That flu was annoying. Due to this, returning to the gym might be better than pb1… Still not feeling 100% recovered from the flue.
squat 130 kg x 4, 132,5 kg x 4, 135 kg x 4@perhaps a bit heavier than @7
press 40 kg x 6, 45 kg x 6, 50 kg x 6@too light, 55 kg x 6@7
rdl (no belt) 120 kg x 8, 125 kg x 8, 130 kg x 8
Might add some gpp days like in the other templates, as the original doesn’t have any extra upper back work etc…
lat pulldowns 7 minutes
planks 7 minutes
cable bicep curls 2 sets
bench 80 kg x 4, 85 kg x 4@too heavy, 82,5 kg x 4
No benching for 2 weeks due to the annoying flu, what to expect.
front squat 70 kg x 8, 75 kg x 1 (could barely get down)
The original source says that the program is open to modification and substitution as you see fit. So I changed the 2ct pause for a front squat. However, after the first set of 8, the pump/soreness/pain got too bad.
pendlay row 60 kg x 10, 65 kg x 10, 67,5 kg x 10
triceps pressdown 2 sets
Changes made: close grip → incline, split squat → db press. Reasons: 1. My legs got enough work this week, as can be seen from the last workout. 2. I like the incline more on this slot. Also, as I get to choose my extra gpp upper body/trunk work, I say that I do chins and abs in some park later this week. That will be enough for this week.
deadlift 160 kg x 4, 170 kg x 4, 180 kg x 4@7
incline bench 60 kg x 8, 62,5 kg x 8, 65 kg x 8@7
db press 22,5 kg x 10, 25 kg x 10, 27,5 kg x 10@too heavy
Yesterday:
chins 5 min
decline sit ups 5 min
Decided not to to 7 min as this is the first week after being sick.
squat 130 kg x 4, 135 kg x 4, 140 kg x 4@8, 135 kg x 4
press 50 kg x 6, 55 kg x 6, 57,5 kg x 6@8, 55 kg x 6
rdl 130 kg x 8, 135 kg x 8, 140 kg x 8@8
This was obviously better than last week at least.
lat pulldown 7 minutes
hanging leg raises 7 minutes
cable bicep curls 2 sets
bench 80 kg x 4, 85 kg x 4, 87,5 kg x 4@9, 85 kg x 4
front squat 60 kg x 8, 65 kg x 8, 70 kg x 8, 70 kg x 8
barbell row 60 kg x 10, 65 kg x 10, 67,5 kg x 10, 67,5 kg x 10
Strength is not there but what to expect, I still have some coughing here and there. At least better than last week, as the previous session.
Yesterday:
v-bar lat pulldown 7 minutes
decline sit ups 7 minutes
preacher curls 2 sets
Today:
deadlift 170 kg x 4, 175 kg x 4, 182,5 kg x 4@8, 180 kg x 4
incline bench 60 kg x 8, 65 kg x 8, 67,5 kg x 8@8,5, 65 kg x 8
db press 21 kg x 10, 23,5 kg x 10, 26,5 kg x 10
triceps pressdown 2 sets
squat 130 kg x 4, 135 kg x 4, 142,5 kg x 4@8, 137,5 kg x 4, 135 kg x 4
press 50 kg x 6, 55 kg x 6, 60 kg x 6@8,5, 55 kg x 6, 52,5 kg x 6
rdl 130 kg x 8, 135 kg x 8, 142,5 kg x 8, 135 kg x 8
Just added 2,5 kg compared to last week.
2 days ago:
lat pulldown 7 minutes
hanging leg raises 7 minutes
cable curl 3 sets
yesterday:
bench 80 kg x 4, 85 kg x 4, 90 kg x 4@too heavy, 82,5 kg x 4, 82,5 kg x 4
Well, +2,5 kg compared to last time, didn’t sleep that well…Perhaps that is why it felt heavy.
front squat 60 kg x 8, 70 kg x 8, 80 kg x 8 x 3 sets
Legs are recovering better now. +10 kg compared to last time.
pendlay row 60 kg x 10, 65 kg x 10, 67,5 kg x 10 x 2 sets
Due to the following: 1. not much time today 2. the program can be modified and I have already done that 3. this is the last week, there were changes made for today’s session. I basically ramped up for a top set and also did 2 hard sets on the db press.
deadlift 160 kg x 4, 190 kg x 4@8,5
Great, +7,5 kg compared to last week.
close grip bench 70 kg x 8, 80 kg x 6@8
Was hoping to get 8 but bench is not there yet.
db press 27,5 kg x 8, 25 kg x 10
chin ups 7 minutes
A bit different this week…
Yesterday:
squat 130 kg x 4, 140 kg x 4@7,5
press 50 kg x 6, 60 kg x 6@8
cable curls 2 sets
Today:
bench 80 kg x 4, 90 kg x 4@9
front squat 60 kg x 8, 90 kg x 8
pendlay row 50 kg x 10, 70 kg x 10
incline db press 3 x 8 x 31,5 kg
tricep pressdown 3 sets
squat 130 kg x 5, 135 kg x 5, 142,5 kg x 5@8
press 50 kg x 8, 52,5 x kg 8, 55 kg x 8@8
rdl 130 kg x 10, 135 kg x 10, 140 kg x 10
leg extensions 6 minutes
chins 7 min
leg raises on a dip bar 7 min
bench 80 kg x 5, 85 kg x 5, 90 kg x 5@9
leg press 180 kg x 10, 190 kg x 10, 200 kg x 10
single arm machine row, myo 55 kg x 12, 55 kg x 5
reverse pec deck 6 minutes
cable curls 3 sets
Yesterday:
lat pulldown 7 minutes
triceps pressdown 3 sets
planks 7 minutes
deadlift 170 kg x 5, 175 kg x 5, 180 kg x 5
My upper back was more sore than usual, so not too heavy.
close grip bench 70 kg x 8, 75 kg x 8, 80 kg x 8@9
Wait, I have had worse close grip bench sessions? This could be a good sign.
seated db press 30 kg x 8, 2 x 12 x 25 kg
calves 6 minutes
db triceps extensions 3 sets
bb curls 3 sets
chins 7 min
leg raises on a dip bar 7 min