New Log

20/11/20

Warmup
- Bike 10 min

Squat
- bar
- 10x40kg
- 8x60kg
- 5x80kg
- 3x5x100kg
- 3x5x120kg

9 sets / 53 reps / 4580 kg

Accessory work
- Leg curls, leg extension, calf raises, lateral raises, bendover barbell rows, curls

LISS/cooldown
- Bike 20 min
- Breathing/stretching
 
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Week 1

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22/11/20

Warmup
- Rowing 10 min (2,7km)

Squat
- bar
- 10x40kg
- 8x60kg
- 5x80kg
- 3x5x100kg
- 3x4x120kg
- 3x130kg
- 3x1x140kg

13 sets (387kg avg) / 56 reps (90kg avg, 100kg median) / 140kg max / 5.030 kg
Fatigue: 8

Accessory work
- Reverse flyes, lateral raises, external rotation, calf raises, pullups, cable flyes, dumbbell unilateral push press, mobility

LISS/cooldown
- Bike 20 min
- Breathing/stretching

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26/11/20

Warmup
- Bike 15 min

Squat
- bar
- 10x40kg
- 8x60kg
- 2x5x100kg
- 4x120kg
- 3x130kg
- 2x140kg
- 1x150kg
- 3x130kg
- 5x120kg
- 6x110kg
- 5x100kg

12 sets (444kg avg) / 57 reps (94kg avg, 100kg median) / 150kg max / 5.330 kg
Fatigue: 8-9

Accessory
- Chinups, leg raises, dumbbell flyes, reverse flyes, lateral raises, unilateral press

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29/11/2020

Warmup
- Biking to the gym

Sumo
- bar
- 10x60kg
- 8x80kg
- 3x8x90kg
- 3x10x110kg

8 sets (836kg avg) / 72 reps (93kg avg, 90kg median) / 110kg max / 6.700 kg
Fatigue: 7-8

Accessory
- OHP, chinups, leg curls, calf raises, chest flyes, curls

Cardio/cooldown
- Rowing 20 minutes
- Breathing/stretching

"You lift weight to escape abstract concepts, like time and death" - PewDiePie
 
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Week 1 Squat volume:
25 sets / 113 reps (94kg avg, 100kg avg median) / 150kg max / 10.360 kg
 
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Week 2

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30/11/2020 - 10 AM <

Warmup
- Bike to the gym (15-20 min)

Squat
- bar
- 10x40kg
- 8x60kg
- 5x80kg
- 5x100kg
- 5x110kg
- 3x5x120kg
- 5x130kg - rep PR

9 sets (590kg avg) / 53 reps (100kg avg, 100kg median) / 130kg max / 5.310 kg
Fatigue: 7-8

Accessory
- Leg curls, leg extension, moderate/heavy barbell rows, cable flyes, cable lateral/front raises, machine press

LISS/cooldown
- Stationary bike 20 min
- Breathing/stretching

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03/12/2020 - 7 PM <

Warmup

- Stationary bike 10 min

Squat
- bar
- 10x40kg
- 8x60kg
- 5x80kg
- 5x100kg
- 5x5x120kg

9 sets (531kg avg) / 53 reps (90kg avg, 100kg median) / 120kg max / 4.780 kg
Fatigue: 8-9

Accessory
- Calf raises, benchpress, dumbbell flyes, lateral raises, dumbbell rows, bicep curls

Cardio
- Rowing machine 25 minutes, low-medium pace with HIT sprinkled in.

Cooldown
- Stationary bike 15 min
- Breathing/stretching

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6/12/2020 - 5 PM

Warmup

- Rowing machine 2 km

Sumo
- bar
- 8x60kg
- 5x100kg
- 5x120kg
- 4x6x140kg

7 sets (705kg avg) / 42 reps (118kg avg, 140kg median) / 140kg max / 4.940 kg
Fatigue: 8

Accessory
- Calf raises, leg extensions, bicep curls, dumbbell rows, dumbbell flyes, lateral raises, front raises

LISS/cooldown
- Bike 15 minutes
- Breathing/stretching
 
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Week 2 Squat volume:
18 sets / 106 reps (95kg avg, 100kg avg median) / 130kg max / 10.090 kg
Rep PR: 5x130kg
 
08/12/2020 - 2 PM

Warmup

- Bike ride to the gym (15 min)

Squat
- bar
- 8x40kg
- 5x60kg
- 5x80kg
- 5x100kg
- 3x120kg
- 1x130kg
- 1x140kg
- 1x150kg
- 1x155kg - PR
- 3x120kg

10 sets (282kg avg) / 33 reps (85kg avg, 80kg median) / 155kg max / 2.815 kg
Fatigue: 9

Accessory
- Leg curls heavy, bendover barbell rows heavy, cable flyes, dumbbell rows, lateral raises cable, front raises cable, squat isos, front squats light and band work for shoulders.

LISS/Cooldown
- Stationary bike 20 min
- Breathing/stretching

I was supposed to go for a PR attempt on sunday 13/12, but they just announced that the gyms are closing again so I had to go for it ahead of schedule. I hadn't recovered, but got a PR. Now I have to wait at least a month before they open again, which sucks, but I'll try to stay active. Really wanted 160kg before the years end, but I'll have to do it at the start of the next one.
 
So I haven't been to the gym because of Covid shutdowns since my last post. I've been training at home with dumbbells and squatted with a barbell maybe 5-6 times in the last 6 months. Nothing above 110kg.

I started going to the gym again a few weeks ago. Last week I ramped up to a set of 5x130kg on the squats, which felt surprisingly good. Kinda shocked at that. Then yesterday (I'll just be logging squats, doing full body work):

Squats
- air squats
- bar
- 8x50kg
- 8x70kg
- 5x90kg
- 5x120kg
- 5x130kg
- 5x140kg - rep PR
- 3x147,5kg

So, somehow I just did a rep PR basically not squatting heavy for 6 months. I'm maybe 5-7lbs of fat heavier, but still. That was very surprising. Seems like my goal of 1x160kg shouldn't be that far in the future, and I'll consistently squat ~2 times a week for the next month or two to get there.
 
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Forgot to log.

Had a few PRs about a week ago.

Squats
- bar
- 8x40kg
- 6x60kg
- 5x80kg
- 5x100kg
- 5x120kg
- 3x130kg
- 3x140kg
- 3x150kg - Rep PR
- 2x155kg - Rep PR
- 2x160kg - Rep PR and 1RM PR

So my previous 1RM PR was 155kg and did 2x160kg which I was kinda amazed by. Did not expect to reach my goal of 1x160kg this quickly after the break. Next goal now is 1x170kg.

I did some volume barbell squats and bulgarian split squats two days ago and then today I went to the gym, and I failed on the last rep in my 3x5x130kg. I was way beat down and tired so I think I'll ease off a little the rest of the week. The volume work the other day really took it out of me. I'm also slimming down for summer so that could be a factor.
 
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