Done with week 9 of training for the next competition. 10 more weeks till the next competition! Really looking forward to this one.
SSB squat
4x8 130kg
Felt good. I love ssb squats.
Sweeping deadlift:
4x5 150kg
Fuck these! Im ready for normal deadlifts again…
Floor press with dumbells 4x8 25kg per hand.
Rows with machine 4x8
single leg leg press 4x8
goblet squat 4x8 (3sec down 3sec up)
Bicep curls
DONE, on to week 10 of training, and also on to GAME OF THRONES ON MONDAY!!!
YESS!!!
Awesome! I’m excited to see what you hit!
Feeling fatigued AS hell. Training didnt go to well yesterday.
Highbar squat
4x6 161kg
Compared to last week with 160kg 4x8 this was BAD. Not to happy about this. But still pretty dope that im doing sets of 6-8 with 160kg on highbaaaar.
Bench:
4x5 90kg competition paused
Deadlift:
1x5 135kg pause deadlift
Skipped the other 3 sets because my lowback was feeling mad painfull. Not to good.
hyperextensions (make my back feeel good.) 4x8
Fly’s 4x8
bicep curls 4x8
tricep band pushdowns 4x8
ab wheel rollouts 4x8
Pin squat
5x5 145kg
Moved ok, didnt feel ok. Just felt sluggish.
Split squats
4x8
shoulder press 4x20
hamstring curls 4x8
leg extensions 4x8
Sounds like you need a deload brah. Stay safe.
yea, i’ve got 2 rest days now, hoping im feeling better on Friday. If it still feels bad, imma do some lighter weights instead.
Quadzilla.
It will be nice to take a deload once in a while
Squat:
4x6 160kg
Lowbar, amazing speed. Felt really good.
Floor press 4x8 60kg
No deadlift, since back wasnt feeling it. Just did some chest supported rows instead
Biceps/triceps 4x8
some quad works 4x8
highbar squat
4x5 162kg
Way better moving then last week. Form was on point to, no pain nothing. 22,5kg more then i was doing for a 4x5 1 month ago.
Benchpress
4x3 92,5kg
Changed something around on form last week, feels really good! More stable/better of the chest. Gonna get some video up soon, still playing around with it. Taking cues of some of the best 83’kg benchers there are and applying it to my bench seems to work. Shocker!
Deadlift
4x5 140kg
Feeling good again. Little bit of backpain, but nothing to serious.
Hyperextensions 4x9
fly’s 4x9
hammer curls 4x9
dead hangs (to help “backpain”) 4x as many seconds as possible
ab wheel rollouts 3x20
pin squats
4x5 147,5kg
Split squats
4x8
Shoulder press w/ dumbell
4x8
pullups 4x8
leg extensions 4x8
leg curls 4x8
Belt squat (self made) 4x20
Wut cues do you use for bench.
Squats lowbar (extra deep)
4x5 150kg
Floor press 4x5 60kg
Deadlift
2x5 150kg
One leg leg press 4x9
fly’s 4x9
Congrats you played yourself. I’ll take your cues and unlock unlimited power
Well. since i took the cues from mr.hamstringpapi who has a 200kg bench, your bench might be shooting the fuck up
Monday:
Highbar squat
4x5 155kg
2 steps back, one step forward approach with this right now. Felt amazing.
bench
4x3 95kg
Deadlift
4x5 140kg
Painfree again.
Usual accessories
Tuesday:
Pin squat 4x5 (deeper pin 140kg)
Split squat 4x8
usual accessories for tuesday
today
SSB squat 4x6 130kg
Usual accessories for wednesday.
Back on track with the log.
Im back!
day 1
4x5 highbar squat 160kg
moved very good. No complaints/no pain.
Bench:
4x3 95kg.
Deadlift
4x5 150kg
Accessories:
hyperextensions
bulgarian bridges
day 2
Pinsquat: 147,5kg 4x5
Split squat 4x8
legpump stuff/back
day 3
SSB Squat 4x5 140kg
Today’s workout:
Birthday workout!!
Tried for 180kg x an amrap. got 7. Really happy. 2 reps progress over last prep, and 7 reps progress compared to last year this time.
I will get 180kg x 10 this year. 
im alive 
