Today:
4x2 220kg squat
need to focus more on my rooting. I notice when i do it propperly, both depth and my form is better… I got a little lazy with it recently. Idd rate all the sets at about an rpe 8. Lets go.
Bench 5x2 115kg
Rpe 6 or so.
Deadlift (sumo)
4x2 195kg
Squats 4x8 - 187,5kg
Bench: 4x8 - 97,5kg
Rows 4x10
weightedpull ups 4x5 12,5kg
Facepulls 4x infinity
laterall raises 4x10
bicep tricep superset 4x10
Deadlift: 4x4 185kg
Bench: 4x5 105kg
Romanians 4x10
weighted pushups 4x10
hamstring curl 4x10
leg extensions 4x10
Squat: 4x5 200kg
Noticed my heels coming of the floor again, looking at other recent video’s its something ive been doing more and more. Wondering if its a problem since my squat is going up KG wise…
Gonna try and focus on the rooting allot (which did help on monday with the volume sets) this saturday for the singles. Lets see what it does. Kinda shows me even though im clearly fairly ok at squats, you constantly gotta be looking at your form, and making sure its all gucci.
Bench: 4x3 107,5kg
Nothing much.
Rows 4x10
Dumbell curls
tricep extensions
copenhagen planks
Squats; 4x1 225kg
first 3 moved at about a 8, last one at like a 9 ish. Squats heating up. Fucking great.
Bench: 5x1 117,5kg
Moving as easy as the 115kg last week. Bench is going good. Gonna bench a thicc PR in 3 weeks.
Deadlifts 3x1 207,5kg
Moving bad. Deadlifts just feel bad and off, cant really explain. When i look it back it looks pretty clean and nice, Moved my stance in for the last single which made it feel way better, so the smaller stance sumo is for sure the move. Next week is gonna be interesting. We just gonna do a bunch of singles with 200kg with the smaller stance to ingrain it.
Got some new a7 gear, and got a bunch of free goodies. Always a blast buying gear from them.
Squat: 4x6 195kg.
Almost at the point where i can say 200kg is working weight for my lightest squat day of the week.
Bench: 4x6 100kg
Weightedpull up 4x5
rows 4x10
laterall raises 4x15
tricep ext. 4x10
bicep curls 4x10
facepulls 4x20
A7 hoodies is my favourite
I love the tights. the material is pretty thicc
Deadlift (conventional) 4x4 185kg
Still dont know wtf im doing with deadlifts, both sumo and conventional feel ok ish.
Idk which is the right move, we tried pushing conventional, but it obviously didnt go as planned, but now sumo also feeling mediocre…
Bench: 4x5 105kg
Good.
Leg curls 4x20 ← Really slow and controlled, hamstrings were burning.
Leg extensions Same story.
Weighted pushups 4x8
The design/aesthetics just don’t do it for me. Virus when is on sale ftw
Squat: 4x3 207,5kg
Bench: 4x3 107,5kg
Rows 4x10
Dumbell bench 4x12
dumbell rows 4x12
tricep extensions 4x12
bicep curls 4x12
copenhagen planks 4x30 secs
training:
4x1 232,5kg squat
5x1 120kg bench
4x1 200kg deadlift
2x1 210kg deadlift
Got some tips from a guy at the gym thats good at deadlifts, feeling way more solid. Now just gotta get this deadlift up to par with mah squat.
Next week is gonna be juicy. 2weeks out
Squats: 4x6 - 195kg
Bench: 4x6 - 100kg
Pull ups
bicep curls
tricep extensions
facepulls
laterall raises
deadlift 5x3 185kg
bench 4x5 105kg
Weightedpushups 4x10
romanian deadlifts 4x15
leg curls 4x20
leg extensions 4x20
Squat: 5x2 - 207,5kg @rpe lol
Bench: 5x2 107,5kg @rpe lol2.0
Rows 4x10
copenhagen planks 4x10
had to skip some accessories due to time…
Last heavy training pre testing next week.
Squat:
1x225kg
1x232,5kg
1x230kg
Was supposed to be 237,5kg, however was just mentally not there today so we canned that after 232,5kg. Normally idd make bigger jumps from 225 to working weight, but it just felt off.
Next week will be good, The goal is still roughly the same.
Bench;
4x1 122,5kg
Deadlift 1x200kg, 2x1 210kg.
last workout in gym till atleast 19th of january. (with a little luck i can still have my maxout at my coaches place tis saturday… ) Lockdown 2 happened, no-one was really expecting it so its kinda out of the blue here. Fuck, lol.
Deload training:
Squat 4x3 200kg
bench: 4x3 105kg
deadlift 2x3 180kg
deload training 2
3x3 190kg squat
3x3 107,5kg bench
2x submax pull ups
deadbugs 2x submax
Anyone ever feel nostalgic when selling items that you havent used in a long time?
I sold the first pair of squat shoes i used to break a 200kg squat
bench: 4x1 112,5kg
pull ups 2x submax
tricep extensions 2x submax
Back to the drawing board. The max out didnt go as planned at all.
We came to a broad conclusion as to why it happened, and what we need to change next time.
On to training in 2021.