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  • #46
    Back on logging right here! Sold my old halfrack and bought a brand new powercage. Squating and benching never felt so safe!

    Competition Squat
    5x112,5
    5x120
    5x125
    5x125

    Competition Bench
    5x67,5
    5x72,5
    5x75
    5x75

    Pendlay Row
    10x70
    10x72,5
    10x75

    Hanging Leg Raises
    3x8xBW

    Ab Wheel
    3x8xBW

    Comment


    • #47
      Did a bit of non BBM template related training last week for some high rep stuff, so I will not log that here. Now back on the hypertrophy template before my vacation!

      Competition Squat
      6x110 @6
      6x115 @7
      6x120 @7,5
      6x120 @8

      Competition Bench
      6x70 @6
      6x72,5 @7
      6x77,5 @8
      6x77,5 @8

      Pendlay Row (MYO reps)
      75 kg: 16+5+5+3

      Dips
      10xBW
      10xBW
      10xBW

      EZ Bar Curl
      10x28
      10x28
      10x28

      Comment


      • #48
        Day 2 of the low stress week:

        Competition Deadlift
        6x135 @6
        6x140 @7
        6x145 @7
        6x145 @8

        Incline Bench Press
        6x60 @6
        6x62,5 @7
        6x65 @8
        6x65 @8

        Frontsquat MYO reps
        40 kgx12+5+5+4

        Band Bicep Curls
        3x10

        Band Tricep Pushdown
        3x10

        Comment


        • #49
          GPP work today:

          Chin ups/pullups with variating grips
          20xBW

          Hang Leg Raises
          3x8xBW

          Dead Bugs
          2x8xBW

          Also 2x 30 minute bike rides.

          Comment


          • #50
            Today's session:

            Competition Press
            6x42,5 @7
            6x45 @8,5
            6x47,5 @9

            Romanian Deadlift
            8x115 @6
            8x120 @7
            8x125 @8
            8x125 @8

            Bench Press MYO reps
            60kg x15+5+4

            Comment


            • #51
              Todays training:


              Competition Squat
              6x110 @6
              6x115 @7
              6x120 @7,5
              6x120 @8
              6x120 @8

              Competition Bench
              6x70 @6
              6x72,5 @6,5
              6x77,5 @8
              6x77,5 @8
              6x77,5 @8,5

              Pendlay Row (MYO reps)
              77,5 kg x 15+5+5+3

              Band Tricep Pushdown
              3x10

              Kettlebell Towel Curls
              10x24
              10x32
              8x32

              Comment


              • #52
                Back from a break after vacation, rebuilding a bit:

                Training monday 7 october:

                Competition Squat
                5x110 @7
                5x115 @8
                5x117,5 @8

                Competition Press
                5x42,5 @7
                5x45 @8
                5x47,5 @9

                Pendlay Row
                10x65 @7
                10x67,5 @7
                10x72,5 @9

                Ab Wheel
                2x10xBW

                Training today:

                Competition Deadlift (No belt, rebuilding)
                5x130 @6
                5x135 @7
                5x140 @7

                Competition Bench (Rebuilding)
                5x70 @6
                5x75 @8
                5x77,5 @8,5

                3-0-3 Tempo Squats (No belt)
                10x70 @7
                10x75 @8
                10x80 @8,5

                Chin Ups
                5x3xBW

                DB Tricep Overhead Extensions
                3x10x8

                Comment


                • #53
                  Todays training:

                  Squat (No belt)
                  4x105 @6,5
                  4x110 @7
                  4x115 @8,5

                  Bench (Blue Slingshot)
                  4x80 @7
                  4x85 @8
                  4x90 @8,5

                  Pin Press (From shoulders)
                  10x32,5 @7
                  10x35 @8
                  10x40 @9

                  Dead Bugs
                  3x8xBW

                  Comment


                  • #54
                    Training in the afternoon. Exchanged RDL for KB swings due to limited time.

                    Rack Pull (Mid Chin, no belt)
                    4x140 @6,5
                    4x145 @7
                    4x150 @7,5

                    Close Grip Bench
                    4x70 @7
                    4x72,5 @8
                    4x75 @8,5

                    Kettlebell Swings
                    10x24
                    10x32
                    10x40
                    10x40
                    10x40
                    Last edited by Starx; 10-11-2018, 06:41 PM.

                    Comment


                    • rho
                      rho commented
                      Editing a comment
                      Why do kettlebell swings take less time than RDLs?
                      Rest-time between sets is shorter?

                    • Starx
                      Starx commented
                      Editing a comment
                      Yup, shorter rest period and less time to set up.

                  • #55
                    Training from the last two days:

                    Sunday 14 october:

                    Competition Squat
                    1x135 @8
                    5x110
                    5x110
                    5x110
                    5x110
                    5x110

                    Competition Press
                    1x50 @8
                    5x40
                    5x40
                    5x40
                    5x40
                    5x40

                    Pendlay Row
                    10x70 @7
                    10x72,5 @8
                    10x75 @9

                    Ab Wheel
                    3x10xBW


                    Monday 15 october:

                    In the morning:
                    Speedbike
                    Every 2 min x 20 min, sprint 30 seconds

                    Evening:
                    Competition Deadlift
                    5x100
                    5x120
                    3x140
                    1x150
                    1x160 @7,5
                    5x130
                    5x130
                    5x130
                    5x130
                    5x130

                    Competition Bench
                    5x60
                    3x70
                    1x75
                    1x82,5 @7,5
                    5x65
                    5x65
                    5x65
                    5x65
                    5x65

                    3-0-3 Tempo Squats (No belt)
                    10x72,5 @7
                    10x77,5 @8
                    10x82,5 @9
                    10x77,5 @9

                    DB Tricep Overhead Extensions
                    3x12x8

                    Comment


                    • #56
                      Todays training:

                      Squat (No belt)
                      4x107,5 @7
                      4x112,5 @8
                      4x117,5 @9
                      4x112,5 @8

                      Bench (Blue Slingshot)
                      4x82,5 @7
                      4x87,5 @8
                      4x92,5 @8,5
                      4x85 @8
                      4x85 @8,5
                      4x85 @9

                      Incline Close Grip Bench
                      10x50 @7
                      10x55 @8
                      10x57,5 @9
                      10x52,5 @9 (Empty!)

                      Chinups
                      5xBW
                      4xBW
                      3xBW
                      3xBW
                      3xBW
                      2xBW

                      Band Tricep Pushdown
                      20x
                      15x
                      12x

                      Comment


                      • rho
                        rho commented
                        Editing a comment
                        Wow, quite a lot of work for one session.

                      • Starx
                        Starx commented
                        Editing a comment
                        Thanks brother!

                    • #57
                      Thursday evening training:

                      Rack Pull (Mid Chin, no belt)
                      4x145 @7
                      4x150 @8
                      4x155 @9
                      4x150 @8
                      4x150 @8,5


                      Close Grip Bench
                      4x72,5 @7
                      4x75 @8
                      4x77,5 @9
                      4x72,5 @7
                      4x72,5 @8
                      4x72,5 @9

                      Romanian Deadlifts
                      10x100
                      10x105
                      10x110


                      Dead Bugs
                      3x8xBW

                      Comment


                      • #58
                        Saturday training session:

                        Competition Squat

                        5x100
                        3x120
                        2x130
                        1x137,5 @8
                        5x112,5
                        5x112,5
                        5x112,5
                        5x112,5
                        5x112,5

                        Competition Press
                        5x40
                        3x45
                        1x52,5 @8
                        5x42,5
                        5x42,5
                        5x42,5
                        5x42,5
                        5x42,5

                        Pendlay Row
                        10x72,5 @7
                        10x75 @8
                        10x77,5 @9
                        10x75 @8

                        Comment

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