Bonus day, did jumps. Few days ago I struggled to get up on 44 inches. Today I soared up to 48 inches, despite feeling wrecked.
Afternoon Workout
Friday, 10 January 2025 at 15.01
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 3 reps
Set 6: 2 reps
Set 7: 2 reps
Set 8: 2 reps
Notes: 30,32,34,40,42,44,46,48
Bulgarian Split Squat
Set 1: 0 kg × 8
Set 2: 0 kg × 8
Set 3: 9,07 kg × 8
Set 4: 0 kg × 8
Strong - Workout Tracker & Gym Log
I am stubborn and petty. What I failed at five days ago, I smashed today. And then also the 60 x 20, which actually is quite a bit harder in the real world than the topset.
The HSPUs are probably the way to go for me for a bit more volume work. The DBs were just killing my left shoulder, and now everything feels perfectly fine.
Morning Workout
Saturday, 11 January 2025 at 11.44
Overhead Press (Barbell)
Set 1: 40 kg × 5
Set 2: 45 kg × 5
Set 3: 55 kg × 5
Set 4: 62,5 kg × 3
Set 5: 72,5 kg × 3
Set 6: 80 kg × 1
Set 7: 90 kg × 1
Set 8: 100 kg × 2 (rep PR)
Set 9: 60 kg × 20 (ties rep PR)
Handstand Push Up
Set 1: 5 reps
Set 2: 6 reps
Set 3: 7 reps
Set 4: 8 reps
Set 5: 9 reps
Set 6: 10 reps
Set 7: 25 reps
Strong - Workout Tracker & Gym Log
Nice work!
Just some easy pulling today.
Morning Workout
Sunday, 12 January 2025 at 11.47
Iso-Lateral Row (Machine)
Set 1: 50 kg × 10
Set 2: 50 kg × 10
Set 3: 50 kg × 8
Set 4: 90 kg × 8
Set 5: 130 kg × 8
Set 6: 170 kg × 8
Set 7: 190 kg × 8
Set 8: 130 kg × 20
Set 9: 90 kg × 20
Pull Up
Set 1: 5 reps
Set 2: 6 reps
Set 3: 7 reps
Set 4: 8 reps
Set 5: 9 reps
Set 6: 10 reps
Strong - Workout Tracker & Gym Log
dam mate, nice job. Happy New Year too.
Going to start ramping up the pushing movements even more, because doing flat bench, BB presses and HSPUs seem to be doing good for my shoulders, and I am recovering from this stuff very quickly.
Anyway, another fairly easy PR, and also a big rep PR at 90. Not bad considering I just started this up. I am getting a big carryover from the inclines I have been doing obsessively. Flat bench has never felt this easy before. 130 might be the target.
Afternoon Workout
Tuesday, 14 January 2025 at 14.57
Deadlift (Barbell)
Set 1: 70 kg × 5
Set 2: 90 kg × 5
Set 3: 120 kg × 5
Set 4: 140 kg × 3
Set 5: 160 kg × 3
Set 6: 180 kg × 1
Set 7: 205 kg × 1
Bench Press (Barbell)
Set 1: 50 kg × 5
Set 2: 60 kg × 5
Set 3: 72,5 kg × 5
Set 4: 85 kg × 3
Set 5: 95 kg × 3
Set 6: 110 kg × 1
Set 7: 122,5 kg × 1 (PR)
Set 8: 90 kg × 15 (rep PR)
Set 9: 60 kg × 15
Strong - Workout Tracker & Gym Log
Recovered well enough for an easy press day. Well I say easy, but there was of course a little PR. Tried to minimize the knee wiggle.
Afternoon Workout
Wednesday, 15 January 2025 at 15.18
Overhead Press (Barbell)
Set 1: 40 kg × 5
Set 2: 50 kg × 5
Set 3: 60 kg × 5
Set 4: 70 kg × 3
Set 5: 80 kg × 3
Set 6: 90 kg × 5 (rep PR)
Handstand Push Up
Set 1: 25 reps
Strong - Workout Tracker & Gym Log
That’s about what the last rep looked like
Strong as an oak!!!
Just some explodey leg stuff today. Jumps supplemented by easy Bulgarians. Well, not that easy, I go very deep and turn it into a jump much of the time.
Afternoon Workout
Thursday, 16 January 2025 at 15.10
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 3 reps
Set 6: 2 reps
Set 7: 2 reps
Set 8: 2 reps
Set 9: 8 reps
Notes: 30,32,34,40,42,44,46,48,44
Bulgarian Split Squat
Set 1: 0 kg × 8
Set 2: 0 kg × 8
Set 3: 20 kg × 8
Set 4: 0 kg × 8
Set 5: 0 kg × 8
Strong - Workout Tracker & Gym Log
Upper body pulling day. Machine PRs don’t mean anything, but this is a lot of plates moving.
Afternoon Workout
Friday, 17 January 2025 at 14.56
Pull Up
Set 1: 5 reps
Set 2: 6 reps
Set 3: 7 reps
Set 4: 8 reps
Set 5: 9 reps
Set 6: 10 reps
Set 7: 15 reps
Iso-Lateral Row (Machine)
Set 1: 50 kg × 6
Set 2: 90 kg × 6
Set 3: 130 kg × 6
Set 4: 170 kg × 6
Set 5: 200 kg × 8
Set 6: 130 kg × 20
Set 7: 90 kg × 20
https://strong.app.link/FpWnLvMNeQb
We all knew it!
The manlets are fine without a decline bench.
Gotta be fair and hand it to you, dude - somne strong stuff hapnning these last workouts.
Well I guess you’ll like this then.
Went into the session more or less certain I was going to hit a PR at 125. Almost got super greedy and when after 130, but used a little bit of sense on only got a little greedy and put 127.5 on the bar instead. Probably for the best, it was probably close to the limit of what I could do. Anyway, this is another massive PR. 100 for 10 is also a huge rep PR, and fairly certain I could do more if I did not have such a tough topset.
I guess I am a good bencher now? Weird. Only been like 3 or 4 sessions.
Morning Workout
Saturday, 18 January 2025 at 11.46
Bench Press (Barbell)
Set 1: 50 kg × 5
Set 2: 60 kg × 5
Set 3: 72,5 kg × 5
Set 4: 85 kg × 3
Set 5: 95 kg × 3
Set 6: 110 kg × 1
Set 7: 120 kg × 1
Set 8: 127,5 kg × 1 (PR)
Set 9: 100 kg × 10 (rep PR)
Incline Chest Press (Machine)
Set 1: 50 kg × 6
Set 2: 70 kg × 6
Set 3: 90 kg × 6
Set 4: 110 kg × 6
Set 5: 130 kg × 6
Set 6: 150 kg × 6
Set 7: 90 kg × 15
Strong - Workout Tracker & Gym Log
Day off yesterday, which I needed. Short on time today, but had a good day of deadlifts. Not exactly sure why I put 210 on the bar, but it went up fine.
Afternoon Workout
Monday, 20 January 2025 at 16.52
Deadlift (Barbell)
Set 1: 70 kg × 5
Set 2: 90 kg × 5
Set 3: 110 kg × 5
Set 4: 130 kg × 3
Set 5: 150 kg × 3
Set 6: 170 kg × 1
Set 7: 190 kg × 1
Set 8: 210 kg × 1
Set 9: 150 kg × 12
Muscle Up
Set 1: 3 reps
Set 2: 3 reps
Strong - Workout Tracker & Gym Log
Back around to a press day. Warmed my way up to a top single that I struggled with a little too much, and then went for a rep PR at 80 kilo. I really shoulda had a 10th rep, but then my strength just crapped out. Oh well, still a huge PR. Pretty cool that I have managed to trivialize an 80 kilo press.
Afternoon Workout
Tuesday, 21 January 2025 at 15.02
Overhead Press (Barbell)
Set 1: 40 kg × 5
Set 2: 50 kg × 5
Set 3: 60 kg × 5
Set 4: 70 kg × 3
Set 5: 80 kg × 3
Set 6: 90 kg × 1
Set 7: 100 kg × 1
Set 8: 80 kg × 9 (rep PR)
Handstand Push Up
Set 1: 5 reps
Set 2: 6 reps
Set 3: 7 reps
Set 4: 8 reps
Set 5: 20 reps
Strong - Workout Tracker & Gym Log
Just some jumps and pulling. No pop at all on the jumps, but whatever.
Afternoon Workout
Wednesday, 22 January 2025 at 15.05
Box Jump
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 2 reps
Set 6: 2 reps
Set 7: 2 reps
Set 8: 10 reps
Notes: 30,32,34,40,42,44,46,40
Pull Up
Set 1: 15 reps
Iso-Lateral Row (Machine)
Set 1: 50 kg × 8
Set 2: 90 kg × 8
Set 3: 130 kg × 6
Set 4: 170 kg × 6
Set 5: 210 kg × 6
Set 6: 170 kg × 12
Set 7: 130 kg × 16
https://strong.app.link/kM0V9pZZmQb
I was just beginning to like you as well…
Listen mate, I can teach you how to do it.
Press harder and stop being a pussy?