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