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Advokát
Zaslal: pá srpen 10, 2018 2:20 pm Předmět:
7 Weeks out - Regionals 2018
12 Weeks out - Nationals 2018
11. / 10. 8.
Pull-ups
5x5
Bent over barbell row
3x10x90
Wide-grip lat pulldown
3x10
Facepulls
3x15
Skullcrushers with EZ
4x12x40
superset with
Hammer curls
4x12x15 (12,5)
Cable pushdowns
4x12
superset with
Reverse barbell curls
4x12
Side plank
Hate this shit.
3x60 s each side
Cable wood chops
3x12
Weekly recap:
VIDEO
nahoru
Advokát
Zaslal: st srpen 15, 2018 11:50 am Předmět:
6 Weeks out - Regionals 2018
11 Weeks out - Nationals 2018
12. / 14. 8.
After 3 days of cycling and drinking. Sore quads going in.
LB squat
4x4x180@7-9
Bench
4x4x125@6-7,5
CG bench
3x8x110@8, 10, 9
Deadlift
Feeling very strong
5x5x180
nahoru
Advokát
Zaslal: čt srpen 16, 2018 3:26 pm Předmět:
6 Weeks out - Regionals 2018
11 Weeks out - Nationals 2018
13. / 15. 8.
Absolutely cooked.
Bw: 105,6
HB squat
NO belt
3x5x150@8-9,5 - ugly AF, left knee caving drastically
Feet-up bench
5x4x115@7-8
CG board press
Board was like 4-5 cm
8x110@8,5
8x115@10
7x115@10 - failed last rep
SL deadlift
touch n go
3x8x150@8-9
Pull-ups
5x5
Triceps DB extension behind the head
4x12x15
DB hammer curls
4x12x12,5-15
nahoru
Advokát
Zaslal: so srpen 18, 2018 5:51 pm Předmět:
6 Weeks out - Regionals 2018
11 Weeks out - Nationals 2018
14. / 17. 8.
LB squat
3x3x190@8,5, @9, @9,5
Bench
4x8x115@7-8 - I think that was a PB for 8 reps
OHP
4x8x60@8-9,5 and then the last set @7 (took a shit before the set)
Deadlift
5x3x210@7-8 maybe, was tired but these moved quite well
Bent-over BB row
3x10x90
Wide grip lat pulldown
3x10
Facepulls
3x15
Cable triceps pushdowns
4x12
Reverse grip BB curls
4x12x30
AB wheeler
3x8
Weekly recap:
VIDEO
nahoru
Advokát
Zaslal: út srpen 21, 2018 9:22 am Předmět:
5 Weeks out - Regionals 2018
10 Weeks out - Nationals 2018
15. / 20. 8.
ABS destroyed from Friday 3x8 on ab wheeler lol.
LB squat
2x4x190@8,5-9 PB
Bench
2x4x130@8-8,5
Feet-up bench
4x4x115@7
Deadlift with red band
5x3x180@6 or so.
Pull-ups
5x5
DB triceps floor-press - palms in
4x12x32,5 - weird one, felt something wrong with the right shoulder
Reverse grip BB curl
4x12x30
nahoru
Advokát
Zaslal: st srpen 22, 2018 8:47 pm Předmět:
5 Weeks out - Regionals 2018
10 Weeks out - Nationals 2018
16. / 22. 8.
ABS finally recovered. Feeling pretty good overall. Had to switch today's bench and deads for Friday's for the sake of convenience.
HB squats
Beltless.
6x6x130 - feeling OK, much better technique
Bench
2x2x135@7 or so, just not used to have any decent weight in my hands.
6x4x120@5, ridiculously fast
Deadlift
5x2x220@7-8 maybe, feeling OK
DB chest supported rows
3x10x32,5
Strech and home.
nahoru
Advokát
Zaslal: pá srpen 24, 2018 4:49 pm Předmět:
5 Weeks out - Regionals 2018
10 Weeks out - Nationals 2018
17. / 24. 8.
From 12:15 till 15:30. Weird time. Heat and humidity were insane.
LB pause squat
8x4x145 - pain in the ass
Feet up bench
2x4x120@8 or so.
CG feet up bench
4x8x100@7,9,7,8
SL deadlift
3x5x165@8-9
Neutral grip pull-ups
4x6
Lat pulldown
3x10
Facepulls
3x15
Band pull aparts
3x15
Triceps behind the head
3x12
Hammer curls
3x12
Abs - wheel
3x8
Abs - hanging leg raises
3x8
Weekly recap:
VIDEO
nahoru
Advokát
Zaslal: út srpen 28, 2018 9:26 am Předmět:
4 Weeks out - Regionals 2018
9 Weeks out - Nationals 2018
18. / 27. 8.
After weekend trip to Austria (got drunk on Saturday).
BW: 105,5 kg. Sweet spot.
LB squat
1x185
2x4x195@8,5-9 - veeeeeery nice. 5kg PB for set of four.
Bench
3x3x135@7,5-8
Feet-up bench
4x5x115@7-8
Deadlift
5x2x190+red band@6 or so.
Pull-ups
5x5
DB floor press palms in
4x12x35
nahoru
Advokát
Zaslal: pá srpen 31, 2018 12:56 pm Předmět:
4 Weeks out - Regionals 2018
9 Weeks out - Nationals 2018
19. / 29. 8.
Evening after classical music concert.
HB squat beltess
Good technique, tough overall to do so many reps.
6x7x130@7-8
Bench
2x2x140@8
6x5x120@6-8 or so.
Deadlift
3x2x220@8-9
Chest supported DB rows
3x10x35
nahoru
Advokát
Zaslal: pá srpen 31, 2018 8:40 pm Předmět:
4 Weeks out - Regionals 2018
9 Weeks out - Nationals 2018
20. / 31. 8.
LB pause squat
6x4x150@air
Feet up bench
2x4x125@8,5 and 9; PB
CG feet up bench
4x8x100
SL deadlift
beltless
4x4x170@8-9; PB
Neutral grip pull-ups
5x5
Lat pulldown
2x10
Facepulls
3x15
Triceps cable behind the head
4x12
Reverse grip BB curls
3x12
Zercher deadlift
3x1x70 - entertaining AF
Zercher squat
1x100
ABS wheeler
3x8
Hanging leg raises
3x10
VIDEO
nahoru
Advokát
Zaslal: po září 03, 2018 10:54 pm Předmět:
3 Weeks out - Regionals 2018
8 Weeks out - Nationals 2018
21. / 3. 9.
BE STRONG BRNO. After defending my master's thesis. Almost no sleep due to stress.
LB squat
2x3x200@8,5 and 9
Bench
3x3x137,5@8,5-9
Feet-up bench
4x5x117,5
Deadlift
5x2x195+black bands@7-8,5 - went very well. The black bands were allegedly like 30-35 on top.
nahoru
Advokát
Zaslal: čt září 06, 2018 10:32 am Předmět:
3 Weeks out - Regionals 2018
8 Weeks out - Nationals 2018
22. / 5. 9.
HB squat
Dead. Beltless.
4x8x130@8 - moved decent, was expecting that to be worse.
Feet-up bench
2x4x127,5@8,5 - PB
CG feet-up bench
4x8x105@7,5-9
SL deadlift
One way ticket to snapcity, please.
3x3x180@8
nahoru
Advokát
Zaslal: so září 08, 2018 5:31 pm Předmět:
3 Weeks out - Regionals 2018
8 Weeks out - Nationals 2018
23. / 7. 9.
LB pause squat
Went 70-120-160. Felt like shit.
6x3x160@7 or so, whatever.
Bench
2x2x142,5@9 and 8,5 I guess. OKAY!
6x5x120@6
Deadlift
5x2x230@8-9 - heavy, hands rekt.
nahoru
Advokát
Zaslal: so září 08, 2018 6:08 pm Předmět:
3 Weeks out - Regionals 2018
8 Weeks out - Nationals 2018
24. / 8. 9.
Accessories in the morning. Didn't really feel like it but got it done.
Pull-ups
4x5
Neutral grip pull-ups
4x5
T-bar rows
5x8 - weight increased by my friend.
Chest supported DB rows
3x10x35s
DB floor press palms in
4x12x35s
Hammer curls
4x12x12,5s
Cable triceps extensions
4x12
ABS - wheel
3x8
That was it.
Weekly recap:
VIDEO
nahoru
Advokát
Zaslal: po září 10, 2018 7:58 pm Předmět:
2 Weeks out - Regionals 2018
7 Weeks out - Nationals 2018
25. / 10. 9.
LB squat
1x190
1x200
3x210@9,5 - OKAY
Bench
3x3x140@8-8,5 - very nice
Feet-up bench
4x5x117,5@7,5-8,5
Deadlift
5x2x200 - didn't feel as light as I would have liked. I guess the stance might have been too narrow.
Peck-deck
3x10
Pull-ups
3x6
nahoru
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