They made me do it

Fri 24-1-2025

83 now.

Bend, stretch, squat. 5 each.

Squat 10 sets of 3, each set followed by 5 rader pulls.
Back squat. (20 k) 3. (30) 3. (40) 3. (50) 3. (62.5) 3. (72.5) 3. (82.5) 3. (95) 3. (50) 3. 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.

Cleans and presses. 2 sets warmup and 3 sets 5.
(20 k) 2. (35) 1. (32.5) 5. (30) 5. 5.
Heels raise. 3 x 20.
(65 k) 20. (77.5) 20. (87.5) 20.

Assisted Chins. (27 k. assist) 12. (41 k. assist) 15.

Training time 1 hour and 25 minutes.

2 Likes

Wed 29-1-2025.

83 now.

Bend, stretch, squat. 5 each.

Cleans and Presses. (20k) 2. (32.5) 1. (35) 1. (32.5) 3. 3. 3. 3.

Seated Heels raise. (51 k) 12. 12. 12.

One arm dumbell rows. (17.5 k) 10. (25) 14.

Breathing Squat. warmup, 10 singles, (20 k) ----- (65 k) 2 Rader pulls after each squat.
75 k - 20, followed by Rader pulls. 20.

Training time 1 hour and 16 minutes.

2 Likes

MON 3-2-2025.

83 now

Bend, Stretch, Squat. 5 reps each.

Front Squat 10 sets of 3, each set followed by 5 rader pulls.
(20 k) 3. (30) 3. (40) 3. (45) 3. (50) 3. (55) 3. (60) 3. (67.5) 3. (72.5) 3. (50) 3.
rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.

Dumbell Cleans and presses. 5 sets of 3.
(6 k’s) 3. (8 k’s) 3. (10 k’s) 3. (12.5 k’s) 3. (15 k’s) 3 Cleans and partial presses.

Single leg Heels raise on block. (10 k.) 10. (17.5 k.) 14. (12.5 k) 15.

Assisted Chins. (27 k assist) 13. (41 k assist) 15.

Workout time 1 hour and 14 minutes.

3 Likes

Fri 7-2-2025

83 now.

Bend, stretch, squat. 5 reps each.

Cleans and Presses. (20k) 2. (22.5) 5. (27.5) 3. (32.5) 1. (37.5) 1. (42.5) F. … Power clean (47.5) 1.

Heels raise. (102.5 k) 10. (112.5) 10. (120) 10.

One arm chest supported rows. (28.75 k) 13. (25 k) 15.

Trap bar deadlift. Low handles. (67.5 k) 3. (87.5) 3. (110) 3. (112.5) 3. (110) 3.

Training time 1 hour, and 12 minutes.

4 Likes

Wed 12-2-2025.

83 now.

Bend, stretch, squat. 5 each.

Interesting … Have lingering rib pain following a strain in the garden. Wearing my lifting belt is very painful, so I trained without it today. My back and belly handled everything without problems. Maybe less than max efforts just don’t need a belt.

Squat 10 sets of 3, each set followed by 5 rader pulls.

Back squat. (20 k) 3. (30) 3. (40) 3. (52.5) 3. (62.5) 3. (72.5) 3. (82.5) 3. (95) 3. (50) 3. 3.

rader pulls. 5. 5. 5. 5. 5. 5. 5. 5. 5. 5.

Cleans and presses. 2 sets warmup and 3 sets 5.

(20 k) 2. (35) 1. (32.5) 5. 3. (30) 5.

Heels raise. 3 x 20.
(67.5 k) 20. (77.5) 20. (87.5) 20.

Assisted Chins. (27 k. assist) 14. (41 k. assist) 15.

Training time 1 hour and 23 minutes.

3 Likes

Mon 17-2-2025.

83 now.

Bend, stretch, squat. 5 each.

Cleans and Presses. (20k) 2. (32.5) 1. (35) 2. (32.5) 3. 3. 3. 3.

Seated Heels raise. (51 k) 13. 12. 12.

One arm dumbell rows. (17.5 k) 10. (25) 15.

Breathing Squat. warmup, 10 singles, (20 k) ----- (65 k) 2 Rader pulls after each squat.
75 k - 20, followed by Rader pulls. 20.

Training time 1 hour and 17 minutes.

2 Likes