Lifting and stuff

Height: 175cm (5’9")
Weight: 75kg (165lbs)

PRs:

Bench: 95kg x 1
Chins: BW + 40kg x 1
Overhead Press: 57.5kg x 1
Front Squat: 110kg x 1 (from early August)
Back Squat: 150kg x 1
Deadlift: Never maxed
“Poundstone” curl: 20kg x 35

Weights will be logged in kilograms.

Weight x sets (if > 1) x reps

17/09 training:

Deadlift

70 x 5
90 x 3
110 x 2
130 x 7 x 4

Pendlay Row

70 x 8
80 x 2 x 8
70 x 8

Snatch Grip Romanian Deadlift

70 x 8
90 x 3 x 6

Barbell Curl

20 x 10
30 x 10
30 x 8
30 x 6
30 x 5
30 x 4
20 x 10

Barbell Side Bend
30 x 10
40 x 2 x 8
30 x 15

Yesterday’s training:

Klokov Press

20 x 8
30 x 8
35 x 8
40 x 7
40 x 6

Dips/Chins/Kneeling Ab Wheel

5 x (5, 5, 5)

Band Pull Aparts

5 x 10

Today’s training:

Squat

70 x 6
90 x 5
110 x 3
130 x 1
110 x 3 x 8

High rep squats make my lower back pump like nothing else.

Bench

40 x 5
60 x 5
70 x 3
85 x 3
80 x 6 x 3

Dips

BW x 13, 12, 10

Band Pull Aparts

5 x 10

Military Press

20 x 8
30 x 5
40 x 3
45 x 2 x 8
45 x 6

Chins

BW x 6
+15 x 4 x 6

Band Pullaparts

5 x 10

Curls

20 x 40

Alright workout. Just a light day, so nothing special. Left elbow feeling a bit tweaked, so I might not do any pressing tomorrow, but we’ll see. The curl definitely help my elbow feel better, though.

Squat

70 x 5
90 x 3
110 x 2
125 x 2
140 x 2 x 2
Not feeling great, so I called it early.

Bench

40 x 8
60 x 3 x 8
Light, whatever.

Dips

BW x 18
BW x 2 x 13

Band Pull-aparts

5 x 15

23/09/2012

“,” indicates 60 seconds of rest between sets, sort of rest-pause style. For upper-body movements done this style, I will increase weights when 20 total reps is reached.

Bench

Bar x 20
40 x 5
50 x 4
60 x 3
70 x 2
85 x 1
70 x 14, 6

Will move up to 75kg next time

Chins

BW x 6
BW+10 x2
BW+20 x 1
BW+10 x 12, 5

Will stick with 10kg

Dips

BW x 20
BW x 15
BW x 2 x 10

Will keep just bodyweight until I can hit 5 x 20

Barbell Curl
20 x 5 x 20

PJR Pullover
10 x 5 x 20

Barbell Side Bend
30 x 3 x 20

I should point out I’m currently running Paul Carter’s “Big-15”.

Barbell Squat

60 x 5
75 x 4
90 x 3
100 x 2
120 x 1
100 x 15, 8

Romanian Deadlift

60 x 6
70 x 6
80 x 6
85 x 6
90 x 6
95 x 6

Only rest was time to load up the next weight

Bulgarian Split Squat

BW x 20

Fricking dead by the end of this workout.

Military Press

20 x 15
25 x 5
30 x 4
35 x 3
45 x 2
55 x 1
45 x 11, 5

Pendlay Row

45 x 8
60 x 4 x 8

DB Incline Bench

20 x 10
25 x 8
25 x 7
25 x 5
20 x 7

Fucking suck at DB pressing, I feel so unstable. Should probably just go for straight sets with the 20s next time. Getting good at this should help with all of my pressing. It’s nice to find something fun to suck at.