Sigg1

  1. Week 17, day 2

    Wednesday's workout:
    4-6 % fatigue

    Dead Hang pull-ups x 5@8 (repeat)
    15kg
    20kg@8
    20kg@8,5
    20kg@9

    Preacher curls x 7@8,5
    EZ fat-bar + 10kg
    EZ fat-bar + 20kg
    EZ fat-bar + 23kg@8,5
    EZ fat-bar + 23kg@9

    Sled, 50ft @9
    50kg
    90kg
    125kg
    140kg@9
    130kg@8
    130kg@8,5
    130kg@9
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  2. Week 17, day 1

    No training day 3 and 4 in week 16. First two sessions I've missed since I started in January. Our gym was closed due to a Poliquin-course in the morning and I attended a conference in sports medicine at night.

    Monday's workout:
    4-6 % fatigue

    Squat x 5@8 (repeat)
    70kg
    85kg@7
    90kg@8
    90kg@8,5
    90kg@8,5
    90kg@9
    Squat feels better and better

    Incline x 8@9 (load drop)
    85kg@8
    90kg@9
    ...
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  3. Week 16, day 2

    Wednesday's workout:
    4-6 % fatigue

    Pull-ups
    BW
    +10kg
    +20kg
    +30kg
    24kg@8
    24kg@8,5
    24kg@8,5
    24kg@9

    Barbell curls x 10@9 --> x 2@10
    Fat-bar +20kg x 10@9 + 2*5

    Sled, 30ft @9
    50kg
    75kg
    100kg
    120kg
    150kg@9
    142,5kg @8
    142,5kg @8 (movie)
    142,5kg @8,5
    142,5kg @9
    Was fun
    ...
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  4. Week 16, day 1

    Monday's workout:
    4-6 % fatigue

    Squat x 4@9 (load drop)
    60kg
    80kg
    90kg@8,5
    90kg@8,5 (thought I had increased the weight, but hadn't..)
    95kg@9
    90kg@8,5
    90kg@8,5
    90kg@9

    Dips x 7@10 (load drop)
    +20kg
    +40kg
    +65kg@10
    57kg@10

    Standing Calf Raise x 10@9 --> x 2@10
    125kg x 10@9 +2*12 (+6 reps on the last myo-set. Never hit @9 here, so I just did 6 reps...) ...
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  5. Week 15, day 4

    Saturday's workout:
    4-6 % fatigue

    Lever rows x 8@10 (load drop)
    20kg
    30kg
    45kg
    57,5kg@10
    54kg@9
    54kg@10
    I kinda hate this exercise. Stabilizing my lower back is a pain in the ass, and I feel absolutely NOTHING in my lats, no contact whatsoever...

    Pushdowns x 9@9 --> x 2@10
    173kg x 12@9 + 2*10
    15 sek pauses between myo-sets.

    Shrugs, 77 % - 12 min
    150kg x 8 +5+5+5+5+4+4+4+4+4 ...
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