Training Log of Guhkes!

Training Training Logs
161

19.6.2010

Week A, Day 4 Strength (lower body)

WU: jogging and active streching, 30 x KB swing (24 kg), 10 wallball, 30 KB swing, 20 wallball

1a) squat, to 3RM, 40/3, 50/3, 60/3, 70/3, 80/3, 83/3
1b) DL, to 3RM, 50/3, 60/3, 70/3, 80/3, 90/3, 100/3
rest as needed

2a) hack squat (bar behind back), 5 x 8, 50 kg
2b) ball pass sit-up (3 kg medball) 5 x 8
60 sec rest after b.

3a) glute-ham raise, 5 x 8
3b) Ab wheel, 5 x 8
60 sec rest after b.

  1. KB squatswings, 6 x 10, 24 kg
    30 sec rest

Notes:
1a) last set was quite tough.
1b) did 8.6.2010 with 105 kg, but I guess combination of squatting and DL:ing takes it toll.
2a) haven’t done this before, really felt these in my front thighs. The gym has leg extension dvice, but I rather do it like this. I’ll try to add weight gradually.
2b) explanation first: lay down on the ground with hands over your head (on the ground) with medball between your legs (ankle area). Raise your feet and bring them up to your hands and pass the ball to your hands. Lower legs to the ground and bring your hands (holding the ball) now above your head (vertical to the ground). Sit-up by only using your abs (not swinging your arms) and place the ball between the legs. Repeat 7 more times.
3a) humbling experience. Haven’t done these before either. Did these on the ground anchoring my feet under rack. Had to push my self upwards way too much. This is definately one of my weak link. May very well explain the quite moderate DL and squat PR’s. I have to do these in the future for a very long time.
4) I did these few months back once but had forgotten them complitely since. Good conditioning exercise and suited well for giving some extra volume to my leg work. This is how you do them: normal 2-arm KB/DB swing except immediately after the forward hip thrust, you do a quick squat when KB/DB is in or near the pivotal point of the swing. You don’t have to swing the weight very high, allthough in the beginning it might help you learn the exercise. This is techically pretty easy once you just get the timing right and are able to make a speed squat. Bit like going under the bar in the clean or barski clean. You can do these either straight set or every other rep alternating with normal swing or how ever you decide. The heavier, the better. One challenge might be doing 100 swings with every other rep being squatswing.

162

21.6.2010

Week B, Day 1 Strength (upper body)

WU: 1000 m row, 20 KB swings, 20 push-ups, facepulls, KB high pulls, stretching

1a) DB row to 3RM, 18/3, 20/3, 24/3, 26/3, 29/3, 32/3, 34/3
1b) Bench press to 3RM, 40/3, 50/3, 60/3, 70/3, 75/3, 80/3
rest as little as needed

2a) Power curl, 5 x 8, 35 kg
2b) TGU, 5 x 8, 16 kg KB
rest as little as needed, max 60 secs

3a) CGBP, 5 x 8, 45/8 + 4 x 50/8
3b) KTE, 5 x 8, 8-8-8-6-8
rest as little as needed, max 60 secs

  1. KB complex
    a1) KB swings 5-4-3-2-1 reps
    a2) push-ups 5-4-3-2-1 reps
    b1) KB snatch 5-4-3-2-1 reps
    b2) dips 5-4-3-2-1 reps
    c1) KB jerk 5-4-3-2-1 reps
    c2) pull-ups 5-4-3-2-1 reps
    as fast as possible, but with proper technique
    Time: 8 mins 30 secs

Workout lasted 69 mins.

Notes:
1a) first time I did heavy 1-arm rows, tried to do with proper technique without too much body movement
1b) pleasent surprise, haven’t flat benched for a long time. Seems that strength has stayd well just by doing heavy dips and OHP. My 1RM is 95 kg from one year ago. Last time I maxed out, it was 85 kg (which is about todays 1RM). Let’s see if I can get to 95 kg again or even 100 kg mark which would be really big for me.
2a) used 5 kg more than last time, also had to use more body movement. I see and use this more as a whole body exercise than plain bicep exercise.
2b) TGU’, you just got to love them.
3a) used 5 kg more on last 4 sets than before. So I see minor improvment there.
3b) KTE’s were also little better than last time, though I allowed little more swing on the last reps than in previous workout.
4) more volume to the upper body, dips started to feel heavy even though they were just BW. Also the pull-ups felt heavy because of KTE’s.
Once again a good workout.

163

22.6.2010

Week B, Day 2 Dynamic (lower body)

WU: 500 m row, running, 20 x KB swing, light squats, burpees

1a) squat, 8 x 2, 50 kg (55% 1RM)
1b) broad jumps, 8 x 3

2a) jump squat, 8 x 2
2b) sprints, 8 x 2

3a) opposite hand-leg touches, 4 x 10
3b) reverse hyperextensions, 4 x 10

  1. KB combat complex
  • Snatch, 5/hand
  • Clean and Jerk, 5/hand
  • Front Squat, 10
  • Reverse Lunge, 5/leg
  • High Pull, 10
  • One Arm Row, 5/hand
  • Two Hand Swings, 10
    Total of 70 reps/round
    3 rounds, 60 sec rest between the rounds, time 9 mins 15 sec

Notes:
1a and 1b) squats felt good, could really focus on the explosive lift. Did the broad jumps so that I jumped, stood on the landing place and concentrated and did the next jump and 3rd like the 2nd. I put item to measure the distance after 3rd jump. My goal was to improve the distance each set. I could do it until the 6th set. Also the last set was same as the fith, which was best so far. Interesting to see after few weeks, if I can improve on the distance and how much.
2 & 3) same as week A
4) Last time I did this, it took me 10 mins 37 secs and now it was 9 mins 15 secs, so quite improvment. have to say that I did it last time bit cautiously and with proper technique since it was the 1st time.
Good workout, again. For me it’s not always but last few weeks it has been quite good times.

164

24.6.2010

Weights in kilos.
Week B, Day 3 Dynamic (upper body)
1a) chin-up, 8 x 3, BW
1b) 1-arm pushpress + toss with 10 kg medball, 8 x 3

2a) inverted row, 8 x 3, BW
2b) push-ups (plyo), 8 x 3, BW

3a) over back toss, 10 x 5, 3 kg medball
3b) forward ball throw, 10 x 5, 3 kg medball

  1. Complex
  • DL
  • SDHP
  • Hang power clean
  • pushpress
  • row
    4 rounds, weights 20-25-30-35 kg
    Time 6:58 including 60 sec rests between the rounds.

Notes:
1b) tried this for the first time. I tossed the 10 kg medball as high as I could with little pushpress action. This is a plyo exercise for the OHP.
3a) haven’t done these long time ago. Explosive posterior chain action alternated with 3b
3b) haven’t done these long time ago. Explosive action for the anterior chain.

Workout lasted 54 mins.

165

26.6.2010

Week B, Day 4 Strength (lower body)

WU: 500 m row, 30 x KB swing, running, active stretching, leg swings etc.

1a) front squat, to 3RM, 40/3, 50/3 (2 first sets from bottom position), 60/3, 65/2, 50/3, 55/3, 60/3
1b) sumo DL, to 3RM, 50/3, 60/3, 70/3, 80/3, 90/3, 110/2, 100/3

2a) Good mornings, 5 x 8, 40/8 + 50/8 x 4
2b) Ab wheel, 5 x 8

3a) wallball, 5 x 8, 10 kg medball
3b) windmill, 5 x 8, 20 kg KB

Notes:
1a) 65 kg was too much this time for 3 reps. Lowered weight and climbed back to 60 kg again.
1b) first time I did sumoDL, considering that all went well. Could pull 110 kg twice. I feel that I can pull more with sumo than classic DL.
2a) using approx. 50% of 1RM squat weight (from Bill Starr’s article)
3a) more volume to the quads

Workout lasted 55 mins. Felt really energetic througout the wo. There was no extract, because I did 3a and b back to back and that was tough enough after other heavy stuff.

166

27.6.2010

50 min run with wifey.

28.6.2010

Weights in kilos.
Week A, Day 1 Strength (upper body)

WU: 1 K row, KB swings, pushpresses, BW chins, push-ups and OHP’s.

1a) Chin-ups to 3RM 5 kg/3, 10/3, 15/3, 20/2, 17,5/3 15/3
1b) OHP to 3RM, 35/3, 40/3, 40/3, 45/3, 52,5/2, 47,5/3 (first 2 sets from pins)
rest as needed

2a) Power curl, 5 x 8, 35 kg in all sets
2b) TGU, 5 x 8 (4/hand), 16 kg KB
max 30 sec rest

3a) CGBP, 5 x 8, 50/8, 50/8, 50/8, 50/8, 50/8
3b) KTE 5 to tech fail, 8-8-8-7-8
60 sec rest

4)KB complex, reps 5-4-3-2-1 → 15 per hand per exercise => total of 180 reps
a1) snatch
a2) pushpress
b1) clean
b2) jerk
c1) 1-arm swing
c2) 1-arm thruster
Time was 10 mins 41 secs with two 1 min rests.

Notes:
1a) when I did first wo with this program, I did this day for 1RM + 3x90%. Then I pulled 22,5kg twice in the attempt for triple in the last set. Now I couldn’t pull 20kg three times so this was little disappointment.
1b) last time I pressed 50kg once but failed on 55 kg. Now I could press 52,5 twice so this wasn’t bad.
2a&b) power curls felt heavier than last time, but TGU’s went pretty well. Did these with as little rest as possible.
3a&b) CGBP’s are feeling little easier each time I do them. KTE’s felt heavy though.
4) upper body was pretty beat after this. Well, it has time to recover till Thursday.

Training took 72 mins.

Morning body weight has varied between 72 - 73 kg last few weeks.

167

29.6.2010

Week A, Day 2 Dynamic (lower body)

WU: 500 m row, running, KB swings, active strecthing (especially the lower body)

1a) Power clean 8 x 2 with 50 kg (about 70% 1RM)
1b) jump lunges 8 x 3, BW
60 sec rest after 1b

2a) vertical jump 8 x 2, BW
2b) sprints 8 x 2, 1 sprint about 20 - 25 m
60 sec rest after 2b

3a) V-sit-ups 4 x 10
3b) reverse hyperextensions 4 x 10
60 sec rest after 3 b

  1. KB training
  • 10 KB swings
  • 10 KB squatswings
    5 rounds

Workout lasted 50 mins.

Notes:
1a) used 10 kg heavier weight than last time. This felt somehow better.
2) nothing special
3) same as last time
4) I rested as little as possible. Didn’t time this though. Got good pump to the legs, swings take care of the hammies and squatswings does it for the quads.

Ok workout.

168

1.7.2010

Week A, Day 3 Dynamic (upper body)

WU: KB complex, reps 5-4-3-2-1, 16 kg KB
a1) 1-arm swing = 30 reps
a2) push-ups = 15 reps
b1) snatch = 30 reps
b2) dips = 15 reps
c1) 1-arm jerk = 30 reps
c2) pull-ups = 15 reps
Total of 135 reps

1a) 1-arm DB hang snatch, 8 x 3, 20 kg DB
1b) Dips, 8 x 3, BW
60 sec rest after b.

2a) inverted row, 8 x 3, BW
2b) plyo push-ups, 8 x 3, BW, full ROM using KB handles as parallettes
60 sec rest after b.

3a) burpee - pull-up, 10 x 5
3b) GHR sit-up - ball throw, 10 x 5, 3 kg med ball for the first 7 sets, 2 kg med ball for the rest.
30 sec rest after both exercises.

WO lasted 53 mins.

Notes:
Nothing special really. Everything was ok.

169

2.7.2010

Week A, Day 4 Strength (lower body)

WU: 500 m row, 5 rounds: KB swing x 10, 30 sec rest, KB squatswing x 10, 30 sec rest, repeat. Stretching.

1a) squat, to 3RM, 40/3, 50/3, 60/3, 75/3, 85/3, 80/3. 3RM PR!!
1b) DL, to 3RM, 50/3, 60/3, 70/3, 80/3, 105/3, 100/3
rest as needed

2a) hack squat (bar behind back), 5 x 8, 50 kg
2b) ball pass sit-up (3 kg medball) 5 x 8
60 sec rest after b.

3a) glute-ham raise, 5 x 8
3b) Ab wheel, 5 x 8
60 sec rest after b.

WO lasted 67 mins.

Notes:
1a) New squat 3RM. Previous was 83 kg. That was really good, allthough it gives 1RM of 90 kg, which I already squatted. But considering that the squat was supersetted with heavy DL, I think it is very promising.
1b) DL was good too. 105 kg came up nicely though my grip was about to give up on the last set (I used clean grip).
2) more volume to thighs and some ab work
3) more volume to hamstrings and more ab work. I really should do GHR more often and place it to earlier in the training to get better result.

No finisher this time. I was quite done already. Good session!

4.7.2010

Running with wife for 35 mins. Run included 4 sprints of 300 meters. Last 15 mins was raining heavily.

170

6.7.2010

Week B, Day 1 Strength (upper body)

WU: 500 m row, KB swings, push-ups, KB high pulls, stretching

1a) DB row to 3RM, 18/3, 20/3, 24/3, 26/3, 29/3, 35/3, 35/3
1b) Bench press to 3RM, 40/3, 60/3, 60/3, → 70/3, 75/3, 80/3, 82,5/3 (first 3 sets from the pins)
rest as little as needed

2a) Power curl, 5 x 8, 35 kg
2b) TGU, 5 x 8, 16 kg KB
rest as little as needed, max 60 secs

3a) CGBP, 5 x 8, 50 kg
3b) KTE, 5 x 8, 8-8-7-8-8
rest as little as needed, max 60 secs

No finisher.

Training lasted 71 mins. More than earlier, but that’s just because I had to take turns on bench, had few short chats about training with the colleque.

Notes:
1a) the workplace’s gym doesn’t have heavier DB, so I used it for couple of sets. Future I either have to change the exercise, do multiple sets with it or longer set.
1b) my bench is up nicely again. I checked my notebooks and saw that last time I’ve used BP as a exercise, was back in February, when I was doing 5/3/1. Then the top press was one rep of 85 kg and using 1RM calculator, I should be well over that now.
2 & 3) nothing special. TGU’s are getting more fluent. I just have to try 20 kg KB next time.

I was pretty beat after regular workout and already spent too much time in the gym, so didn’t do any finisher today. This is start of the 4th week in the row and I’m definately starting to feel it. Still 3 more workouts before the break, which is at least four days. After the break, I just might try out few maxes or just keep on milking the gains, if there is more to come. I have to think this over.

171

7.7.2010

Week B, Day 2 Dynamic (lower body)

WU: 500 m row, running, KB swings, light squats, stretching

1a) squat, 8 x 2, 50 kg (55% 1RM)
1b) broad jumps, 8 x 3

2a) jump squat, 8 x 2
2b) sprints, 8 x 2

3a) opposite hand-leg touches, 4 x 10
3b) reverse hyperextensions, 4 x 10

4a) face pulls with band, 3 x 10
4b) Cuban rotations, 3 x 10, 4 kg DB’s

Notes:
1a and 1b) same as 2 weeks ago. Placed an item where I landed the 3rd jump. I got exactly where I was 2 weeks ago, so no improvment in the distance. I got the best distance with sets 4 and 6, which were equal. I was expecting little improvment, but it is what it is.
2a and b) same as before
3a and b) same as before
4) did little accessory work for my shoulders, they felt bit worn after previous day.

Legs were tired from the get go. That’s probably because of the Sunday run with few sprints. I’m really looking forward to the break ahead. And that tells me that it is really a time for that.

The coming break is from 9th till 23rd of July. It’s way longer than I originally planned, but my SO wanted another road trip on our holiday. I will probably have 2 - 3 opportunities of getting to the gym in that time period. Not going to do heavy stuff, probably just some light movements with the same exercises I use in the program and conditioning.

I will not test my PR’s before the end of the week 31. After the break I still have 2 full weeks training (8 wo’s) and time for few days rest and time to test PR’s before my jujitsu starts again.

172

8.7.2010

Weights in kilos.
Week B, Day 3 Dynamic (upper body)
1a) chin-up, 8 x 3, BW
1b) 1-arm pushpress + toss with 10 kg medball, 8 x 3

2a) inverted row, 8 x 3, BW
2b) push-ups (plyo), 8 x 3, BW

3a) over back toss, 10 x 5, 3 kg medball
3b) forward ball throw, 10 x 5, 3 kg medball

Notes:
Nothing special. No self-torture this time. I started to feel the effect of my diet and past 4-weeks. I took it easy, since next day was heavy leg day.

173

9.7.2010

Week B, Day 4 Strength (lower body)

WU: 500 m row, 30 x KB swing, running, active stretching, leg swings etc.

1a) front squat, to 3RM, 40/3, 45/3, 50/3, 55/3, 60/3, 65/3
1b) sumo DL, to 3RM, 50/3, 60/3, 70/3, 80/3, 90/3, 110/3 PR, 100/3

2a) Good mornings, 5 x 8, 50 kg
2b) Ab wheel, 5 x 8

3a) wallball, 5 x 8, 10 kg medball
3b) windmill, 5 x 8, 20 kg KB

Notes:
1a) little improvment. Last time I front squatted 65 kg only twice, but now I got 3 reps (although last reps was quite slow).
1b) same here. Last time I got 110 kg only twice and now I got all 3 reps. This is my new PR in DL (conventional or sumo).

I was glad to pull this off before my vacation started. I was looking forward to rest already.

174

13.7.2010

Deload training between vacation trips.

1a) chins, 3 x 5, BW
1b) OHP, 3 x 5, 28 kg

2a) squat, 3 x 5, 50 kg
2b) jump squat, 3 x 5, BW

3a) GHR, 3 x 5
3b) ab-wheel, 3 x 5

  1. Finisher
  • sit-up - pull-up 5 reps
  • TGU 10 reps (5/hand)
  • burpee - chin-up 5 reps
  • KB snatch 10 reps (5/hand)
    3 rounds with 60 sec rest between rounds

Workout lasted 44 mins. Felt great to be in the gym after 3 days total rest.

175

15.7.2010

Deload training.

Visited my friend who co-owns a gym in another city. Went to this place for the 1st time.

I did these following exercises (as I remember them, didn’t have my note book with me).

  • 32 kg KB swings
  • Bench press, 3 or 4 sets of 5 reps, 50 - 60 kg
  • chins and pull-ups with different grips, 4 or 5 sets of 5 reps
  • DL, 3 x 5, 60 - 70 kg
  • seated rows, 3 x 5, moderate weight
  • DB BP, 3 x 5, 20 kg
  • OHP (in machine), 3 x 5, moderate weight
  • leg curls, 3 x 5, moderate weight

In the end I did few sit-ups and some burpees.

The place was nice, but it was commercial gym which I didn’t like. They had few free weights, which was ok.

Random, easy workout as it was supposed to be.

_________________________________________________________-

Days 18. - 22.7.2010

We were at a cabin for a few days. Slept well and went trekking or run every day. Times varied from 3 hour trek to 45 min run. I have to admit, I did drank few beers and had some candy (slapping my self now). Otherways meals were healthy and low carb. Holiday went quickly as always.

176

23.7.2010

Weights in kilos.
Week A, Day 1 Strength (upper body)

WU: 1 K row, KB swings, pushpresses, BW chins, push-ups and OHP’s.

1a) Chin-ups to 3RM, 3/BW, 5/3, 10/3, 15/3, 20/3, 15/3
1b) OHP to 3RM, 30/3, 38/3, 43/3, 48/3, 50/3, 45/3
rest as needed

2a) Power curl, 5 x 8, 35 kg in all sets
2b) TGU, 5 x 8 (4/hand), 16 kg KB
max 30 sec rest

3a) CGBP, 5 x 8, 50/8, 50/8, 50/8, 50/8, 50/8
3b) KTE 5 to tech fail, 8-8-8-8-8
60 sec rest

4)KB complex, reps 5-4-3-2-1
a1) snatch
a2) windmill
b1) high pull
b2) jerk
c1) 1-arm swing
c2) dips
Time was 9 mins 34 secs with 1 min rests between a-b and b-c.

Notes:
1a) last time I couldn’t pull 20 kg for 3 reps, but now I succeeded.
1b) got 3 reps with 50 kg. Previously I’ve got 2 reps with 52,5 kg, so this is about the same.
In other exercises I used the same weight as before.
4) 9 and half mins of huffing and puffing. Upper body was quite pumped after this.

177

24.7.2010

Week A, Day 2 Dynamic (lower body)

WU: 500 m row, running, KB swings, active strecthing (especially the lower body)

1a) Power clean 8 x 2 with 50 kg (about 70% 1RM)
1b) jump lunges 8 x 3, BW
60 sec rest after 1b

2a) vertical jump 8 x 2, BW
2b) sprints 8 x 2, 1 sprint about 20 - 25 m
60 sec rest after 2b

3a) V-sit-ups 4 x 10
3b) reverse hyperextensions 4 x 10
60 sec rest after 3 b

  1. KB training
    Goal was to do 50 KB swings and 50 squatswings as fast as possible with 24 kg KB. This is how I did it.
    10 swings, 10 squatswings, 10 swings, 10 squat swings (all these back to back). Rested as little as needed and after that just 10 + 10 x 3 with as short rests as possible between.
    These 100 reps took me 4 mins 31 sec. MY LEEEEGSSSSSSS!!!

Workout lasted 49 mins.

178

26.7.2010

Week A, Day 3 Dynamic (upper body)

WU: 500 m row, push-ups

  • 5 burpee - pull-ups
  • 5 power sit-up - chin-ups
  • 10 KB swings (24 kg)
    2 rounds

1a) 1-arm DB hang snatch, 8 x 3, 20 kg DB
1b) Dips, 8 x 3, BW
60 sec rest after b.

2a) inverted row, 8 x 3, BW
2b) plyo push-ups, 8 x 3, BW, full ROM using KB handles as parallettes
60 sec rest after b.

3a) burpee - pull-up, 10 x 5
3b) GHR sit-up - ball throw, 10 x 5, 3 kg med ball for the first 7 sets, 2 kg med ball for the rest.
30 sec rest after both exercises.

WO lasted 50 mins.

Notes:
Nothing special really. Lots of burpee - pull-ups (for me at least). I was sweating quite a bit, because it was very hot day and burpee - pull-ups tend to have that effect.

Morning BW has dropped to 71 kg from 73+ kg after the holiday (in 3 days). As I said, it’s been hot and I must pay more attention to drinking enough water and add some salt to meals.

179

27.7.2010

Week A, Day 4 Strength (lower body)

WU: 500 m row, running, active stretching, 50 KB swings

1a) squat, to 3RM, from pins 40/3, 50/3, box squats 60/3, 70/3, normal squat 80/3, box squat 80 kg
1b) DL, to 3RM, 60/3, 70/3, 80/3, 90/3, 100/3, 110/1
rest as needed

2a) hack squat (bar behind back), 5 x 8, 50 kg
2b) ball pass sit-up (3 kg medball) 5 x 8
60 sec rest after b.

3a) glute-ham raise, 5 x 8
3b) Ab wheel, 5 x 8
60 sec rest after b.

WO lasted 71 mins.

Notes:
1a) after first 2 sets from pins I wanted to try box squat. Problem was, that the gym don’t have adjustable bench, which would be suitable for this use. First 2 seta I used big trash bin, but it was too high to break parallel and to the last set I found a plastic box for carrying stuff, which was good height. I’ll do some box squats in my training in the future to better my squat technique. The 80 kg of normal squatting was a struggle. I think the experiments with box squats messed things up a bit, but it wasn’t a stellar day anyways.
1b) got 110 kg only once. I’m clearly weaker in the conventional DL form than in sumo style.
2 and 3) nothing special

The first week after holiday wasn’t all bad. I was better in upper body max day than before holiday and about the same in the max lower body day. 1 more week of training, couple days of rest and then I’ll try to break my current PR’s before my jujitsu starts again and I have to cut down my weight training a notch.

180

30.7.2010

Week B, Day 1 Strength (upper body)

WU: 2 rounds of

  • 500 m row,
  • 10 burpee - chins
  • 20 KB swings (24 kg),
  • 10 renegade rows with push-ups

Strength:
1a) DB row to 3RM, 20/3, 26/3, 29/3, 32,/3, 34/3, 35/3
1b) Bench press to 3RM, 50/3, 60/3, 70/3, 75/3, 82,5/3, 70/3
rest as little as needed

Accessory lifts:
2a) Power curl, 3 x 8, 40 kg
2b) TGU, 3 x 8, 20 kg KB
rest as little as needed, max 60 secs

3a) CGBP, 3 x 8, 55 kg
3b) KTE, 3 x 8, 8-8-8
rest as little as needed, max 60 secs

No finisher.

Training lasted 59 mins.

Notes:
1a) the workplace’s gym doesn’t have heavier DB.
1b) I’m mad to myself. I did bench this 82,5 for 3 reps last time, but I didn’t mark it to my notebook. I could have tried 85 or 83 kg if I knew that. Now I kind of played little safe. Well, I’ll max this out anyway in one week.
2 & 3) used heavier weights than before, but also cut volume to 24 reps from 40 reps.