Evening pump:
Cuban presses
10x12
15x12
20x12
Lying side raises
8x12,12
Seated side raises
8x12,12
Plate Raises
15x12,12
Face down flies
8x10,10,8 + 25,25 swings…Man they suck.
Dead skulls
27x6
37x6
40x6
47x6
27x12 for the pump
Overhead db extension
8x10
Sled work:
Presses
20,20,20
Pulls
20,20,20
Tricep Extensions
20,20,20
Back and biceps
Chinups
bwx8
5x6
10x6 - YouTube ExtremistPullup , I’m coming for you!
bwx9 - YouTube
Rack Chins
bwx10,3,3,3,3
One arm t-bars
25x6
32,5x6
40x6,8 - YouTube
Rack Deadlifts below kneecap
50x3
80x3
100x3
120x3
135x3
150x3
170x6 - YouTube
140x10 - YouTube
Pinwheel curls
12x8
17x5,4 Used to have no problem doing 40 kgs for 10 reps last summer so this sucked.
Hammer Curls
12x8
Barbell curls
27x6
37x6,6
Starting to dig 6 rep sets, not too long, not too short…Just right.
Fat Incline Db Curls with double contractions
8x8,6
Fat Incline Hammer Curls
8x8 4 sitting straight 6 standing
Wrist curls
17x6
27x6
37x6 7
Thor’s hammer
3x10,10
5 each way
Sled work:
Rows
15,15,12,12
Bicep Curls
20,20,20,20
Reverse Bicep Curls
20,20
Pull-Ins
12,12,12
Tire pull-ins
10 Great at first, good stretch, but tire gets in the way - YouTube
One arm pull-ins
10,10 Might have found a staple here - YouTube
How do your neighbours react when you are outside dragging these tires? =) I know for a fact that it’s not exactly burning hot in norway at the time hehe…
Just curious; what is thors hammer?
They think I’m crazy. And the kids think I can lift cars and houses.
Thor’s hammer: Forearm Exercises - Leverage Bar Rotations - YouTube Leverage Bar Rotations.
Legs
Warmed up with some jumps and bodyweight squats
Front Squat
50x3
70x3
80x2
90x2
100x2 - YouTube
110x2 - YouTube
120x2 - YouTube
130x2 - YouTube
130x1
100x5 - YouTube
90x10 - YouTube
Sumo Deadlift
50x3
80x3
90x3
100x3
110x3 - YouTube
120x2 - YouTube
100x4
Romanian Deadlift
100x10,12
Bar front lunges
10,10
Ball hip extensions
12,12
Back Extensions
20,20,20,20
Ab rollouts/crunches/jacknives
6,6,6,6
A few months back.
Le press.
Pushups
3x5
Scapular pushups
2x12
Push Press
50x3
70x3
80x3
90x3 - YouTube
100x2 - YouTube
Pin Inclines
50x3
70x3
80x3
90x3
100x3
Inclines
70x3
80x5
90x5
100x3 - YouTube
100x1
90x3,3,3
80x12
Pin benchpress
50x3
70x3
90x3
100x3
110x3
Benchpress
80x3
90x3
100x3
105x3
90x7
Deadstop Tricepextensions
37x12,4,4,4
Laterals with kettlebell handle…Much better than DB laterals.
7x12,4,4,4,4
Rear Delt Flies with kettlebell handle
7x12,12
5x12,12
Fatman rows with paralell grip
6,6,6,6,6
Fatman rows with pronated grip
10,3,3,3,3
Barbell Rows
60x6,6
70x6,6,6
60x12
One Arm Db Shrugs
40x6,6,6
That was a mess. Trying to go hard on bench after incline bench wasn’t a success. I think I’ll have one main movement the next time and do DBs for flat/inclie, depending on which one I chose for the main movement. Maybe this setup:
Pin presses, up to 3rm
Benchpress, up to 3 rm, reduce weight by 10% and do one max rep set, reduce that weight 10% and do a max set of inclines, and do 1 max rep set of close grip presses with the incline weight.
We’ll see, I have a tendency to want to do too much if I just go on autopilot, and performance suffers.
Lats/Biceps
Gymnast pullups
5,5,5
Pullups
5,5,5,5
Egg pullups
5,5,5
Kettlebell handle curls
7x12,4,4,4,4,4
Thor’s Hammer
3x12,12
Reverse Kettlebell handle curls
7x10,10
Some extra volume to go with the main lats/biceps workout. I can finally do something with my forearms now. I’ll take this opportunity to strengthen then and do some prehab. Using a rolling pin over tight areas has helped tremendously over the past few days.
Evening sled:
Rows
20
One arm rows
6,6,6,6
Reverse curls
20
Curls
20,20
Legs
Front squat
50x3 - Knee was popping, felt like it was going to be a light day
60x3
70x3
80x3
90x3 Bad popping.
100x3
80x5,5,5,5,5
Went for volume instead of weight, and narrowed my stance a bit, which seemed to help.
Squat
80x10,8
Felt good but watched the video, and my back rounded at the bottom. Will have to fix that. Knees also drifted too far forward on front squats, so I will do mobility work to fix it.
Front lunges
50x8
Back Lunges
50x8
Deadlift
80x3
100x3
120x3
130x3
140x3
150x3
160x3 - YouTube
140x6,6,6,6
Hyperextensions
10x20(5) , 15(5)
Ab rollouts
10,10
Crunches
20,20
I really like ramping the weight up, then doing 5x5 or 4x6 with a lighter weight. Hope my right knee starts feeling better. Gotta learn to keep the arch when squatting as well.
Shoulders/traps
Cuban press
8x6
18x6,6
Dumbbell swing
16x6,6,6
Band dislocations
6,6,6
Seated pin press
50x3
65x3
75x3
80x3,3
Plate grip rows
40x12,12
Barbell rows
70x6,6
Overhead press
50x3
55x3
60x3
65x3
70x3
75x3 - Ugly
60x5,5,5,5,5
Shrugs
60x6
70x6
80x6
90x6,6,6,6
80x12
Seated Kettlebell grip laterals
7x10,10,10
Kettlebell grip bent laterals
7x8
5x10,10,10,10
Deadskulls
37x15,5,5,5
Evening sled:
Presses
12,12,12
Pulls
12,12,12
Rear flies
12,12
Tricep Extensions
12,12
I’m eating alot better, and have started taking a shitload of supplements. This can only go one way.
Biceps and latissimus dorsi
Chinups
5,5,5,5,5
Chinups with pinned forarms. Streeetch!
5,5,4,4,
Paralell grip chinups with pinned forarms
5,5,4
Rack chins
8,3,3,3
Best lat workout to date. Pinning the forearms against a wall when doing chinups created a wicked stretch and took the arm flexors out of the movement. This is a stayer.
EZ-curls
37x6,6,6,6
27x12,4,4,4
10,4,4
Incline 1 and 1/2 curls
5x8
Thor’s hammer
3x10,10
kettlebell wrist curls
5x20
10x12,12
Sled circuit.50 kg sled, asphalt, uphill.
Supinated to pronated rows
12,12
Pull-ins
12,12
Curls
12,12
Reverse curls
12,12
Sled neural charge
Pushes
10,10,10,10
Pulls
10,10,10,10
Do these more explosive than on workout days.
International chest/bi day! (-bis for me)
Had a bread and a carton of eggs for supper yesterday, so was ready for a bit more volume than usual.Time to get my swole on.
high pulls/snatch high pulls/ rows
50x6,6
pushups/plyo pushups
5,5
Incline press
50x3
70x3
80x3
90x3
100x3,3,3 - YouTube
90x6,6,5,4 - YouTube
Barbell row
60x6
70x6,6,6 - YouTube
70x12
Dog press
10x0 Dangers of home training - YouTube
Floor press
100x6,6,6,6 - YouTube
Shrugs
80x6
100x6,6,6,6
80x15,12
Db presses
22x12
33x11,7 - YouTube
Floor flyes
15x12
Flyes
15x12
Wide grip paralell fatman pullups
12,12,12,12
Rear delt flies
5x20,15,12
Rear delt swings
15x30
Bro laterals
15x20
Double contraction deadskulls
27x12,8
Scapular pushups
20,15
I think that was all.
Looks good! Both the picture and the workouts.
Ever competed in powerlifting, or thought about lifting?
