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  • slowmotion
    replied
    28.08.2021

    Squat:
    20 kg x 5 x 5
    50 x 5
    70 x 5
    90 x 4
    107.5 x 3
    122.5 x 2
    130 x 1
    137.5 kg x 1r x 3s
    117.5 kg x 2r x 5s

    Bench:
    20 kg x 5 x 2
    40 x 5
    55 x 5
    65 x 5
    75 x 4
    85 x 3
    92.5 x 2
    97.5 kg x 1r x 3s
    85 kg x 2r x 5s

    Deads:
    50 kg x 5
    80 x 4
    100 x 3
    120 x 2
    140 x 2
    160 kg x 1r x 3s
    140 kg x 2r x 5s

    Pretty good day.

    Leave a comment:


  • slowmotion
    replied
    25.08.2021

    Squat:
    20 kg x 5 x 5
    50 x 5
    70 x 5
    90 x 4
    107.5 x 3
    122.5 x 2
    130 x 1
    137.5 kg x 1r x 3s
    117.5 kg x 3r x 3s

    Overhead press:
    20 kg x 5 x 2
    30 x 5
    40 x 5
    45 x 4
    50 x 3
    55 x 2
    60 kg x 1r
    62.5 kg x 1r
    60 kg x 1r
    55 kg x 3r x 3s

    Medium grip bench:
    20 kg x 5 x 2
    40 x 5
    55 x 5
    65 x 5
    75 x 4
    80 kg x 3r x 7s

    Rows:
    50 kg x 5
    70 kg x 5r x 7s

    Leave a comment:


  • slowmotion
    replied
    24.08.2021

    Squat:
    20 kg x 5 x 5
    50 x 5
    70 x 5
    90 x 4
    107.5 x 3
    122.5 x 2
    130 x 1
    137.5 kg x 1r x 3s
    3 min rest.

    Bench:
    20 kg x 5 x 2
    40 x 5
    55 x 5
    65 x 5
    75 x 4
    85 x 3
    90 x 2
    95 kg x 2r x 3s
    3 min rest.

    Deads:
    50 kg x 5
    80 x 4
    100 x 3
    120 x 2
    140 x 2
    160 kg x 1r x 3s
    3 min rest.

    Leave a comment:


  • slowmotion
    replied
    22.08.2021

    Squat:
    20 kg x 5 x 5
    50 x 5
    70 x 5
    90 x 4
    107.5 x 3
    122.5 kg x 3r x 3s

    Overhead press:
    20 kg x 5 x 2
    30 x 5
    40 x 5
    45 kg x 4r x 2s
    50 kg x 3r x 3s

    Close grip bench:
    20 kg x 5 x2
    40 x 5
    55 x 5
    65 x 4
    75 kg x 3r x 2s
    85 kg x 2r x 4s

    Rows:
    50 kg x 5
    70 kg x 5r x 7s

    Leave a comment:


  • slowmotion
    replied
    21.08.2021

    Squat:
    20 kg x 5 x 5
    50 x 5
    70 x 5
    90 x 4
    107.5 kg x 3r x 2s
    122.5 kg x 2r x 4s

    Bench:
    20 kg x 5 x 2
    40 x 5
    55 x 5
    65 x 5
    75 x 4
    85 x 3
    92.5 x 2
    97.5 kg x 1r
    102.5 kg x 1r
    97.5 kg x 1r
    87.5 kg x 2r x 3s

    Deads:
    50 kg x 5
    80 x 4
    100 x 3
    120 x 2
    140 x 2
    160 kg x 1r x 7s

    Leave a comment:


  • slowmotion
    replied
    19.08.2021

    Squat:
    20 kg x 5 x 5
    50 x 5
    70 x 5
    90 x 4
    107.5 x 3
    122.5 x 2
    130 x 1
    137.5 kg x 1r x 3s
    122.5 kg x 2r x 2s

    Overhead press:
    20 kg x 5 x 2
    30 x 5
    40 x 5
    45 x 4
    50 x 3
    55 kg x 2r
    60 kg x 1r
    55 kg x 2r
    60 kg x 1r
    55 kg x 2r
    60 kg x 1r

    Medium grip bench:
    20 kg x 5 x 2
    40 x 5
    55 x 5
    65 x 5
    75 kg x 4r x 2s
    80 kg x 3r x 4s

    Barbell row ( from hang ):
    50 kg x 5
    70 kg x 5r x 7s

    Leave a comment:


  • slowmotion
    replied
    18.08.2021

    Squat:
    20 kg x 5 x 5
    50 x 5
    70 x 5
    90 x 4
    107.5 x 3
    122.5 x 2
    130 x 1
    137.5 kg x 1r x 3s
    122.5 kg x 2r x 3s
    This was fairly easy today.

    Bench:
    20 kg x 5 x 2
    40 x 5
    55 x 5
    65 x 5
    75 x 4
    85 x 3
    92.5 x 2
    97.5 kg x 1r x 3s
    82.5 kg x 3r x 3s
    This was all right as well.

    Deads:
    50 kg x 5
    80 x 4
    100 x 3
    120 x 2
    140 x 2
    160 kg x 1r x 3s
    140 kg x 2r x 3s
    Didn't feel like doing any more deadlifting today, that was it.

    Pretty good day.
    Last edited by slowmotion; 08-18-2021, 06:49 PM.

    Leave a comment:


  • slowmotion
    replied
    17.08.2021

    Squat:
    20 kg x 5 x 5
    50 x 5
    70 x 5
    90 x 4
    107.5 x 3
    122.5 x 2
    127.5 x 1
    132.5 x 1
    137.5 kg x 1r x 3s

    Overhead press:
    20 kg x 5 x 2
    30 x 5
    40 x 5
    45 x 4
    50 x 3
    55 x 2
    60 kg x 2r x 3s

    Close grip bench:
    20 kg x 5 x 2
    40 x 5
    55 x 5
    65 x 4
    75 kg x 3r x 2s
    85 kg x 2r x 4s

    Rows:
    50 kg x 5
    70 kg x 5r x 7s

    Leave a comment:


  • slowmotion
    replied
    15.08.2021

    Squat:
    20 kg x 5 x 5
    50 x 5
    70 x 4
    90 x 3
    107.5 x 2
    122.5 x 1
    130 x 1
    137.5 kg x 1r x 3s
    117.5 kg x 2r x 3s

    Overhead press:
    20 kg x 8 x 2
    30 x 5
    40 x 5
    45 x 4
    50 x 3
    55 x 2
    60 kg x 1r x 5s
    55 kg x 2r x 5s
    This was all right.

    Close grip bench:
    20 kg x 8 x 2
    40 x 5
    55 x 5
    65 x 4
    75 kg x 3r x 7s
    That might have been 8 sets, I'm not sure.
    Didn't feel heavy.

    Rows:
    50 kg x 5
    70 kg x 5r x 7s

    Leave a comment:


  • slowmotion
    replied
    14.08.2021

    Squat:
    20 kg x 5 x 5
    50 x 5
    70 x 4
    90 x 3
    107.5 x 2
    122.5 x 1
    130 x 1
    137.5 kg x 1r
    142.5 kg x 1r
    117.5 kg x 2r x 5s
    This felt pretty good today.

    Bench:
    20 kg x 5 x 2
    40 x 5
    55 x 5
    65 x 4
    75 x 3
    85 x 2
    92.5 x 1
    97.5 kg x 1r
    102.5 kg x 1r
    97.5 kg x 1r
    85 kg x 2r x 5s
    This was all right.

    Deads:
    50 kg x 5
    80 x 4
    100 x 3
    120 x 2
    140 x 2
    160 kg x 1r
    170 kg x 1r
    160 kg x 1r
    140 kg x 2r x 5s
    Not too bad.

    Pretty good day.

    Leave a comment:


  • slowmotion
    replied
    11.08.2021

    Squat:
    20 kg x 5 x 5
    50 x 5
    70 x 5
    90 x 4
    107.5 x 3
    115 kg x 2r x 5s

    Overhead press:
    20 kg x 5 x 2
    30 x 5
    40 x 5
    45 x 4
    50 x 3
    55 x 2
    60 kg x 1r x 3s
    55 kg x 2r x 3s

    Medium grip bench:
    20 kg x 5 x 2
    40 x 5
    55 x 5
    65 x 5
    75 x 4
    80 kg x 3r x 7s

    Barbell rows ( from hang ):
    50 kg x 5
    70 kg x 5r x 7s

    Leave a comment:


  • slowmotion
    replied
    10.08.2021

    Squat:
    20 kg x 5 x 5
    50 x 5
    70 x 5
    90 x 4
    107.5 x 3
    122.5 x 2
    130 x 1
    137.5 kg x 1r x 3s
    122.5 kg x 2r x 3s

    Bench:
    20 kg x 5 x 2
    40 x 5
    55 x 5
    65 x 5
    75 x 4
    85 x 3
    92.5 x 2
    97.5 kg x 1r x 3s
    85 kg x 2r x 3s

    Deads:
    50 kg x 5
    80 x 4
    100 x 3
    120 x 2
    140 x 2
    160 x 2
    170 kg x 1r
    180 kg x 1r
    170 kg x 1r
    145 kg x 2r x 3s

    Leave a comment:


  • slowmotion
    replied
    09.08.2021

    Squat:
    20 kg x 5 x 5
    50 x 5
    70 x 5
    90 x 5
    107.5 x 4
    122.5 kg x 5r
    117.5 kg x 6r
    Should probably have done a couple more squat sets, but didn't feel like it today.

    Overhead press:
    20 kg x 5 x 2
    30 x 5
    40 x 5
    45 x 4
    50 x 3
    55 x 2
    60 kg x 1r x 3s
    55 kg x 2r x 3s
    This was ok.

    Close grip bench:
    20 kg x 5 x 2
    40 x 5
    55 x 5
    65 x 5
    75 kg x 3r x 7s
    Had planned five sets, but ended up doing seven.

    Barbell rows ( from hang ):
    50 kg x 5
    70 kg x 5r x 7s

    Leave a comment:


  • slowmotion
    replied
    04.08.2021

    Squat:
    20 kg x 5 x 5
    50 x 5
    70 x 5
    90 x 4
    107.5 x 3
    122.5 x 2
    130 x 1
    137.5 kg x 1
    145 kg x 1
    137.5 kg x 1

    Bench:
    20 kg x 5 x 2
    40 x 5
    55 x 5
    65 x 5
    75 x 4
    85 x 3
    92.5 x 2
    97.5 kg x 1
    102.5 kg x 1
    97.5 kg x 1
    87.5 kg x 3r x 3s

    Deads:
    50 kg x 5
    80 x 4
    100 x 3
    120 x 2
    140 x 2
    160 kg x 1
    170 kg x 1
    180 kg x 1
    145 kg x 3r x 3s

    Leave a comment:


  • slowmotion
    replied
    03.08.2021

    Squat:
    20 kg x 5 x 5
    50 x 5
    70 x 5
    90 x 4
    107.5 x 3
    122.5 x 2
    130 x 1
    137.5 kg x 1r x 3s
    117.5 kg x 2r x 3s
    This felt like it was very heavy today,
    even though it really wasn't.
    2 minutes rest.

    Overhead press:
    20 kg x 5 x 2
    30 x 5
    40 x 5
    45 x 4
    50 x 3
    55 x 2
    60 kg x 1r x 3s
    55 kg x 2r x 3s
    Not too bad.
    2 minutes rest.

    Close grip bench:
    20 kg x 5 x 2
    40 x 5
    55 x 5
    65 x 5
    75 x 4
    80 kg x 3r x 3s
    This was okay.
    2 minutes rest.

    Barbell rows ( from hang ):
    50 kg x 5
    70 kg x 5r x 7s
    2 minutes rest.

    Not the best day. Not the worst day either.

    Leave a comment:

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