Back squat
1x8x20kg
1x5x60kg
1x5x80kg
1x5x90kg
1x3x100kg
Deadlift
1x10x20kg
1x5x60kg
1x3x80kg
1x3x100kg
1x2x110kg
First workout in about 3 weeks. I have been sick and had problem with my wrist. Quick workout but my legs are tired. DOMS will be fun tomorrow.
Benchpress (pinkies on rings)
1x10x20kg
1x5x50kg
1x5x60kg
3x3x70kg
Lat pulldowns
1x10x20kg
1x8x40kg
Pullups
2x5xbodyweight (with straps)
Incline dumbell press
2x10x15kg
Straight arm lat pulldown
1x10x20kg
Facepulls
1x12x15kg
Abs
2 sets
I have been limping around all day, my legs are like jello. I’m trying to ease into training again. I have really missed beeing in the gym.
Kettlebell snatches
5x5x12kg (with each hand)
Military press
1x10x20kg
1x8x40kg
1x5x50kg
1x2x60kg
1x1x65kg (PR!)
1x7x45kg
Reverse grip benchpress
1x10x20kg
1x10x40kg
3x8x50kg
Good mornings
1x10x20kg
1x8x40kg
1x5x60kg
1x5x70kg
1x5x75kg
1x8x60kg
Abs, rope pulldown
3x12x30kg
barbell shrugs (with straps)
1x10x40kg
1x8x60kg
1x8x70kg
1x8x90kg
Situps
1x20xbodyweight
Rocky situps
1x10xbodyweight
Biceps
2 sets
Decent workout, nice hitting a PR on MP. 70kg Should be possible in the next few weeks.
I have a PL comp in 5 weeks. I will try to peak for it and do atleast 400kg total.
squat
11020kg
1550kg
1570kg
1390kg
12100kg
12110kg
2290kg
abs
2 sets
First time wearing a squat suit today!
I did mobility drills, kettlebell snatches and worked up to 110 kg backsquat before getting into my suit. I bought a Titan superior size 40, I weigh about 77-81kg depending on how much I have eaten. The suit is a little to big but i wanted it that way.
Backsquat (with belt and suit, straps up)
1x0x110
1x2x110kg
1x2x120gk
1x2x120kg
Deadlift (with suit)
1x3x60kg
1x2x100kg
1x1x120kg
1x1x150kg
Abs 2 sets and 2x10x24kg kettlebell swings.
First time squatting I didn’t expect that much of a rebound, I almost hit my spotter in the head with the bar. After a while it feelt better. The last set was almost proper deepth. I need atleast 30kg more to really hit deepth I think. Will try to work with the suit one a week.
It’s a different animal then a free backsquat. It was harder going down then up, but that might be because of the lack of weight.
Mobility drills
kettlebell snatches 2x10x12kg
Benchpress
1x10x20kg
1x5x50kg
1x4x60kg
1x2x70kg
4x1x80kg (with press command)
incline dumbell press
1x10x12,5kg
1x8x15kg
1x5x20kg
1x5x25kg
1x4x30kg
Military press (top half)
4x4x50kg
Krok rows (kettlebell)
1x10x12kg
3x10x24kg
Giantset 3sets
v-grip lat pulldown 10x35-40kg
tricep rope pushdown 8x25kg
facepulls 12x15kg
Plank hold 30 secs
I’m weaker in the benchpress but it’s coming back. Just need to stop getting injured and everything will be gravy. My right hip feels alot better when I do mobility drills and snatches before doing anything else.
Moblity drills
3x10x12kg kettlebell snatches
Back squat
1x4x60kg
1x3x80kg
1x3x100kg
1x2x110kg
suit+belt
1x2x120kg red light
1x2x130kg red light
1x2x140kg red light
2x1x150kg red light
3 sets of abs + a few sets of high rep good mornings.
First things first, I had 150kg for the first time in my life on my shoulders. The good thing was that it was easy to squat. The bad was that I didn’t hit deepth. It was the 2nd time in a squat suit so I guess that I need to try it some more.
Benchpress
1x6x40kg
1x3x60kh
1x3x70kh
1x1x80kg
1x2x82,5kg
1x0x82,5kg (press command)
Tricep lockouts
1x3x40kg
1x3x70kg
1x3x80kg
1x3x90kg
1x3x100kg
Lat pulldowns (v-grip)
1x8x35kg
1x8x40kg
1x7x45kg
1x7x50kg
Tricep extention
4x12x7kg
Front raises
4x8x15kg
Side raises
1x10x7kg
1x10x5kg
Standing ab pulldown
2x8x50kg
Russian twist
1x15
JM press
3x10x20kg
Mobility drills
Kettlebell romanian deadlifts, snatches, swings, get ups.
Bodyweight pushups and situps.
10 min warmup on bike
mobility drill and kettlebell work
Deadlift
1x10x20kg
1x4x60kg
1x3x80kg
1x3x100kg
1x2x120kg
1x1x130kg
1x1x140kg
Romanian deadlift
1x8x60kg
1x8x70kg
T-bar row
1x10x20kg
1x10x25kg
Facepull
1x12x10kg
1x12x15kg
Ab pulldown
2x10x30kg
7 min cooldown on bike, did some light bicepwork with 5 kg dumbell while I was cooling down.
Quick workout
Squat (all raw, no belt)
1x8x20kg
1x5x50kg
1x5x80kg
1x3x100kg
1x2x110kg
1x1x115kg
Military press (wide grip)
1x8x20kg
2x4x40kg
Military press (close grip)
1x8x40kg
1x5x50kg
Standing ab rope pulldown
1x10x30kg
1x8x35kg
1x8x40kg
Russian twists
2x18xbodyweight
10 min on bike doing wrist warmup drills
Mobility drills
Back squat
1x8x20kg
1x5x50kg
1x5x70kg
1x3x100kg
suit on, straps down
1x4x110kg (1/2 squats)
1x3x120kg (1/2 squats)
1x2x130kg (first one high, second was okey)
Dumbell press
1x10x12,5kg
1x8x15kg
1x8x25kg
Ab rope pulldown
1x10x25kg
1x10x30kg
2x8x35kg
Military press (close grip)
1x8x20kg
1x5x40kg
1x5x50kg
Face pulls
1x10x15kg
1x8x25kg
1x10x20kg
Starting to get used to my squat suit. First time I hit deepth, but that was with straps down, I think I need 160 kg and just go for it if I want to hit deepth with straps up and a belt. Meet is in about 11 days, dunno if I will go with a suit or not.
10 min warmup on bike + wrist rehab drills
mobility drills
Box squats (1 inch under 90¤)
1x6x20kg
1x5x40kg
1x3x60kg
squat suit on, straps down
1x2x60kg
1x3x70kg
1x2x80kg
1x2x90kg
Benchpress
1x8x20kg
1x5x40kg
1x3x60kg
1x2x70kg(press command)
1x1x80kg(press command)
Tricep lockouts (floorpress) (low box)
1x3x60kg
1x3x70kg
1x3x80kg
1x2x90kg
1x0x100kg
Giant set
Dips 1x6xbodyweight
JM press 1x8x40kg
tricep extention 1x8x15kg
tricep pushdown 1x10x20kg
Giant set
Pullups 1x5xbodyweight
Krok rows 1x8x24kg
Straight arm lat pulldown 1x10x15kg
Facepulls 1x10x10kg
Giant set
Standing ab ropepulldown 3x10x30kg
Jm press 2x8x40kg
krok rows 2x6x24kg
5 min on bike doing rehab drills
5 min on bike doing wrist rehab
mobility drills
Rack pulls (under knee)
1x5x20kg
1x3x60kg
1x3x90kg
1x3x110kg
1x1x130kg
1x1x150kg
2x0x165kg…
Good mornings
1x10x20kg
1x8x40kg
3x6x60kh
Rope pulldown
2x8x30kg
Russian twists
1x12
wrist rehab drills
mobility drills
Back squats
1x8x20kg
1x5x50kg
1x4x80kg
1x3x100kg
belt on
1x3x110kg
Benchpress
1x8x20kg
1x5x50kg
1x3x70kg
1x1x80kg (press command)
6 sets of tricep work
4 sets of abs
3 sets of shoulder work
10 min on bike doing wrist rehab
mobility drills
Back squat
1x10x20kg
1x5x60kg
1x4x70kg
1x3x90kg
belt on
1x3x110kg
suit on, straps down
1x3x110kg (2 high)
1x2x130kg (first one 3wl, 3rl)
straps up
1x0x140kg (didnt put any chalk on my back the bar glided down my sweaty back, lost my balance…)
1x2x140kg (2 high on both of them…)
6 sets of abs, standing rope pulldown and wood choopers.
Last workout before tomorrows comp!
5 min on bike doing wrist rehab
mobility drills
Back squat
1x8x20kg
1x5x40kg
1x4x60kg
1x2x70kg
Benchpress
1x6x20kg
1x4x30kg
2x1x40kg
Some light latwork and ropejumping.
10 min on bike
static stretching.
Everything feels good, I need to lose 2kg to make weight and lift in -75kg weightclass. I’m not going to eat or drink until tomorrow and see how it goes.
Hopefully my brother will film my lifts so I can put them up here.
good luck, but more importantly have fun
Comp time!
I missed my weightclass by 1.4 kg about 3 pounds. My diet wasn’t that effective of maybe I’m heavier then I think, I weighed in at 76.4kg.
I spent 1 hour eating/drinking before the comp, got a very nice bloat in time for my backsquats.
Mobility drills and random chitchat with people as warmup.
Backsquat (belt and wraps)
1st lift: 135 kg = 3 reds
2nd lift: 135 kg = 2 white 1 red
3rd lift: 145 kg = 3 reds
My little brother was helping me with my kneewraps, we cut it a little close. I heard the 1 min call when I only had one kneewrap on me and no chalk/belt/wristwraps. So I hurried and got under the bar when they called out 5 secs left… I didnt have a good setup and went too high.
2nd lift was much better and I got a lift = I’m still in the comp 
3rd lift feelt good but was 2 high, I have all the lifts on video, will put them up here and on SS section and get some feedback.
Benchpress (wristwraps)
1st lift = 80 kg = 3 white
2nd lift = 85 kg = 3 red
3rd lift = 85 kg = 3 red
First lift feelt fine, nice and easy. 2nd and 3rd stalled hard about 5-7cm above my chest. But I have had big problems with my wrists and benching hasent been that great during training.
Deadlift (belt)
1st lift = 145kg = 3 white
2nd lift = 157.5kg = 3 white (PR!)
3nd lift = 165kg = 3 white (PR!!)
Deadlifts feelt nice and easy, the weights went up fast and I think I could have done maybe 5 kg more today. Will get it during my next comp.
All in all I got a 380kg total (raw). Not good for a normal lifter but we all compete against ourselves. I had a ton of fun and will start planning for my next comp. And maybe have a proper training cycle this time 
[quote]TheDudeAbides wrote:
good luck, but more importantly have fun[/quote]
Thanks! I had alot of fun
But I want atleast 400kg total next time