It’s been a while… I’m through with 4 rounds since my last post. So, here it goes:

Round 3

17-Mar-2016

Bench press: 65 kg x 5, 70 kg x 5, 75 kg x 8

BB rows: 40 kg x 10, 50 kg x/10/8/10/10

One arm DB BP: 22 kg x 10/8/8/8

Cable face pulls: 35 kg x 20/20/20/20

30-Mar-2016

Squat: 80 kg x 5, 85 kg x 5, 92,5 kg x 5

Power Cleans: 40 kg x 5/5/5, 45 x 5/5

Lying leg raises: 10/10/10

1-Apr-2016

Press: 42.5 kg x 5, 45 kg x 5, 50 kg x 5

Inverted rows: 14/10/10/4

Incline one-arm push-ups: 8/8/8

2-Apr-2016

Deadlift: 105 kg x 5, 112,5 kg x 5, 120 kg x 7

Cable crunch 15/15/20

Reverse hypers: 15/15/15

7-Apr-2016

Bench press: 70 kg x 3, 75 kg x 3, 80 kg x 5

T-bar rows: 40 kg x 8, 45 kg x 10, 50 kg x 10/10

DB bench press: 22 kg x 10/10/10

8-Apr-2016

Squat: 85 kg x 3, 90 kg x 3, 97,5 kg x 2/3

Lying leg raises: 10/10/10

Reverse hypers: 15/15/15

13-Apr-2016

Press: 47,5 kg x 3, 50 kg x 3, 52,5 kg x 7

Inverted rows: 10/8/6/6/6

Dips: 10/10/10/10

Lying leg raises: 10/10/10

16-Apr-2016

Deadlift: 115 kg x 3, 120 kg x 3, 125 kg x 7

Front Squats: 50 kg x 8/8/8

One legged reverse hypers: 10+10/10+10

17-Apr-2016

Running 3 km

Pull-ups: 32 total reps

20-Apr-2016

Squat: 92,5 kg x 5, 97,5 kg x 3, 102,5 kg x 2

Bench Press: 75 kg x 5, 80 kg x 3, 82,5 kg x 3

Leg curls: 40 kg x 5/5/5/5/5

Cable face pulls: 30 kg x 20/20/20/20

22-Apr-2016

Press: 50 kg x 5, 52,5 kg x x3, 55 kg x 3

Push press: 60 kg x 3/2

Pendlay rows: 50 kg x 5, 60 kg x 5/5/5/5

Curls: 30 kg x 5/5/6, 35 kg x 3

23-Apr-2016

Deadlift: 120 kg x 5, 125 kg x 3, 132,5 kg x 4

Squat: 70 kg x 12/8

Sit-ups: +5 kg x 15/15/15

Reverse hypers: 15/15/15

Round 4

27-Apr-2016

Squat: 72,5 kg x 5, 82,5 kg x 5, 92,5 kg x 6

Bench press: 60 kg x 5, 70 kg x 5, 77,5 kg x 5

Pull downs: 40 kg x 8, 45 kg x 8/8/8/8

Leg curls: 40 kg x 5/5/5/5

Cable crunch 70 kg x 10/10/10

Reverse hypers: 20/20

29-Apr-2016

Press: 40 kg x 5, 45 kg x 5, 50 kg x 6

Close-grip BP: 50 kg x 10/10/10

One arm rows: 22 kg x 10/10/15

30-Apr-2016

Deadlift: 100 kg x 5, 110 kg x 5, 122,5 kg x 7

Offset DL: +5 kg 8, +10 kg x 8, +15 kg x 8/8/8

Sit-ups: +5 kg x 20/20/20

4-May-2016

Squat: 80 kg x 3, 90 kg x 3, 100 kg x 5

Bench press: 65 kg x 3, 75 kg x 3, 80 kg x 5

DB bench press: 22 kg x 10/10/15

Pull downs: 50 kg x 10/10/10

Leg curls: 40 kg x 5/5/5/5

One-legged reverse hypers: + 5kg x 6+6, BW x 8+8/8+8

Lying leg raises: 8/8/8

6-May-2016

Deadlift: 110 kg x 3, 120 kg x 3, 130 kg x 7

Squat: 70 kg x 15

Sit-ups: +5 kg x 20/30/30

7-May-2016

Press: 45 kg x 3, 50 kg x 3, 55 kg x 3

Close-grip BP: 55 kg x 10/10/10

One arm rows: 23 kg x 10/10/15

Face pulls w/ band: 20/15/15

14-May-2016

Deadlift: 110 kg x 5, 125 kg x 3, 137,5 kg x 3

Press: 47,5 kg x 5, 52,5 kg x 3, 57,5 kg x 2

Sit-ups: +5 kg x 25/25/25

Reverse hypers: 20/20/20

18-May-2016

Squat: 85 kg x 5, 95 kg x 3, 105 kg x 3

Sit-ups: +10 kg x 20/20/20

Reverse hypers: +5 kg x 20/20/20

21-May-2016

Bench press: 70 kg x 5, 77,5 kg x 3, 85 kg x 1

DB bench press: 23 kg x 10/10/12

BB rows: 40 kg x 8, 50 kg x 8/8/8

Cable face pulls: 30 kg x 20/20/20/20

Round 5

Deadlift: 100 kg x 5, 115 kg x 5, 130 kg x 5

Press: 40 kg x 5, 45 kg x 5, 52,5 kg x 5

Push press: 60 kg x 1, 65 kg x 1

One arm DB row: 23 kg x 10, 25 kg x 10/10/10

Cable crunch: 60 kg x 15, 70 kg x 15/15

Reverse hypers: 10, +5 kg x 15/15

3-Jun-2016

Squat: 80 kg x 5, 85 kg x 5, 95 kg x 3/2

Bench press: 65 kg x 5, 70 kg x 5, 77,5 kg x 1

Cable face pulls: 30 kg x 20/20/20/20

Lying leg raises: 10/10/10/10

7-Jun-2016

Deadlift: 110 kg x 3, 125 kg x 3, 135 kg x 4

Press: 45 kg x 5, 50 kg x 3, 57,5 kg x 3

Pendlay rows: 50 kg x 5, 55 kg x 5/5/5/5

BB Shrugs: 50 kg x 8/8/8/8

10-Jun-2016

Bench press: 70 kg x 3, 75 kg x 3, 80 kg x 5

Close-grip BP: 60 kg x 8/8/6/6

Cable face pulls: 30 kg x 25/20/20/15

Incline DB Curls: 10 kg x 8/6/6

17-Jun-2016

Deadlift: 115 kg x 5, 130 kg x 3, 145 kg x 1

Press: 50 kg x 5, 55 kg x 3, 60 kg x 1

Pendlay rows: 50 kg x 8, 55 kg x 8/8/8

Round 6

27-Jun-2016

Bench press: 70 kg x 5, 75 kg x 5, 80 kg x 5

Incline DB bench press: 20 kg x 8/8/8

Incline DB curls: 8 kg x 8, 10 kg x 8/8

Cable face pulls: 30 kg x 20/20/20/20

29-Jun-2016

Squat: 85 kg x 5, 90 kg x 5, 95 kg x 5

Hang Clean: 50 kg x 5, 55 kg x 5/5/5

Leg raises: 8/8/8

Reverse hypers: 15/15/15

1-Jul-2016

Deadlift: 110 kg x 5, 120 kg x 5, 130 kg x 5

Press: 45 kg x 5, 50 kg x 5, 52,5 kg x 3

Sit-ups: +5 kg x 15/15/20

5-Jul-2016

Bench Press: 75 kg x 3, 80 kg x 3, 85 kg x 4

Incline DB bench press: 20 kg x 10/10/18

Incline DB curls: 10 kg x 10, 12 kg x 10/10

9-Jul-2016

Squat: 90 kg x 3, 95 kg x 3, 102,5 kg x 3

Press: 50 kg x 3, 55 kg x 3, 57,5 kg x 4

12-Jul-2016

Deadlift: 120 kg x 3, 130 kg x 3, 140 kg x 4

Sit-ups: +8 kg x 20/20/20

Reverse hypers: 15/15/15

13-Jul-2016

Sprint workout

30 m x 5, 50 m x 5

15-Jul-2016

Bench press: 80 kg x 5, 85 kg x 3, 90 kg x 1

Incline DB bench press: 20 kg x 10/10/15

Incline DB curls: 12 kg x 8/8/8

Cable face pulls: 30 kg x 20/20/20/20

16-Jul-2016

Squat: 95 kg x 5, 102,5 kg x 3, 107,5 kg x 2

Leg raises: 8/8/6

Reverse hypers: 25/20/20

20-Jul-2016

Deadlift: 125 kg x 5, 135 kg x 3, 145 kg x 4

Press: 52,5 kg x 5, 57,5 kg x 3, 60 kg x 2

Sit-ups: +8 kg x 15/15/15

Reverse hypers: 15/15/15