Search:

3.5.2021 & 4.5.2021

Couldn't access weights so I've only done work on the stationary bike for ~10km each day.

01.5.2021

Had to keep it a bit shorter today:

Warmup
5x2 minutes on the heavybag
DeFrancos Agile 8

Benchpress
20x 30kg

30.4.2021

Hopped on the stationary bike for 9km today to use the rest day a bit more.

29.4.2021

There are things that always hold true, one of which is that I will without a doubt lose track of any goals and ambitions I have if I don't properly keep track of them. I'm about to hit...

531 Cycle Two - Week four - Day four

-----------------------------

Seated Barbell Press:
5x 42,5 kg
5x 47,5 kg
13x 55 kg

Benchpress:

531 Cycle Two - Week four - Day three

-----------------------------

Squats:
3x 80 kg
3x 90 kg
12x 102,5 kg

Deadlift:

531 Cycle Two - Week four - Day two

-----------------------------

Benchpress:
5x 80 kg
5x 92,5 kg
12x 105 kg

Seated Barbell Press:

First cycle completed.. yey.

Cycle Two - Week four - Day one

-----------------------------

Deadlift:
5x 110 kg
5x 130 kg
12x 147,5 kg

Week three, day four

-----------------------------

Seated Barbell Press:
5x 40 kg
3x 50 kg
8x 57,5 kg

Benchpress:

Week three, day three

-----------------------------

Squats:
10x 50 kg
5x 70 kg
20x 80 kg

Deadlift:

Week three, day two
-----------------------------

Benchpress:
5x 90 kg
3x 102,5 kg
8x 115 kg
1x 120 kg
1x 127,5 kg
1x 132,5 kg

Took a couple days off for the elbow to heal. Last time I had that it took 2 months to get rid of it, so I took the safe road this time.

Week three, day one

-----------------------------
...

During the warm-up yesterday my left elbow started to hurt bad so I just did some cardio. The pain is still there (when it's completely extended or completely bend) so I'll probably drop the...

Week two, day four
-----------------------------

Benchpress:
3x 70 kg
3x 90 kg
9x 110 kg
3x 115 kg
3x 120 kg
3x 127,5 kg

Week two, day three

-----------------------------

Squats:
3x 52,5 kg
3x 60 kg
20x 70 kg

Deadlift:

Week two, day two

-----------------------------

Seated Barbell Press:
3x 42,5 kg
3x 47,5 kg
11x 55,5kg (Wobly as hell without back support, hard to push out the last reps like this)
...

Week two, day one:

-----------------------------

Deadlift:
3x 117,5 kg
3x 132,5 kg
11x 150kg

Squat:

Day 4 marks the end of the first week. So far is went way better than expected and even with the designated squat day my back/hips are feeling fine.

-----------------------------

Benchpress:...

After the 5x10 Squat test on day 1 went way better than expected I've decided to run 5/3/1 on 4 days like it was meant to be. I'll start with low weight for the 5/3/1 squat sets though to get used to...

Day 2 was a bit delayed because I've helped a friend move and hadn't much energy to spare after that and work.

-----------------------------

Seated Barbell Press:
5x 40kg
5x 45kg
12x 52,5kg...