Epic's Natural Training for IPF, Raw and Maximal Physics

Training Logs
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42

Wo21
Squat
100 5
120 3
140 2
150 1
160 1
170kg/374lbs: 8x
Ows: 1x185kg/407lbs
Hip drives(perv-perpetrators) : 1x6@120, 130 140, 1x12@145kg…
Leg curls: 1x max.
Calf raises: 1x max.
Pullups: 1x3@20,25, 30. 1x1@35, 40, 45, 50kg
Lat pulldowns: 12@70
Biceps: (preacher) 4x6@38,5kg.
Triceps:
Abs: 1x max.

43

Wo20
Bench
70 5
85 3
100 2
105 1
115 1
120 x5
Ows: 1x1@130,135,140kg.
OH Press
45 5
55 3
65 2
70 1
75 1
80 x5
Ows: 1@85, 90kg.
Deadlift 5x6@125kg. 1x12@125kg.
Triceps: (skullcrushers) 2x6@52,5, 1x6@48,5kg
Db rows: 4x6@45kg.
Biceps: yes.

Then it’s rest week. Which is probably good thing since they closed the gym because of Corona.

44

And new cycle begins despite Corona.

Wo23
Bench
110 3
110 3
110 3
110 3
110 3
110 3
110 5
Ows: 120,130,
Bb rows: 1x5@80, 1x6@90, 100, 100,
Front squats:1x8@80kg.
Dips: 3@15,20,25,30, 35kg. 1@40,45, 50
Leg curls:2x12@ yes.
Calfs: 1x30@55kg
Pulldows: 4x6@90
Biceps: yes.
Triceps: yes.
Abs: no.

Wo24
Squat
160 3
160 3
160 3
160 3
160 3
160 3
160 just 3 :frowning:
Ows: 170, 180, 185kg
Hip drives(perv-perpetrators) : 7x6@110
Leg curls: 3x15
Calf raises: 3x max.
Lat pulldowns: 3x12@80,
Pullups: 1x8,7,6,5@bw
Rotations: 40kg.
Pin press: 3x8@60
Biceps: (preacher) 4x8@28,5kg
Abs: no.
Skull Crushers 2x6@37,5kg.