- Box Squat 32,5x5, 40x5, 47,5x5, 60x5, 67,5x5, 77,5x5
- Zercher Good Morning 5x10 65 kg
- Hip Thrust 5x10 75 kg
- Barbell Curls 5x5 35 kg
- Hanging Leg Raises 3x20
- Gripper 100 Reps + 30 sec iso 30 kg
- Bench Press 35x5, 45x5, 55x5, 67,5x5, 77,5x5, 85x5
- Bench Press BBS 10x5 70 kg
- Face Pulls 100 Reps
- Lateral Raises 5x20 7,5 kg
- Barbell Curls 5x10 20 kg
Boring but strong challenge completed! It was so hard on last 2 weeks, but I’m very happy I made it! From Tomorrow I’ll stay away from the gym for a week, then I’ll start a Anchor with very low volume and PR sets.
My quad tendinosis is still there and don’t want to go away. I still can’t deadlift and Squat properly so I have to do romanian Deadlifts and box squat instead of the conventional lift. Next week my physio will start a tecar treatment to my knee… I hope it will help me fix this shitty injury.
Starting a minimal Anchor template for a month.
- Box Squat 30x5, 37x5, 45x5, 52x3, 60x3, 67x16, Joker 75x5, 77x5
- Zercher Good Morning 3x10 70 kg
- 10 chin-ups, 6 pull-ups, 7 close grip chin-ups
- Dips 3x12
After the crazy volume of last workout, I really enjoyed this mininalistic training!
- Military Press 20x5, 22x5, 27x5, 30x3, 35x3, 40x11
- Snatch Grip Romanian Deadlift 40x5, 45x5, 55x5, 62x3, 70x3, 80x13, 84x5
- Weighted Crunch 30+25+20 10 kg
- Bench Press 30x5, 37x5, 45x5, 55x3, 62x3, 70x10 72x5 (joker)
- Snatch Grip Romanian Deadlift 3x5 62 kg
- Barbell Rows 3x5 60 kg
- Military Press 3x5 30 kg
- Box Squat 30x5, 37x5, 45x5, 47x5, 57x5, 65x20
joker 67x5, 70x5, 72x5, 75x5, 77x5, 80x5 - Zercher Good Morning 3x10 75 kg
- 10 chin-ups, 7 pull-ups, 8 close grip chin-ups
- Dips 3x15
- Military Press 22x5, 25x5, 27x5, 27x5, 32x5, 37x11, Joker 40x5, 42x5, 45x5
- Snatch Grip Romanian Deadlift 35x5, 45x5, 52x5, 57x5, 65x5, 75x16 Joker 80x5, 82x5, 85x5
- Weighted Crunch 40++35+30 10 kg
- Bench Press 30x5, 37x5, 45x5, 50x5, 57x5, 65x14, Joker 67x5, 72x5, 75x5
- Snatch Grip Romanian Deadlift 3x5 57 kg
- Barbell Rows 3x5 65 kg
- Military Press 3x5 30 kg
- Box Squat 30x5, 37x5, 45x5, 49x5, 57x5, 65x5, 65x5, 65x5, 65x5, 65x5
- Snatch Grip Romanian Deadlift 5x10 57 kg
- Zercher Good Morning 5x10 75 kg
- Calf Raises 10x12 25 kg
- Weighted Crunch 45+35+35 10 kg
- Military Press 17x5, 22x5, 25x5, 29x5, 32x5, 37x5, 37x5, 37x5, 37x5, 37x5
- Chin Ups 10x7
- Band Chop Rear Delts 3x15
- Snatch Grip Romanian Deadlift 35x5, 45x5, 52x5, 57x5, 65x5, 75x5, 75x5, 75x5, 75x5, 75x5
- Hip Thrust 5x10 75 kg
- Barbell Snatch Grip Shrugs 5x10 75 kg
- Calf Raises 10x12 25 kg
- Weighted Crunch 45+40+40 10 kg
- Bench Press 30x5, 37x5, 45x5, 47x5, 57x5, 62x5, 62x5, 62x5, 62x5, 62x5
- Barbell Rows 5x10 67 kg
- Lateral Raises 3x10 10 kg
- Box Squat 30x5, 37x5, 45x5, 52x5, 62x5, 70x5, 79x5, 79x5, 79x5, 79x5, 79x5
- Snatch Grip Romanian Deadlift 5x10 62 kg
- Zercher Good Morning 5x10 77 kg
- Calf Raises 10x12 25 kg
- Weighted Crunch 3x45 10 kg
- Military Press 17x5, 22x5, 25x5, 30x5, 35x5, 40x5, 40x5, 40x5, 40x5, 40x5
- Chin Ups 10x7
- Chop Rear Delts 3x15
- Snatch Grip Romanian Deadlift 40x5, 45x5, 52x5, 72x5, 79x5, 79x5, 79x5, 79x5, 79x5
- Hip Thrust 5x10 75 kg
- Snatch Grip Shrugs 5x10 75 kg
- Slow Motion Calf Raises 5x12 10 kg
- Weighted Crunch 50+45+45 10 kg
- Bench Press 30x5, 37x5, 44x5, 52x5, 59x5, 67x5, 67x5, 67x5, 67x5, 67x5
- Barbell Rows 5x8 60 kg
- Lateral Raises 3x10 10 kg
- Box Squat 35x5, 44x5, 52x5, 65x5, 75x5, 84x5, 84x5, 84x5, 84x5, 84x5
- Snatch Grip Romanian Deadlift 5x10 65 kg
- Zercher Good Morning 5x10 77 kg
- Weighted Crunch 3x25 20 kg
- Military Press 20x5, 22x5, 25x5, 32x5, 37x5, 42x5, 42x5, 42x5, 42x5, 42x5
- Chin Ups 10x7
- Chop Rear Delts 3x15
- Snatch Grip Romanian Deadlift 35x5, 44x5, 52x5, 65x5, 75x5, 84x5, 84x5, 84x5, 84x5, 84x5
- Hip Thrust 5x10 84 kg
- Snatch Grip Shrugs 5x10 80 kg
- Calf Raises 10x12 10 kg Slow Motion
- Weighted Crunch 25+25+25 20 kg