Zobrazit předchozí téma :: Zobrazit následující téma
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Zpráva
Advokát
Zaslal: st listopad 21, 2018 9:24 am Předmět:
49 Weeks out Nationals 2019
8. / 20. 11. 2018
BW: 106,0 kg
LB squat
7x3x180@6,5-8; moving very okay
Bench
Trying to find that tightness. Bench got weaker due to lack of training and maybe even decrease of bodyweight.
3x120
3x130
3x140@9
3x5x125@7,5-10
Front squat
3x6x95@7-8
Zercher squat
Improving.
3x6x105@7 or so.
Good morning to pins
Improving.
3x5x85
nahoru
Advokát
Zaslal: pá listopad 23, 2018 9:22 am Předmět:
49 Weeks out Nationals 2019
9. / 22. 11. 2018
BW: 105,7 kg
LB paused squat
3x180@7
4x3x185@8-9
Bench
5x5x115
Deadlift
5x3x210@7-8 maybe
DB shoulder press
3x10x27,5
Pull-ups
paralel grip
3x6
Pendlay rows
3x5x95
Weekly wrap-up:
VIDEO
nahoru
Advokát
Zaslal: po listopad 26, 2018 10:06 am Předmět:
48 Weeks out Nationals 2019
10. / 25. 11. 2018
LB squat paused halfway down
4x5x165@7-8 - getting better at these.
Bench
Left pec still sad. Just light rehab stuff.
3x120
5x5x110
Paused deadlift
4x5x190@8-9
Pull-ups
3x5
DB row
3x8x45
Arms - controlled hammer curls + skullcrushers
4x8x12,5 + 2x10x12,5, 2x8x20
Facepulls
3x15
nahoru
Advokát
Zaslal: čt listopad 29, 2018 11:14 pm Předmět:
48 Weeks out Nationals 2019
11. / 27. 11. 2018
LB squat
7x3x180@6-8, some sets easier than other
Bench
1x5x120
5x5x110
HB squat
6x135
2x6x140@7-8
Zercher squat
3x6x110@6-7
DB SL deadlifts
3x8x45s - mint
nahoru
Advokát
Zaslal: čt listopad 29, 2018 11:17 pm Předmět:
48 Weeks out Nationals 2019
12. / 29. 11. 2018
LB pin squat
3x190@8
2x3x195@9 - massive PB
Bench
Pec feeling better.
1x130
1x135
5x5x110
Deadlift
5x3x215@7-8 maybe
Chin-ups
4x6
Pendlay rows
4x7x85
DB shoulder press
3x6x35
Facepulls
3x15
ABS - wheel
3x8
Weekly recap:
VIDEO
nahoru
Advokát
Zaslal: po prosinec 03, 2018 9:43 am Předmět:
47 Weeks out Nationals 2019
13. / 2. 12. 2018 / 2nd block
The pec is getting better. Needs a lot of warming up.
LB box squat
Box at the perfect depth - 36,5 cm. Felt good, will increase the weight next time.
5x160
2x5x165@7-7,5
Bench - 5cm board
5x130
2x5x135@8
2ct paused bench
2x120
2x125
3x2x130@7-8
Dimel deadlift
Fun.
2x180
2x190
3x2x200@7 or so
Lat pulldown
4x8x90-95
Paralel DB row
4x10x30
Dips
3x12x20 - sick pump
DB hammer curls
3x10x15
nahoru
Advokát
Zaslal: st prosinec 05, 2018 11:01 am Předmět:
47 Weeks out Nationals 2019
14. / 4. 12. 2018 / 2nd block
BW: 105,3
LB squat
Seven doubles @8-@9 RPE, John suggested 180-195. I have decided to stop being a weak cunt.
2x190@7
6x2x200@7,5-9 - massive volume and RPE PB
Bench
Pec feeling a bit better but still not healed completely.
5x5x120@6
10cm board press
I am very weak at board presses, so they might be useful.
7x130@7
7x135@9
HB squat
Beltless. Gone ridiculously heavy and kinda ugly
5x5x140
Zercher squat
3x5x115
DB stiff legged deadlift
3x8x42,5 each hand - rather light, but it was too late to go heavier, gym was about to be closed.
nahoru
Advokát
Zaslal: so prosinec 08, 2018 4:42 pm Předmět:
47 Weeks out Nationals 2019
15. / 6. 12. 2018 / 2nd block
BW: 104,7
Deadlift
5x2x225@7-8
2board bench
3x5x130@8-9
2ct pause bench
5x2x130@7-8
LB squat
Felt like shit after the deads and bench
8x3x145
Chest supported DB row
4x10x35
Cable row
4x7x85
Dips
3x12x20
Slow hammer curls
3x10
ABS wheel
3x8
VIDEO
nahoru
Advokát
Zaslal: čt prosinec 13, 2018 10:30 am Předmět:
46 Weeks out Nationals 2019
16. / 9. 12. 2018 / 2nd block
The pec was the same.
LB box squat
3x5x175@8-8,5
Bench - 5cm board
5x125
3x5x130@8
2ct paused bench
2x120
2x125
3x2x130@7-8
Paused deadlift
Fun.
3x5x190@9 - hurt my back in the sacrum area on the first set. Did the remaining sets nevertheless
Lat pulldown
4x8x90-95
Cable row
4x8x85-90
Dips
3x10x30 - sick pump
DB hammer curls
2x10x15
nahoru
Advokát
Zaslal: čt prosinec 13, 2018 10:33 am Předmět:
46 Weeks out Nationals 2019
17. / 12. 12. 2018 / 2nd block
Had to stay at home on Monday due to hurt back. Then recovered very well (sauna on Tuesday) and was good to train again.
Skipping bench due to pec sadness.
2ct paused squat
2x175
6x2x180@7,5-8,5 - mint
DB seated shoulder press
10x8x25
Machine row
7x10x120
Chest press machine
6x12-15 light
One leg leg press
4x8x3 plates on each side.
nahoru
Advokát
Zaslal: ne prosinec 16, 2018 1:23 pm Předmět:
46 Weeks out Nationals 2019
18. / 15. 12. 2018 / 2nd block
BE STRONG Brno in the morning.
LB squat
8x3x170-black reverse bands.
Deadlift
3x3x160+black and red bands
3x5x160+black and red bands@8-9
Bench
5x110+black bands
4x5x110+black and red bands@8-9
2ct paused bench
5x2x130@8-9
VIDEO
nahoru
Advokát
Zaslal: út prosinec 18, 2018 5:58 pm Předmět:
45 Weeks out Nationals 2019
19. / 17. 12. 2018 / 2nd block
Racks were taken, so started with bench.
Bench
Pec feeling much better.
4x120
5x125
2x5x130@9
Squat paused midway down
5x5x150@7
Dimel deadlift
5x2x205@7-8
Lat pulldown
4x8
Row machine
4x10
Different lat pulldown
4x10
Triceps pushdown machine
4x15xEverything
Naposledy upravil Advokát dne po prosinec 24, 2018 12:35 pm, celkově upraveno 1 krát
nahoru
Advokát
Zaslal: pá prosinec 21, 2018 2:47 pm Předmět:
45 Weeks out Nationals 2019
20. / 20. 12. 2018 / 2nd block
Visited fyzio on Tuesday - destroyed me with massage and cupping therapy. Told me to train light for a bit.
LB squat
Not 100 % happy with form. Have to make it even more tight.
2x190
4x2x195@7,5-8,5
Bench
Upper body felt odd due to the cupping therapy, so took it light
6x100
4x10x100@7-8
HB paused squat
4x5x120@7
DB SL deadlift
3x12x42,5
nahoru
Advokát
Zaslal: po prosinec 24, 2018 12:39 pm Předmět:
45 Weeks out Nationals 2019
21. / 22. 12. 2018 / 2nd block
LB paused squat
6x2x160@7
5cm blocks deadlift
3x5x200@8-10
Feet-up bench
5x5x110
Cable rows - narrow grip
5x10
Weekly recap:
VIDEO
nahoru
Advokát
Zaslal: po prosinec 24, 2018 12:43 pm Předmět:
44 Weeks out Nationals 2019
22. / 24. 12. 2018 / 2nd block
Everything painless, ready to start pushing again from the next week.
LB squat paused halfway down
5x5x155 - death
Bench
5x120
5x125
2x5x130
3sec tempo bench
3x2x125
2x2x130
Paused deadlift
3x5x180@7 - very tasty.
Lat pulldown
4x8
Triceps cable extension
3x8
Naposledy upravil Advokát dne so leden 05, 2019 3:23 pm, celkově upraveno 1 krát
nahoru
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