The squat is going really good lately. I’ve made a lot of progress since I managed to get rid of that stubborn hip injury i got from lack of mobility, about a year ago. Here’s my two latest personal records (Both of them were done at the same occasion).
150 kgs / 330 lbs
155 kgs / 341 lbs
April 22 – Bench Press + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 2 Week: 2 Day: 1
Bodyweight: 81 kgs/178.2 lbs
Warm Up
500m Rowing (Concept2)
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Bench Press
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
30 kgs/66 lbs x 5
40 kgs/88 lbs x 5
45 kgs/99 lbs x 3
Workout Sets
55 kgs/121 lbs x 3
62.5 kgs/137.5 lbs x 3
70 kgs/154 lbs x 8 (3 +5)
Boring But Big -ish
Bench Press
55 kgs/121 lbs x 10
55 kgs/121 lbs x 10
55 kgs/121 lbs x 13
Overhead Press
30 kgs/66 lbs x 10
30 kgs/66 lbs x 10
30 kgs/66 lbs x 10
Pull Ups (Palms away)
x 8
x 8
x 8
x 6
x 5
Circus Press (Standing, One-handed, OH-Dumbbell Press)
x 15
x 12
_________________________________________________________________________
April 23 – Deadlift + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 2 Week: 2 Day: 2
Bodyweight: 80 kgs/176 lbs
Warm Up
500m Rowing (Concept2)
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Deadlift
Warm Up Sets
60 kgs/132 lbs x 5
60 kgs/132 lbs x 5
80 kgs/176 lbs x 5
100 kgs/220 lbs x 3
Workout Sets
112.5 kgs/247.5 lbs x 3
127.5 kgs/280.5 lbs x 3
145 kgs/319 lbs x 10 (3 +7) PR!
Boring But Big -ish
Deadlift
100 kgs/220 lbs x 10
100 kgs/220 lbs x 10
100 kgs/220 lbs x 10
Squat
20 kgs/44 lbs x 10
50 kgs/110 lbs x 5
80 kgs/176 lbs x 10
80 kgs/176 lbs x 10
80 kgs/176 lbs x 10
Brutal Bench
x 10
x 10
x 8
x 8
x 7
_________________________________________________________________________
April 25 – Bench Press + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 2 Week: 2 Day: 3
Bodyweight: 79.6 kgs/175.1 lbs
Warm Up
500m Rowing (Concept2)
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Bench Press
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
30 kgs/66 lbs x 5
40 kgs/88 lbs x 5
50 kgs/110 lbs x 3
Workout Sets
55 kgs/110 lbs x 3
62.5 kgs/126.5 lbs x 3
70 kgs/143 lbs x 7 (3 +4)
Boring But Big -ish
Bench Press
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10 Narrow grip, No pause on chest.
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10 Narrow grip, No pause on chest.
Cable row
Narrow Parallel Grip
70 kgs/154 lbs x 10
60 kgs/132 lbs x 10
60 kgs/132 lbs x 10
Wide Parallel Grip
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10
_________________________________________________________________________
April 26 – Squat + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 2 Week: 2 Day: 4
Bodyweight: 80 kgs/176 lbs
Warm Up
500 m Rowing
Stretching, mobility training etc.
5/3/1
Squat
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
50 kgs/110 lbs x 5
62.5 kgs/137,5 lbs x 5
80 kgs/176 lbs x 3
Workout Sets
87.5 kgs/198 lbs x 3
100 kgs/220 lbs x 3
112.5 kgs/247.5 lbs x 8 (3 +5)
Boring But Big -ish
Squat
100 kgs/220 lbs x 10
80 kgs/176 lbs x 10
80 kgs/176 lbs x 10
Deadlift
100 kgs/220 lbs x 10
100 kgs/220 lbs x 10
100 kgs/220 lbs x 10
Brutal Bench
4 x 10
Yet another stressful week that’s finally over. Hopefully things will calm down a little bit from now on.
April 15th – Bench Press + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 2 Week: 1 Day: 1
Bodyweight: 80 kgs/176 lbs
Warm Up
Crosstrainer
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Bench Press
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
30 kgs/66 lbs x 5
40 kgs/88 lbs x 5
50 kgs/110 lbs x 3
Workout Sets
50 kgs/110 lbs x 5
57.5 kgs/126.5 lbs x 5
65 kgs/143 lbs x 9 (5 +4)
Boring But Big -ish
Bench Press
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10
50 kgs/110 lbs x 13
Overhead Press
30 kgs/66 lbs x 10
30 kgs/66 lbs x 10
30 kgs/66 lbs x 8
Circus Press (Standing, One-handed, OH-Dumbbell Press)
x 15
x 12
Pull Ups (Palms away)
x 8
x 8
x 8
x 8
x 6
_________________________________________________________________________
April 16th – Deadlift + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 2 Week: 1 Day: 2
Bodyweight: 79.5 kgs/174.9 lbs
Warm Up
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Deadlift
Warm Up Sets
60 kgs/132 lbs x 5
60 kgs/132 lbs x 5
80 kgs/176 lbs x 5
100 kgs/220 lbs x 3
Workout Sets
105 kgs/231 lbs x 5
120 kgs/264 lbs x 5
137.5 kgs/302.5 lbs x 11 (5 +6)
Boring But Big -ish
Deadlift
100 kgs/220 lbs x 10
100 kgs/220 lbs x 10
100 kgs/220 lbs x 10
Squat
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
60 kgs/132 lbs x 5
80 kgs/176 lbs x 10
80 kgs/176 lbs x 10
80 kgs/176 lbs x 10
Brutal Bench
x 10
x 10
x 8
x 8
x 7
_________________________________________________________________________
April 18th – Bench Press + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 2 Week: 1 Day: 3
Bodyweight: 80.1 kgs/176.2 lbs
Warm Up
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Bench Press
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
30 kgs/66 lbs x 5
40 kgs/88 lbs x 5
50 kgs/110 lbs x 3
Workout Sets
50 kgs/110 lbs x 5
57.5 kgs/126.5 lbs x 5
65 kgs/143 lbs x 9 (5 +4)
Boring But Big -ish
Bench Press
50 kgs/110 lbs x 10 pause on chest
40 kgs/88 lbs x 10 narrow grip
50 kgs/110 lbs x 10 pause on chest
40 kgs/88 lbs x 10 narrow grip
Cable row
60 kgs/132 lbs x 14
60 kgs/132 lbs x 12
60 kgs/132 lbs x 10
50 kgs/110 lbs x 11
50 kgs/110 lbs x 10
_________________________________________________________________________
April 19th – Squat + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 2 Week: 1 Day: 4
Bodyweight: 80 kgs/176 lbs
Warm Up
500 m Rowing
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Squat
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
50 kgs/110 lbs x 5
62.5 kgs/137,5 lbs x 5
80 kgs/176 lbs x 3
Workout Sets
82.5 kgs/198 lbs x 5
95 kgs/209 lbs x 5
110 kgs/242 lbs x 10 (5 +5)
Boring But Big -ish
Squat
70 kgs/154 lbs x 10
75 kgs/165 lbs x 10
75 kgs/165 lbs x 10
Deadlift
100 kgs/220 lbs x 10
100 kgs/220 lbs x 10
100 kgs/220 lbs x 10
Brutal Bench
4 x 10
It’s been a very stressful week with lots to do at work and some very disappointing news. the only things that has kept me on track is my training and my girlfriend. Sometimes my training is also my therapy.
April 8th – Bench Press + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 1 Week: 3 Day: 1
Bodyweight: I forgot to weigh in.
Warm Up
Crosstrainer
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Bench Press
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
30 kgs/66 lbs x 5
40 kgs/88 lbs x 5
45 kgs/99 lbs x 3
Workout Sets
55 kgs/121 lbs x 5
62.5 kgs/137.5 lbs x 3
70 kgs/54 lbs x 7 (1 +6)
Boring But Big -ish
Bench Press
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10
Overhead Press
30 kgs/66 lbs x 10
30 kgs/66 lbs x 10
Circus Press (Standing, One-handed, OH-Dumbbell Press)
x 10
x 10
Pull Ups (Palms away)
x 8
x 8
x 6.
_________________________________________________________________________
April 9th – Deadlift + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 1 Week: 3 Day: 2
Bodyweight: 80.4 kgs/176.9 lbs
Warm Up
500 m Rowing (Concept 2)
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Deadlift
Warm Up Sets
20 kgs/44 lbs x 10
60 kgs/132 lbs x 5
60 kgs/132 lbs x 5
80 kgs/176 lbs x 5
100 kgs/220 lbs x 3
Workout Sets
115 kgs/253 lbs x 3
132.5 kgs/291.5 lbs x 3
140 kgs/324.5 lbs x 7 (1 +6) (On the 8th rep my grip gave up. I guess it’s time to start using a mixed grip instead of an overhand grip.)
Boring But Big -ish
Deadlift
100 kgs/220 lbs x 10
100 kgs/220 lbs x 10
100 kgs/220 lbs x 10
Squat
20 kgs/44 lbs x 10
20 kgs/44 lbs x 5 (Pause at bottom)
70 kgs/154 lbs x 10
70 kgs/154 lbs x 10
70 kgs/154 lbs x 10
Brutal Bench
x 10
x 10
x 8
x 8
x 7
_________________________________________________________________________
April 11th – Bench Press + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 1 Week: 3 Day: 3
Bodyweight: 80.3 kgs/176.7 lbs
Warm Up
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Bench Press
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
30 kgs/66 lbs x 5
40 kgs/88 lbs x 5
45 kgs/99 lbs x 3
Workout Sets
55 kgs/121 lbs x 5
62.5 kgs/137.5 lbs x 4
70 kgs/54 lbs x 7 (1 +6)
Boring But Big -ish
Bench Press
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10
Cable row
50 kgs/110 lbs x 10
60 kgs/132 lbs x 10
60 kgs/132 lbs x 10
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10
Circus Press (Standing, One-handed, OH-Dumbbell Press)
x 10
x 10
x 10
Brutal Bench
x 12
x 10
x 9
_________________________________________________________________________
April 13th – Squat + Assistance + Extra Bench Press + Arms
This was exactly what I needed to clear my head after this week.
Jim Wendlers 5/3/1 (round 2)
Cycle: 1 Week: 3 Day: 4
Bodyweight: 80 kgs/176 lbs
Warm Up
Longboarding
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Squat
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
40 kgs/88 lbs x 5
50 kgs/110 lbs x 5
65 kgs/143 lbs x 5
72.5 kgs/159.5 lbs x 3
Workout Sets
90 kgs/198 lbs x 3
100 kgs/220 lbs x 3
112.5 kgs/247.5 lbs x 7 (1 +6)
Extra Squat
120 kgs/264 lbs x 1
120 kgs/264 lbs x 1
120 kgs/264 lbs x 1
Boring But Big -ish
Squat
70 kgs/154 lbs x 10
70 kgs/154 lbs x 10
70 kgs/154 lbs x 10
Deadlift
100 kgs/220 lbs x 10
100 kgs/220 lbs x 10
100 kgs/220 lbs x 10
Benchpress (Pause in bottom)
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
40 kgs/88 lbs x 5
50 kgs/110 lbs x 5
Workout Sets
60 kgs/132 lbs x 5
70 kgs/154 lbs x 1
80 kgs/176 lbs x 1
80 kgs/176 lbs x 1
80 kgs/176 lbs x 1
60 kgs/132 lbs x 5
60 kgs/132 lbs x 5
60 kgs/132 lbs x 5
Leg Curl
5 x 8
Leg Extensions
2 x 10
Pull-Ups
3 x 8
Triceps Extensions
3 x 8
Biceps Curl
3 x 8
Abs
5 x 10
April 5th – Squat + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 1 Week: 2 Day 4
Bodyweight: 80.4 kgs/176.9 lbs
Warm Up
500m rowing
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Squat
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
50 kgs/110 lbs x 5
65 kgs/143 lbs x 5
72.5 kgs/159.5 lbs 3
Workout Sets
82.5 kgs/181.5 lbs x 3
95 kgs/209 lbs x 3
107.5 kgs/236.5 lbs x 9 (3 +6)
Boring But Big -ish
Squat
70 kgs/154 lbs x 10
70 kgs/154 lbs x 10
70 kgs/154 lbs x 13
Deadlift
90 kgs/198 lbs x 10
90 kgs/198 lbs x 10
90 kgs/198 lbs x 10
90 kgs/198 lbs x 10
Leg Curl
3 x 10
Leg Extension
2 x 12
Pull-Ups
3 x 8
Hanging Crunches/Brutal Bench
5 x 7-10
From now on I think I’ll update my journal once a week.
April 4th – Bench Press + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 1 Week: 2 Day 3
Bodyweight: 80,7 kgs/177.5 lbs
Warm Up
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Bench Press
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
30 kgs/66 lbs x 5
35 kgs/77 lbs x 5
45 kgs/99 lbs x 3
Workout Sets
52.5 kgs/115.5 lbs x 3
60 kgs/132 lbs x 3
65 kgs/143 lbs x 8 (3 +8)
Boring But Big -ish
Bench Press
40 kgs/88 lbs x 10
40 kgs/88 lbs x 10 Narrow Grip
40 kgs/88 lbs x 10
40 kgs/88 lbs x 10
40 kgs/88 lbs x 10 Narrow Grip
40 kgs/88 lbs x 15
Dumbbell Row
32 kgs/70.4 lbs x 10
32 kgs/70.4 lbs x 10
32 kgs/70.4 lbs x 10
Cable Row Narrow Parallel Grip
50 kgs/110 lbs x 15
50 kgs/110 lbs x 12
50 kgs/110 lbs x 10
Meh. Nothing spectacular.
Edit: A quick reminder. All my bench presses are (at least close to) competition form (unless I say otherwise). Upper back and ass on the bench, full range of motion with a short pause on the chest and heels to the ground.
April 02 – Bench Press + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 1 Week: 2 Day 1
Bodyweight: 81 kgs/178.2 lbs
Warm Up
500 m Rowing (Concept 2)
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Bench Press
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
30 kgs/66 lbs x 5
35 kgs/77 lbs x 5
45 kgs/99 lbs x 3
Workout Sets
52.5 kgs/115.5 lbs x 3
60 kgs/132 lbs x 3
65 kgs/143 lbs x 10 (3 +7)
Boring But Big -ish
Bench Press
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10
Overhead Press
20 kgs/44 lbs x 10
30 kgs/66 lbs x 10
Circus Press (Standing, One-handed, OH-Dumbbell Press)
x 10
x 10
Pull Ups (Palms away)
x 8
x 8
x 8
x 8
x 8 Palms towards face.
All in all, not too bad.
_________________________________________________________________________
April 03 – Deadlift + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 1 Week: 2 Day 2
Bodyweight: 80.5 kgs/177.1 lbs
Warm Up
500 m Rowing (Concept 2)
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Deadlift
Warm Up Sets
20 kgs/44 lbs x 10
62.5 kgs/137.5 lbs x 5
80 kgs/176 lbs x 5
92.5 kgs/203.5 lbs x 3
Workout Sets
107.5 kgs/236.5 lbs x 3
122.5 kgs/269.5 lbs x 3
140 kgs/308 lbs x 8 (3 +5)
Boring But Big -ish
Deadlift
80 kgs/176 lbs x 10
85 kgs/187 lbs x 10
85 kgs/187 lbs x 10
Squat
20 kgs/44 lbs x 10
70 kgs/154 lbs x 10
70 kgs/154 lbs x 10
70 kgs/154 lbs x 10
Slow Negative Dragon Flags
x 3
Hanging Crunches
x 10
x 8
x 8
x 8
x 7
Leg Raises
x 10
I had a headache and some pain in my neck but it went away when I started lifting. 😀
Mars 28th – Squat + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 1 Week: 1 Day 4
Bodyweight: 80.2 kgs/176.4 lbs
Warm Up
500m rowing
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Squat
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 5 (Pause squat)
50 kgs/110 lbs x 5
65 kgs/143 lbs x 5
72.5 kgs/159.5 lbs 3
Workout Sets
77.5 kgs/170.5 lbs x 5
90 kgs/198 lbs x 5
100 kgs/220 lbs x 12 (5 +7) 
Boring But Big -ish
Squat
70 kgs/154 lbs x 10
70 kgs/154 lbs x 10
70 kgs/154 lbs x 13
Deadlift
90 kgs/198 lbs x 10
90 kgs/198 lbs x 10
90 kgs/198 lbs x 10
Leg Curl
3 x 10
Leg Extension
3 x 15
Pull-Ups
3 x 8
Hanging Crunches
3 x 8-12
Mars 27th – Bench Press + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 1 Week: 1 Day 3
Nothing spectacular about today’s training. But nothing to complain about either.
Bodyweight: 79.3 kgs/174.5 lbs
Warm Up
500m rowing
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Bench Press
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
30 kgs/66 lbs x 5
35 kgs/77 lbs x 5
45 kgs/99 lbs x 3
Workout Sets
50 kgs/110 lbs x 5
55 kgs/121 lbs x 5
62.5 kgs/137.5 lbs x 9 (5 +4)
Boring But Big -ish
Bench Press
40 kgs/88 lbs x 12
40 kgs/88 lbs x 14 Narrow Grip
40 kgs/88 lbs x 11
40 kgs/88 lbs x 15 Narrow Grip
40 kgs/88 lbs x 13
40 kgs/88 lbs x 11 Narrow Grip
Dumbbell Row
32 kgs/70.4 lbs x 10
32 kgs/70.4 lbs x 10
32 kgs/70.4 lbs x 10
T-Bar Row
50x 12
Cable Row Narrow Parallel Grip
40 kgs/88 lbs x 15
40 kgs/88 lbs x 15
Triceps Pushdowns
x 15
x 15
x 15
Tomorrow is squat day! 😀
I mentioned in my presentation that I’m a huge video game nerd. Up until now, however, I’ve been able to refrain from ranting about video games. Today I believe it’s time to put all that self restraint aside and post a very special video that was shown today at GDC (Game Developers Conference)
It’s from the next installment of the metal gear solid saga. My favourite videogame series of all time. I can’t wait to play it.
I’m sorry I haven’t been posting in my journal for a while. Here are my three latest workouts!
Mars 22th – Bench Press/Squat + Assistance
My lower back wasn’t fully recovered since Wednesday’s deadlifts but all in all it was a good workout.
Bodyweight: 79.8 kgs/175.6 lbs
Warm Up
500 m Rowing (Concept 2)
Stretching and mobility training
Rotator cuff exercises
Bench Press
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
30 kgs/66 lbs x 5
40 kgs/88 lbs x 5
50 kgs/110 lbs x 3
Workout Sets
60 kgs/132 lbs x 5
70 kgs/154 lbs x 3
80 kgs/176 lbs x 2 (1 +1)
70 kgs/154 lbs x 3
70 kgs/154 lbs x 3
70 kgs/154 lbs x 3
70 kgs/154 lbs x 3
70 kgs/154 lbs x 2
Squat
Warm Up Sets
20 kgs/44 lbs x 10
50 kgs/110 lbs x 5
65 kgs/143 lbs x 5
80 kgs/176 lbs x 3
100 kgs/220 lbs x 1
Workout Sets
110 kgs/242 lbs x 3
110 kgs/242 lbs x 3
110 kgs/242 lbs x 3
80 kgs/176 lbs x 16
80 kgs/176 lbs x 14
Cable Rows
Workout Sets
50 kgs/110 lbs x 5
50 kgs/110 lbs x 5
50 kgs/110 lbs x 5
Lying Triceps Extensions
35 kgs/77 lbs x 8
35 kgs/77 lbs x 6
35 kgs/77 lbs x 6
_________________________________________________________________________
Mars 25th – Bench Press + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 1 Week: 1 Day 1
This week I started a new round of JW’s 5/3/1 and I reset my max weights to 90% of my one rep max. I’m looking forward to seeing some progress again.
Bodyweight: 79.7 kgs/175.3 lbs
Warm Up
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Bench Press
Warm Up Sets
20 kgs/44 lbs x 10
20 kgs/44 lbs x 10
30 kgs/66 lbs x 5
35 kgs/77 lbs x 5
45 kgs/99 lbs x 3
Workout Sets
47.5 kgs/104.5 lbs x 5
55 kgs/121 lbs x 5
62.5 kgs/137.5 lbs x 9 (5 +4)
Boring But Big -ish
Bench Press
50 kgs/110 lbs x 8
50 kgs/110 lbs x 10
50 kgs/110 lbs x 10
Overhead Press
20 kgs/44 lbs x 8
30 kgs/66 lbs x 10
30 kgs/66 lbs x 10
Circus Press (Standing, One-handed, OH-Dumbbell Press)
x 10
x 10
Pull Ups (Palms away)
x 8
x 8
x 8
Lat Pulldown
60 kgs/132 lbs x 10
60 kgs/132 lbs x 10
Arms
Scott Curl
x 15
x 12
x 12
Lying Triceps Extensions
x 15
x 15
x 15
_________________________________________________________________________
Mars 26th – Deadlift + Assistance
Jim Wendlers 5/3/1 (round 2)
Cycle: 1 Week: 1 Day 2
Good workout! The “all out” deadlift set at ten reps was brutal. No worries though. The club offered us coffee and cookies. 😀
Bodyweight: 79.6 kgs/175.1 lbs
Warm Up
500 m Rowing (Concept 2)
Stretching, mobility training and rotator cuff exercises etc.
5/3/1
Deadlift
Warm Up Sets
20 kgs/44 lbs x 10
62.5 kgs/137.5 lbs x 5
77.5 kgs/170.5 lbs x 5
92.5 kgs/203.5 lbs x 3
Workout Sets
100 kgs/220 lbs x 5
115 kgs/253 lbs x 5
132.5 kgs/291.5 lbs x 10 (5 +5)
Boring But Big -ish
Deadlift
90 kgs/198 lbs x 10
90 kgs/198 lbs x 10
90 kgs/198 lbs x 10
Squat
70 kgs/154 lbs x 10
70 kgs/154 lbs x 10
70 kgs/154 lbs x 10
Patrial Dragon Flags
x 3
Hanging Crunches
x 10
x 8
x 8
Chin-ups (Palms towards face)
x 10
x 10
squat | press | lift | repeat 