Training for Fun

Push Jerk

3x85kg
10x60kg
13x45kg

Front Lunges

5x65kg
7x35kg
10x15kg

Holding dumbbell in overhead position

Up to 10sec@46kg with each arm

Treadmill Run 1km/6:06min

Neck, stretch

One Leg Deadlift

6x45kg
10x15kg
Tough

Unilateral Cheated Cable Row

5x50kg
10x35kg
16x20kg

Strict Wall Supported Dumbbell Curls

2x12x9kg

Holding barbell mixed grip (grip strength)

5 seconds @ 240kg
20 seconds @ 180kg
30 seconds @ 120kg
45 seconds @ 80kg

Machine Calf Raise

2x10xBW+120kg

Koklaev Situps

5x45kg
2x4x45kg

Boxing/kicking heavy bag 5 min netto

Step Ups with dumbbells

5x31kg @ 50cm
8xBW @ 70cm
15xBW @ 50cm

Paused Bench Press

3x95kg
13x65kg
18x45kg

Overhead Squat

Up to 6x45kg

Quick training

Morning Run - 1300m/6:45min

looking to compete again in powerlifting?

No. I dont even train for powerlifting now :slight_smile:

Today morning Cooper test 2200m

Zercher Lift and Carry

4x130kg
Lift it and carry across the gym and back. Wanted to do few lighter sets, but BJJ class was starting actually.

Zercher Static Hold

160kg for 20sec
Had some more in tank.

Muscle Snatch

3x65kg
Capable of doing more, but my technique going to crap, so I stopped.

Lat Pull down on Hammer strength

8x80kg
11x65kg
16x45kg
Wide grip, strict technically.

Cheated DB Hammer Curls

12x23.5kg
10x25kg

BB Skull Crusher

6x30kg
6x35kg

Again in time pressure, so didnt do calves etc but fck it.

15minutes kardio:

Kicking and boxing Heavy bag 7:30min.netto
Run with 10kg backpack - 7:30min./1100m

Run with 20kg vest - 1300m/9min

Overhead Squat

Up to 4x55kg

Dips

3x4xBW
Looking shabby, but it was maximal deep dips with pause in the hole.

Front Squat

5x100kg
9x60kg
12x40kg
ATG, paused. Better than expected.

ISO Hold Frankenstein Squat

Up to 15sec@160kg
Hard to breathe.

Machine Calf Raise

2x12xBW+120kg

Plank 3 rounds each side 10+10sec

Neck 2x12 yes no maybe

1 Like

keep up the good work

Yesterday

Plate Lift

4x125kg + walk across gym and back after last rep
8x80kg + walk
10x50kg+walk
Like Atlas Stone lift but with plates.

Power Clean

Up to 3x90kg
After last rep walk across the gym and back while holding it in arms.

Chin Ups

12reps total, various grip

Standing Overhead Tricep Extension with dumbbells - cheated reps

2x12x13kgā€™s

Cardio
5min netto kick/boxing a bag

2 Likes

Today

Run with 20kg vest - 1600m@11min

1 Like

Run 2km@11min

Yesterday

Unilateral 50deg Incline Paused Press

2x36kg
10x23kg
20x13kg
36 was too much, but 31 felt easy.

High Bar ATG Paused Squat

3x125kg
10x85kg
15x55kg

Strict BB Reverse Curl

2x15x15kg

Machine Calf Raise

2x17xBW+90kg

Turkish Get Up

Up to 31kg each side

Jogging

800m with 10kg in each arm @ 8min

1 Like

Hack Lift

3x180kg
8x110kg
12x75kg
After each set, walking with it accross gym

Holding barbell mixed grip behind back

Up to 10sec@200kg

Strict Unilateral Lat Pulldown on Hammer Strength - Wide over grip

9x40kg
12x30kg
16x20kg

DB Hang Power Snatch

Up to 5x23kg

Skull Crusher

2x15x20kg
Strict reps

Koklaev Sit ups with DBs

2x5x17kg

Stretch

1 Like

Circa week ago i did 4x1min rounds kick/box on bag, then 4min netto on bag kick/box and after that run 3000m in 17:27min but I made a mistake and delete my post.

In few days i want to do some cardio.

1 Like

Morning Run - 1600m/~10min with 20kg vest

Forgot stopwatches, so i was just counting. Counted to 540, but probably i was little wrong, so roughly 10 minutes.

1 Like

Today 3 hours of moving boxes, Walking upstairs with them etc, sometimes i do this as a part time job when i have day off in my job. So i had power cardio.

Yesterday

Box Jump

4x3x50cm

Cambered Bar Paused Bench Press

6x85kg
10x65kg
16x40kg

Overhead Squat

Up to 6x55kg

Atg Paused Low Bar Back Squat

4x135kg
10x95kg
15x65kg

Cheated EZ Bar Curl

5x70kg
4x75kg

5min netto boxing on bag

1 Like