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.

1RM day!

Deadlift
1 x 150,5 kg (+5 kg)

Bench Press
1 x 80,5 kg (+1 kg)

Shoulder Press
1 x 66,5 kg (+2 kg)

Woot! DL was a good, solid rep with good form. I was struggling on the BPress; SPress was decent. That's quite an improvement; the current program can't be that bad after all. I'll keep on doing this.

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

Bench Press
3 x 5 x 62,5 kg

Shoulder Press
3 x 5 x 52,5 kg

No time tomorrow, so I did this one a day early.

Deadlift 1RM
1 x 145,5 kg (+1 kg)

Bench Press 1RM
1 x 79,5 kg (+1 kg)

Shoulder Press 1RM
1 x 64,5 kg (PR, I think)

Was a bit dizzy with too much coffee, but the reps were solid, and didn't feel that strained. No assistance work, I want to be in shape for climbing tomorrow.

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

Bench Press
3 x 5 x 62,5 kg

Shoulder Press
3 x 5 x 52,5 kg

Deadlift 2RM
2 x 140,5 kg (+3 kg)

Bench Press 2RM
2 x 74,5 kg (+2 kg)

Shoulder Press 2RM
2 x 62,5 kg

Added 3 x 10 BB Rows, plus the usual gripwork.

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

Bench Press
3 x 5 x 60,5 kg

Shoulder Press
3 x 5 x 52,5 kg

Deadlifts 3RM
1 x 3 x 133,5 kg (+1 kg)

Bench Press 3RM
1 x 3 x 72,5 kg (+2 kg)

Shoulder Press
1 x 3 x 60,5 kg (+1 kg)

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

Bench Press
3 x 5 x 60,5 kg

Shoulder Press
3 x 5 x 52,5 kg

No assistance exercises.

Heavy triples, but below max. Next week, I'll go back to standard weight, and work from there.

Deadlifts
1 x 3 x 122,5 kg

Bench Press
1 x 3 x 64,5 kg

Shoulder Press
1 x 3 x 58,5 kg

Added 3 x 10 BB Rows.

Deadlift
1 x 5 x 112,5 kg
1 x 5 x 102,5kg

Bench Press
3 x 5 x 56,5 kg

Shoulder Press
3 x 5 x 48,5 kg

Started with a lowered weight, I'm still pretty smashed from last week's 4x climbing. Cut out Back Squats as planned.

I'll up the weight next week.

Deadlift 1RM
again, Failure: 1 x 146,5 kg

Bench Press 1RM
1 x 78,5 kg (+2 kg, new PR)

Shoulder Press
Failure: 1 x 68,5 kg

Added 3 x 10 BB Rows 42,5 kg 

 

 

Not that bad. DL was closer, and ShPress is weak.

That aside: got several compliments on my size this week, from unrelated sources. Ego satisfied.

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 3RM
3 x 132,5 kg (+2 kg)

Bench Press 3RM
3 x 70,5 kg (+2 kg)

Shoulder Press 3RM
3 x 59,5 kg (+1 kg)

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. 

I'm thinking about adding a second set of DLs to Monday, at 10% lower weight.

In the last six months, I've added about 8kg to my 1RM. This adds up to about 16 kg in a year, which is nice: at this rate, I could reach 160 kg DL 1RM end of next year. Something realistic to shoot for.

Anyway.

Deadlift 2RM
2 x 137,5 kg (+2 kg)

Bench Press 2RM
2 x 72,5 kg (+1 kg)

Shoulder Press
2 x 62,5 kg (+2 kg)




Looking good.

Added 3 x 10 BB Rows 42,5 kg

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 1RM
Failure: 1 x 146,5 kg

Bench Press 1RM
Failure: 1 x 77,5 kg

Shoulder Press
1 x 62,5 kg

Greedy! I shouldn't have gone for PRs right after my break.


Added 3 x 10 BB Rows 42,5 kg