squat
4x8 - 105kg
Bench
6x4 - 80kg
Accessories
High pull lat row? Idk cool machine. Felt a good lat activation
Tricep pushdown
shoulder presses
al done 3x8
Deadlift-
4x8 - 107,5kg
Rows
tricep pushdowns
lateral raises
bicep curls
3x10
Yoke holds (just lifting the yoke up and holding it there for 30 seconds, ab work?)
3x30 secs
Squat:
6x4 - 130kg
Bench:
4x8 - 70kg
Accessories
Guy who made the program said i should switch the accessories on a monthly base,
So i picked some to do.
Row 3x10 (idk what the exact machine is called.)
Tricep pushdown 3x10
Lateral raises 3x10
hamstring curls 3x10
1 Like
Gotta confuse the accessory muscles
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squat
4x6 - 120kg
Bench
4x6 - 77kg
Accessories
rows 3x10
tricep pushdown 3x10
latteral raises 3x10
hamstring curls 3x10
eNd
1 Like
Squat
4x8 - 110kg Doing so “much” reps is becoming easier. I was really de-conditioned from the peak. So its coming back. Next week calls for an amrap at 80%. Form is starting to feel very effective again. Need to keep this form up.
Bench
3x4 - 82kg
100kg slingshot amrap got 9… Really wanted that 10th, didnt have a spotter so no risks taken.
Pretty happy with my benching strength.
Accessories
High pull lat rows idfk 3x10
tricep pushdowns 3x10
latteral raises 3x10
2 Likes
Happy pie day to me. I think ill have some pie. 
1 Like
I presume that means birthday. Happy birthday man! Hope you have/had a good day.
P.s if not sorry lol
The cake next to my name signals my joining date does it not?
Thanks for the birthday wish, you’re just 5 months to early haha!
2 Likes
Oh, sorry man the cake thingy didnt show up till this morning when I woke up haha (time zone difference maybe) so i didn’t see it.
Well happy cake day then!
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4x8 deadlift 120kg
Accessories stuff
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Workouts sound boring. Where’s the rep PRs?
3 Likes
Sour cherry pie with unsweetened whipped cream. Enough said.
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Got some amrap sets planned for next week. On all 3 lifts.
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Every set can be a AMRAP set though…
2 Likes
Squat
135kg x amrap ( Got 9 rested for 20-30 seconds. Did another 3.
During the set i thought i was at rep 7, if i had known i was at rep 9 i would’ve continued to to get to 10… OR more. Ah well…
Bench
75kg 4x8
Squat:
4x8 - 115kg
Bench:
90kg x amrap (got 9, Happy with this.
Fun thing: This and the squat where both 3rd attempts at my previous meet. To be repping that stuff out for 9, is pretty nice in my books.
Accessories:
High row lat pull down like
Behind the neck overheadpress
tricep pushdown/facepulls
some calf stretches / raises. (my calves are HELLA tight.)
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*Cries in poverty bench
2 Likes
*Cries in poverty deadlift
1 Like