Becoming big and beautiful

[FaIIen]

A bit of an off-week again. Only getting in two sessions so consolidating the sessions and running week 1 main lifts with a tad more weight.

22.1.20 | 3's Wave | W1½D1+D2

Sumo DL
1 x 160/170/180
8x3 x 155

Paused OHP
1 x 55/60
8x3 x 50


Standing Single Leg Curl
9 x 20
13 x 15
11 x 15

Chin Up
6x3 x BW

Dip
6x4 x BW

[FaIIen]

25.1.20 | 3's Wave | W2D1

Paused OHP
2 x 50
1 x 55/60
5x3 x 52.5
1x5 x 52.5
^ 100 sec rest periods.

Tempo Squat (5-3-0)
5x2 x 120

DB Row
5 x 32's
7 x 36's
11 x 28's

Dip
10 x BW
4x5 x BW

Face Pull
10 x 20
9 x 32.5
13 x 25

[FaIIen]

26.1.20 | 3's Wave | W2D2

Sumo DL
1 x 170/180/190/200
5x3 x 165
1x5 x 165
^ Singles felt great, the last set was about RPE 8 I think.

Spoto Larsen
10 x 85
4x5 x 85

Single Leg Curl
10 x 20
17 x 10
11 x 15

Dead Bug
12/10/9 x BW

Chin Up
2x2 x BW
8 x BW.
4x4 x BW
^ Heavy. Was expecting to make faster progress with these, but I'll take what I can get.

[FaIIen]

28.1.20 | 3's Wave | W2D3

Low Bar Squat
1 x 145/155
5x3 x 140
1x5 x 150

Incline Bench
7 x 60
4x3 x 60

Glute Hypers
10 x BW
8 x 10
12 x BW
12 x BW
12 x BW

Pendlay Row
7 x 90
5x3 x 90

Dip
6x5 x BW

[FaIIen]

30.1.20 | 3's Wave | W2D4

Paused Bench
1 x 110/115
5x3 x 102.5
1x5 x 102.5

Tietz RDL
8 x 100
4x4 x 100

Front Squat
A few sets @ 60 kg. I took a fall a couple of weeks ago and my outer quad has been hurting ever since when squatting. It's getting progressively worse so I probably have to lay off all squats for a while. Will try to do othet lower body stuff.


Was in a hurry so didn't do assistance.