18/3

Bench
50/110 - 2x10
70/154 - 1x2
72/159 - 7x2 - ''no rest'' and 5ct+

Facepulls
4x10

Dumbbellpress
30 - 3x6

Dumbbell pressflys ss lateral raises
20 - 3x8 / 5 - 3x10

Some rotatorcuff work.

You will probably get back to your old maxes within 2-3 months.

Hopefully 2 since junior nationals is 9-11 may and next comp is the week after that ^^.
Main problem atm is that I have no consistency so that makes every lift feel bit off. Will probably take a week or two to get the technique back.

19/3

Cba doing lbs anymore, it's only kg from here on.

Deadlifts
60 - 1x10
100 - 1x3
140 - 1x1
160 - 5x2

Seal rows
60 - 1x10
100 - 1x5
80 - 3x5
60 - 1x10 - snatch grip, 1x10

Russian barbell situps
20 - 2x10
40 - 1x10
20 - 1x10

Brutalbench
5x10

Rackwalks with kettlebells
16x2 - 30m
24x2 - 30m
32x2 - 20m, weight started slipping, lost balance.

Sidebens
30 - 2x10
51 - 1x8

Hanging legraises
3x10

20/3

Bench
50 - 2x10, 1x3
72 - 5x3

Dumbbellpress
30 - 3x6

Dumbbell pressflys
20 - 3x8

Lateralraises
5 - 3x10

21/3

Squat
50 - 50reps on like 7sets, had some issues with iliopsoas region, took forever to get it away.
80 - 1x5
100 - 1x1
120 - 7x2

RDL
80 - 2x5
120 - 1x17+3, grip went off so had to reset and use hook for the last ones
Was supposed to do 4x5 but it felt so easy.

Pendlay row
80 - 4x8

Dumbbell row
51 - 6x6

Dumbbell curl
10 - 1x10
20 - 4x6

Hammercurl
30 - 2x4>20x6>10x10

Bench, super close grip with like a 4inch board.
50 - 1x15
60 - 1x10
70 - 1x10
80 - 1x10
70 - 2x10
50 - 1x30, 1x20

23/3

Squat
50 - 1x10
80 - 1x5
110 - 1x1
127.5 - 3x3

Walkouts
150 - 1x1
170 - 3x1

Sealrow
50 - 3x10
70 - 3x10

Powerclean
50 - did some triples with some press/pushpress/jerks
80 - 1x3

Hyperextensions
1x10
+15 - 1x10
+35 - 1x10
+45 - 1x10
+55 - 1x10
+60 - 1x10



Ty brah

24/3

Bench
50 - 2x10
72 - 6x2, 1x4

Facepulls
4x10

Dumbbell press
32.5 - 3x6

Dumbbell pressfly
22.5 - 3x8

OHP
50 - 6x3

Fun thing, we did calorietracking (food diary) for school and it seems that I eat a bit more than I thought.
During the 4day period I did (thurs-sun) I topped with around 7800kcals on thursday and had around 6500 on saturday as lowest.

This post was edited by PlaaD on Mar 24 2014 12:27pm

25/3

Deadlift
60 - 1x10
100 - 1x3
140 - 1x1
170 - 5x2

Barbell rows (semi highrow)
60 - 1x10
100 - 1x5
120 - 2x5

Abwheel
5x20

Sidebends
25 - 1x30

This post was edited by PlaaD on Mar 25 2014 10:34am

26/3

Bench
50 - 2x10
70 - 1x2
76.5 - 3x3

Dumbbell press
35 - 1x5
30 - 2x8

Dumbbellpressfly
20 - 3x10