Today’s training at 4 PM - 3/3/3 week - OHP day
Optional Hypertrophy
Barbell curls 3 x 10 x 65 lbs
Single arm dumbbell triceps extension 15x15 lbs + 10x20lbs + 8x20lbs
Rear laterals 3 x 12 x 10 lbs
Optional Conditioning
Battle rope 7 min (15 sec on / 45 sec off)
Today’s training at 4 PM - 3/3/3 week - DL day
Deadlift - last set 6 x 305 lbs
Squat - 5 x 10 x 120 lbs
Hanging leg raises - 3x10 + 1x7 + 1x5
Optional Conditioning
Rowing Ergometer 7 min (30 sec fast / 30 sec slow)
Today’s training at 7 PM - 3/3/3 week - Bench Press day
Optional Hypertrophy
Barbell curls 3 x 10 x 65 lbs
Single arm dumbbell triceps extension 20 x 15 lbs + 8 x 20 lbs + 8 x 20 lbs
Rear laterals 3 x 12 x 10 lbs
Optional Conditioning
Battle rope 7 min (15 sec on / 45 sec off)
Yesterday’s training at 17 PM - 3/3/3 week - Squat day
Squat - last set 8 x 190 lbs
Deadlift - 2 x 10 x 185 lbs + 3 x 10 x 195 lbs
Hanging leg raises - 10-10-10-9-6
Optional Conditioning
Bike 7 min (30 sec fast / 30 sec slow)
Today’s training (bonus day)
Hang power clean 5 3 1. Top set 3 x 175 lbs (form was not perfect, will take 170 as my one rep max with perfect technique)
Today’s training at 4 PM - 5/3/1 week - OHP day
Optional Hypertrophy
Barbell curls 3 x 8 x 70 lbs
Single arm dumbbell triceps extension 20x15 lbs + 9x20lbs + 7x20lbs
Rear laterals 3 x 12 x 10 lbs
Optional Conditioning
Battle rope 7 min (15 sec on / 45 sec off)
Today’s training at 10 AM - 5/3/1 week - DL day
Deadlift - last set 5 x 320 lbs
Squat - 5 x 10 x 125 lbs
Hanging leg raises - 3x10 + 4x5
Optional Conditioning
Rowing Ergometer 7 min (30 sec fast / 30 sec slow)
Today’s training at 1 PM - 5/3/1 week - Bench Press day
Optional Hypertrophy
Barbell curls 3 x 11 x 65 lbs
Single arm dumbbell triceps extension 20 x 15 lbs + 8 x 20 lbs + 7 x 20 lbs
Rear laterals 3 x 12 x 10 lbs
Optional Conditioning
Battle rope 7 min (15 sec on / 45 sec off)
Today’s training at 16 PM - 5/3/1 week - Squat day
Squat - last set 5 x 200 lbs
Deadlift - 135-155-185-205-225 lbs x 10 each
Hanging leg raises - 10-10-10-7&3-10
Optional Conditioning
Bike 7 min (30 sec fast / 30 sec slow)
Today’s training at 4 PM - 5/5/5 week - OHP day
1 Overhead Press - last set 12 x 95 lbs
2 Bench Press - 5 x 10 x 105 lbs
3 Pull ups - 20-15-15-12-10
Optional Hypertrophy
4 Barbell curls 3 x 10 x 65 lbs
5 Single arm dumbbell triceps extension 3 x 10 x 20 lbs
6 Rear laterals 3 x 12 x 10 lbs
Yesterday’s training at 5 PM - 5/5/5 week - DL day
Hang power clean - last set 10 x 135
Deadlift - last set 6 x 305 lbs
Squat - 5 x 10 x 135 lbs
Leg raises - 4x10
Today’s training at 10 AM - 5/5/5 week - Bench Press day
Bench Press - last set 10 x 135 lbs (had to do my workout in a gym with a shitty bench bc travelling)
OVH Press - 5 x 10 x 75 lbs
Pull ups - 5 x 12
Bunch of body weight (muscle ups, tucked front levers etc.)
Curls 3 x 15 x 56 lbs
Today’s training at 12 AM - 5/5/5 week - Squat day
Squat - last set 8 x 185
Assistance only BW
6 x 4 muscle ups
6 x 30 sec hold tucked front lever
32 dips and 48 pulls ups in 8 min
Today’s training at 10 AM - 3/3/3 week - OHP day
OHP press - last set 7 x 105 lbs
Assistance: calisthenics
Today’s training at 8 PM - 3/3/3 week - DL day
DL - last set 6 x 305 lbs
Today’s training at 1 PM - 3/3/3 week - Bench press day
BP - last set 10 x 145 lbs
Today’s training at 11 AM - 3/3/3 week - Squat day
Squat - last set 3 x 195 lbs (didn’t push it because pretty tired of the week).
Currently I’m doing 531 FSL + bodyweight assistance (Muscle ups, L pull ups, dips, diamond push ups, handstand etc.)
Today’s training at 1 PM - 5/3/1 week - OHP day
OHP- last set 5 x 110 lbs
Today’s training at 8 PM - 5/3/1 week - DL day
Deadlift - last set 4 x 325 lbs
Today’s training at 1 PM - 5/3/1 week - BP day
Bench Press - last set 10 x 150 lbs
Today’s training at 1 PM - 5/3/1 week - Squat day
Squat - last set 3 x 205 lbs
FSL - 8 x 165 lbs