ExRx.net

10th October 2013 Bench Press 20/30/40/50/55 3 x 62kg 3 x 72kg 7 x 80kg 1 x 85kg 1 x 87.5kg SS: ½-Kneeling UL DB Shoulder press 3 x 10/8 x 17.5kg Chin-up 6/5/4/3 Lateral Delts 35/35/15 x 10kg/4kg/2.5kg Band pull-aparts 60 reps ITYW 10 reps each BB's 10 reps New PR with the 80kg! Beats my former rec...

8th October 2013 Box Front Squat 20/40/60/80 3 x 90kg 3 x 95kg 2x3 x 100kg Front Squat 5x10 x 80kg + Cluster set of 3 reps after the last set SS: Nordic 3x5 Inch Worm variatioins 3 sets Nothing is worse than high rep squatting. 50 total reps in 5 sets with 60-100s rest between sets. Somehow I love ...

6th October 2013

BB Row 20/40/50
5 x 52.5kg
5 x 60kg
7 x 68kg
15 x 50kg

SS: DB Bench Press 5x10 x 22.5kg
DB UL Row 5 x 10 x 22.5kg

Lateral raises 25/20/15 x 10kg/4kg/2.5kg

Band pull-aparts 60 reps total
ITYW 10 reps each
Blackburns 10 reps

4th October 2013

Box Front Squat 20/50
8x2 x 60kg

Deadlift 20/60/80/100/120
1 x 130kg
1 x 140kg
1 x 150kg
1 x 160kg
0 x 170kg
1 x 130kg
1 x 100kg

SS: KB Swing 15/15/20 x 32kg
Long-lever plank 3 x 30s

30th September 2013 Box Front Squat Build to a heavy triple of 110kg Front Squat 5 x 10 x 75kg SS: Nordic 3 x 5 TRX Fallout 3 x 10 2nd October 2013 Bench Press 20/30/40/50 5 x 57.5kg 5 x 67.5kg 8 x 77.5kg 1 x 80kg 1 x 85kg 1 x 87.5kg SS: Half-kneeling UL DB shoulder press 8/10/8/8 x 17.5kg Chin-up ...

25th September 2013 Bench Press 20/30 5 x 35kg 5 x 45kg 5 x 52.5kg 1 x 72.5kg SS: Chin-up 4 x 3 DB Unilateral Shoulder Press 4 x 6 x 15kg Upper back work: Band pull-aparts, ITYW, Blackburns Bodyweight upper back exercises are hard. Or I'm weak. Maybe I should train those more. My lower traps were s...

24th September 2013

Deadlift
20/60/80/100/120
10 x 1 x 130kg

Front Squat
5x6 x 65kg

2 sets of Dead bugs

Deloading/speed DL's. Will test my deadlift 1RM next week, then it's time to tweak the program to get some more deadlifting in it.

19th September 2013 BB Row 5 x 55kg 3 x 65kg 5 x 75kg 15 x 50kg Incline DB Press 2x10 x 22.5kg Drop Set: 10/10/10 x 22.5kg/12.5kg/6kg Kroc Rows 2x10 x 30kg Push-up + Burbee pyramid 1 to 5 Long-lever plank 1 x 40s All this in about 25 minutes. Had very limited time, and I can't get to the gym for th...

18th September 2013 Power Clean (singles) 20/40/45/50/55/60/65/70/75/60kg Good Morning (Singles) 60/65/70/75/80/85/90/95kg 20 x 60kg Front Squat 5 x 10 x 75kg Hanging Leg Raise 2 x 15 Final Power Cleans are now done. We'll see how this program has worked out. I plan on alterning heavy and speed dea...

Cheers Kenny! We've talked about that Barr method before too. I still remain very sceptical with off-day creatine intake. There are so many different opinions about this issue, ranging from 2-5g a day no matter what to 5g per on-day. And even some superloading claims of constantly ingesting more tha...

We talked about whether you should take creatine pre-workout or post workout. Or if it mattered at all. Well now there's some research about it. J. Antonio and V. Ciccone. 2013. The effects of pre versus post workout supplementation of creatine monohydrate on body composition and strength. Journal o...

16th September 2013 Front Squat 20/60/80/90/100/105 1 x 110kg 1 x 115kg 1 x 120kg 0 x 125kg 3 x 60kg/90kg/95kg/100kg/105kg 2x5 x 60kg SS: Kettlebell Swing 5 x 10 x 32kg TGU 5 x 1 x 20kg I was stupid. For one, I did hill sprints yesterday. And it affected on my squats obviously. Also my form got a b...

14th September 2013

BB Row
20/40/45/50
3 x 55kg
3 x 62kg
5 x 70kg
17 x 45kg

SS: Incline DB Bench Press 5 x 10 x 22.5kg
Chest-supported row 10 x 22.5kg, 4x10 x 20kg

SS: Ab rollout 4 x 8
KB Windmill 2 x 8 x 16kg

Lateral Delts 30/20/15 x 10kg/4kg/2.5kg
Rear Delts 20/20/20 x 10kg/4kg/2.5kg

12th September 2013 Power Clean (Doubles) 20/40/45/50/55/60/65/70/75 1 + 1 x 80kg 2 x 60kg Good morning 20/60 3 x 65kg 3 x 70kg 3 x 75kg 3 x 80kg 17 x 60kg Front Squat 5 x 10 x 70kg There was a small break between the 80kg reps. I couldn't get it up first, so I tried again in like 10-20s. Low back ...

I have a question about stretching. I only do a warm-up before starting the workout, but don't usually do any kind of stretching after the workout. As far as i've read, doing it before the workout can impair the strength and increases the risk of injury. After the workout it's suppose to depend on ...