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
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
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
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
2x12x13kgās
Cardio
5min netto kick/boxing a bag
Today
Run with 20kg vest - 1600m@11min
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
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
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.
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.
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