Highbar beltless 4x7 175kg
One set more than last week… Feeling way smoother than last week, Need to still work on some form stuff though… Its not just yet where i want it to be… Need to open my hips up a bit more, and sit back almost, Im not satisfied fully with this just yet…
Bench: 4x7 95kg.
Nothing to mention
Pendlay rows 4x10 50kg
Weighted pull ups 4x5 7,5kg
4x submax pull ups
Skipped the rest due to time restraints today.
Mental note to notice my progression:
This is the heaviest ive ever started a volume block. Start of this year 175 highbar beltless was the maximum set 2 weeks out from my competition, now im doing it start of the volume block for sets of 7… LFG.
Same goes for bench, maybe my 1rm hasnt increased to much, but im sure as all hell its gonna blow up soon, The baseline is WAY higher.
Deadlift, same story as bench really, baseline strength is higher then its ever been, just gotta be able to transform it into a sick PR SOON…
Same. Sometimes is good to pause for a moment and appreciate whatever progress u dun. I’m not naturally that way inclined but is good for the soul. Week to week session to session might feel shitty but big picture undeniably is gains.
Sick session, had to pull using the beater shit bar but i got it done easy nontheless.
Deadlift (conventional obviously) 6x5 167,5kg
Moving like i want more weight. At the end off the block i got a amrap with 200kg, Im aiming for atleast 10 reps.
Bench: 5x5 95kg
Weighted pushups: 12,5kg. Gonna up this with 5kg next week, soon gonna be doing these with 20kg. Lfg.
Romanian dumbell deadlift: 4x10 40kg
Leg extensions 4x20
leg curls 4x20
Training 3 days in a row because i gotta wake up early on friday, so i wanna be able to get to bed early ish tomorrow.
Tempo pin squats (4-1-0) @ rpe 7
1x5 160kg
1x5 160kg
1x5 170kg
1x5 170kg
1x5 180kg
Very good, fatigued due to yesterdays training, and in general a bit. Still doing lowbar in flats for probably this block, might try heels this saturday for a sneaky comparison.
Larsen press: 4x5 2 sec paused 90kg
Pendlay rows 4x10 - 60kg
Dumbell bench 4x15
dumbell rows 4x15
Curls 4 x20
tricep 4x20
Copenhagen planks 4x45sec
Training today: (on competition equipment)
Squat:192.5 3x3
Back to Heels. Heels are superior for me, Just looks more solid.
Bench: 105kg 3x3
Deadlift
220 x 1 @8 maybe even @7.5
182.5kg 2x3
Highbar beltless squat: 4x8 175kg
HELL YEA.
Bench: 4x8 95kg
Rows 4x10 70kg
pull ups 4x5 10kg plate
pull ups 4xsubmax bodyweight
laterall raises 4x20
facepulls 4x20
bicep curls 4x15
tricep extensions 4x15
BIIIIG PULL, lol
Conventional 5x6 172,5kg
Still moving easy, however im happy.
Benchpress: 5x5 97.5kg
Dumbell romanian deadslifts 4x10 40kg
leg extensions 4x15
leg curls 4x15
3rd day eating according to a dieet coach. 3rd day training in a row… (again due to time restraints tomorrow)
Tempo Pin Squat (4-1-1)
160x5
170x5
180x5
190x4
So they where supposed to be @8, which the 4th rep of 190kg was. The fact that i missed it was more due to low energy, slept fairly bad tonight. Idk… Theoretically the strength should’ve been there. Im gonna make sure i do 190kg x5 (I hope 200kg x 5 aswell) next week. LETS GO.
Larsen press 4x5 2 sec paused 90kg
Rows 4x10
Dumbell bench 4x15
dumbell rows 4x15
Bicep curls 4x10
tricep pushdowns 4x10
Dafuq r u talking about lol was it an 8 or a 11
the 4th rep was a good @8, than what was supposed to be rep 5 i missed.
Ive since posting my previous post came back from my statement, and will most likely be doing 180 for a 4x5 @true8 → the goal is the amrap in 3 weeks.
Squat: 3x3 197.5kg
bench: 4x3: 107.5kg
Deadlift: 3x3 190kg
working more in the home gym, Saves me some time, and it feels heavier in my home gym so thats gucci. Will make me stronger i hope.
Yesterday:
4x8 175kg
Bench: 4x8 95kg
Rows 4x10 70kg
pull ups (not weighted since i have no dip belt, gonna get one soon ish.)
Laterall raises, bicep curls, tricep stuff 4x10
Today
5x6 172.5kg deadlift
5x6 97,5kg bench
Hamstring curls, leg extensions (with bands )
What have u got set up at home? Actually may have asked you that before… have u added anything?
Not yet, but planning on expanding it a bit rn, probably a sturdier rack to start it off.
Ive got a half rack, a powerbar, a bench, and 290kg worth of plates. (way to much, but i got 2x 40kg.) Not calibrated.
Was the best i could get early covid. However the space i have available is very limited to say the least, so imo not worth investing in competition plates just yet. Its a 2,20x3m ish space, so its just enough to fit my stuff lol. But its my own place, so that adds value imo!
Tempo Pause squat: @8!
3x5 180kg
1x5 200kg !
Pr, this has been my goal since i requested tempo squats with the coach, Big fat pr.
Tempo could have been more controlled, same for the pause. Coach will be deciding the weights for me from the next block, but fucking great to have this in the books!
Larsen presses 4x5 2sec paused 90kg
Dumbell bench 4x15
Dumbell row 4x15
Bicep curls 4x15
tricep ext. 4x15
Copenhagen planks 4x45sec
What do u need space for?
Thursday:
tempo paused squat:
3x5 180kg
1x5 200kg.
Had to do it, BIG BIG pr. Fucking happy.
Larsen press 5x5 90kg
dumbell bench 4x15
dumbell rows 4x15
tricep extensions 4x15
bicep curls 4x15
copenhagen planks 4x45 secs
Today’s stuff
Squat: 3x3 197.5
Very easy.
Bench: 4x3 107,5kg
Very easy.
Deadlift 3x3 190kg
Same.
Honestly, mostly to not feel cramped. Right now its a cool space, but no space to move my fucking ass lol. I cant just sit down inbetween sets, or have any space for another machine.