25.6.2012

B

Squat: 105kg (5-5-5) [next 110kg]

Press: 35kg (7-7-7) [next 3x5 40kg]

Deadlift: 120kg (4) [next 122,5kg 1x5]

Dips: +10kg (10-12) [next +12,5kg]

21.6.2012

A

Bench: 52.5kg (8-8)
            60kg (4)

Chins: +5kg (7-7-5)

BB rows: 60kg (6-6-6)

Squats: 60kg (10)

ez curls: +12,5kg (8-8)

18.6.2012

B

Frontsquat/cleans: 50-60kg many reps

Deadlift: 110kg (6)

SMP: 40kg (6-4)
          30kg (8)

Dips: bw (14-12)

16.6.2012

A

Squat: 100kg (5-5-5) [next time 105kg]
Bench: 55kg (5-5-5) [next time 60kg]
Rows: 50kg (5-5-5) [next time 60kg]
Chins: bw (10-5-5) [next time 2x10]

Back to basics - my new goals and training

I'm currently sitting at 68kg, just ordered my mass gainer. Today I'm setting my new goals and a new program (back to basics, no p/p/l).

A:
Squat 3x5
Bench 3x5
BB Rows 3x5
Chins 20 reps (eg. 3x7/2x10)
Curls 3x8
____________
15 sets

B:
Front Squat/Squat 3x5
Military press 3x5
Deadlift 1x5
Dips 20 reps (eg. 3x7/2x10)
+ oly lifts training for fun

Goals:

• Bodyweight: 75kg
• Squat: 130kg
• Deadlift: 150kg
• Bench press: 75kg

These goals are for 2013, deadline: 31.12.2012

Partial goals for september, deadline 31.8.2012:

• Squat 120kg
• DL 137,5kg
• Bench 70kg

2.6.2012 Pull

Deadlift: 120kg (5)

Chin-ups: +5kg (7-6-5)

Cleans/C&J training with 50kg