Training Log: 19-28 July
20 July
Front Squat, High Pin 57.5kgx5 67.5×5 77.5×11
RDL 100kg/5m 4,4,4,3,2,2 (19)
3 10m
Zercher GM 60kg 9,7,7,6,5,5,4 (43) -> +2.5kg next week
BB Shrug 100kg 8,7,7,6,6,6,4 (42) ->+2.5kg next week
F Sq Rev Lunge 60kg 6,4,3,2 (15)
BB Rollout 60kg 3×12
22 July
Hang Clean and Press 30×5 35×5 40×12
Pullups +11.25kg 4×3
3 10m
a Rolling DB Ext 2x15kg 6,5,5,4,4,4,4,4,4,3 (43) ->2×17.5kg
b NG Chest Supp Row 47kg 6,4,3,3,3,3,3,2,2,2 (31) -> 50kg
4 5m
a DB JM Press 2×12.5kg 8,8,7,7,7 (37) ->15kg next week
b NG CS Row #60 8,6,5,5,5 (29)
Decline Series: Alt DB Curl 2x6kg 2×20
23 July (x1 10% meal – chinese food)
24 July
Sumo DL 122.5×5 137.5×3 155×3 (painful hook grip)
2 10m
a Nat GHR 10,9,7,6,5,5,4 (46r)
b Wide Pulldown #60 10,8,7,6,5,4,4 (44r)
BTR Skater Squat +5kg/5m 10,9,8,8,7 (42r)
Plate Popups 15kg 3×10
25 July (fast, x1 10% meal – fried chicken)
27 July
CG Bench 57.5×5 65×3 72.5×8
2 10m
DB Bench, Pron 2×32.5kg 4,3,1,1,1,1,1,1 (13r)
DB Row, NG, Unsupp 42.5kg 3,2,2,2,2,2,2,2 (17r)
3 5m
Rope Tricep Pushdown #3plt 14,9,7,6,5,4 (45)
DB Front Raise 9kg 8,7,5,4,4,4 (32)
Reverse Planks 20kg 3x40s
Face pulls, oh shrug, Oh Squat
28 July (fast from 8pm)
pullups 17, 16, 16
