (overhand, narrow grip)
8x45
8x55
8x65
8x75
8x85
F2. Good-girl-bad-girl machine 1
5 sets
F3. Good-girl-bad-girl machine 2
5 sets
Duration
1:45
Rating
Great
A1. Good-girl-bad-girl machine 1
6 sets
A2. Good-girl-bad-girl machine 2
6 sets
B. Squats
2x100p
2x140p
1x180p added belt
1x200kg
2x180 too sore
C. Rack pulls @below knee
8x100
5x150
5x190
1x230kg too sore
D. Leg press (deep)
5x150
3x200
2x240
2x270
2x290
4x2x300kg PR
E. DB laterals
10x2.5 +10x5 +10x7.5
10x2.5 +10x5 +10x7.5
Duration
1:15
Rating
Good
A. Squats
5x60
2x100
2x140
2x140
2x160
2x160 added belt
2x180
2x180
2x160
2x160
B. Rack pulls @knee
5x100
2x150
2x200
2x240
2x280
1x310kg / 683 lbs
C. Deadlift against 2 mini-bands
2x100
2x100
2x140
2x180kg that was tough
D. Low incl. Smith bench press (very short rest periods)
8x20
8x30
8x40
8x60
8x60
8x60
8x60
Duration
1:15
Rating
Good
3x140
3x160
1x180
1x202.5kg
B. Oly squats
2x100
2x140
2x160
C1. Rope Tri PD
12x25
10x35
10x40
10x45 all felt achy
C2. Rope face pulls
10x35
10x40
10x45
C3. Tri PD
12x35
10x45
D1. Leg-up CG bench press
3x80
3x90
3x95
3x100
3x105
2x110
2x115
1x120kg not bad actually
Duration
1:45
Rating
Good
A. Oly squats
2x60
2x100
2x140
2x160
1x180 added belt - skipit: arrgh lower back pain
B. Squats
3x140
3x160
2x180 easier on my lower back but no need to push it
C. Rack pulls @below knee
2x100
2x150
2x200kg lower back pain; switch to sumo
2x200
2x240
1x260kg
0x280 lower back
D. Low incl. DB press
12x20
12x27.5
12x32.5
12x37.5
8x42.5
8x47.5kg
E. Bench press
10x60
3x80
3x100 arrgh - lower back pain
F. Leg-up CG bench press
2x100
2x105
2x110kg
Duration
1:45
Rating
Good; I think I have a minor lower back strain.
2x5x100
2x140
1x160
1x180
1x160
Duration
1:30
Rating
Good
A. Squats
2x60
2x100
2x140
2x160 added belt
2x175
1x185
1x195kg
B. Yates rows
8x60
8x80
8x100
8x120
8x130
C. Clean deadlift (no belt)
1x160
1x200
1x220kg
Duration
1:30
Rating
Good
3x2x190kg
6x2x160kg
C. RDL against bands (2 minibands)
(8x)60,70,80,90,100kg PR
Duration
1:30
Rating
Very Good
A. Olympic squats
2x60
2x80
2x100
2x120
1x140 added belt
1x160
1x170
1x180kg / 397lbs (90%)
*I previously called these neck squats hence the weight difference. I don’t do the squats I previously called “olympic squats” anymore.
B. Bench press
3x60
3x80
3x80
3x80
3x100
2x110
2x110
1x120
1x130
1x135kg / 298lbs (83%) felt like shit; mostly a setup issue
3x120
3x120
C. CG Leg up BP (very narrow grip)
2x100
2x102.5
2x105
2x107.5
2x110
2x112.5kg
D. Chest press (neutral grip, full rom, pec focus)
20x65
12x75
12x85
12x95
8x100
E. Standing DB swings
20x10
20x12.5
20x15
20x17.5
20x20kg +8x10+6x7.5
Duration
1:30
Rating
Good
A1. Front squats (no belt)
2x20
2x40
2x60
2x80
2x100
2x110
2x115
1x120
1x125
1x130kg
5x100kg PR
A2. COC gripper
(#1/2) 15,10
(#1) 10, 10
B. Snatch grip rack pulls @knee
3x100
3x150
3x200
3x240
2x260kg
2x200
2x240
2x240
C. Deadlift (no belt)
2x100
2x140
2x190
2x220kg
D1. Rope Tri PD
4 sets
D2. Tri PD
4 sets
Duration
1:25
Rating
Very Good
A. Deadlift (form work,no belt)
2x100
2x140
2x180
1x180
2x180
1x200
3x2x2x180
8x1x180
1x210
5x1x180
B. Oly squat
2x20
2x70
2x120
2x140 added belt
2x160
1x170kg
Duration
1:15
Rating
Ok
A. Deadlift (form work)
3x60
3x100
3x140
3x180
2x200 added belt
1x220
2x2x200kg skipped the 3rd set since the lower back was fried from the pulls
6x2x167.5kg
D. Clean deadlift (no belt)
3x100
3x140
3x2x180
2x2x200
E. RDL w\ toe elevation (no belt)
2x8x60
2x8x80
Duration
2:00
Rating
Very good
A. Deadlift (form work, no belt)
2x60
2x100
2x140
2x180
B. Oly squat
2x60
2x100
2x140
2x160 added belt
2x170
2x180kg (90%)
C. Squat (form work)
2x100
2x140
1x180 added belt
1x190kg easy
1x160p
6x3x120kg
D2. 1-arm row machine (strict)
8x10
8x30
8x45
8x45
Duration
1:30
Rating
Good