“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” – Theodore Roosevelt

Tuesday, January 21, 2014

bb deadlift

deadlift
60kgx5
80kgx5
100kgx3
120kgx3
140kgx3
160kgx3
170kgx3
190kgx3
160kgx3x3

pulled in oly shoes. nice and fast 
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re squat

squat
20kgx5
40kgx5
60kgx5
80kgx5
100kgx2
120kgx2
140kgx2
160kgx2
177.5kgx6+4 technical fail groove was off came too far forward

shoulder shag skipped drop set

hbbs
135kgx5-4-4

hb pause oly
105kgx5-5-5

rack pull
210kgx3
230kgx3-2-2-1 shag sia this one
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Monday, January 20, 2014

bb bench


bench
20kgx5
30kgx5
40kgx5
50kgx3
60kgx3
70kgx3
80kgx1
90kgx1
100kgx1
93kgx8x5

curl
12.5kgx20-10-5
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re klokov press

klokov press
20kgx5
25kgx5
30kgx3
35kgx3
40kgx3
45kgx3
50kgx3
55kgx10 (73.32kg)
50kgx11-6-3

cgb
60kgx5
85kgx10-5-3

dead bench
72.5kgx10-5-3

bench
90kgx4
102.5kgx8-4-2

weighted pullups
40kgx4
47.5kgx9-2-4
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Saturday, January 18, 2014

me squat

squat
60kgx5
100kgx5
120kgx2
140kgx2
160kgx1
180kgx1
206kgx1
211kgx1
150kgx2x8

hbbs
130kgx5-5-4

hb pause atg
100kgx9-8

rack pull
200kgx5-4-4
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Thursday, January 16, 2014

bb bench


bench 
20kgx5
30kgx5
40kgx5
50kgx3
60kgx3
70kgx3
80kgx1
90kgx1
100kgx1
90kgx8x5
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me klokov press

klokov press
20kgx5
25kgx5
30kgx5
35kgx3
40kgx3
45kgx3
50kgx1
55kgx1
60kgx1
65kgx1
70kgx1
47.5kg(+light bands)x3x6

close grip bench
60kgx3
70kgx3
80kgx3
90kgx3
102.5kgx3-2-1

dead bench
95kgx6-3-2

bench
80kgx5
92.5kgx11-5-3

weighted pull up
40kgx4
50kgx7-4-2

curl
15kgx11-6-3
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Tuesday, January 14, 2014

bb squat

squat
60kgx10
100kgx4
150kgx3x3
120kgx5x5

stiff leg deadlift
140kgx7-6-6


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Monday, January 13, 2014

re deadlift

deadlift
60kgx5
80kgx3
100kgx2
120kgx2
140kgx2
160kgx2
180kgx1x2
200kgx12 (279.92kg)
170kgx7-6

sumo 152.5kgx5x2

too shag decided to end the session.
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re bench

bench
20kgx5
30kgx5
40kgx5
60kgx3
70kgx3
80kgx3
90kgx3
100kgx3
107.5kgx12 (150.5kg)
95kgx14-5-3

2 board
85kgx16-7-4

pause
60kgx22-11-6

klokov press
40kgx5
45kgx10-5-3

meadows row
30kgx10
35kgx20-10-5

reverse curl
10kgx20-10-5
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Saturday, January 11, 2014

conditioning

squat
20kgx5
40kgx5
60kgx5
80kgx5
100kgx5
100kgx10x10 (17:55)
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Friday, January 10, 2014

bb deadlift

deadlift
60kgx5
80kgx5
100kgx3
120kgx3
140kgx3
160kgx3
170kgx3
195kgx3
160kgx3x3
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me squat

squat
20kgx5
40kgx5
60kgx5
80kgx5
100kgx2
120kgx2
140kgx2
160kgx2
180kgx2
190kgx1 

ssb squat
130kgx2x2
100kgx2x10

ssb atg squat 
112.5kgx7-6-6

ssb atg pause squat
87.5kgx8-8-7

rack pull 
130kgx5
167.5kgx7-7-6

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Thursday, January 9, 2014

me klokov press

klokov press
20kgx5
25kgx5
30kgx3
35kgx3
40kgx3
45kgx3
50kgx3
55kgx3
62.5kgx5 (72.91kg)
40kg(+light bands)x3x8

db extensions
30kgx6-3-2

dead bench
85kgx11-6-3

bench
80kgx18-9-5 (bloody ugly last reps for 1st two sets)
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Wednesday, January 8, 2014

bb bench + farmers walks

bench
20kgx5
30kgx5
40kgx5
50kgx5
60kgx3
70kgx3
80kgx1
90kgx1
100kgx1
90kgx8x5

farmers walk
45kg/side for awhile
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Tuesday, January 7, 2014

bb squat

squat
20kgx5
60kgx5
100kgx2
130kgx2
160kgx3x2
120kgx5x5
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re deadlift

deadlift
60kgx5
80kgx5
100kgx5
120kgx2
140gx2
160kgx2
180kgx2
200kgx2
210kgx2
217.5kgx8 (275.4kg)
192.5kgx5-4-4

sumo
140kgx5
150kgx5
160kgx5
170kgx5

deficit
155kgx5-4-4
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Sunday, January 5, 2014

re bench

Bench 
20kgx5
60kgx5
70kgx3
80kgx3
90kgx3
100kgx3
110kgx3
117.5kgx8 (148.8kg)
105kgx9-5-3

2 board
95kgx10-5-5

Pause
70kgx15-10-5

Klokov press
50kgx3
52.5kgx5-3-3

Meadows row
45kgx11-6-3

Db reverse curl
16kgx10-7-5
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Friday, January 3, 2014

bb squat/dl

squat
20kgx5
40kgx5
60kgx5
80kgx2
100kgx2
120kgx1
135kgx1
110kgx5x5 (8 mins)

deadlift
160kgx3
170kgx3
192.5kgx3
160kgx3x3
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me squat

squat
20kgx5
40kgx5
60kgx5
80kgx5
100kgx3
120kgx3
140kgx3
160kgx3x2
180kgx2
190kgx3
200kgx3 (220kg)
140kgx2x5

atg squat
122.5kgx5x3

pause atg squat
97.5kgx7-6-6

rack pull
162.5kgx5
182.5kgx6-5-5

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Thursday, January 2, 2014

bb bench

bench
20kgx5
30kgx5
40kgx5
50kgx3
60kgx3
70kgx3
80kgx1
90kgx1
100kgx1
90kgx5x8
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Wednesday, January 1, 2014

me klokov press


klokov press
20kgx5
25kgx5
30kgx5
35kgx3
40kgx3
45kgx3
50kgx3
55kgx3
60kgx3
65kgx3 (71.49kg)
42.5kg(+light band)x3x7

db extensions
30kgx5-3-2

dead bench
90kgx8-4-2

bench 
70kgx9
82.5kgx17-7-4

weighted pull ups
35kgx5
45kgx9-5-3

db curl
12.5kgx13-7-4

Posted by at No comments:

re deadlift

deadlift
60kgx6
80kgx8
100kgx5
120kgx2
140kgx2
160kgx2
180kgx2
190kgx2
207kgx10 (275.9kg)
180kgx6-5-5

sumo 
160kgx5-4-4

deficit
143kgx6-5-5

atg squat 
130kgx4
150kgx3-3-2
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