2024 Begin the End: Necro's grind to Muscular Salvation

[NeCrOmAnCeR]

2023 Journal Link
https://forum.bodybuilding.com/showt...post1684074383

2023. Decided I wanted to go on Holiday and not compete.

2024 need to do a Show and not be a Retiree... Much as I dislike IFBB for thier overlooked Judging skills. Feel I need to
do more IFBB shows.. Maybe not in Australia?

2023 huge fail on regularly filling in my blog. Had the time too... Pile of Notebooks to be entered.

Solid year. No injuries. Plenty of great PR's.. Felt like started well.. Then gained too much midsection bodyfat. Tons of cardio. Reduce Calories. Not seem to shift it.


Previous Journals from 2006 to now. Never missed a year.

2021 Journal

https://forum.bodybuilding.com/showt...post1627428683

2020
https://forum.bodybuilding.com/showt...hp?t=177911491

14 Bodybuilding shows competed in. Training 29 years.

[NeCrOmAnCeR]

Not come in Sunday NYE or New Years Day. 2 weeks missed Legs as Xmas Eve was Sunday too

96.10kg shoes off.. 97kg shoes on

Bent Over Rows: 20x20 30x15 35x15

40kg/side x 15
42.5kg x 12
45kg x 11
47.5kg x 9

5/ 50kg x 7 solid

T Bar row: 60x20 70kgx15 prep

80kgx12
85kg x 15 WOW

90kg x 11? HOW?

92.5kg x 6

95kg x 5... Goal is to get 100kg this year.. 130kg Best on other one.. Wanted 7 plates.. 140kg

Medium Grip Pulldowns: 87x20

97kg x 15
+4.4kg x 9
then
[b] again 1x16 insane.

4/ +6.6kg 1x9

15/ Underhand Pin Weight 124kgx15

131x15
138x12
1x12

131x15 19 sets

9.30-11.20pm

[NeCrOmAnCeR]

97.0kg.. flat weightless shoes.. HOW? 3 meals

RDL's 20kgx20
40kgx15-20
50kg x 15

2/ 55kg x 10
3/ 1x10
4/ 1x10
5/ 50kg x 15 fail


Hack Calves: 6 plates felt hard
1x15
shooting pain down Calves

1x20
1x20

+10kg x 15

1x15

6/ 6 plx15 5 pl x 15 4 Pl x 15

Upstairs Leg curls: 49.5kg x20
58.5kg x 15
67.5kg x 20

[NeCrOmAnCeR]

Car not start week

Low Incline Smith: 20kgx50 30kgx20

1/ 35kg/side 1x10 1x10 1x10

2/ 1x10 1x10 1x9 deep

3/ 1x10 1x10 1x10 all deep touch Chest reps.

Program only call for 3 sets.. Doing 5 tonight

4/ 1x10 1x10 1x10

5/ BONUS: Feeling good. 1x10 1x10 1x9 all out

Incline Flyes: 20kg
1x12
1x11
1x12
1x12
1x12

Flat Flyes: 1x20

1x12
1x10
1x12
1x12
1x12

Cable Crossovers: 17.5kg 1x15 1x15 1x15

2/ 1x15 1x15 1x15

3/ +2.2kg 1x15 1x15 1x15

4/ + 4.4kg x 15 1x15 1x15 PR sets

Pec Dec: 96kg
1x15
1x20
+2.5kg x 15

Super destroyed all night afterwards

[NeCrOmAnCeR]

No Car to go Underwood

5.15pm to 6.45pm.. Kirsty drive..

Hard intense workout. Soaked. Head down. Not even realise who was here.

Mitch right in front of me and Claire.. Loved catching up with Claire.Huge catch up at the end. Ash too. Not seen in months.

Preacher arm curls; With thick bar.

20kg x 14

21.25kg x 10 hard

22.5kg x8 all out. Max failure

20kg x 8 awful set.. should be 20 reps.


Hammer Tricep Press 60kgx20
70kgx15 not feel it
75kgx15

80kgx11
85kgx8
85kgx7 = 4 working sets.

Atlantic Preacher
68x12
75x12
82x8
+2.3kg x 8
+4.6kg x 6 too heavy

22.5kg Tricep Kickbacks
1x20 R
1x17 L

25kg: 1x14 r 1x12 L

3/ 1x17R 1x14>L

4/ 1x20 1x14 drop set 20kg x 5 reps each side more

Reverse curls 35kg x24 fail... thought did more of these. OH wait. I remember. Talking to Ash and no time left.
Only get one set in


Soaked from Pushing hard against time limit. 5.20-6.45pm

[NeCrOmAnCeR]

7th January

After missing 2 weeks Xmas Eve and New Years Eve workouts... today was very strong

the pain for the following week was very intense.

Leg X all fine No knee pain

Hack Squats 40kgx15
60kg x 14
70kg x 12 nice
75kg x 10-12 smooth lovely reps.

80kg x 10
85kg x 9 push hard to get end reps

87.5kg x 7 super happy well controlled.

90kg/side x 6 start high. But real quality.. 7 be full failure. 180kg

7/ 92.5kg x 6 still strong

8/ 95kg x 5 5th rep all out super deep.Recover. Perfect failure. 190kg

NEW Upside down Leg Press

4plates x 15
5 x 14
+10kg x 13

6 plates.Per side 1x10

add 5kg= 250kg 1x9

5th set: +10kg =260kg x 8

+15kg 1x6 crushed me 6th set

7th: 5 plates/side back off: 1x25 WoW

11.30pm + too late to do anymore

[coachcalande]

I recently switched from my every other day plan to my old 3 on 1 off. I’m already feeling worn down a bit and today my pressing seems off a bit and my shoulders are sore. Seems to me that I do better when I do shoulders on chest days.

Anyway, I’m switching back and I’ll just have to be more disciplined to start earlier in the am as workouts will be longer at just 3-4 sessions per week…but I’ll be more recovered. That’s the name of the game.

Finishing up chest and back now. I’ll hit arms/legs on Friday.

[NeCrOmAnCeR]

I recently switched from my every other day plan to my old 3 on 1 off. I’m already feeling worn down a bit and today my pressing seems off a bit and my shoulders are sore. Seems to me that I do better when I do shoulders on chest days.

Anyway, I’m switching back and I’ll just have to be more disciplined to start earlier in the am as workouts will be longer at just 3-4 sessions per week…but I’ll be more recovered. That’s the name of the game.

Finishing up chest and back now. I’ll hit arms/legs on Friday.

Thankyou for looking in my Blog.. I find I never have enough time to do Shoulders & Chest together.. That would be 8 to 10 exercises. I guess could Superset after doing Compounds.
How many total do you do?

[NeCrOmAnCeR]

January 9th.

Legs 10/10 sore. So much pain. The worst. Never miss Leg days. Pay the consequences

1 hour walk today. Hot asf. Not feel as sore then.

Underhand Rows: 40x20 60x20
80kg/side x 15

90kg: 1x15 1x16

100kg. 5 plates per side maxed out.... 1x9.. smooth. PR@!! set

1x8 left hand grip not as good 3/ 1x6 not have it

Watson Wide Grip Pulldowns: 87kg x 15
+4.4kg x10
+6.6kg c 11 raw hands

97kg x 16 WTF!! How?

+2.2kg x 14
+ 4.4kg x 11
+6.6kg x11.. hold/ rest pause. Get 2 more full reps. Best sets I have ever done[/b]

13/ Low Rows:
80kg/side x 20.. so good!
85kg x 15

90kg/side
1x9
1x9
1x8

Straight Arm 25kg
1x15
1x14
+2.2kg x 1x12

=4.4kg x 10 Smashed it 22 working sets

[NeCrOmAnCeR]

Missed Wednesday. No car

94kg with shoes on .. phone out

Hammer Bench Press :: Bar x 150-200 warm up

40kgx50 60kgx20
70kgx15
75kgx15
77.5kg x 11

80kg/side/ 4 plates.. 1x10 pause at 9 to get 10th

82.5kg x 10 strong

85kg x 8 could not get 9th rep

87.5kg x 5 struggle

8th set back off: 80kg x 9

Incline: 60kgx20
65kg x 20
70kg x 15
2/ 75kg cx 9
3/ 77.5kg x8 felt so strong

4/ 80kg/4 plates per side. 1x6 amazing!

5/ 1x5 fail on 6th

New Watson Pec Machine
70x20
81x20

92.5kg x12
2/ 1x12 same

3/ 87kgx 15

Machine Flyes: 20kg/side
1x15
1x19
1x20

22 working sets.

[coachcalande]

Thankyou for looking in my Blog.. I find I never have enough time to do Shoulders & Chest together.. That would be 8 to 10 exercises. I guess could Superset after doing Compounds.
How many total do you do?

Not sure how I ended up posting in your blog ha ha.

I do train my entire torso on the same day.

I alternate chest and back sets, that takes me 40 min. Then I spend another 25-30 min on shoulders.

A typical torso session is:

Bench/row x 5 each
Incline/pull-down x4 each
Fly/row variation or pull-down variation x3

Then seated press
Upright rows
Side laterals

Followed by a rest day…then legs/arms….and another rest day.

[NeCrOmAnCeR]

14th January

93.5kg no phone in pocket

Leg X all fine

Adductors usual. 6 heavy sets

V Squats: 4 plates x 20 5x15

6x15
+10kg 1x12

2/ 7 plates per side 1x8 Fail
3/ 1x10
4/ 1x12
5/ +10kg 1x6 crushed me
6/ 1x6
7/ 1x6

8/ 6 plates x 20 back off. ALL in till failure.

Squat Press: 6x20 7x15 8x15 9x12
10 plates x 12

11 plates x10 really heavy
+10kg x10
1x12 maybe 3 super heavy sets

5/ 10 plates x20 usually 11 for 30

Leg X singles
50kg 1x12 1x12

55kg x 12 both

60kg x 8 at limit. Both legs

50kg x 15 back off. Perfect

18 working sets

[NeCrOmAnCeR]

15th January

Car back

Super late 10-12pm

Watson Pinweight Shoulder Press
45x20
59x20
70x15

1/ 81kg x10
2/ 87kg x9
3/ 92.5kg x 5
4/ 81.5kg x 20
5/ 87.5kg x 15


Side laterals: 12.5kg x 20
15kg
1x16
1x20

V Bar cable front raise
24.5kg x 20
28 x 15
3/ 1x19
4/ 1x20

Rear Delts: 61x20 68x20
3/ +5kg 1x15/3 wide felt good

93.86 today/ 93.5 yesterday

[NeCrOmAnCeR]

Bent Over Rows: 20kg x20 30kgx15 35kgx15

40kgx15-20 fine
45kgx12
47.5kgx8 felt extremely heavy
48.75kg x 7

45kg back off x 11 expected 15 reps. So bad.

Close Grip: 87kgx20
+2.2kg x15
+4.4kg x 15
+6.6kg x12

97kg x 9
+2.2kg x 8

Smith Shrugs:40kgx20 50kgx20
55kg x 10/2/2
57.5kg 1x8/2/2
58.75kg 8/2/2
60kg 1x8/2/2 then feel great

Hammer MTS Pulldown
65x12
70x10
70x10
14/ 1x12
15/ 75kg x12 felt great wanted to do more.

Low Rows: 124kgx15 131x16
138x12
1x15
+2.5kg x 15
+15kg x12

[NeCrOmAnCeR]

Bent over Rows: 20kgx20 30kgx15 35kgx15

40kgx15-20 fine
45kgx12
47.5kgx8
48.75kgx7

45kg x 11 so bad. Expect 15 reps.

5 working sets

Close grip Pulldowns: 87x20
+2.2kg x 15
+4.4kg x 15
+6.6kg x 12

97kg x 9
+2.2kg
1x8

Smith Shrugs: 40kgx20 50kgx20
55kg 1x10/2/2

57.5kg x 8/2/2

60kg 1x8/2/2 felt great

Hammer MTS Pulldowns
65kgx12
70kgx10
3/ 1x10
14/ 1x12
15/ 75kg x 12 wanted to do more sets. Expected this to be super heavy.

Low Rows: 124x15
131x16
138x12
=2.5kg x15
+5kg 1x12

[NeCrOmAnCeR]

17th January

Not sore at all in Back or Traps

Hamstrings still tweaking bad pain+ had lots of rest with missing last Wednesday. Still no change.

Start Hack Calves/ Watson

4 x20 5x20 6x20
7 plates per side x12 felt heavy
+10kg x 12
3/ 1x12
4/ 1x15
5/ 1x15
6/ 1x18... should have gone to 8 plates

7/ 6 plates x 20.. Should be 30 reps

Atlantic Standing Leg curls. Struggling in so much pain

55kg/ x20 both legs

+2.3kg: 1x15 left 1x17 right
+4.6kg 1x20 left 1x17 right< set up wrong

4/ 1x15 each? forgot to righjt down for right side

Wanted to do 5th set. But 11.15pm too late

Seated Upstairs Hamstrings:
58x20

67.5kg full stack: 1x20
+15
1x15
1x17
1x18

Super sore and fatigued all night from this tiny workout 10/10 bad..
Yet not do Nordic curls or Seated Calves/

Shows when at top of your game how hard you can go and not even feel it .

5 sets Nordics: 6 sets Seated Calves then 4 to 6 more heavy sets... 17 sets more total. Not feel shattered.Normal for most of last year.

[NeCrOmAnCeR]

Flat Smith: 20kgx20
30kgx20
40kgx20
1/ 45kgx15 fine and super low to Chest
2/ 47.5kg x 10

3/ 50kg x 8 try to make form good. Strength is there

4/ 1x10
5/ 51.25kg x 8 high reps
6/ 52.5kg x 5 just had to test fail hard

7/ 45kg x 15

Lateral Super Incline Press: 50kg x 12 warm up
60kg x8
62.5kg x 8
65kg x 8

67.5kg x 8

60kg x 15

Cable 36.25kg
1x15
1x15
1x15
1x15
1x15

[NeCrOmAnCeR]

No money to pay for fuel to go Underwood in morning. Car still unsure if will start each time

Lifestyle Preacher: 40x20 50x20 60x20 65kgx15
70kg x 1x15
75kg x 12 now heavy
77.5kg x 9

80kg x 8
82.5kg x 6 extreme

Eugene Pressdown..On heAVY side near dumbbells

25x15
28.5 x 12

32.5kg x11
1x12
1x11

Atlantic Preacher: 34x15
1/ 41x15
+2.3kg x 9
3/ 1x9
4/ 1x9
5/ 41kg x 15

Overhead Extensions
35x20
42x20
42x20

45kg full stack x 25
2/ 1x25


Incline dumbbells
18kg
1x10
1x12
1x12

Incline Smith French Press: 20kg too heavy

10kgx20 15kgx20

17.5kg/side
1x10
1x10
1x15

15kg x12

Concentration curls
18kg

1x14 each arm
2/ 1x14

20kg
1x10
1x12

Kickbacks
17.5kg 2 sets of 15

Cable biceps:
35kg x 15
30kg x 20
3/ 1x25

[NeCrOmAnCeR]

9pm start: 92.7kg super low weight

Leg X all fine

Squats: Bar x 20 20kgx20 40kgx15
50kgx8
55kgx7

1/ 60kg: 1x5
2/ 62.5kg x 5
3/ 65kg x 5 so weird these should be easy.. left glute not happy. Twinges.

4/ 67.5kg x 5 wonky reps

5/ 70kg x 3 probably could have done 5. Weak. Legs not working.

Lower back fine

10pm Leg Press

6x25
7x20
8x15
9plates/side x17

10 plates x 12

+10kg x 12 quality no failure

11 plates x 10 heavy

+10kg x 10 260kg

12 plates: 480kg

1x9 crushed me. Not great reps

10 plates back off x 25 reps
then
8 plates for 20 Checking form why I did 8 plates

5 sets Squats
7 sets Leg Press
5 sets Below= 19 sets

1 Leg Leg extensions

50kg x 15

60kg:
1x8
1x8
1x8

55kg x 15 loved

[NeCrOmAnCeR]

23rd January

Missed Monday. Legs kind of okay.. Tuesday: 9/10 Super sore. Cannot get up or sit down nicely

Underhand Rows: 40x20 60x20 80x15
90kgx15
[b] 100kg x 9 2/ 1x8 3/ 1x8 left hand losing grip. Use wrist strap

Rack Deads: 40kgx12
60kgx12
70kg x 8
72.5kg x 7
75kg x 6 felt good
77.5kg x 6
80kg x 5 so hard to unrack

Medium Grip Pulldowns 87x13
+2.2 x 12
+ 4.4kg x 11
+ 6.6kg x 10

15/ 97kg x8 die

Low Rows:
80kg x 10
85kg x 8
90kg x 8
2/ 1x8
3/ 1x9 drop to 80x5

20 working sets

[NeCrOmAnCeR]

Huge amount of warm up sets. to get rid of pain

1/ Lying Leg curls
81x12
88x10
1x10
3/ 1x10
4/ 81kgx15 much better can squeeze
5/ 1x15

6/ 1x16 bonus set

Hack Calves 6pl x 15

7 plates:
1x12
1x12
1x12
6 plates +10kg x 15
6 x 15 5x15 4x15 so weak

Seated Leg curls upstairs
58.5 x 20

67.5x20
+15 1x20
3/ 1x20

93.5kg no phone

[NeCrOmAnCeR]

26th January

Wanted Floor Press but all 3 Smiths taken.

Hamstrings still sore from Wednesday.

Hammer Bench: 40kgx50 60kgx20 70kgx15
75kgx14
77.5kgx8 max.. down 25kg 180{90kg/side} down to 155kg

not feeling 80kg.side today. left side impinged more than the right

4/ 1x8
5/ 1x9

6/ 75kg x 11

Incline Hammer: 60kgx20 65kgx15
70kg x 10
72.5kg x 7 down 15kg.... 80kg/side was getting normal

3/ 1x9
4/ 1x8
5/ 1x8

Machine Flyes: 20kgx20 easy
22.5kg x 12
3/ 1x12
4/ 1x12
5/ 20kg x 16

36.5kg x 15
2.1x15
3. 1x15
4. 1x15

93.8kg with heavy shoes on.. but phone out

[NeCrOmAnCeR]

8.30pm 93.8kg...no ph. But heavy shoes on

Barbell Curls: 10kg x 12-15
12.5kgx14
13.75kg x 12 so strong. No issues or struggle
15kg x 8
16.25kg x 5 very good. Full failure.

Close grip Bench: 40kgx15 45kgx15 47.5kg x10

50kg/side x9

2/ 1x8
3/ 1x6 joint pain not as bad. But still tender. Instead of being smooth. down 10kg on where I was 55kg/side

Preacher Lifestyle: 77x15 81x12
88kg x 12
+2.5kg x 10
+5kg x 10
95kg x 9 full stack:
+2.5kg x 8
+5kg x 5 All out everything

Incline Smith Tricep extensions
15kg 1x12 1x12 1x12

17.5kg x 12
5/ 1x12

Watson Incline dumbbells in corner
18kg
1x8
1x9
1x9

13 Bicep 13 tricep

Tricep kickbacks 22.5kgx15

25kg 1x12r 1x10L

13/ 1x12 both arms

Hammer curls try first time in 10yrs+ 22kg 1x5

Reverse ezbar 30kg x20
35kg
1x17
1x17

[NeCrOmAnCeR]

28th January 92.7kg no phone

8.10pm start
8.35pm Working sets

Atlantic Front Squats
4x18 deep
5x12
6x10
7 plates.side x 8

2/ +10kg 1x6
3/ 1x8
4/ 1x9 push for more
5/ 1x10 my back had enough

One Leg / Leg Press
6 PL x 15
7 x 12

8 plates x 7 heavy

+10kg 1x6 right 1x8 Left

3/ 1x& R 1x(L
4/ 1x8R 1x10L all sets so extreme down 1 plates.. was so close to 10 plates end of last year.

5/ 8 plates 1x10 each leg very hard.

6/ 6 plates 1x20R 1x25L felt good

Week 1 Glute drive... No Ass.. Flat a Pancake. 12 weeks to build

20kg/side
1x10
1x10
1x11
1x11
1x11

Single Leg xtensions
50kgx15
60kgx8
3/ 1x8
4/ 55kg x 10
5/ 50kg x15 each leg

[NeCrOmAnCeR]

Glutes Tender!

93.0kg no ph

Waiting for Smith Machines I gave up.

Atlantic Side Laterals 34x20 41x20
48x14
55x11
+2.3kg x 10
+4.6kg x 10 thought it would be the limit

61kg 1x9L 1x8R
2/ 1x10 both
3/ 1x10 pushed hard for these.

Smith Military:
20kgx10-20
30kgx12
35kgx10-15

1/ 40kg x 10-12
2/ 42.5kg x 10
3/ 45kg x 8
4/ 47.5kg x 4 ouch. Should be easy. down 10kg on these.

5/ 45kg x 8 perfect form
6/ 1x7 deep touching Nose.

Rear delts: 30kg 1x16 1x16 1x16

Front raise 20kg preset bar
1x16
1x21
1x21

19 sets

[NeCrOmAnCeR]

30th January

9pm Hi Rows: 40kgx40 60kgx20
70kgx15
75kgx12
80kg x 10
82.5kg x 7
4/ 1x8
5/ 80kg x 9

T Bar rows 60kgx15 70kg x 10+

1/ 75kg x 12
2/ 80kg x 8
3/ 82.5kg x 7
4/ 85kg x 6
5/ 87.5kg x 5

Wide Grip: 87x15 +2.2kgx12
+4.4kg x 12
15/ +6.6kg x 9

16/ 97kgx x 6 or 7

Low Rows: 80kg x 12
85kg x10
87.5kgx8
4/ 1x7
5/ 1x8

6/ 80kg x 12 21 working sets

2 hours done.
Wanted straight bar Pulldowns and Shrugs done too.

[NeCrOmAnCeR]

93.4kg

Watson Calves: 4x20 5x20 6x20 7x20
8 plates 1x12
+10kg 1x12
1x12
3/ 1x15
4/ 1x12
5/ 8 plates x 15
6/ 6 plates x 35

Atlantic standing leg curls

Left: 55kg
1/ 1x15
2. 1x15
3. 1x15

Right
1/ 1x15
2/ 1x15
3/ 1x15 not keen on more with pain so bad

RDL
20kgx20
40kgx10
50kg x 10
2/ 1x10
3/ 52.5kg x 10
4/ 55kg x 8

5/ 50kg x 12 fail.

Glute drive: really squeezing: 1 plate/ 20kg
1x10
1x10
1x10
1x10
5/ 1x11

Seated Calf:worse pain more than ever.

40kg x 15 x15
45kg x 12 x12 but no point continuing. Hurts too much and can put no effort in.

[NeCrOmAnCeR]

2nd February

Floor Press: Smith: 20kgx50 30kgx30 40kgx20
50kgx15
55kgx15

60kgx6 harsh failure
57.5kg x 19
5/ 1x14

Iso lateral super inclines: 50kgx15 55kgx15
60kgx15
65kgx10
67.5kgx7 strong
4/ 1x9
5/ 1x10

Low Incline Flyes: 24kgx20 26kgx20
28kg x18
30kg x14. Super strong

Cable Crossovers: 21kg 3 sets of 10

9pm to 12pm.. delirious hunger when eat at 12.20am

[NeCrOmAnCeR]

Could not wake up to go Underwood

91.8kg no shoes on,no phone.. Lowest weight yet

Preacher curls: 20kgx11
2/ 1x210
3/ 1x15
4/ 21.25kg x 8.. Weak.. no point 5th set.

Hammer Triceps: 60kgx20 70kgx15
75kgx15
80kg/side 1x7
2/ 1x7
3/ 1x7

Atlantic Preachers: 68x12+2.3kg
75kgx10+2.3
1x11

t00k 2.3 off 1x11

68.+4.6kg x 11 same

Underhand Pulldowns 38.5x12
42x10
3/ 1x12
4/ 1x12
5/ 45kg x 8

Try drag curls with 20kg preset 1x15 not great feeling

Ezbar much nicer 10kg/side
1x15 wide 1x5 short

tried opposite : 1x15 wide short 1x5 Not like this

1x15 close 1x5 wide

Kickbacks: 22.5kg x 15
25kg x 14R 1x12L

13 Bicep
13 Tricep

[NeCrOmAnCeR]

4th February

Leg Press: 5 plates: 20 normal 10 wide warm up

1/ 1x20 Wide 1x20/1x20 burning at the end

2/ 6 plates 1x20 wide 1x20/20

3/ Wide/ 1x20 then 5.. forgot suppose to do 25 reps. 1x20 1x5/5/5/5 plus extra 4 reps to cover.

4/ Wide: 1x20/5 1x10/5/5/+ extra 5

5/ 1x20/5 1x20 1x10/5/5/5+5

Leg Extensions

1/ 103x10 89x10 75x10
2/ 110x10 96x10 89x10
3/ 110x10 96x10 89x10
4/ 110x10 96x10 89x10
5/ 110x10 96x10 89x10

Squats: 0x20 20x20

1/ 30kgx12
2/ 35kgx12
3/ 1x12
4/ 1x12
5/ 1x12 maybe 15

Glute drive: 20kgx12
25kg x 8 10kg increase
27.5kg x 8 extreme push
30kg x 6 too heavy
25kg x 8
7/ 20kg x 14 amazing full failure.

Hyperextensions
1x6 fail
1x8 better
1x10 like doing now
1x10 love these
1x12 long rest