Weight: 90,5 kg
25 reps: power snatch 55 kg, bb curl 39 kg, pushup 30 kg, goblet squat 37 kg
30 reps: hack squat 153 kg
25 reps: bb row 89 kg, db floor press 38 kg
15 reps: deadlift 171 kg (edit)
30 reps: fingertip pullup, military press 47 kg
25 reps: power snatch 55 kg, curl 39 kg, pushup 30 kg
30 reps: goblet squat 38 kg
Not sure if the goblet squats are good for anything beyond totally killing my front delts…
30 reps: hack squat 155 kg
25 reps: bb row 89 kg, db floor press 39 kg
Took a few days off, then started Doug Hepburn’s “A Program” yesterday.
8x2: deadlift 169 kg
8x2: military press 55 kg, fingertip pullup
3x6: military press 45 kg, fingertip pullup (had to cheat some to get the reps)
Did not do the “pump phase” for deadlifts.
Yesterday:
8x2: hack squat 159 kg
8x2: row 89 kg, db floor press 40 kg
3x6: row 69 kg, db floor press 32 kg
1x3, 7x2: deadlift 169 kg, military press 55 kg, fingertip pullup
1x7, 2x6: military press 45 kg, fingertip pullup
I really like this program so far. It makes me feel great which is nice when things at work are going shitty.
1x3, 7x2: hack squat 159 kg, bb row 89 kg, db floor press 40 kg
1x7, 2x6: bb row 69 kg, db floor press 32 kg
2x3, 6x2: deadlift 169 kg, military press 55 kg
3x3, 5x2: fingertip pullup (did one too many on the third set, haha)
2x7, 1x6: military press 45 kg, fingetip pullup
Watched Ko�?ecki win silver, then did the following:
2x3, 6x2: hack squat 159 kg, bb row 89 kg, db floor press 40 kg
2x7, 1x6: bb row 69 kg, db floor press 32 kg
Yesterday:
4x3, 4x2: deadlift 169 kg, fingertip pullup, military press 55 kg
3x7: fingertip pullup, military press 45 kg
Weight: 91,5 kg
4x3, 4x2: hack squat 159 kg
3x3, 5x2: row 89 kg, db floor press 40 kg
1x8, 2x7: row 69 kg, db floor press 32 kg
5x3, 3x2: deadlift 169, fingertip pullup, military press 55 kg
1x8, 2x7: military press 45 kg
3x6: fingertip pullup (instead of adding reps and cheating more and more I decided to keep it at 3x6 until I can get all the reps with no cheating, then start adding reps)
5x3, 3x2: hack squat 159 kg, row 89 kg, db floor press 40 kg
2x8, 1x7: row 69 kg, db floor press 32 kg
6x3, 2x2: deadlift 169 kg, fingertip pullup, military press 55 kg
3x6: fingertip pullup
3x8: military press 45 kg
Yesterday and today I spent a bit of time learning to front squat off my newly acquired sawhorses. Worked my way up to only 89 kg, then the bar rolled forward on the way up and left a nasty bruise on my left front delt. Should’ve just dumped it instead of catching it and finishing the rep.
Gonna have to keep it real light and get the technique down… this sure is humbling.
Back to the regularly scheduled program.
8x3: deadlift 169 kg, fingertip pullup, military press 55 kg.
3x6: fingertip pullup
2x8, 1x9: military press 45 kg.
I get to move up in weights next time.
So… learning the front squat off sawhorses with light weights.
3x3: front squat 69 kg, 3x3: 79 kg, 1x3: 89 kg, 1x3: 99 kg
6x3, 2x2: bb row 89 kg, db floor press 40 kg
3x8: bb row 69 kg, db floor press 32 kg
Weight: 93 kg
7x2, 1x3: deadlift 179 kg
8x2: pullup 4 kg, military press 59 kg
3x6: pullup, military press 49 kg