No Rest for the Weary

Benchpress
70 x 5
90 x 2 x 3
110 x 2 x 3
120 x 2 x 3
125 x 3 x 2
120 x 3
110 x 3

Press
50 x 2 x 3
60 x 2 x 2
65 x 2 x 2
70 x 1
77.5 x F

Split squats
60 x 4 x 10

Rows
80 x 3 x 5
90 x 2 x 4

Pullups: 12
Lat pulldowns: +40 x 3 x 10

Ab rollouts
+10 x 3 x 10

Pretty good session
 
Skwaaats
110 x 3
130 x 3
150 x 3
belt
170 x 3
185 x 5 x 2

Frontskwaaats
110 x 2
120 x 2
132.5 x 4 x 2

Paused deadlifts
130 x 3
150 x 3
belt
170 x 2 x 3
182.5 x 4 x 2

Benchpress
70 x 5
95 x 4 x 4

Frenchpress
+27.5 x 12,12

Curls, incline
15 x 15+3+3+3
 
Benchpress
70 x 5
90 x 2 x 3
110 x 2 x 3
120 x 3 x 3
130 x 2
110 x 2 x 3

Press
50 x 2 x 3
60 x 2 x 3
65 x 3 x 2

Skwaaats
65 x 5,5
120 x 3
belte
140 x 3
160 x 8,10,12

Powershrugs
150 x 5
170 x 3 x 10

Chins x 10,10,6,4
Ab rollouts: +10 x 3 x 12
 
Skwaaats
70 x 5,5
110 x 3
130 x 3
150 x 3
170 x 2 x 3,
+ belt
190 x 5 x 3 (video)
170 x 5 (video)

Frontskwaaats
110 x 1
120 x 1
130 x 1
140 x 1,1,1

Block pulls
130 x 3
150 x 3
180 x 3
belt
200 x 2
220 x 3
+ straps
240 x 3 (video)
200 x 1,1,1 - nothing left

Benchpress
70 x 5
95 x 3 x 5

Frenchpress
+30 x 8,8

Curls, incline
+17.5 x 8+2+2+2

Not sure about the depth, I think it was OK. Hard to see when I wear shorts, easier to see when I wear boxers.
Technique went to hell on the 240 set, but thats expected I guess.
Need to work on both those things, though.
Still a very solid workout.


[YT]XssgK3xtiWY&feature=youtu.be[/YT]
 
Benchpress
70 x 5
90 x 2 x 3
110 x 2 x 3
120 x 5 x 2
110 x 2 x 3
100 x 2 x 5
80 x 8

Press
50 x 2 x 3
60 x 2 x 3
70 x 1,1,1

Split squats
+40 x 10
+60 x 10
+70 x 2 x 10

Rows: 70 x 3 x 10
Lat pulldowns: +45 x 3 x 8
Ab rollouts: +20 x 3 x 10

Punchin' in the clock
 
Looking pretty swole, fella. Good lifting.

The squats would pass in comp. Also, ridiculous lockout speed.
 
Thank you my man!

Some not so good workouts, and a 3 days rest time

Monday:
Skwaaats
60 x 5,5
110 x 3
130 x 3
160 x 2 x 3
belte
180 x 3 x 5
180 x 2 x 3

Frontskwaaats
110 x 2
130 x 4 x 2

Paused deadlifts
110 x 3
150 x 3
+ belte
180 x 5 x 3

Db benchpress
20 x 8,8
35 x 4 x 8

Triceps extensions
15 x 12,10

Preachercurls
+20 x 10
+30 x 10
+20 x 2 x 10

Today:
Benchpress
50 x 3
70 x 3
90 x 2 x 3
110 x 2 x 3
120 x 5 x 3

Press, sitting
50 x 2 x 3
60 x 3 x 3, 2
50 x 8

Swkaats
opp til
170 x 2,5
150 x 8

Paused deadlifts
110 x 3
150 x 3
170 x 3 x 5

Pull ups x 10,5,5
Ab rollouts 3 x 10

So fucking hot, wasnt able to push myself on the squats.
 
Great work mate, really nice numbers going up. Dat 190 skwaaaaat! Jakt n tan.
 
Thanks mate, appriciate it!

Sunday:
Paused skwaats
110 x 3
130 x 3
150 x 3
170 x 3
belte
182.5 x 2 x 2
190 x 2 x 2
200 x 0,0
182.5 x 2 x 2

Paused deadlifts
110 x 3
150 x 3
belte
180 x 2 x 3
190 x 3 x 2

Benchpress
80 x 3 x 5
Curls
17.5 x 4 x 10

Today:
Benchpress
70 x 5
90 x 3
100 x 2 x 3
115 x 5 x 3
100 x 5

Pushups: 5 x 10

Skwaats
70 x 5,5
110 x 5
130 x 10

Lat pulldowns: +40 x 3 x 10
Stir the pot: 3 x 20

Quick session today, tried some new technical cues. Went okay
 
Skwaats
110 x 5
130 x 5
160 x 2 x 3
+belt
180 x 2 x 3
200 x 1,1,1,1,1
180 x 5

Deadlift,
110 x 3
150 x 3
180 x 3
+belt
200 x 3 x 2 (paused)

Curls
+10 x 10
+17.5 x 3 x 6

Hanging leg raises: 3 x 12

Squats were pretty slow. Struggled through the sticking point. Deadlifts felt pretty hard too. Keep on the grind!!
 
Thursday:
Benchpress
70 x 5
90 x 2 x 3
110 x 3
125 x 5 x 2
100 x 5 x 5

Pull ups: 5 x 6

Friday:
Skwaaats
110 x 5
130 x 7
150 x 10
belte
180 x 5
150 x 10

Flies: 15kg x 3 x 10
Lat pulldowns: 40 x 4 x 10
Triceps extensions: 3 x 10

Now, a two and a half week vacation. See ya, folks!
 
Have a good time, C. 2.5 weeks of vaca is legit.

Looking forward to mine.
 
Back from vacation. I seem to have lost some strength after stopping sheiko. So we're back at it

W1D1
Benchpress
70 x 5
85 x 2 x 4
97.5 x 2 x 3
105 x 5 x 3

Skwaats
100 x 5
120 x 2 x 5
140 x 5 x 5

Benchpress, 3sec pause
70 x 5
85 x 5
97.5 x 4 x 4

Flies: 15 x 5 x 10
Rows: 75 x 5 x 5

W1D2
Paused deadlifts
125 x 3
150 x 2 x 3
175 x 2 x 3
+ belt
187.5 x 4 x 3

Slow benchpress
50 x 4
70 x 4 x 3

Frenchpress: +30 x 5 x 6

Stiff legged deads
110 x 4
150 x 4
170 x 4 x 3

Frontskwats
70 x 5,5
110 x 5 x 3

Ab rollouts: 3 x 10

Dont feel to strong, but feels good to be working hard again. Squats seem to suck the most. Upper back feeling stiff, and a bit painful
 
W1D3
Benchpress
70 x 5
85 x 5
97.5 x 2 x 4
105 x 2 x 3
112.5 x 2 x 2
105 x 2 x 3
97.5 x 4
85 x 6
70 x 8

Skwats
100 x 5
120 x 5
140 x 2 x 3
150 x 5 x 3

Pull ups / Flies
+15 x 5 x 5 / 17.5 x 5 x 10'

Squats felt like shit

W2D1
Skwaats
95 x 5
115 x 4
132.5 x 2 x 3
152.5 x 5 x 2

Benkpress
70 x 5
85 x 4
97.5 x 2 x 3
112.5 x 5 x 3

Flies: 18 x 5 x 10
Dips: +15 x 5 x 10

Frontskwaats
85 x 2 x 3
105 x 2 x 3
115 x 4 x 2

Rows, dumbell
+40 x 5 x 8

Squats felt less like shit. Bench didnt feel to good


Bw is around 82.5 now.

Thinking about joinining the norwegian PL team. Might learn something
[YT]f1hX5gYy2ew&list=UUSgiZblvdb0MGmMOAilvsmQ[/YT]
 
W2D2

Paused deadlifts
125 x 3
150 x 3
175 x 2 x 3
belte
187.5 x 4 x 2

Benchpress
70 x 6
85 x 2 x 6
92.5 x 4 x 6

Flies, incline bench: 15 x 5 x 10

Partial deadlifts
137.5 x 4
165 x 4
187.5 x 4 x 4
150 x 2 x 5

Frontskwats: 110 x 3 x 5

W2D3
Skwaats
95 x 5
115 x 4
132.5 x 2 x 3
152.5 x 5 x 2

Benchpress
70 x 5
85 x 4
112.5 x 2 x 2
105 x 3
92.5 x 5
77.5 x 7

Incline flies: 17.5 x 5 x 10

Skwaats, paused
95 x 5
115 x 2 x 5
132.5 x 4 x 4

Rows: 75 x 5 x 5
 
I will mate

Skwaats
105 x 5
125 x 4
142.5 x 2 x 3
162.5 x 4 x 2

Benkpress
70 x 5
85 x 4
97.5 x 2 x 3
112.5 x 6 x 3

Flies / Frenchpress
+18 x 5 x 10 / +30 x 5 x 8

Skwaats, paused
95 x 3
115 x 3
132.5 x 3
152.5 x 4 x 3

Rows: 75 x 5 x 5
 
W3D2

Deficit deads
125 x 3
150 x 2 x 3
165 x 2 x 3
Belt
180 x 4 x 3

Benchpress
70 x 5
85 x 4
97.5 x 2 x 3
112.5 x 2 x 3
120 x 2 x 2
112.5 x 2 x 3

Slow deadlifts
+straps
130 x 2 x 5
150 x 3 x 5

Hanging leg raises
+2.5 x 3 x 8

W3D3

Benchpress
70 x 5
85 x 4
97.5 x 2 x 3
112.5 x 7 x 3

Flies, incline: 15 x 5 x 10

Skwaats
95 x 5
115 x 4
132.5 x 2 x 3
152.5 x 6 x 3

Press: weak as fuck x 4 x 5
Rows: 75 x 5 x 5
 
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