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front squat 80kg 5x5 e(2)mom

seal row seal row 80kg x8,8,8,6,4

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bench press

100kg 5x2

mesocycle 1
microcycle 10
day 1

pause bench

97.5kg 5x2

very hard, gonna add 1kg each week now with microplates

I've also been doing hip thrusts occasionally, crazy how much weight you can slap on. They are very good for athletic performance and also pretty easy on the lower back. I love them, should probably...

mesocycle 1
microcycle 9
day 1

pause bench

95kg 4x2, 1x3

getting pretty tough. If I don't get 3 reps next week I will start microloading 1kg, then eventually 0.5kg

mesocycle 1
microcycle 7
day 3

incline db press

30kg 5x6

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haven't logged in a couple weeks but training has been going great, I will try to remember my AMRAPs off the top of my head just so I can have them documentet

mesocycle 1
microcycle 4
day 4
...

mesocycle 1
microcycle 4
day 3

Incline DB press

28kg x8,8,8,6,1

same weight next week

mesocycle 1
microcycle 3
day 4

Deadlift

115kg 3x5

Block pull

Forgot to log past few sessions.

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repeated the previous workout

Mesocycle 1
Microcycle 3
Day 1

mesocycle 1
microcycle 3
day 1

Paused bench press

80kg 4x2, 1x9

very nice, +2.5kg and +1 rep on the AMRAP since last week. Back on the gains train for the first time in a while, probably...

yesterday

Deadlift

110kg 3x5
still very easy

Rack pull

110kg 3x3

mesocycle 1
microcycle 2
day 2

Front squat

85kg 4x2, 1x6

DB row

good session

Chin up

+22.5kg x25 reps in 10 minutes
veeeeery tough lol, only barely managed.

Paused bench press

77.5kg x2,2,2,2 - AMRAP x8

forgot to log last session, on monday

Deadlift

105kg 3x5

very easy, keeping the reps really quick and form tight

Chin up

Saturday
mesocycle 1
microcycle 1
day 3

DB Incline press

22.5kg 5x8

increase for next week

mesocycle 1
microcycle 1
day 2

Front squat

82.5kg 4x2, 1x6

really easy here too
gotta focus on core tightness and staying upright. Slight knee valgus too even when it's really easy which...

mesocycle 1
microcycle 1
day 1

Chin ups

+20kg x25 reps in 10 minutes

Paused bench press

also decided to stop ****ing around with my own program and actually start a real one. Usually I like the high specificity high frequency programs but now that I'm wrestling and have less interest in...

good session, tried a little deadlifting today

Paused bench press

80kg 3x5

very hard
absolutely pathetic

Deadlift

also recently weighed myself(at 20:30 so I'm fully hydrated + food in my belly and such) and I weigh 89kg... wtf. I've been eating like a madman but still I've apparently lost weight, so I'm probably...