Yersinia Posted June 3, 2011 Author Share Posted June 3, 2011 day 2 Boxsquat 5RM 120kg - 100kg x8 Bench 5x5 87.5kg Rows 2x5 60kg Press 3x3 60kg Deadlift 110kgx5 120kgx5 130kgx5 pr i guess Pullups +10kgx5 +15kgx5 +20kgx5 Quote Link to comment Share on other sites More sharing options...
Yersinia Posted June 5, 2011 Author Share Posted June 5, 2011 day 3 boxSquat 107.5kg 3x5 110kg 1x5 115kg 1x5 Press 1RM fail on 80kg. pains in the shoulder prior so i wasnt shocked. Rows 3RM 90kg . shoulder felt this aswell.. Pullups 2x5 bw triggerpoint therapy now.. :p Quote Link to comment Share on other sites More sharing options...
Yersinia Posted June 14, 2011 Author Share Posted June 14, 2011 changed program for a while day 1 Frontsquat 5x5 80kg Rows 5x5 70kg Bench 5x5 80kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted June 15, 2011 Author Share Posted June 15, 2011 day 2 Frontsquat 5x5 82.5kg Press 5x5 60kg Skipped deadlift . have the flue and didnt wanna do too much Quote Link to comment Share on other sites More sharing options...
Yersinia Posted June 17, 2011 Author Share Posted June 17, 2011 day 1 Frontsquat 5x5 85kg Rows 5x5 60kg new technique. with the bar going down to the floor on every rep . instead of holding it up Bench 5x5 82.5kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted June 19, 2011 Author Share Posted June 19, 2011 day 2 Frontsquat 5x5 87.5kg Press 5x5 62.5kg Deadlift 1x5 120kg Pullups 3x5 + 15kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted June 24, 2011 Author Share Posted June 24, 2011 skipped last workout . knee was damaged after bjj Day 2 Boxsquat 5x5 80kg felt ok i guess Press 5x5 65kg Deadlift 1x5 125kg harder than it should be Pullups 3x5 16.25kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted June 26, 2011 Author Share Posted June 26, 2011 day 1 tried boxsquat. but knee hurt. trying 1 week break and lots of eccentric kneestuff . Rows 5x5 65kg Bench 5x5 82.5kg 7 reps on last set. Quote Link to comment Share on other sites More sharing options...
Yersinia Posted June 28, 2011 Author Share Posted June 28, 2011 day 2 no squat Press 5x5 67.5kg. i swear last rep took me 3 min or so. dizzy Deadlift 1x5 120kg Pullups 3x5 17.5kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted July 1, 2011 Author Share Posted July 1, 2011 day 1 Boxsquat 5x5 100kg . 110kg last set. still easy. felt good with the knee and all Rows 5x5 67.5kg Bench 5x5 85kg. easy Quote Link to comment Share on other sites More sharing options...
Yersinia Posted July 3, 2011 Author Share Posted July 3, 2011 day 2 boxsquat 5x5 102.5kg Press 70kg 5-5-5-5-3 Deadlift 1x5 122.5kg nice and easy Pullups 3x5 18.75kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted July 6, 2011 Author Share Posted July 6, 2011 day 1 Boxsquat 5x5 105kg Rows 5x5 70kg Bench 5x5 87.5kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted July 9, 2011 Author Share Posted July 9, 2011 day 2 Boxsquat 5x5 107.5kg Press 5x5 70kg .missed on the last rep.. Deadlift 1x5 125kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted July 11, 2011 Author Share Posted July 11, 2011 day 1 Boxsquat 5x5 110kg Rows 5x5 50kg deloaded to get technique better Bench 5x5 90kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted July 16, 2011 Author Share Posted July 16, 2011 day 2 Boxsquat 5x5 112.5kg press 70kg 5-4... dropped to 60kg 1x5 . gonna deload and do 3x5 now Pullups 3x5 + 15kg deadlift 1x5 125kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted July 18, 2011 Author Share Posted July 18, 2011 day 1 Boxsquat 5x5 115kg Rows 5x5 55kg Bench 3x5 85kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted July 20, 2011 Author Share Posted July 20, 2011 day 2 Frontsquat 5x5 80kg Press 3x5 62.5kg Deadlift 1x5 127.5kg Pullups 3x5 16.25kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted July 25, 2011 Author Share Posted July 25, 2011 forgot fridays workout Day 1 Frontsquat 5x5 82.5kg Rows 5x5 57.5kg Bench 3x5 87.5kg.. todays round Day 2 Frontsquat 5x5 85kg Press 3x5 65kg Deadlift 1x3 130kg Pullups AW grip 3x5 + 10kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted July 28, 2011 Author Share Posted July 28, 2011 bah. wednesday's workout Skipped squat. was at kneetherapy earlier Rows 5x5 60kg Bench 3x5 90kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted July 28, 2011 Author Share Posted July 28, 2011 day 2 No squat . need to stretch more...... i hate knees Press 3x5 67.5kg. pretty dominant Deadlift 1x5 120kg easy Pullups AW grip 3x5 + 11.25kg easy Quote Link to comment Share on other sites More sharing options...
Yersinia Posted August 1, 2011 Author Share Posted August 1, 2011 day 1 Boxsquat 5x5 100kg Rows 5x5 62.5kg Bench 3x5 92.5kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted August 3, 2011 Author Share Posted August 3, 2011 day 2 Boxsquat 5x5 102.5kg Press 3x5 70kg Deadlift 1x5 122.5kg Pullups aw grip 3x5 + 11.25kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted August 5, 2011 Author Share Posted August 5, 2011 Day 1 Boxsquat 5x5 105kg Rows 5x5 65kg Bench 3x5 95kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted August 8, 2011 Author Share Posted August 8, 2011 day 2 no squat. raised kneecap and all that... Press 72.5kg 4-3-3 . gonna deload Deadlift 1x5 110kg pullups aw grip 3x5 + 12.5kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted August 10, 2011 Author Share Posted August 10, 2011 day 1 No squat. getting my kneecap into position first.. Rows 5x5 67.5kg Bench fail-O-rama 97.5kg 1x3 90kg 1x5 80kg 1x5 went to the gym straight after waking up so i didnt expect anything else.. yeye Quote Link to comment Share on other sites More sharing options...
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