Week 1
-----------------------------------------------------------
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
-----------------------------------------------------------
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
-----------------------------------------------------------
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