Training to Be Awesome

30.12.13 Week 1

1.MP 522.5, 527.5, 332.5, 535, 540, 5+745
2.DMP 5x1010
3.Chin ups 5x6
BW
4.Face pull 100

*DMP ss Chin ups
*kg

01.01.14 Week 1

1.DL 1x542.5, 1x552.5, 1x362.5, 1x567.5, 1x580, 5+1290
2.FSQ 5x10*20
3.Shrugs 15, 15, 15 * 60 - SS - 4.Ab wheel 18, 15, 12

03.01.14 Week 1

1.BP 530, 537.5, 345, 550, 557.5, 5+1065
2.IBP 5x1025 - ss - 3.DR 5x1026
4. DCurls

06.01.14 Week 2

1.SQ 520, 527.5, 532.5, 540, 542.5, 547.5, 5 1055
2.SLDL 5x10
40 ss 3.Ab wheel 15, 15, 10, 10, 10
4. some face pull

*no squats on the recent months (only front squats) => start very light
*no shoulder pain during the squat - me vs shoulder pain 1:1

08.01.14 Week 2

1.MP 522.5, 527.5, 332.5, 337.5, 342.5, 3+847.5 ( 11RM PR!)
2.DMP 5x10*12 ss 3.Chin ups 7, 7, 5, 6, 5

10.01.14 Week 2

1.DL 542.5, 552.5, 362.5, 372.5, 385, 3 1295 (15RM PR)
2.FSQ 5x1022.5
3.Shrugs 3x20
60 ss 4.Ab wheel 20, 15, 15

13.01.14 Week 3

1.BP 530, 537.5, 345, 352.5, 360, 1567.5 (15RM PR!!!)
2.IBP 5x1030 ss DR 5x1032.5, 32.5, 30, 30, 30
3. Dumbbell curls

15.01.14 Week 3

1.Squat^ 527.5, 532.5, 340, 345, 352.5, 1557.5
2. SLDL 5x10*50 ss 3.Ab wheel 15, 15, 15, 5^, 5^

^ attempts from a standing position with a small to large amplitude
^ squats supersetted with pull ups 6x5*BW

17.01.14 Week 3

1.MP 522.5, 527.5, 332.5, 540, 345, 950
2.DMP 5x10*19 ss Chin ups 8, 8, 6, 6, 6
4.Face pull

20.01.14 Week 4

1.DL 542.5, 552.5, 362.5, 580, 390, 15100
2.FSQ 3x1025
3.Shrugs 20, 12
70 ss Ab wheel 12, 12

22.01.14 Week 4

  1. BP 530, 537.5, 345, 557.5 , 365 , 672.5
  2. IBP 5x1035 ss DR 5x10 35, 35, 30, 30, 30
  3. DCurls

24.01.14 Week 4

1.SQ 527.5, 532.5, 340, 547.5, 355, 1560
2. SLDL 3x10*55 ss Ab knee wheel 25, 15, 20

27.01.14 Week 5 Deload

1.MP 522.5, 527.5, 532.5 ss Pull ups 3x5
2.DL 5
42.5, 552.5, 562.5 ss Pull ups 3x5
3.FSQ 2x5*20 ss HLR 2x5
4.Dumbbell Side Lateral Raise 2x15 ss Pull ups 2x5

29.01.14 Week 5 Deload

1.BP 530, 537.5, 545 ss fat bar chin ups 3x5
2.Dips 5x5
BW ss fat bar chin ups 5x5
3.Face pull 60
4.Dumbbell curls

31.01.14 Week 5 Deload

1.SQ 527.5, 532.5, 540 ss Pull ups 3x5
2.SLDL 3x10
30 ss Ab knee wheel 17, 17, 17

next 5/3/1 cycle, please…

03.02.2014 5/3/1 5th cycle Week 1

1.MP 522.5, 527.5, 332.5, 537.5, 542.5, 1147.5
2.MP 5x10*20 ss Chin ups 9, 9, 5, 6, 6 (different grips)
3.Face pull 60-70

05.02.14 5/3/1 5th cycle Week 1

1.DL 545, 555, 365, 572.5, 582.5, 1892.5
2.FSQ 3x1022.5 ss Ab knee wheel 15, 15, 15
3.Dumbbell shrugs 10
35, 32, 30, 26, 24

07.02.14 5/3/1 5th cycle Week 1

1.BP 532.5, 540, 347.5, 550, 557.5, 1567.5
2.IBP 5x1027.5 ss DR 5x1030

I thought that I could do 16 on 5-plus set, but next time… #nospotter

10.02.14 5/3/1 5th cycle Week 2

1.SQ 527.5, 535, 342.5, 545, 552.5, 557.5

12.02.14 5/3/1 5th cycle Week 2
1.MP 522.5, 527.5, 332.5, 340, 345 , 350
2.MP 3x10*22.5 ss Pull ups 6, 6, 6

14.02.14 5/3/1 5th cycle Week 2

1.DL 545, 555, 365, 377.5, 387.5, 1697.5
2.FSQ 3x10*25 ss Ab knee wheel 20, 20, 20
3.Dumbbell Shrugs

17.02.14 5/3/1 5th cycle Week 3

1.BP 532.5, 540, 347.5, 355, 362.5, 1270
2.IBP 5x1030 ss DR 5x1032.5
3.DCurls