27th
Overhead Press : 65KGx5, 72.5KGx3, 80KGx1
Bench : 70KG 5x10
Pendlay Rows : 70KG 3x10
DB Curls : 18KG 3x10
Dips : 15KG 3x10
Face Pulls : 7 Plates 3x10
28th
Deadlift : 145KGx5, 162.5KGx3, 180KGx1
Squat : 110KG 50 total reps
Cable Crunches : stack+10KG 5x20
today
Bench : 80KGx5, 90KGx3, 100KGx1
Overhead Press : 57.5KG 50 total reps
Pull Ups : 50 total reps
Hammer Curls : 20KG 3x10
Dips : 15KG 3x10
Facepulls : 7 PLates 3x10
Been away from keyboard however I have finished the BBB 3 month challange skipping the final deload week.
During this journey I have put on a little size. My max squat went up 5 KG and my bench by 10 KG.
Now begins my journey with the bear.
Today
Push Press : 75KGx5, 67.5KGx5, 60KG 10x5 total volume 3712.5KG 8167.5Lbs
Pull Ups : 10KGx5, 5KGx5, body weight 12x5
Deadlift : 165KGx5, 152.5KGx5, 130KG 10x5 total volume 8087.5KG 17792.5Lbs
Brutal. Sets stop when form starts to slide
yesterday
Bench : 92.5KGx5, 80KGx5, 75KG 20x5 total 8362.5KG 18397.5 Lbs
Pendlay Rows : 92.5KGx5, 80KGx5, 75KG 20x5 same as above
Squat : 145KGx5, 130KGx5, 115KG 5x5 total 4250Kg 9350 Lbs
Might put squats first next time as I was blowing hard by this stage
today
Overhead Press : 77.5KGx5, 70KGx5, 60KG 20x5 total 6687.5KG or 14712.5Lbs
Pull Ups : 15KGx5, 7.5KGx5, 5KG 3x5
Deadlift : 170KGx5, 162.5KGx5, 130KG 20x5 total 14662.5KG or 32257.5 Lbs
Absolutely fried. 45 secs rest in between sets OHP and 1 mins rest deadlift. Ill sleep well tonight
today
Squat : 150KGx4, 135KGx5, 120KG 9x5 total 6675KG 14685Lbs
Bench : 95KGx4, 85KGx5, 75KG 3x5
Pendlay Rows : 95KGx5, 85KGx5, 75KG 20x5 8390KG 18458Lbs
2 days ago
Push Press : 80KGx5, 72.5KGx5, 65KG 16x5
Pull Ups : 15KGx5, 7.5KGx5, 5KG 15x5
Deadlift : 175KGx5, 160KGx5, 140KG 3x5
today
Squat : 150KGx5, 135KGx5, 120KG 5x5
Bench : 95KGx5, 85KGx5, 75KG 14x5
Pendlay Rows : 95KGx5, 85KGx5, 75KG 3x5
Deloaded
2 days ago
Push Press : 40KG 5x5
Pull Ups : BW 5x5
Deadlift : 90KG 5x5
today
Bench : 50KG 5x5
Pendlay Rows : 50KG 5x5
Squat : 75KG 5x5
feeling refreshed and ready for another round
2 days ago
Push Press : 77.5KGx5, 70KGx5, 65KG 3x5
Pull Ups : 12.5KGx5, 6.25KGx5, 5KG 3x5
Deadlift : 170KGx5, 160KGx5, 140KG 9x5
Today
Bench : 92.5KGx5, 80KGx5, 75KG 15x5
Pendlay Row : 92.5KGx5, 80KGx5, 75KG 3x5
Squat : 145KGx5, 130KGx5, 120KG 3x5
This feels right now
Today
Push Press : 80KGx3, 70KGx5, 67.5KG 3x5
Pull Ups : 15KGx5, 10KGx5, 7.5KG 3x5
Deadlift : 175KGx5, 160KGx5, 140KG 10x5
These deadlifts are being real bitches but sets going up slowly
Today
Bench : 95KGx5, 85KGx5, 77.5KG 12x5
Pendlay Row :95KGx5, 85KGx5, 77.5KG 3x5
Squat : 150KG x4, 135KGx5, 125KG 3x5
Push Press : 80KGx3, 72.5KGx5, 70KG 3x5
Pull Ups : 17.5KGx4, 12.5KGx5, 10KG 3x5
Deadlift : 180KGx5, 1760KGx5, 140KG 12x5
2 Days ago
Bench : 97.5KGx5, 85KGx5, 77.5KG 15x5
Pendlay Row : 95KGx5, 85KGx5, 80KG 3x5
Squat : 150KGx5, 135KGx3, 130KG 5x1
Today
Push Press : 80KGx3, 72.5KGx5, 70KGx5
Pull Ups : 20KGx5, 15KGx5, 10KGx5
Deadlift : 185KG 2x1, 160KGx5, 140KGx5
Feeling pretty wrecked and lifts are getting harder. Time to deload. Have been following this modified version of the Bear for a bit now. Its been fun but time to say goodbye for a bit\
Today
Changing things up as I’m feeling physically abused from the bear.
Bench : 100KG x3, 35KG DB 12,8,8,7,7
1 Arm Row : 40KG DB 8,8,6,6,6
Back Squat : 155KG x3, Front Sq 50KG 4x8
Today
Seated DB Press : 15KGx10, 17.5KGx10, 20KGx10, 25KGx10, 30KG 3x8
Pull Ups: 15KG 6x6
Face Pulls : 7 plates 3x10
Kettlebell swings : 24KG 6x10