Monday 14.11.2022
Workout 1:
Behind the back deadlift
1x160kg
1x190kg
1x210kg
1x230kg / 506lbs
Workout 2:
Behind the back deadlift
3x170kg
3x190kg
3x200kg
3x210kg / 462lbs
3x200kg
3x190kg
3x200kg
Tuesday 15.11.2022
Workout 1:
Shoulder press w/ swiss bar
1x62kg
1x67kg
1x72kg
1x77kg
1x80kg / 176lbs PR with this bar
Workout 2:
Shoulder press w/ swiss bar
5x57kg
4x60kg
3x63kg
5x60kg
4x64kg
3x67kg / 147lbs
Workout 3:
Shoulder press w/ swiss bar
10x47kg
10x52kg
8x55kg
8x57kg
7x60kg / 132lbs
YEAAAAHHHHHH budddyyyy! Light weight baby!
|
-
11-15-2022, 01:00 PM #1
Push it To the limit! Zercher life, Best life
Last edited by Art_Atwood; 11-15-2022 at 03:27 PM.
-
11-22-2022, 08:36 AM #2
-
11-22-2022, 08:42 AM #3
-
11-22-2022, 10:08 AM #4
-
-
11-23-2022, 05:39 AM #5
Training template for next 2-4 weeks:
Day 1:
zercher
bench press /w football bar
(triceps)
Day 2:
behind the back deadlift
Shoulder press /w axle
(triceps)
Day 3:
Bent over Row /w trap bar
Bicepcurl
1-3 sessions / Day. Day 1 and 2 are my main Workouts, so Day 3 is like a "Off Day". doing that Workout only once a week. Or twice if i am feeling tired from those bigger lifts.Last edited by Art_Atwood; 11-23-2022 at 05:47 AM.
-
11-23-2022, 07:35 AM #6
-
11-24-2022, 06:19 AM #7
Thursday 24.11.2022
Workout 1:
Behind the back deadlift
2x180kg
2x210kg / 462lbs
2x200kg
Shoulder press /w axle
1x80kg / 176lbs PR
4x70kg PR
10x60kg PR
Workout 2:
Behind the back deadlift
4x140kg
4x160kg
4x180kg
4x200kg / 440lbs
Little bit lazy Day. If i am training every Day, i Will do only one big lift per Day, but Will do that lift 1-3 times a Day. Much easier that way. I can focus 100% on that lift.
Tomorrow is bench Day. 1-2 Workouts.
-
11-25-2022, 07:19 AM #8
Friday 25.11.2022
Workout 1:
Bench press /w football bar
1x130kg / 286lbs
5x110kg / 242lbs
Workout 2:
Bench press /w football bar
1x130kg / 286lbs
5x110kg / 242lbs
Strict barbell curl, pause at the bottom
8x40kg
6x43kg
4x48kg / 105lbs
Bench was not fress from yesterdays Shoulder press, but thats okay. better luck next time.
-
-
11-26-2022, 06:35 AM #9
-
11-27-2022, 08:24 AM #10
-
11-28-2022, 11:54 AM #11
-
11-29-2022, 12:54 PM #12
-
-
11-30-2022, 09:27 AM #13
-
12-01-2022, 09:53 AM #14
-
12-02-2022, 09:58 AM #15
-
01-16-2024, 06:50 AM #16
-
-
01-17-2024, 05:28 AM #17
-
01-18-2024, 05:49 AM #18
Thursday 18.1.2024
Close grip bench, paused
3x90
3x100
3x110
3x120
3x130kg / 286lbs
Tricep push-down
3x15x35kg / 77lbs
Bench was great! Going to start pushing bench press numbers now.
https://youtube.com/shorts/Qx327Z5Zh...tK8zWlBBicp_yp
-
01-19-2024, 05:11 AM #19
Friday 19.1.2024
Highbar squat, no knee sleeves
2x3x70
3x100
3x120
3x140kg / 308lbs
10x100
I have some problems with my ass(not hole) and popliteal. Deadlifts dont Hurt, but squats are Hard to do. Trying to do those highbar squats frequently but with low volume and low intensity. Not great way to progress, but at least that way i get some squat work in.
Bench is priority number one now.
Last Off day was 4.1. One More week and then its deload time.Last edited by Art_Atwood; 01-19-2024 at 05:19 AM.
-
01-20-2024, 06:02 AM #20
-
-
01-21-2024, 08:42 AM #21
-
01-22-2024, 07:35 AM #22
-
01-24-2024, 01:29 AM #23
-
01-24-2024, 08:54 AM #24
-
-
01-25-2024, 10:24 AM #25
Thursday 25.1.2024
Workout 1:
Highbar squat
5x140kg
5x130kg
Romanian deadlift from the rack
5x160kg
5x150kg
Workout 2:
Tricep push-down
3x8x84kg
Dumbell scott curls
1x25kg
1x27kg
1x30kg
10x20kg
12x17kg
Close grip bench press
4x130kg
4x120kg paused
Ez-barbell curl, over hand grip
3x8x38kg
Great day! Ass / back still not ok, but leg training went nice. 3 more days before deload.
Plan for rest of the week:
Fri: Barbell shoulder press, dumbell press, side laterals
Sat: Deadlift, row, rear delts
Sun: Close grip bench, arms + beer, votka and sauna w/ good friend
-
01-26-2024, 04:27 AM #26
-
02-01-2024, 06:49 AM #27
-
02-02-2024, 05:59 AM #28
-
-
02-04-2024, 07:12 AM #29
-
02-05-2024, 03:39 AM #30
Monday 5.2.2024
Deadlift, pause at the floor
12x160kg
https://youtube.com/shorts/W0vFaI6Sr...HRvczFKsA0eouQ
T-bar row, paused
2x10x50kg
Chins
5xBW, neutral grip
2x5xBW, extra narrow underhand grip
High reps on deadlift.
Training template for this month:
1: squat
2: bench press
3: shoulder press
4: deadlift
5: closegrip bench
After every main lift, i do 0-2 Accessory lifts.
If i cant take a day Off, i May do only arms (extensions and curls, no pressing) or upper back work. At least i get rest from main lifts that way.Last edited by Art_Atwood; 02-05-2024 at 04:17 AM.
Bookmarks