Yersinia Posted April 4, 2011 Author Share Posted April 4, 2011 day 3 still no squat. tried it but there was still some pain Press 1RM 80kg . speedset 10x3 40kg Rows 1RM 105kg Cardiostuff after Quote Link to comment Share on other sites More sharing options...
Yersinia Posted April 6, 2011 Author Share Posted April 6, 2011 day 1 Deadlift 3x5 110kg Press 6x3 70kg Rows 5x5 95kg Pullups pronated 1RM 41,25kg Cardio 3min x3 13.5km\h Quote Link to comment Share on other sites More sharing options...
Yersinia Posted April 8, 2011 Author Share Posted April 8, 2011 day 2 Deadlift 1RM 140kg Incline bench 5x5 70kg Pullups 5x5 +17.5kg Press 3x3 60kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted April 11, 2011 Author Share Posted April 11, 2011 day 3 Deadlift 5x5 110kg starting easy to get good form etc Press 3RM 75kg failed on 1RM 80kg incline bench 3x3 76kg machine :p Pullups 2x5 BW Rows 1RM 105kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted April 13, 2011 Author Share Posted April 13, 2011 day 1 Boxsquat 80kg 3x3 . no pain with this. down to 90degrees. doctor said i had to train more to get kneepains fixed. i apparently have jumpers knee Press 6x3 70kg Rows 5x5 85kg Incline bench 1RM 90kg . fail on 100kg. Pullups pronated 1RM 42.5kg pretty easy Quote Link to comment Share on other sites More sharing options...
Yersinia Posted April 15, 2011 Author Share Posted April 15, 2011 day 2 Boxsquat 1RM 130kg fail on 140kg Inclinebench 5x5 75kg easy Pullups pronated 5x5 + 18.75kg Deadlift 1RM 140kg eccentric training for my bad knee Quote Link to comment Share on other sites More sharing options...
Yersinia Posted April 24, 2011 Author Share Posted April 24, 2011 day 2 Incline bench 5x5 75kg easy Pullups 5x5 + 17.5kg . short workout. had other plans etc Quote Link to comment Share on other sites More sharing options...
Yersinia Posted April 25, 2011 Author Share Posted April 25, 2011 april 13 . day 1 .. forgotten to write up Press deload 60kg 6x3 slow down fast up Rows 5x5 85kg Pullups 1RM 42.25kg Bench 1RM 105kg.. Quote Link to comment Share on other sites More sharing options...
Yersinia Posted April 25, 2011 Author Share Posted April 25, 2011 day 3 Boxsquat 5x5 92.5kg Press 1RM 80kg slow and hard Rows 1RM 103.5kg Pullups 2x5 bw Knee-rehab Quote Link to comment Share on other sites More sharing options...
Yersinia Posted April 27, 2011 Author Share Posted April 27, 2011 day 1 Squat 3x6 70kg kneerehab stuff. slow down and stopping at paralell Press 6x3 62.5kg slow and explosive blabla 3x8 50kg after that Rows 5x5 90kg Inclinebench 3RM 80kg Bench 1RM 100kg Pullups 1RM +43.75kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted April 29, 2011 Author Share Posted April 29, 2011 Day 2 boxsquat 1RM 132.5kg Inclinebench 5x5 82.5kg Pullups pronated 5x5 + 17.5kg Rows 3x3 67.5kg Press 3x3 60kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted May 2, 2011 Author Share Posted May 2, 2011 day 1 boxsquat 5x5 95kg easy Press 1RM 80kg fail..... Inclinebench 3x3 70kg Pullups 2x5 BW Rows 1RM 102.5kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted May 4, 2011 Author Share Posted May 4, 2011 day 1 Press 6x3 65kg Rows 5x5 85.5kg inclinebench max 3RM 95.5kg machine Pullups 1RM 43.75kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted May 9, 2011 Author Share Posted May 9, 2011 day 3 Boxsquat 5x5 97.5kg press 1RM 75kg.. weak Rows 1RM 105kg machine Bench 3x3 70kg Pullups 2x5 bw dragonflags 3x8 Quote Link to comment Share on other sites More sharing options...
Yersinia Posted May 11, 2011 Author Share Posted May 11, 2011 day 1 Boxsquat 3x3 80kg Press 6x3 67.5kg Rows 5x5 90kg Pullups 1RM 45kg Bench 2RM 100kg. Quote Link to comment Share on other sites More sharing options...
Yersinia Posted May 13, 2011 Author Share Posted May 13, 2011 day 2 boxSquat 1RM 135kg Bench 5x5 82.5kg eazy Press 1x3 1x6 60kg Deadlift 100kg 1x5 110kg 1x5 120kg 1x5 Pullups 5x5 + 16.25kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted May 16, 2011 Author Share Posted May 16, 2011 day 3 Boxsquat 5x5 100kg Press 1RM 80kg fail.... Rows 1RM 100kg barbell pullups 2x5 bw Bench 2x5 70kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted May 18, 2011 Author Share Posted May 18, 2011 day 1 Boxsquat 3x3 90kg Press 6x3 70kg Barbell Rows 5x5 75kg. easy Pullups 1RM 45kg. fail.. Bench 1RM 105kg somewhat easy Quote Link to comment Share on other sites More sharing options...
Yersinia Posted May 22, 2011 Author Share Posted May 22, 2011 yesterdays workout Day 2 boxSquat 5RM 115kg easy Press 3x3 60kg Deadlift 5x105kg 5x115kg 5x125kg Pullups 1x5 20kg ramped sets. increase 10kg every set. 5 set Quote Link to comment Share on other sites More sharing options...
Yersinia Posted May 23, 2011 Author Share Posted May 23, 2011 day 3 Boxsquat 5x5 102.5kg Press 1RM 77.5kg. failed on 80. had no power.. Rows 5RM 90kg. barbell. no more nancy machine. i hope Pullups 2x5 bw Bench 2x5 70kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted May 25, 2011 Author Share Posted May 25, 2011 day 1 no restitutionsquat. rode meh bike and my legs was needed for the trip home. not used to biking.. :p hard stuff Press 6x3 72.5kg a bit of a struggle but i made it Rows 5x5 77.5kg still a bit easy Pullups 3RM 30kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted May 29, 2011 Author Share Posted May 29, 2011 forgot to write up on friday Day 2 boxsquat 5RM 117,5kg Press 3x3 60kg Bench 5x5 85kg easy pullups 1x5 21.25kg ramped sets . Quote Link to comment Share on other sites More sharing options...
Yersinia Posted May 30, 2011 Author Share Posted May 30, 2011 stressworkout "Day 3" Press 5RM 70kg... Rows 3RM 90kg no food and sleep before this and i had 10 min on me... doing the squat tomorrow Quote Link to comment Share on other sites More sharing options...
Yersinia Posted May 31, 2011 Author Share Posted May 31, 2011 the rest of day 3 Boxsquat 5x5 105kg Squat random test for my knee. felt good but not completely healed up yet Quote Link to comment Share on other sites More sharing options...
Yersinia Posted June 1, 2011 Author Share Posted June 1, 2011 day 1 Squat actually 2x5 80kg . feels "ok".. still unsure Press 6x3 72.5kg Rows 5x5 80kg barbell Pullups 3RM 30kg Bench 1RM 105kg easy Quote Link to comment Share on other sites More sharing options...
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