Allright, lets get the akward manflu week outta the way. I was useless for a week.
Met an old lifting buddy of mine and we got to chatting. Now i'm guilty og program hopping since I descided to join him on his routine. Max effor days and Dynamic effort days it seems.
I will still be doing the big 3, squat, deads and bench.
week 1 cycle 1
Max effort squat
A1 Low box squat - ramp up to 3rm
40, 60, 80, 100, 110, 120, 130, 140x3 - PR!
A2 hanging leg raises
stiff legged deads - paused@knee
60kgx8, 65kgx8, 70kgx8, 75kgx8
Incline bench situps
15, 15, 10, 10
10, 10, 10, 10
Max effort banch
A1 Close grip bench - ramp up to 3rm
20, 40, 50, 60, 70, 80, 90, 100 - PR! 110 x3 - big PR! (recorded both)
10, 10, 10, 10, 10
40kg x15, 50kg x12, 60kg x10 70kg x8 (recorded last set)
C1 Lying DB Tricep extensions
14kg x12, 16kg x12, 20kg x10, 20kg, x9
C2 DB shrugs
35kg x10, 35kg x10, 42kg x8 + 25kg x12
notes about both workouts:
Squats, squats, squats... 140kg x3 was a big thing for me, think i let out a uncontrollable roaring "YEEEESSS" after racking it. mental berrier broken and even tho i allmost quit on the last rep as i came way forward i managed to struggle trough it. wish i recorded that.
close bench is scary close to my regular bench.
uploading videos shortly.
breakfast - 6 eggs, walnuts and almonds and a shot of fishoil.
lunch - a cup of assorted nuts - almonds, walnuts, cashews, pistahcio.
dinner - vegetables and chicken woked in coconut oil, some worchester sauce to taste and sprinkled with sesamy seeds.
peri-workout nutrition - 40g whey mixed in 0.5L milk