8-14/1/18

Getting the targeted reps and that's it

3 week

Deadlift:
DL - Up to 185 kg x 4
Power clean - 72.5 kg x 3
Pistols - 1 x 10, 2 x 9
Pushup plank with alternating elbow touches, 10 kg on back - 1 x 22, 2 x 20

Bench:
BP - Up to 100 kg x 4
TRX inverted rows - 2 x 10, 3 x 9
Standing DB Press - 2 x 10, 3 x 9 with 16 kg

Squat:
Squat - Up to 132.5 kg x 4
SLDL - 1 x 15, 2 x 14 with 20 kg
Side plank with 5 kg external rotations - 3 x 15

Military Press:
MP - Up to 62.5 kg x 4
Pullups - 5 x 6, 5 x 5
Pushups with 10 kg plate on butt - 2 x 11, 1 x 10

29/12/17 - 5/1/18

I’m slowly recovering but not yet at peak performance. Targeted +1 reps (my training high was +2) and got it. There’s an upcoming tournament in March; there’s a chance that if I join my numbers will be the same like during the previous tournament.

5 week

Deadlift:
DL - Up to 175 kg x 6
Power clean - 72.5 kg x 3
Pistols - 1 x 10, 2 x 9
Pushup plank with alternating elbow touches, 10 kg on back - 1 x 22, 2 x 20

Cycled home by oBike

Bench:
BP - Up to 95 kg x 6
Bent over barbell rows - 1 x 5 x 70 kg, then with 65 kg 2 x 10, 2 x 9
Standing DB Press - 2 x 10, 3 x 9 with 16 kg

Squat:
Squat - Up to 125 kg x 6
SLDL - 1 x 15, 2 x 14 with 20 kg
Side plank with 5 kg external rotations - 3 x 15

Military Press:
MP - Up to 60 kg x 6
Pullups - 5 x 6, 5 x 5
Pushups with 10 kg plate on butt - 2 x 11, 1 x 10

11-18/12/17

My life overall has stalled to minus gear. Need a mental and physical reset.

5/3/1 week

Deadlift:
DL - Up to 195 kg x 1
Power clean - 72.5 kg x 3
Pistols - 1 x 10, 2 x 9
Pushup plank with alternating elbow touches, 10 kg on back - 1 x 22, 2 x 20

Bench:
BP - Up to 105 kg x 1
TRX inverted rows - 2 x 10, 3 x 9
Standing DB Press - 2 x 10, 3 x 9

Squat:
Squat - Up to 140 kg x 1
SLDL - 1 x 15, 2 x 14 with 20 kg
Side plank with 5 kg external rotations - 3 x 15

Military Press (I was in a rush the whole session as I came late to the gym):
MP - Up to 65 kg x 1
Pullups - 5 x 6, 5 x 5 (I really sucked on these during the final sets)
Pushups with 10 kg plate on butt - 2 x 11, 1 x 10

Let's see if deloading can help me out.

Ugh...

Weak ass hands after doing pullups