PL log

[Thor]

19 years old, 174cm, 78kg
traíning 3 day split
goals: improve main lifts for competition

lifts:
Benchpress: 1@100kg in competition (w/ belt)
Squat: 1@152,5kg (w/belt , light bandages)
Deadlift 1@200m5kg (w/belt)


Monday(BENCH)
BENCHPRESS
DUMBBELL- BENCHPRESS/ Incline bench press
NARROWGRIP BENCHPRESS
TRICEPSEXTENSION



Wednesday


SQ/boxSQ
SPEED SQ
PUSH PRESS
SIDE RAISE
CHINS
ROTATORCUFFS


Saturday
DL/DL from a box
RACKPULLS/ROMANIAN DL
GOODMORNINGS
BENCH PRESS
INCLINE BENCH PRESS
NARROWGRIP BENCHPRESS
BO-ROWS
POWERSHRUGS
ABS
ROTATORCUFFS


03.05.06


BOXSQUATS
10X2@100kg

SQ SPEED 6@60 kg
PAUSE SQ 3@100 kg
SQ SPEED 6@60 kg
PAUSE SQ 3@90 kg
SQ SPEED 6@60 kg
SQ SPEED 6@60 kg
PAUSE SQ 3@90 kg
SQ SPEED 6@60 kg


BENCHPRESS SPEED
3x5@58kg

NARROWGRIP BENCHPRESS
3X8@40kg

PUSH PRESS
5X2@63kg

dumbbell bent-over rear shoulderraise

CHINS + PULLUPS

CURLS

ROTATORCUFFS

[Boar]

good luck thor !!!:D

[Thor]

thx

[Phil R]

so when are you going to lift next and where ??? what lifts are you looking for ??

[Thor]

30.09

germany

all lifts i think

[Thor]

DL
1@203kg PR

LOCKOUTS knee lv
5@138kg
2x5@150,5 kg

BENCH PRESS
5x5@83kg

NARROW-GRIP BENCH PRESS
3x3@78kg

INCLINE BENCH PRESS
3x6@58kg

GOODMORNINGS
3x3@83kg

POWERSHRUGS - ABS - ROTATOR CUFFS

[Nick R]

Well done on the pr Thor!;) what numbers are you looking to do in august?

[Thor]

thx

i do not know yet

but maybe 160SQ - 105BP - 205DL

[Thor]

BENCH PRESS
6x6@70kg

NARROWGRIP BENCH PRESS
3x3@80kg

TRICEPS EXTENSION
3x8

CHINS

[Thor]

SQUATS
2@145kg
2@145kg(w/ little help)^
1@145

SPEED SQ
6@60
FSQ
6@60
SPEED SQ
6@60
FSQ
6@60
SPEED SQ
6@70
FSQ
6@70

PUSH PRESS
5x1@68kg(stopped here due to light pain in my forearm)
SIDE RAISE

BO-ROWS
3x5@65kg

CURLS

[Thor]

INCLINE BENCH PRESS
6x6@60,5kg

SPEED BENCH PRESS
4x6@50kg

INCLINE DUMBBELL BP
3x6

DL
5x1@180kg from 2 20kg plates(w/belt)

SPEED DL
10x1@110kg

RDL
3x6@80kg

POWERSHRUGS - ABS - ROTATOR CUFFS

[Thor]

BENCH PRESS
6x6@75kg

NARROWGRIP BENCH PRESS
3x5@65kg

TRICEPS EXTENSION
3x10

CHINS

[Thor]

SQUATS
2X5@110kg
3@110kg
3x5@103kg

BOX SQUAT
10x2@90kg

PAUSE SQUAT(2 sek)
2x5@80kg
AFTER EACH SET
SPEED SQUAT
2x6@60kg

JERK (without clean/ w/belt)
5x1@73kg
+ some light singles for technique training

BO-ROWS
2x8@60kg
8@65kg

SIDE RAISE

CURLS

[Thor]

had some pain in the lower left part of my back

INCLINE BENCH PRESS
6x6@58kg

INCLINE DUMBBELL BENCH PRESS
3x8@25kg

BENCH SPEED
5x6@60

DL
1@190,5kg - tried 203, but got it just about 10cm up

RACKPULLS (knee lv)
1@180kg
1@185kg
1@190,5kg

STRAIGHT LEG DL
5@90kg
2x5@100kg

POWERSHRUGS - ABS - ROTATOR CUFFS

[Thor]

today + mondays training

SQUATS
6x6@105,5kg

FRONTSQUATS
5@60,5kg
5@65kg
5@63kg

WIDE STANCE STIFFLEGGED DL
2x10@60kg
6@60kg

BENCH PRESS
5x6@78kg
5@87kg

NARROWGRIP BP
4@68kg
3@78kg
5@63kg

TATE PRESS
3x8

OVERHEAD PRESS
4x5@40kg

BO-ROWS
2x8@60kg
8@65kg

CURLS

ROTATORS

[Thor]

SPEED BENCH PRESS
6x3@58kg
1@68kg
1@78kg

DB INCLINE BP
6@25kg
5x6@30kg

TATE PRESS
3x10@10kg

SIDE RAISE
3x10

CHINS

INTERVAL RUNNING(3min run/1min walk)
3

[Thor]

strange train

DL conventional
1@180kg miss
3x3@140kg
SUMO
1@160
2x1@180...

GMs
3x5@90

RDL
3x10@60

POWERSHRUGS - ABS - ROTATOR CUFFS

[Thor]

5x6@80kg
5@80kg

INCLINE DB BP
3x10@19

TATE PRESS
3x10

CHINS

[Thor]

low boxSQUATS
10x2@75,5kg

SPEED DL
3x1@120
2x1@130
several singles @100

PUSH PRESS
1@80,5

CURLS

[Thor]

SPEED BENCH PRESS
8x3@55kg

NARROWGRIP BENCH PRESS
6x5@60kg

TATE PRESS
3x10

ROWS
3x8@60

CHINS

FRONT/SIDE RAISE

ROT

[Thor]

SQUATS
1@130kg
1@138kg
1@145kg

RACKPULLS above midshin
2x10@100kg
2x10@120kg

POWER SHRUGS

ABS

INTERVAL RUNNING

[Thor]

BENCH PRESS
6x6@83kg

NARROWGRIP BENCH PRESS
5x6@60kg

TATE
3x10

CHINS

ROTATOR

[Thor]

SPEED SQUATS
62@60kg

SPEED DL
5x1@100kg
SUMO
4x1@120kg

PUSH PRESS
4x4@60kg

CURLS

HYPERS
3x8

ROTATOR

[Thor]

SPEED BENCH PRESS
8x3@58kg

DB INCLINE BP
8@30kg
7@32,5kg
6@30kg

triceps pushdowns
3x8

BO-ROWS
3x8@60

FACE PULLS
3x12

SIDE RAISE
3x10

CHINS

[Thor]

SQUATS
3@120kg
1@135kg
1@150kg miss

RACKPULLS below kneecap
5@130kg
2x5x@140kg

FSQ
3x8@40kg

POWER SHRUGS

ABS

[Thor]

BENCH PRESS
3x5@80kg

NARROWGRIP BENCH PRESS
3x8@50kg

TATES
3x10

CHINS

GHR

[Thor]

SPEED BENCH PRESS
8x3@58kg

INCLINE BB BENCH PRESS
4x6@58kg

TRICEPS PUSHDOWN
3x10

ROWS
4x6@63

FACE PULLS
3x12

SIDE RAISE

ROT

[Thor]

DL SUMO
3@140kg
3@150kg
3@165kg
DL CONV.
2x3@140kg

leg press
3x10@130kg

GMs
3x8@60

POWER SHRUGS

ABS

rotator

INTERVAL RUNNING

[Thor]

BENCH PRESS
1@100 miss

5x3/80kg
4/80kg
5/80kg

NARROW GRIP BP
5x5/60

CHINS

MP

9/30kg
7/30kg
6/30kg

TATE PRESS

[trapmanjoe]

that looks like a good routine basic workouts with lots of rest. good luck

[Thor]

thank you



SQUATS
5/105,5kg
4x5/103kg

SPEED BOX SQ
10x2/50kg

SPEED DL(sumo)
6x1/95,5kg

PULL-THROUGHS
3x8

CURLS

full contact twists
side bends

INTERVAL RUNNING

[trapmanjoe]

no problem, do you notice a difference at meets after using speed training

[Thor]

I have done just one meet and it was before the speed training, so I do not know yet, but the next meet is end september, I will see then..

BENCH PRESS
5x5/78kg

SPEED BENCH PRESS(these were good(fast)
8x3@58kg

NARROW INCLINE DB BENCH PRESS
4x6@25kg

TRICEPS PUSHDOWN
3x10

ROWS
4x6@68

FACE PULLS
3x12

SIDE RAISE

ROT

[trapmanjoe]

oh well good luck w/ your next meet, let me know how it goes

[Thor]

thx, will do

[Thor]

DEADLIFT conv.
5x3/150kg

DEADLIFT OFF 2 20kg plates
3x1/150

GMs
8/60kg
2x8/80kg

LEG PRESS
10/100kg
2x10/120kg

POWER SHRUGS

ABS

RUNNING

[Thor]

BENCH PRESS
1@100
1/105 MISS

NARROW GRIP BP
5x5/70

CHINS

MP
38kg/2x8
38kg/7

TATE PRESS

ROTATOR CUFFS

[Thor]

SQUATS
5x3/118kg

SPEED BOX SQ
6x2/48kg

SPEED DL(sumo)
6x1/98kg

SLDL
3x10/60kg

CURLS

full contact twists
side bends

ROTATOR CUFFS

[Thor]

SPEED BENCH PRESS
8x3@63kg

BENCH PRESS
5/78kg
5/83kg

NARROW INCLINE DB BENCH PRESS
3x6/25kg
6727,5kg

TRICEPS EXTENSION
3x10

ROWS
5x5@68kg

FACE PULLS
3x12

SIDE RAISE

ROT

[Thor]

DEADLIFT conv.
5x3/155,5kg

FSQ
8/40kg
8/50kg
6/60kg

GMs
2x6/80kg
6/100kg
6/80kg


POWER SHRUGS

ABS

RUNNING

[Thor]

BENCH PRESS
3@90kg
4x2@88kg

NARROW GRIP BP
5/68
73kg - 5-5-4-5

INCLINE DB BP
2x8 25kg

CHINS

OHP
2x5/48kg
5/43kg

TATE PRESS

CUBAN ROTATION

[Thor]

SQUATS no energy for more
2/118kg
2/120,5kg

HIGH BOX SQ
2/58kg
2/70kg
2x2/90kg
6x2/100kg

SPEED DL(sumo)
10x1/100kg

PULL-THROUGHS
3x10

CURLS

full contact twists
side bends

RUNNING

[Thor]

SPEED BENCH PRESS
8x3@63kg

BENCH PRESS
12x60kg

NARROW INCLINE BB BENCH PRESS
8-6-6/48kg

NARROW INCLINE DB BENCH PRESS
6/27,5kg
6/30kg
0/35kg :)
3/32,5kg

ROWS
3x5@78kg
2x5/68kg

FACE PULLS
10-10-10

SIDE RAISE

CUBAN ROTATION

[Thor]

DEADLIFT
2x3/158kg(conv/sumo)
3x3/160,5kg(conv/sumo/conv)

GMs
3x10/58kg

DB SHRUGS

ABS

[Thor]

BENCH PRESS
4x3@87,5kg
2@87,5kg

NARROW GRIP BP
70kg / 5 4
67,5kg / 5 5 4

TATE PRESS

CHINS

SIDE RAISE + FRONT RAISE
2x(10 8)

GHR

[Ben "tricky" Burgess]

Your routine looks good Thor, is it a modified WSB scheme?

[Thor]

yeah, actually I tried to train exactly after the WSB schme, but then i did not know when to change exercises and stuff, so in the moment i do not do much heavy single work, but triples instead and do not change then main lifts

[Ben "tricky" Burgess]

I might do something similar in the future, triples instead of singles as i want more mass as well as strength.

I belive most guys change ME (SE in your case) excersises every 3 weeks or so. That would mean just changing your main excersise on bench day (from bench to floor press, board press etc) and on squat day (squat to box sq, DL, GM etc) :)

[Thor]

yeah i heared something similar, but actually i do not like to skip SQ or DL like i would have to, if I change ME SQ/DL every few weeks, but i think i will begin with normal WSB scheme next month

[Thor]

SQUATS
115kg/3
113kg/3 3 2 2

SQUAT olympic style
70kg/3x10

CURLS

full contact twists
side bends

RUNNING

[Thor]

SPEED BENCH PRESS
4x3@60kg
4x3@58kg

INCLINE BB BENCH PRESS
58kg/6x3

NARROW INCLINE DB BENCH PRESS
3x8/20kg

ROWS
8@65kg
4x8/58kg

FACE PULLS
3x12

SIDE RAISE

LYING DB ROTATION

[Thor]

DEADLIFT
5x3/160,5kg(conv/sumo/conv/..)

RACKPULLS midshin lv.
1/148kg
2x1/170kg

SLDL (technique)
3x7/58kg

BB SHRUGS

ABS

CUBAN ROTATION

[Thor]

BENCH PRESS
5x3/85,5kg

NARROW GRIP BP
3x6/65,5kg

TRICEPS PUSHDOWN
4sets

CHINS
4x BW+15kg
few other sets with less weight

SIDE RAISE + FRONT RAISE supersetted
7,5kg DB /15kg PLATE
3x(10/6)reps

GHR

[Thor]

SQUATS
113kg/5x3

SPEED DL
5/108
5/118

PULL-THROUGHS
15 10 10

CURLS

full contact twists
side bends

RUNNING

[Thor]

BENCH PRESS w/STOP
8x3/70kg

NARROW GRIP BENCH PRESS
3/70,5kg 3/73kg 3/75kg

INCLINE DB BENCH PRESS
8/22,5kg
2x8/25kg

ROWS
5x5/63kg

FACE PULLS
3x15

SIDE RAISE

CUBAN ROTATION

[Thor]

DEADLIFT Cluster
5x3/163

GMs
3x10/60kg

BB SHRUGS

BB HOLDS overhand grip

Decline situps

Standing cable ab-pulldown

PLATE WRIST CURLS

DB TOWEL HOLDS(towel wrapped around DB)

[Thor]

BENCH PRESS
87,5kg/3 2
85kg/3 3 3

NARROW GRIP BP
3x6/67,5kg

TATES
3x12

CHINS
3x BW+20kg
few other sets with less weight

SIDE RAISE + FRONT RAISE

[Thor]

SQUATS
110kg/5x3

SLDL
60kg/ 8 8 6

DB PRESSES

CURLS

full contact twists
side bends

rotator cuffs

[Thor]

first train after 4 day vacation

First time I did a boardpress similar movement

Bench Press(1 10kg plate - ca. 2 boards)
2x5/78kg

Bench Press w/Stop
2x10/58kg

DB Floor Press
2x6/30kg

Chins/Fingertip Pushups/ BW Hangs(3 fingers)

Finger Curl up
3x3/30kg

[Thor]

Box Squat
10x2/80kg
1/90kg
1/100kg
1/110kg

Speed DL
10x1/100,5kg

DB Presses
2x6/20kg
6/17,5kg

Curls

Full contact twists
5x5 each side - 10kg

Side Bends
3/40kg

Russian Twists

Cuban Rotation

[Thor]

Speed Bench Press
9x3/53kg

Narrow Grip Bench Press one 5kg plate
70kg/3
80kg/3
85kg/3
88kg/3
93kg/1 easy
100,5kg/x

Cable Triceps Pushdown
3 sets

BO-Rows
4x8/58kg

Side Raise/BO Side Raise

lying rotation

[Thor]

Deadlift (Cluster)
138kg/7 /6 /5

Zercher Squat
2x6/38kg

Side Deadlift
2x6/38kg per side

Shrugs

Barbell holds oh-grip
up to 128kg

Decline situps

Standing cable ab-pushdown

Plate wristcurls / DB holds w/towel wrapped

[Thor]

Bench Press
1/100,5kg 5kg(ca.1B)
1/100,5kg 10kg(ca.2B)
1/100,5kg 5kg+10kg(ca.3B)

DB Floorpress
3x10/25kg

Tate Press
2x12

Chins
1 +3/4 * BW + 30kg

BW Hangs

Curl-up

[Thor]

Speed Box Squat parallel
10*2/73kg

Speed Deadlift
8*1/103kg

Seated Dumbbell Presses
3*6/20kg

Towel Hammer Curls

Full Contact Twists
5*5

Russian Twists

[Thor]

Speed Bench Press
9*3/53kg

5 Board Bench Press 10+10+5kg plates
5x5/88kg

Incline DB BP
6/27,5kg
6/30kg
6/35kg

Decline Barbell Ext.
1set

Dumbbell Rows
3/30
4x3/32,5

Face Pulls

Side Raise

Cuban Rotation

[Thor]

Deadlift w/belt
1/200,5@75kg BW previous PR was 203 but@78kg, so its ok

GMs
3x5/78kg

Pull-throughs
3x12

Shrugs - Farmers walk

Decline situps

Plate wrist curls - DB towel holds

GHR

[Thor]

my best bench workout so far
3 Board Benchpress (w/3 5kg plates á 4cm)
3/78kg
3/83kg
3/88kg
3/90,5kg
1/93kg
1/98kg
1/100,5kg
1/103kg
1/105,5kg
1/108kg !!11 :)

Dumbbell floorpress
7x8/27,5

Tate press
10kg/ 12-12-10

Chins/BW holds/ Curl up

Front raise for fun
10 reps w/ 10-15-20-15-10 kg plates - no pause between sets

[Thor]

Low BoxSquat Light Week (55%) not quite sure w/ weight, cos did not test low box max yet
10x2/58kg

Deadlift
10x1/138kg

GHR
3sets

PushPress raw
1/73kg@75kg BW

Curls

Russian twists - side bends

[Thor]

Bench Press
15x58kg
14x58kg (1 5kg plate)
13x58kg (2 5kg plates)
15x58kg (3 5kg plates)
15x58kg (4 5kg plates)
15x58kg (5 5kg plates)

BO- Rows
4x6/63kg

Face pulls
3x25

Cuban Rotation

[Thor]

LowBoxSquat
3*100kg
belt
1/110kg 1/120kg 1/128kg 1/135kg 1/145kg w/little help

Rackpulls midshin
3*150
belt
1/170kg 1/183kg 1/190kg

SLDL
8 8 5

Shrugs - BB holds

Standing abs

Plate wrist curls

[Thor]

Bench Press
1/93kg
1/93kg
1/93kg
2/93kg

Incl. Bench Press
3x8/58kg

Decl. Triceps Ext.
3x10

Chins

Side Raise

Rotation

[Thor]

LowBoxSquat med. week 60%
10x2/88kg

GHR

PushPress 1min pause between sets
8x1/68kg

Curls

FullContactTwists

[Ben "tricky" Burgess]

Congrats on the 108 bench PB mate, also a 145 low box sq is not too shabby either! Keep it coming.

Out of interest are you trying too/acheiving much mass gains on this WS program?

[Thor]

Bench Press
58kg -24 -21-17 reps

4B Bench Press(1B= one 5kg plate)
5/88kg
5/90,5kg
5/88kg

BO-Rows
5x8/58kg

FacePulls
3x20

Cuban Rotation

thx

I cannot really rate if I archieved much mass gains,but I surely look "bigger" than before I started WS. I think legs and lat have made the biggest gains.
Especially for Bench I am doing a 3weeks RE/DE cycle with the aim to put on some mass.

[Ben "tricky" Burgess]

4B Bench Press(1B= one 5kg plate)

thx

I cannot really rate if I archieved much mass gains,but I surely look "bigger" than before I started WS. I think legs and lat have made the biggest gains.
Especially for Bench I am doing a 3weeks RE/DE cycle with the aim to put on some mass.
Ok so maybe you've dropped some fat but not lost weight?

If i understand that board press rightly, you stacked 4 5kg plates on top of each other on your chest? That is something i would NOT fancy doing...

[Thor]

yeah I dropped some fat but also lost ca 2,5 kg

yes, your assumption is correct, but I do not have any boards yet, so I am doing it this way - should I stop this kind of board press??

btw, what measures do normal boards have in cm??

[Thor]

Arched back GMs
3x108kg

Lunges
4x15/bar

45°Back Raise
4sets

Shrugs - Farmers walk

Decline Abs

[Thor]

2B Bench press (1B = 5kg plate)
1/103kg
1/105,5kg
1/108kg
1/105,5kg

4B Bench press
3x3/103kg

DB Floor press
9/27,5kg
9/30kg
9/32.5kg

Chins - BW hangs

Side raise

Rotation

[Thor]

Low box squat heavy week 65%
10x2/95,5kg

Sumodeadlift
4x1/138kg
Conv.
3x1/138kg

GHR

DB presses
3x5/22,5kg

Curls

Russian twists

[Thor]

Bench Press
15/60,5kg
15/60,5kg
18/60,5kg

Incl. DB Bench Press
10/17,5kg
10/22,5kg
10/27,5kg

BO-Rows
3x10/58kg

Face pulls
3x15

Frontraise/BO-Sideraise
together 7 sets

Cuban Rotation

[Thor]

Deadlift off 20kg plate
1/195,5kg

SLDL off 20kg plate
58kg/ 8 6 6

Pullthroughs
3*15

Shrugs - BB holds

Standing abs

[Thor]

1B Bench Press (1B = 5,2cm) w/ real boards now
1/103kg

Bench Press
1x8/75kg

Incl. Db Bench Press
6/32,5kg
6/35kg
6/32,5kg

Decl. triceps extension
3x12

Chins

BO-Rows
3x6/48kg

Rotation

[Thor]

lowBox Squats LIGHT WEEK 57%
10x2/83kg

Deadlift 70%
7x1/140kg

GHR

Military press
7x1/58kg

Curls

full contact twists

[Thor]

Speed Bench press 1st week
3x3/45kg
3x3/55kg
3x3/65kg

4B Bench press Grip was pinky on rings, i think - next time index fingers just outside smooth part
5@108kg
5@113kg

BO-Rows
5x5/63kg

Face pulls
3x20

Cuban rotation

[Thor]

Box squat - box = 10x20kg plates ~ 40cm - slightly above parallel
1@150kg
1@153kg
1@145kg

RDL
5x5 - 98kg 118kg 128kg 138kg 128kg

45°Back raise
4sets

DB Shrugs

decline abs

[Thor]

paused 1 week due to wrist pains

Bench press - Index finger on rings
1x1/90kg
X/103kg
X/103kg
...

4B Bench press(1B =5,2cm) narrow grip
1x1/100,5kg
1x1/105kg
1x1/108kg
1x1/105kg

DB floor press
1x8/30kg
1x6/32,5kg

Bo rows
4x8/58kg

Chins

Rotation

[Thor]

Low box squat( ~30,6cm) - 62,5%
10x2/90,5kg

Speed DL
5x3/118kg

GHR

DB ohp
3x6/20kg

Curls

Russian twists

[Joel Di Battista]

yes, your assumption is correct, but I do not have any boards yet, so I am doing it this way - should I stop this kind of board press??

btw, what measures do normal boards have in cm??
I simply taped some old books together. Works really well.

A board is meant to be 1.75" thick, so that's nearly 4.5cm.

[Thor]

mhh..

my are about 2" - 5.2cm

[Thor]

after another week w/o train

Rackpulls from 2x4 20kg plates ~16cm
200,5kg/x
190,5kg/x
180,5kg/1

Deadlift
190,5/x

bent knee, rounded back Gms
5/60,5kg
3x5/70,5kg

GHR

Shrugs

RDL
5/88kg
5/118kg

Sitting/standing cable abs

[Ben "tricky" Burgess]

good rack pulls mate. With the board presses, i just meant i wouldnt like the idea of the plates slipping over each other while i was lifting and ending up in my face! Wood is cheap or Joel's idea works absloutely fine, i've tried them!

[Thor]

thx,

there is a small chance that the plates slip, because they have some rubberstuff around them, so this "holds" them together, but now I have wood boards, so how cares about plates :)


2B Bench press -index finger just outside the smooth part of the bar;~10,4cm
1x1/103kg
1x1/105,5kg
1x1/108kg
I think that I could have made 110, but I did not try

Bench press
1x10/68kg

DB incl. bp
1x10/22,5kg
1x7/25kg
1x7/22,5kg

BB Triceps ext. on floor
1x10/bar
1x10/28kg
1x7/28kg

BO-Rows
1x3/68kg
4x3/63kg

Chins
3sets

lying rotation

[Thor]

Low box squat 65% - box~24cm(6x20kg plate)
8x2/88kg

Speed deadlift
3x1/128kg -sumo
3x1/98kg - conv.

Pull-throughs
2x15
1x10

OHP
2x8/38kg
1x6/38kg

Curls

Full contact twists

[Thor]

Speed Bench press
8x3/60,5kg

4B bench press
1x5/100kg
1x5/105,5kg
1x2/108kg
1x5/105,5kg

decl. triceps ext.
3x6/28kg

BO-Rows
5x8/58kg

Face pulls
3x15

Cuban rotation

[Thor]

Good-mornings - bent leg, rounded back - w/o belt
1x3/88kg
1x3/90,5kg
1x3/88kg

RDL
1x5/100kg
1x5/110kg
1x5/120kg
1x5/128kg
1x5/138kg

modified ghr
3x8

Shrugs

BB holds

decl. abs

wrist curls

[Thor]

1B Bench press - index finger just outside the smooth part
1x1/103kg
0x1/105,5kg
0x1/103kg
1x1/100,5kg
1x1/98kg

3B Bench press
1x5/100,5kg
1x3/98kg
1x5/93kg
1x5/88kg

Bench press
1x7/70kg

Triceps ext. on floor
1x6/28kg
1x6/33kg
1x3/33kg

Chest-supp. row
4x8/60kg
1x8/50kg

lying rotation

[Thor]

Low box squat 70% - box~24cm(6x20kg plate)
7x2/95,5kg -> heavy as fuck

Speed deadlift
5x3/118kg

Pull-throughs
2x15 1x10

Arnold presses
2x6/20kg
1x6/22,5kg

BB-curls

full contact twists

[Ben "tricky" Burgess]

[
Arnold presses


:confused: funny excersise choice mate, you dont think you might get better carryover from, say, Barbell Military presses?

[Thor]

yeah I do MP every second week, just doing some db presses for a change the other week

have you heard of bradford presses? Is it worth to try it out

Speed bench press - different grips
9x3/55kg

5B bench press
1x3/108kg
1x3/115,5kg
1x3/118kg

Db bench press - 3 sek pause@ bottom
3x10/22,5kg
2x10/20kg

Bo-rows
3x5/60kg

Side/rear laterals
2x10 each

Cuban rotation

[Thor]

Low box squat - ~24cm box
1x1/138kg
1x1/128kg
1x1/125,5kg
1x1/125,5kg

Sumo rdl
1x5/98kg
1x5/118kg
1x3/128kg
1x5/118kg
1x5/118kg

GHR

Shrugs

BB holds

decline abs