Raoh! I Won't Let You Hold The Sky in Your Hands!

Training Logs
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242

Finally back with a simple, honest 5/3/1 Full Body Anchor!

  • Back Squat 35x5, 42,5x5, 50x5, 60x3, 67,5x3, 77,5x7
  • Military Press 20x5, 25x5, 27,5x5, 32,5x3, 37,5x3 42,5x7
  • Hang Clean 5x5 47,5 kg (@FSL)
  • Incline Bench 5x5 50 kg
  • Krock Row 5x5 40 kg
  • Decline Crunch 3x20 tempo 3030
243

After night shift…

  • Hang Clean 27,5x5, 35x5, 40x5, 47,5x3, 55x3, 60x9
  • Back Squat 5x5 60 kg
  • Military Press 5x5 32,5 kg
  • Chin Ups 25 Reps
  • Floor Press 5x5 60 kg
  • Neck Work 100 Reps 10 kg

47 minutes for a good workout.

244

Solid session today.

  • Bench Press 32,5x5, 40x5, 47,5x5, 55x3, 62,5x3, 70x10
  • Hang Clean 5x5 47,5 kg
  • Back Squat 5x5 60 kg
  • Dumbbell Row 5x5 40 kg
  • Lateral Raises 3x15 5 kg
  • Wrist Curls 35 Reps 10 kg superset
  • Wrist Extensions 25 Reps 10 kg
245

Week 2 started.

  • Military Press 20x5, 25x5, 27,5x5, 30x5, 35x5, 40x5
  • Back Squat 35x5, 42,5x5, 50x5, 55x5, 60x5, 72,5x5
  • Hang Clean 5x5 45 kg
  • Incline Bench 5x5 55 kg
  • Krock Row 5x5 40 kg
  • Crunch 3x20
246
  • Hang Clean 27,5x5, 35x5, 40x5, 45x5, 50x5, 57,5x5, Joker 60x3, 62,5x3
  • Back Squat 5x5 55 kg
  • Military Press 5x5 30 kg
  • Floor Press 5x5 65 kg triset
  • Chin Ups 5x5 triset
  • Neck Work 5x20 10 kg
247
  • Bench Press 32,5x5, 40x5, 47,5x5, 50x5, 60x5, 67,5x5, 70x5, 72,5x5, 77,5x5
  • Hang Clean 5x5 47,5 kg
  • Back Squat 5x5 55 kg
  • Dumbbell Row 5x5 40 kg
  • Lateral Raises 3x15 5 kg
  • Wrist Curls 35 Reps
  • Wrist Extensions 25 Reps
248
  • Back Squat 35x5, 45x5, 52,5x5, 62,5x5, 70x5, 80x5, 80x5, 80x5, 80x5, 80x5
  • Military Press 20x5, 25x5, 30x5, 35x5, 40x5, 42,5x5, 35x12
  • Face Pulls 100 Reps
  • Dips 10x10 superset
  • Chin Ups 10x5
  • Ab Vacuum 10 sets
249
  • Hang Clean 27,5x5, 35x5, 42,5x5, 47,5x5, 55x5, 62,5x5, 62,5x5, 62,5x5
  • Bench Press 32,5x5, 40x5, 47,5x5, 57,5x5, 65x5, 72,5x5, 72,5x5, 72,5x5, 72,5x5, 72,5x5
  • Dumbbell Row 5x10 30 kg
  • Incline Hammer Curls 5x10 15 kg
  • Barbell Curls 5x10 15 kg
  • Crunch 3x25
  • Wrist Curls 20+10+10 superset
  • Wrist Extensions 20+10+6
250
  • Back Squat 35x5, 45x5, 52,5x5, 62,5x5, 70x5, 80x5, 40x20
  • Military Press 10x5 @70%
  • Weighted Chin Ups 5x5 20 kg
  • Face Pulls 100 Reps
  • Barbell Shrugs 10x10 80 kg
251
  • Back Squat 35x5, 45x5, 52,5x5, 57,5x5, 65x5, 75x5, 75x5, 75x5, 75x5, 75x5
  • Military Press 20x5, 25x5, 30x5, 32,5x5, 37,5x5, 40x5, 35x11
  • Face Pulls 100 Reps
  • Dips 100 Reps superset
  • Chin Ups 50 Reps
  • Ab Vacuum 10xMax
252
  • Hang Clean 27,5x5, 35x5, 42,5x5, 47,5x5, 52,5x5, 57,5x5, 57,5x5, 57,5x5
  • Bench Press 32,5x5, 40x5, 47,5x5, 52,5x5, 60x5, 67,5x5, 67,5x5, 67,5x5, 67,5x5, 67,5x5
  • Dumbbell Row 5x10 35 kg
  • Hammer Curls 5x10 15 kg
  • Fat Gripz Barbell Curls 5x10 15 kg
  • Crunch 3x25
  • Wrist Curls 25+10+7+5 superset
  • Wrist Extensions 25+10+7+5
253
  • Back Squat 35x5, 45x5, 52,5x5, 57,5x5, 65x5, 75x5, 45x20
  • Military Press 10x5 25 kg
  • Weighted Chin Ups 5x5 20 kg
  • Face Pulls 100 Reps
  • Barbell Shrugs 10x10 80 kg
  • Calf Raises 5x10 mTor set
254
  • Hang Clean 27,5x5, 35x5, 42,5x5, 52,5x5, 57,5x5 65x5, 65x5, 65x5
  • Bench Press 32,5x5, 40x5, 47,5x5, 60x5, 67,5x5, 77,5x5, 77,5x5, 77,5x5, 77,5x5, 77,5x5
  • Dumbbell Row 5x10 35 kg
  • Incline Hammer Curls 5x10 15 kg
  • Fat Gripz Barbell Curls 5x10 15 kg
  • Crunch 3x25
  • Wrist Curls 25+10+7+5 superset
  • Wrist Extensions 25+10+7+5
1 Like
255
  • Back Squat 35x5, 45x5, 55x5, 62,5x5, 72,5x5, 80x5, 80x5, 80x5, 80x5, 80x5
  • Military Press 20x5, 25x5, 30x5, 35x5, 40x5, 45x5, 35x12
  • Face Pulls 100 Reps
  • Dips 150 Reps
  • Chin Ups 75 Reps
  • Vacuum 10 sets
256
  • Hang Clean 27,5x5, 35x5, 42,5x5, 50x5, 57,5x5, 65x5, 65x5, 65x5
  • Bench Press 32,5x5, 42,5x5, 50x5, 57,5x5, 67,5x5, 75x5, 75x5, 75x5, 75x5, 75x5
  • Dumbbell Row 5x10 32,5 kg
  • Incline Hammer Curls 5x10 15 kg
  • Fat Gripz Barbell Curls 5x10 15 kg
  • Crunch 3x30
  • Wrist Curls 25+12+8+6 superset
  • Wrist Extensions 25+12+8+6
257
  • Back Squat 35x5, 45x5, 55x5, 62,5x5, 72,5x5, 80x5, 55x20
  • Military Press 12x5 30 kg
  • Face Pulls 100 Reps
  • Weighted Chin Ups 5x5 20 kg
  • Barbell Shrugs 10x10 90 kg
  • Calf Raises 10x10 15 kg
258
  • Back Squat 35x5, 45x5, 55x5, 57,5x5, 67,5x5, 75x5, 75x5, 75x5, 75x5, 75x5
  • Military Press 20x5, 25x5, 30x5, 32,5x5, 37,5x5, 42,5x5, 32,5x14
  • Face Pulls 100 Reps
  • Chin Ups 75 Reps superset
  • Dips 150 Reps
  • Vacuum 10 sets
259
  • Hang Clean 27,5x5, 35x5, 42,5x5, 45x5, 52,5x5, 60x5, 60x5, 60x5
  • Bench Press 32,5x5, 40x5, 47,5x5, 55x5, 62,5x5, 70x5, 70x5, 70x5 70x5, 70x5
  • Hammer Curls 5x10 15 kg
  • Fat Gripz Barbell Curls 5x10 15 kg
  • Crunch 3x30
  • Wrist Curls 30+12+8+6 superset
  • Wrist Extensions 30+12+8+6
260
  • Back Squat 35x5, 45x5, 52,5x5, 57,5x5, 67,5x5, 75x5, 57,5x20
  • Military Press 15x5 32,5 kg
  • Face Pulls 100 Reps
  • Weighted Chin Ups 5x5 20 kg
  • Barbell Shrugs 10x10 90 kg
  • Calf Raises 10x10 15 kg
261
  • Back Squat 35x5, 45x5, 55x5, 67,5x5, 75x5, 85x5, 85x5, 85x5, 85x5, 85x5
  • Military Press 20x5, 25x5, 30x5 37,5x5, 42,5x5, 47,5x5, 37,5x10
  • Dips 150 Reps superset
  • Chin Ups 75 Reps
  • Face Pulls 100 Reps
  • Vacuum 10 Sets