22/1 at safra
squats
2x12xbar
6x60kg
6x100kg
5x130kg
4x150kg
2x170kg (PB)
1x172.5kg (PB)
wooh. not that hard. should include more singles or doubles. 2BW squat lmao
RDL
2x9x80kg
1 Like
26/1
GHD holds
5x45 sec
squats
2x12xbar
6x60kg
6x100kg
3x6x140kg
tried it after the GHDs. my back was quite tired after all the isometric holds so the squats didnt feel that easy. possibly my lower back was also quite pumped and i couldnt sit back properly? idk lmao
press
6x30kg
6x40kg
6x50kg
8x50kg
8x60kg
6 or 7 x 60kg (i lost count halfway)
hmm. i will try to start bracing my upper body when doing exercises that load things above my head. lets see how it goes.
1 Like
27/1
one arm db rows
10x15kg
10x25kg
10x32.5kg
10x40kg
10x42.5kg
10x40kg
leg curls
lmao i forgot what are the units of measurement
12x2 plate
12x3 plate
12x4 plate
2x12x5 plate
2 Likes
31/1 at swf
power snatch
3x40kg
2x50kg
2x60kg
2x70kg
power clean and jerk
2x50kg
2x80kg
2x90kg
2x94kg
jerks felt really good with the upper body bracing.
some pullups
came in with a stiff neck and did what i could lmao. didnt want to push anything. we’ll see how tomorrow it feels.
1 Like
2/2
1st pull
4x60kg
4x80kg
4x90kg
2x4x100kg
2x4x120kg
overhead holds
3x4x100kg
roman seat
2x15x5kg
1 Like
3/2
press
6x40kg
6x50kg
2x6x60kg
7x60kg (failed 8th rep, lost tension at the core lmao)
ez bar curls
10x20kg
2x10x22.5kg
random cable 45 degree face pulls
worked up to 10x63.5kg
didnt want to squat today, was lazy haha. and tired from ystd workoutstrong text
1 Like
4/2
squats
2x12xbar
6x60kg
6x90kg
3x6x130kg
3 min rest inbetween sets. tried to use upper/lower body bracing but didnt seems to work to well. will try again
RDL
10x50kg
10x70kg
2x10x80kg
6/2
squats
3x12xbar
6x60kg
6x100kg
6x130kg
3x6x140kg
felt more tiring than i rmb lmao
side planks
7/2
clean and jerk
3x40kg
2x60kg
2x80kg
3x2x100kg
woooo. heavy ah. power cleaned and jerked 80kg easily.
should probably work on more rep work using 90kg then work up.
2 Likes
9/2
1st pull
4x60kg
4x80kg
4x100kg
5x4x120kg
not that tiring. woohoo
neutral grip pullups
a few sets of 6
lever wrist adduction
3x15
thigh adduction
3x12x28kg
1 Like
11/2
squats
2x12xbar
6x60kg
6x100kg
6x120kg
3x6x140kg
4mins rest per set.
press
10xbar
6x40kg
6x50kg
3x5x60kg
4x60kg
hanging L-sit
12,15,20
1 Like
14/2
power clean and jerk
4x3x80kg
front squat
6x70kg
6x100kg
6x110kg
back extension
2x20
building volume
1 Like