Back Squat
1 x 5 x 112,5 kg
1 x 5 x 102,5 kg

Shoulder Press
1 x 5 x 56,5 kg
1 x 5 x 52,5 kg

I think I might move my log to my ipad Bamboo Paper app. I'll try it out, and see where it goes.

Back Squat
1 x 5 x 112,5 kg
1 x 5 x 102,5 kg

Shoulder Press
1 x 5 x 56,5 kg
1 x 5 x 52,5 kg


Wednesday didn't work out. Next week, starting with DL/BPress, then alternating.

Back Squat
3 x 5 x 112,5 kg

Shoulder Press
1 x 56,5 kg
1 x 5 x 52,5 kg

Decided to add in BSqu and ShPress, A-B-A-B style. This is more or less the weight I left those lifts a year ago. BSqu was OK, but not easy; ShPress was tough.

Deadlift
1 x 5 x 124,5 kg
1 x 5 x 112,5kg

Back Squat
3 x 5 x 92,5 kg

Bench Press
3 x 5 x 60,5 kg

Shoulder Press
3 x 5 x 48,5 kg


Added 7-6-5 Chin-Ups.

Deadlift
1 x 5 x 124,5 kg
1 x 5 x 112,5kg

Back Squat
3 x 5 x 92,5 kg

Bench Press
3 x 5 x 60,5 kg

Shoulder Press
3 x 5 x 48,5 kg

No assistance today, I have to hurry. 

Deadlift
1 x 5 x 124,5 kg

Back Squat
3 x 5 x 92,5 kg

Bench Press
3 x 5 x 60,5 kg

Shoulder Press
4 x 5 x 48,5 kg (+1 set)

Added 3 x 5 Chin-Ups

Deadlift
1 x 5 x 124,5 kg

Back Squat
3 x 5 x 92,5 kg

Bench Press
3 x 5 x 60,5 kg

Shoulder Press
 3 x 5 x 48,5 kg (-4 kg...)

Lowered the weight on the SPress a bit, this is the hardest lift for me. Good, intense workout with lots of motivation!

Added 3 x 5 Pull-Ups.

Deadlift
1 x 5 x 124,5 kg

Back Squat
3 x 5 x 92,5 kg

Bench Press
3 x 5 x 60,5 kg

Short day - I'm a bit wasted from last week, with three times climbing, and a bit too enthusiastic use of the campus board. This will be a half-week anyway, and next week will be off: final tattoo session on Fri!

Deadlift
1 x 5 x 124,5 kg

Back Squat
3 x 5 x 92,5 kg

Bench Press
3 x 5 x 60,5 kg

Shoulder Press
3 x 5 x 52,5 kg

3 x 5 Pull-Ups

Deadlift
1 x 5 x 124,5 kg

Back Squat
3 x 5 x 92,5 kg

Bench Press
3 x 5 x 60,5 kg

Shoulder Press
3 x 5 x 52,5 kg

3 x 5 Pull-Ups

I still feel yesterday's climbing, I've been working the overhang pretty thoroughly.

Deadlift
1 x 5 x 124,5 kg (+2 kg)

Back Squat
3 x 5 x 92,5 kg

Bench Press
3 x 5 x 60,5 kg

Shoulder Press
3 x 5 x 52,5 kg

2 x 7 Pull-Ups

Cut out the Reverse DB Flies. I think they're bullshit.

Weighed in at 85,00 kg. I think I can stand to lose three or four of those - less weight to lug around while climbing! I'll see how things develop.

Deadlift
1 x 5 x 122,5 kg

Back Squat
3 x 5 x 92,5 kg

Bench Press
3 x 5 x 60,5 kg

Shoulder Press
3 x 5 x 52,5 kg

2 x 7 Pull-Ups
2 x 10 Reverse DB Flies

Deadlift
1 x 6 x 122,5 kg (+1 rep)

Back Squat
3 x 5 x 92,5 kg

Bench Press
3 x 5 x 60,5 kg

Again, no assistance work, so I added (at least) one rep to the DL.Was in a hurry :(

Deadlift
1 x 5 x 122,5 kg

Back Squat
3 x 5 x 92,5 kg

Bench Press
3 x 5 x 60,5 kg

Shoulder Press
3 x 5 x 52,5 kg

2 x 7 Pull-Ups
2 x 10 Reverse DB Flies

So, back to Texas Method. Strength training rules!

Deadlift
1 x 5 x 122,5 kg

Back Squat
3 x 5 x 92,5 kg

Bench Press
3 x 5 x 60,5 kg

Shoulder Press
3 x 5 x 52,5 kg

2 x 7 Pull-Ups
2 x 10 Reverse DB Flies

2 sets of 8 - 6 - 4 reps of:

Back Squats (82,5 kg - 87,5 kg - 92,5 kg)
Deadlifts (92,5 kg - 106,5 kg - 124,5 kg) - 1 set only
Bench Press (56,5 kg - 60,5 kg - 64,5 kg)
BB Curl (30,5 kg - 32,5 kg - 34,5 kg)

Added 2 x 10 lat raises.

3 x 10 + 2 x 8 of:

Back Squats (66,5 kg - 82,5 kg)
BB Rows (42,5 kg - 46,5 kg)
BB Curls (28,5 kg - 30,5 kg)

Added 2 x 10 lat raises.

Climbing is pretty much dialed-in, bi-weekly. No need to put it down each time. Next week will be a short week: Wednesdays I'll have the first of four tattoo sessions, and it's likely I'll not work out the rest of the week after that.

3 x 10 reps, followed by 2 x 8 reps of:

Back Squat (66,5 kg - 82,5 kg)*
Deadlift (74,5 kg - 92,5 kg)
Bench Press (46,5 kg - 56,5 kg)
BB Curl (28,5 kg - 30,5 kg)

Added 2 x 10 lat raises.

*I did 3 x 8 Squats, and then cut out the third set of 8 reps for the rest of the exercises.

3 x 10 of:

Back Squats (82,5 kg)
BB Rows (42,5 kg)
BB Curls (28,5 kg)

I think for next week, 3x10 + 3x8 is a bit unrealistic at the weights I did this week. I'll drop the 3x10 weight by 10 - 20%, and try the 3x8 weight at this week's level. Especially the DL's aren't doable otherwise.

3 x 10 reps on each of:

Back Squat (82,5 kg)
Deadlift (92,5 kg)
Bench Press (52,5 kg)
BB Curl (28,5 kg)

Fuck, that was hard. The weight as such was much lower thgan all those more-or-less maximal lifts I've been doing, but the added reps definitely add up. I'm not sure I can do next week's reps (3x10 + 3x8) at this weight... I'll see.