Training today. Very hot and late in the evening session, had to skip the pendlay rows:
High Bar Squat
130x1 @6
142,5x1 @8 PR!
122,5x6 @8
122,5x6 @8
122,5x6 @9
Bench
80x1 @6
92,5x1 @9 PR!
77,5x6 @8
77,5x6 @8
77,5x6 @8
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Modified training today as I was extremely tired and my homegym was hot and humid AF. Just getting some work in.
OH Press
55x1 @8,5
50x3
40x8
40x8
40x8
Romanian DL
8x110
8x120
8x120
8x120
Todays training with a nice deadlift PR!
Deadlift
160x1 @7
175x1 @8,5 PR!
140x6 @8
140x6 @8
Incline Close Grip Bench
55x8 @7
57,5x8 @8
57,5x8 @8
57,5x8 @8
57,5x8 @8
Belt Squat (MYO reps)
40 KG Kettlebell x 16+5+5+5+4
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GPP work:
Hammer Grip Chinups
BWx3x10
Dead Bugs
BWx10x4
Hanging Leg Raises
BWx8x4
Training of today:
High Bar Squat
130x1 @6
135x1 @7
145x1 @8,5 PR!!!
122,5x6 @8
122,5x6 @8,5
117,5x6 @8
Bench (1 sec pause)
80x1 @6
87,5x1 @8
80x5 @8
75x6 @8
75x6 @8
Pendlay Rows (MYO reps)
80x12+3+2
Conditioning
Speedbike: Every 2 min x 20 min, sprint 30s
GPP work:
Kettlebell Rows (Run The Rack)
12x10
16x10
20x10
24x10
32x10
40x10
Dead Bugs
BWx10x2
Training today:
Overhead Press
55x1 @8
47,5x6 @8
47,5x6 @8
47,5x6 @8
Romanian Deadlift
115x8 @6
117,5x8 @7
120x8 @7,5
120x8 @8
120x8 @8
120x8 @8,5
Bench Press (MYO reps)
65x12+3+3+3+2
EZ Bar Curl
38x8
30x10
30x10
Next time the last training of the hypertrophy template.
Last training of the hypertrophy cycle:
Deadlift
160x1 @7
170x1 @8
140x6 @8
140x6 @8
140x6 @8
Close Grip Incline Bench
52,5x8
55x8
57,5x8
60x8
60x8
60x8
Belt Squat with Kettlebell (MYO reps)
40x16+5+5+4
Hanging Leg Raises
BWx10x4
Todays training session:
High Bar Squat
130x5
135x5
137,5x4 @8
137,5x4 @8,5 VPR!
OH Press
45x5 @6
47,5x5 @7
50x5 @8
50x5 @8,5
Lat Pull Down
65x8
60x10
55x12
Tricep Push Down
3x12x20
Prowler Push
10x10mx100kg
Deadlifts today, decided to go beltless and it worked out great!
Deadlift (no belt)
130x5 @6
135x5 @7
140x5 @8
140x5 @8 Beltless PR!
Floor Press
55x8 @6
60x8 @7
65x8 @8
Pendlay Row
60x5
70x5
80x5
80x5
Hanging Leg Raises
BWx8x3
Saturday night training:
Bench
70x5 @6
75x5 @7
80x5 @8
80x5 @8,5
High Bar Squat (Beltless)
100x8
102,5x8
105x8
Hammer Grip Chinups (8 minutes)
40xBW
Man Makers
10x with 6kg DB’s
Great training today, switched things a bit bit up. So wednesday I’ll do squats.
Deadlift (Beltless)
140x1
150x1 PR!
160x1 PR!
140x5
140x5
140x5 VPR!
Floor Press
55x8
60x8
65x8
65x8
65x8 VPR!
Dumbbell Row
34x8
40x5
40x5
40x5
40x5
40x5
Band Facepull
2x20
Prowler Push Sprints
15x10 meter x 100kg
Todays training:
High Bar Squat
130x1
140x1
122,5x5 + 10 hanging leg raises
122,5x5 + 10 hanging leg raises
122,5x5 + 10 hanging leg raises
Overhead Press
50x5
50x5
50x5
Lat Pull Down
55x10
60x10
65x10
65x8
GHR
BWx10x2 (with push off)
Airdyne
8 minutes interval training
Another training day:
Competition Bench
82,5x1
85x1
87,5x1 @7,5
80x5 @8
80x5 @8
80x5 @8
Beltless High Bar Squat
90x8
95x8
100x8
100x8
100x8
Hammer Grip Pullups
BW+2,5 x3
BW+5 x3
BW+7,5 x3
BW+10 x3
BW+12,5 x3
BW+7,5 x3x4
Band Tricep Pushdown
medium red bandx20x3
Training at the gym:
Beltless Deadlift
140x1
150x1
160x1
170x1 PR!
140x5
140x5
140x5
Overhead Press
40x8
40x8
40x8
Hammer Grip Chin ups (Superset with OHP)
BWx5
BWx5
BWx5
Lat Pulldown
8x60
8x70
6x75
Dumbbell Row
20x10
30x10
30x10
30x10
Ab Wheel
BWx10
BWx10
BWx10
Prowler Push Sprints
100m x 100kg
Todays training session:
Bench
60x5
65x5
70x5
75x5
75x5
75x5
BW Chinups
25xtotal
Beltless Squat
80x8
90x8
100x8
105x8
105x8
Glute Ham Raises
BWx10x2
Dips
BWx8x5
Band Face Pull
bandx15x3
Conditioning
5 minutes airbike
Training @ the homegym:
High Bar Squat
130x1
135x1
120x5
120x5
120x5
120x5
Competition Press
55x1
42,5x5
42,5x5
42,5x5
42,5x5
42,5x5
Incline CG Bench
40x10
50x10
52,5x10
55x10
47,5x10
Band Pull Apart
bandx10x3
Hammer Grip Chinups
BWx3
BWx3
BWx3
BW+5x3
BW+10x3
BW+10x3
BW+10x3
Hanging Leg Raises
BWx10x3
Sunday training:
Competition Deadlift
140x1
150x1
160x1
170x1
132,5x5
132,5x5
132,5x5
132,5x5
132,5x5
Competition Bench
77,5x5
77,5x5
77,5x5
77,5x5
High Bar Squat
70x10
80x10
90x10
85x10
Seated Cable Row
65x10
70x10
75x10
Yesterday’s training in my homegym:
2 sec Paused High Bar Squats
110x4
115x4
117,5x4
117,5x4
117,5x4
Pin Press from shoulderlevel
45x4
50x4
52,5x4
52,5x4
52,5x4
Close Grip Benchpress
60x10
62,5x10
65x10
60x10
Dead Bugs
BWx10
BWx10
Kettlebell Rows
24x10
32x10
32x10
32x10
Training @ the gym
Rack Pull below the knee
120x4
130x4
140x4
150x4
155x4
157,5x4
157,5x4
157,5x4 VPR
OH Press no belt
45x4
47,5x4
50x4
50x4
50x4
Leg Press Plate Loaded
100x10
120x10
140x10
150x10
145x10
Glute Ham Raises
BWx10
BWx10
BWx10
Ab Wheel
BWx10
BWx10
BWx10
BWx10
BWx10