Squats
60x5
75x5
high bar
90x4
102.5x4
low bar
102.5x5
105x4x2
110x2
112.5x2
low bar/belt
Bench
60x5
70x5
80x5
80x3x2
80x2
paused
Seated DB Curls
6-8 reps x 4 sets
Rope hammer curls
6 reps x 5 sets
Back training for a competition in november, my goal is to total at least 475kg raw at around 77kg bodyweight. I might come close or completely destroy it, but either way I’m gonna keep more detailed records of my training up until then.
Bench
60x5
75x5
80x5
90x3x2
92.5x2x2
85x8
paused reps
Deadlifts
90x5
105x5
115x5
add belt
115x5x3
125x2x2
115x10
Tricep rope extensions
6-8 reps x 6 sets
Rope hammer curls
6-8 reps x 6 sets
Squats
60x5
75x5
high bar
90x4
100x3
low bar
105x4x4
low bar/belt
Bench
60x5
75x5
80x3
80x2
paused reps
Bench
60x5
75x5
75x5
80x5
87.5x4x2
90x4x2
95x2x2
paused reps
Deadlifts
90x5
105x5
115x5
125x3
Cable Rows
6-8 reps x 6 sets
Overhead press
4-6 reps x 5 sets
Squats
60x5
75x5
high bar
90x3
102.5x3
low bar
102.5x5x3
107.5x4x2
low bar/belt
Benches were a day off