W1/D3
SQUAT wup, 5x80kg, 5 x 91.5kg 12x103kg, 5 x 5 x 80kg FSL
BENCH PRESS: wup, 5x64kg, 5x74kg, 13x84kg, 5 x 5 x 64kg FSL
Assistance
Db crossbody tricep Extension (Push 50-100)db beh head 10kg x 4 sets x 15 reps
Step up bw 4x15
Set the goal to get one more rep on the 5+ sets in squat and bench, than last week. And I accomplished it. Content
W1/D1
SQUAT wup, 5x80kg, 5 x 91.5kg 9x103kg,
BENCH PRESS: wup, 5x66kg, 5x76kg, 5x86kg,
Assistance
Hipthrusts 60
Band pull a parts green band :80.
SHIT TRAINING, SICK, should not have done it.
W1/D2
OHP: Wup, 5 x 44kg , 5x56.5 kg, 11x57.5kg,3 x 5 x 44kg
DL : Wup,5x82.5, 5x95 kg, 11x107.5 kg
FSQ:5x45kg, 5x50kg, 3x5x52.5kg
Shitty, but less shitty than last training, getting over my cold soon.
W2/D1
Sq:wup.3x85kg.3x97,5kg.10x109kg
Bp:wup.3x71,5kg.3x81,5kg.7x91,5kg
CGBP: 50 x 52,5kg(15-15-15-5)
RDL: 5x10x52,5kg
Band pull apart 5x20xgreen band
Hip thrusts 100 rep b
Finally my body is working again.
W2/D2
DEADLIFT 5x88kg, 3x100kg, 5x113.5kg, 3x120kg, 3x126kg,3x132.5kg
OHP 3x47,5kg, 3x54kg, 10x60kg, 5x5x47,5kg(fsl)
FRONT SQUAT 5x5x52,5kg
DB ROW 5x15x20kg
Curls 3x15x35kg
Abs 5x10 x bw
trying out 5´s progression + jokers for dl.
W3/D1
Squat 5x60kg, 5x70kg, 5x80kg, 5x91.5kg, 3x103kg, 6x115kg
Bench Press 10 x40kg, 8x60kg, 5x70kg, 5x76kg,3x86,5kg, ¬¬¬4x96.5kg
CGBP 4 x 15 x 55 kg
DB ROW 4 x 15 x 22,5 kg
RDL 5x10 x 52,5 kg
Satisfied.
W3/D2
DEADLIFT 5,3,1+ wup,5x95kg, 3x107.5kg, 8x120kg(straps)
OHP 5,3,1+ wup,5x50kg, 3x57.5kg, 7x64kg, 5x5x50kg
FRONT SQUAT 5x5x52,5kg
Curls 4x15x35kg
Db sidebend: 4x15x22,5kg
Last 2 as supersets
W4/D1
Squat; 5x40, 5x60, 5x70, 3x80 5x82,5, 5x95,10x107,5kg
BENCH PRESS: 5,5,5+ wup, 5x67,5, 5x77,5, 10x88kg
CLOSE GRIP BENCH PRESS 5x10x55kg
RDL 50-100 55 4x15x55kg
DB ROW 5x10 4x15x25kg
BAND PULL A PART 50-100 GREEN
Hip Thrusts 50-100 BW
Finally no sickness in family…
W1/D1
SQUAT 5,5,5 74kg, 85kg, 95kg
BENCH PRESS: 5,5,5 55kg, 65kg, 75kg
CLOSE GRIP BENCH PRESS 5 x 10@50 kg
RDL 5 x 10@5kg
KROC ROW 2 x 10 x 17.5kg WUP, 20 x 32,5 kg
BAND PULL A PART(during BP) 5 x 20 GREEN band
HIP THRUSTS (During Squat) 5 x 10 BW
Easing into 531 using 5´s progression.
Have used Stronglift 5x5 to almost get to level before break due to the faster progression
W1/D1
Sq:
5x67.5kg
5x77.5kg
5x87.5kg
5x97.5kg (joker)
5x107.5kg (joker)
RDL:
5x10x50kg
Crunch:
5x10xbw
Hip thrusts:
50
Farmerwalk plus sled work to finish off.
5’s progression plus jokers may just be good for an old lifter starting up again.
W1/D2
BENCH PRESS: 5,5,5 wup+5x57.5kg, 5x67.5kg, 5x77.5kg, 5x87.5kg
CLOSE GRIP BENCH PRESS 4x15x0 kg
DB ROW 4x15x22.5kg
STANDING DB CURL 4x15x12.5 kg
BAND PULL A PART(during BP) 5 x 20 GREEN band
W1/D3
DEADLIFT 5,5,5+ wup,5x80kg, 5x91.5kg, 5x103kg, 1x122.5kg, 1x122.5kg, 1x122.5kg
OHP 5,5,5+ wup,5x40kg, 5x45kg, 5x50kg, 5x55kg, 5x58kg
FRONT SQUAT 5x5x50kg
ABS 5x10 ss with
HIP THRUST 5x10
23
W1/D1
Sq:
5x61.5kg
5x71.5kg
5x81.5kg
5x5x 61.5kg FSL
RDL:
5x10x50kg
Crunch:
5x10xbw
Hip thrusts:
50
OHP:
Worked up to 5x30kg
First training in 2018. Crashed my bike, damaged my shoulder. Physical therapist declared it ready for training. Full mobility and no pain . Load will come.
W1/D3
DEADLIFT 5x70.2, 5x81.5, 5x91.5 1x100, 1x110, 1x120KG
OHP 5x32, 5x37.5, 5x42.5, 5x45, 5x47.5, 5 x 50, 5x52.5KG
FRONT SQUAT 5 x 5x50 kg
Crunch 5x10xbw
Pyramide on OHP, shoulders is holding up, good mobility, no pain. Great.
Started doing singles in the deadlift
W2/D1
Squat: 3 x 66kg, 3x76kg, 10x86kg + 15x66kg(FSL)
RDL: 5x10x52.5kg
Crunch: 5x10xbw
Hip thrusts: 50
Music:Max Cavalera Conspiracy + Soulfly.
W2/D2
Bench Press :3x60kg, 3 x 69kg, 12x77.5kgkg,
Close grip bench press: 5x10x52.5kg
DB Row : 5 sets of 10x22.5kg
DB curls 4 sets of 15x12.5kg
Band pull a parts 50 Something
Had cake 3 times at work today.
Can’t absorb more sugar.
Music: Soulfly.
W2/D3
DEADLIFT : 3x70kg, 3x81.5, 10x91.5 1x100, 1x110, 1x120KG, 1x130kg
OHP : 3x35kg, 3x40kg, 15x45kg, 3x50kg, 3x55kg, 3x60kg
Front squat : 5x5x52.5 kg
Crunch : 5x11xbw
Music: Slipknot.
W3/D1
Squat: 5 x 71.5kg, 3x81.5kg, 10x91.5kg
RDL: 5x10x55kg
Crunch: 5x12xbw
Hip thrusts: 50
Music: limp Bizquit (it’s true) + Soulfly.
W3/D2
Bench Press :5x60kg, 3 x 67.5kg, 12x76.5kg,
Close grip bench press: 5x10x55kg
DB Row : 5 sets of 10x22.5kg
DB curls 4 sets of 15x12.5kg
Band pull a parts 50 Something
Stupid me. Made a mistake and looked the wrong place in the excel sheet. Had the exact same training a week ago. Oh well
W3/D3
Db swings: 3x15x15kg
DEADLIFT : 3x82kg, 3x92.5kg, 10x102.5kg
OHP : 3x37.5kg, 3x42kg, 12x47.5kg, 3x50kg, 3x55kg, 3x60kg
Front squat : 5x5x55 kg
Crunch : 5x12xbw