1 Log

Backbone 2016-12-05 20:20:50 UTC #141

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

Backbone 2017-01-04 07:07:23 UTC #142

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.

Backbone 2017-01-06 18:40:34 UTC #143

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.

Backbone 2017-01-11 20:01:42 UTC #144

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.

Backbone 2017-01-16 20:19:39 UTC #145

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.

Backbone 2017-01-23 19:47:44 UTC #146

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.

Backbone 2017-01-26 20:02:42 UTC #147

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

Backbone 2017-02-12 12:49:16 UTC #148

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...

Backbone 2017-08-13 12:49:26 UTC #149

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