Journal
October
Week 44 - 2009-10-30 - Friday
Program: Dietmar Wolf 12 Weeks Viderekomne 1
Duration: 2:00 h
Body Weight: 93,5 kg
Total Weights: 12369 kg
1. AB Crunches: 30x, 30x, 30x,
2. Back Lifts: 10x20,0kg, 10x20,0kg, 10x20,0kg,
3. Squat: 4x117,5kg (60%), 3x137,5kg (70%), 3x155,0kg (80%), 2x165,0kg (85%), 2x175,0kg (90%), 1x185,0kg (95%), 1x225,0kg (90%), 1x235,0kg (95%), 2x250,0kg (100%), 2x255,0kg (100%),
4. Benchpress with Stop: 6x70,0kg (60%), 5x80,0kg (70%), 5x85,0kg (75%), 3x90,0kg (80%), 3x95,0kg (85%), 3x95,0kg (85%),
5. Deadlift Straight Legged: 5x70,0kg (60%), 4x80,0kg (70%), 4x92,5kg (80%), 3x97,5kg (85%), 2x102,5kg (90%), 2x102,5kg (90%),
6. Rowing Broad Grip: 10x60,0kg (50%), 8x75,0kg (65%), 6x90,0kg (80%), 6x90,0kg (80%), 6x90,0kg (80%),
7. Leg Curls: 10x40,0kg, 8x50,0kg, 6x60,0kg, 4x70,0kg,
Comment:
Week 10 - Day 1
Week 44 - 2009-10-28 - Wednesday
Program: Dietmar Wolf 12 Weeks Viderekomne 1
Duration: 2:10 h
Body Weight: 93,5 kg
Total Weights: 13378 kg
1. AB Crunches: 25x, 25x, 25x,
2. Back Lifts: 15x20,0kg, 15x20,0kg, 15x20,0kg,
3. Squat Sumo with Stop: 6x85,0kg (60%), 5x92,5kg (65%), 4x100,0kg (70%), 4x107,5kg (75%), 4x107,5kg (75%), 4x115,0kg (80%), 4x115,0kg (80%), 3x120,0kg (85%), 3x120,0kg (85%),
4. Benchpress with Stop: 4x75,0kg (60%), 3x87,3kg (70%), 3x100,0kg (80%), 2x107,5kg (85%), 2x112,5kg (90%), 1x120,0kg (95%), 4x87,5kg (60%),
5. Benchpress Shirt: 1x137,5kg (95%), 2x142,5kg (97,5%), 2x142,5kg (97,5%),
6. Deadlift Straight Legged: 6x70,0kg (60%), 6x70,0kg (60%), 6x80,0kg (70%), 6x80,0kg (70%), 5x87,5kg (75,5%), 5x87,5kg (76%),
7. Rowing Broad Grip: 8x60,0kg (50%), 6x75,0kg (65%), 6x90,0kg (80%), 6x90,0kg (80%), 6x90,0kg (80%),
8. Pushups: 6x50,0kg, 6x50,0kg, 6x50,0kg,
Comment:
Week 9 - Day 3
The Benchpress with shirt felt good. Only problem to work on is to try and keep the shoulders in the bench when starting to press.
Week 44 - 2009-10-26 - Monday
Program: Dietmar Wolf 12 Weeks Viderekomne 1
Duration: 2:00 h
Body Weight: 93,5 kg
Total Weights: 9188 kg
1. AB Crunches: 20x, 20x, 20x,
2. Back Lifts: 12x20,0kg, 12x20,0kg, 12x20,0kg,
3. Deadlift: 4x155,0kg (60%), 3x180,0kg (70%), 2x205,0kg (80%), 2x220,0kg (85%), 4x155,0kg (60%),
4. Deadlift (Suite): 1x232,5kg (90%), 2x245,0kg (95%), 2x257,5kg (100%), 2x257,5kg (100%),
5. Press: 4x55,0kg (80%), 3x62,5kg (90%), 3x62,5kg (90%), 2x67,5kg (95%), 2x67,5kg (95%),
6. Triceps Pushdown: 10x30,0kg, 10x40,0kg, 8x45,0kg, 8x45,0kg, 8x45,0kg,
7. Leg Curls: 10x40,0kg, 8x50,0kg, 6x60,0kg, 4x70,0kg,
Comment:
Week 9 - Day 2
Week 43 - 2009-10-25 - Sunday
Program: Dietmar Wolf 12 Weeks Viderekomne 1
Duration: 1:30 h
Body Weight: 93,5 kg
Total Weights: 11446 kg
1. AB Crunches: 30x, 30x, 30x,
2. Back Lifts: 12x20,0kg, 12x20,0kg, 12x20,0kg,
3. Squat: 5x117,5kg (60%), 5x137,5kg (70%), 4x147,5kg (75%), 3x155,0kg (80%), 3x165,0kg (85%), 2x175,0kg (89%), 2x175,0kg (89%),
4. Benchpress with Stop: 6x67,5kg (60%), 5x80,0kg (70%), 4x85,0kg (75%), 3x90,0kg (80%), 3x95,0kg (85%), 2x102,5kg (90%), 2x102,5kg (90%), 3x90,0kg (80%), 8x67,5kg (60%),
5. Rowing Broad Grip: 10x60,0kg (50%), 8x75,0kg (65%), 6x90,0kg (80%), 6x90,0kg (80%), 6x90,0kg (80%),
6. Biceps Curls: 10x20,0kg, 10x30,0kg, 8x40,0kg, 8x40,0kg, 8x40,0kg,
Comment:
Week 9 - Day 1
Week 43 - 2009-10-23 - Friday
Program: Dietmar Wolf 12 Weeks Viderekomne 1
Duration: 2:00 h
Body Weight: 90 kg
Total Weights: 14457 kg
1. AB Crunches: 25x, 25x, 25x,
2. Back Lifts: 15x20,0kg, 15x20,0kg, 15x20,0kg,
3. Squat Sumo with Stop: 5x85,0kg (60%), 5x100,0kg (70%), 4x107,5kg (75%), 4x115,0kg (80%), 3x120,0kg (80%), 2x127,5kg (90%), 2x135,0kg (95%),
4. Benchpress Narrow Grip: 5x62,5kg (60%), 5x72,5kg (70%), 5x80,0kg (75%), 3x85,0kg (80%), 3x85,0kg (80%), 3x90,0kg (85%),
5. Deadlift from Box: 5x155,0kg (60%), 4x180,0kg (70%), 3x205,0kg (80%), 3x220,0kg (85%), 2x232,5kg (90%), 2x245,0kg (95%), 2x245,0kg (95%),
6. Press Behind The Neck: 5x45,0kg (65%), 5x52,5kg (75%), 4x55,0kg (80%), 3x60,0kg (85%), 3x60,0kg (85%),
7. Rowing Broad Grip: 10x60,0kg (50%), 8x75,0kg (65%), 6x90,0kg (80%), 6x90,0kg (80%), 6x90,0kg (80%),
8. Pushups: 6x, 6x50,0kg, 6x50,0kg, 6x50,0kg,
9. Dips: 8x, 8x, 8x, 8x,
Comment:
Week 8 - Day 3
Week 43 - 2009-10-21 - Wednesday
Program: Dietmar Wolf 12 Weeks Viderekomne 1
Duration: 2:00 h
Body Weight: 90 kg
Total Weights: 13972 kg
1. AB Crunches: 20x, 20x, 20x,
2. Back Lifts: 12x20,0kg, 12x20,0kg, 12x20,0kg,
3. Squat: 6x102,5kg (60%), 6x102,5kg (60%), 5x120,0kg (70%), 5x120,0kg (70%), 3x135,0kg (80%), 3x135,0kg (80%),
4. Benchpress with Stop: 5x75,0kg (70%), 5x87,5kg (70%), 4x97,5kg (77,5%), 3x102,5kg (82,5%), 2x110,0kg (87,5%), 2x115,0kg (92,5%), 5x82,5kg (65%),
5. Benchpress Shirt: 2x135,0kg (92,5%), 2x137,5kg (95%), 2x137,5kg (95%),
6. Deadlift Standing on Box: 6x120,0kg (60%), 5x140,0kg (70%), 5x150,0kg (75%), 4x160,0kg (80%), 3x170,0kg (85%), 2x180,0kg (90%), 2x180,0kg (90%),
7. Triceps Pushdown: 10x30,0kg, 8x40,0kg, 8x40,0kg, 8x40,0kg,
8. Biceps Curls: 10x30,0kg, 8x40,0kg, 6x50,0kg, 6x50,0kg, 6x50,0kg,
Comment:
Week 8 - Day 2
Week 43 - 2009-10-19 - Monday
Program: Dietmar Wolf 12 Weeks Viderekomne 1
Duration: 3:00 h
Body Weight: 90 kg
Total Weights: 14059 kg
1. AB Crunches: 30x, 30x, 30x,
2. Back Lifts: 10x20,0kg, 10x20,0kg, 10x20,0kg,
3. Squat: 4x117,5kg (60%), 3x137,5kg (70%), 3x150,0kg (77,5%), 2x160,0kg (82,5%), 2x170,0kg (87,5%), 2x180,0kg (92,5%), 3x137,5kg (70%),
4. Squat (Suite): 2x217,5kg (87,5%), 1x230,0kg (92,5%), 2x235,0kg (95%), 2x242,5kg (97,5%),
5. Benchpress with Stop: 5x67,5kg (60%), 5x80,0kg (70%), 4x90,0kg (80%), 4x90,0kg (80%), 3x95,0kg (85%), 3x95,0kg (85%),
6. Deadlift Straight Legged: 5x70,0kg (60%), 4x80,0kg (70%), 4x87,5kg (75%), 3x92,5kg (80%), 3x97,5kg (85%), 3x97,5kg (85%),
7. Press: 6x42,5kg (60%), 5x50,0kg (70%), 4x52,5kg (75%), 3x55,0kg (80%), 3x55,0kg (80%),
8. Rowing Broad Grip: 8x60,0kg (50%), 8x70,0kg (60%), 8x80,0kg (70%), 8x80,0kg (70%), 8x80,0kg (70%),
9. Leg Curls: 10x40,0kg, 8x50,0kg, 6x60,0kg,
Comment:
Week 8 - Day 1
This was a real tasty squat session. My suite is so tight that I did not get one squat deep enough. I can feel that the suite is getting a bit more stretched. Next squat session with suite I will get the proper depth. Mr. Westberg showed some real grakk-skilles today when he squatted 2x3x250 with only knee wraps. Jwzrd showed some real balls today when he squatted 2x2x317,5 kg in spite tearz. Peppe and Mini also squatted very nicely. M-O had composed a really nice playlist that everybody going. Good work everybody.
Week 42 - 2009-10-18 - Sunday
Program: Dietmar Wolf 12 Weeks Viderekomne 1
Duration: 2:00 h
Body Weight: 90 kg
Total Weights: 11038 kg
1. AB Crunches: 25x, 25x, 25x,
2. Back Lifts: 12x20,0kg, 12x20,0kg, 12x20,0kg,
3. Squat Sumo: 6x102,6kg (60%), 5x120,0kg (70%), 5x120,0kg (70%), 4x127,5kg (75%), 3x135,0kg (80%), 3x145,0kg (85%), 2x152,5kg (90%), 2x152,5kg (90%), 2x162,5kg (95%),
4. Benchpress Narrow Grip: 4x62,5kg (60%), 4x72,5kg (70%), 3x85,0kg (80%), 3x90,0kg (85%), 2x95,0kg (90%),
5. Press: 5x42,5kg (60%), 4x50,0kg (70%), 4x55,0kg (80%), 3x60,0kg (85%), 2x62,5kg (90%), 2x62,5kg (90%),
6. Rowing Broad Grip: 6x60,0kg (50%), 6x70,0kg (60%), 6x80,0kg (70%), 6x90,0kg (80%), 6x90,0kg (80%), 6x90,0kg (80%),
7. Pushups: 6x20,0kg, 6x50,0kg, 6x50,0kg, 6x50,0kg,
8. Dips: 10x, 10x, 10x,
Comment:
Week 7 - Day 3
Ok, session after the Benchpress competition on Saturday. I did not feel any sore muscles at all. Tomorrow will be tasty squat ; ).
Week 42 - 2009-10-17 - Saturday
Program: Competition
Duration: 2:00 h
Body Weight: 90 kg
Total Weights: 1924 kg
1. Benchpress: 6x60,0kg, 4x80,0kg, 2x100,0kg, 2x110,0kg, 1x120,0kg,
2. Benchpress Shirt to box (4cm): 1x130,0kg,
3. Benchpress Shirt: 1x135,0kg, 1x140,0kg, 1x147,5kg, 1x152,5kg,
Comment:
Competiton - Benchpress District Competition (DM)
The competition was arranged by Polisens IF at Mariatorget.
I tested weighed me when I came to the competition and I weighed 1,7 kg over (91,7 kg). I sat in the sauna for 50 min and then I weighed in at 89,60.
140 kg - OK
147,5 kg - OK
152,5 - OK
I got 9 white flags, this was my best benchpress competition so far.
Week 42 - 2009-10-16 - Friday
Program: Dietmar Wolf 12 Weeks Viderekomne 1
Duration: 1:50 h
Body Weight: 90 kg
Total Weights: 8942 kg
1. AB Crunches: 20x, 20x, 20x,
2. Back Lifts: 10x20,0kg, 10x20,0kg, 10x20,0kg,
3. Benchpress with Stop: 4x75,0kg (60%), 4x87,5kg (70%), 4x100,0kg (80%), 2x107,5kg (85%), 2x112,5kg (90%),
4. Benchpress Shirt: 2x130,0kg (90%), 2x135,0kg (92,5%), 2x135,0kg (93%),
5. Deadlift: 5x155,0kg (60%), 4x180,0kg (70%), 3x192,5kg (75%), 3x205,0kg (80%),
6. Deadlift (Suite): 3x220,0kg (85%), 2x232,5kg (90%), 2x245,0kg (95%), 2x245,0kg (95%),
7. Biceps Curls: 10x30,0kg, 8x40,0kg, 8x40,0kg, 8x40,0kg,
Comment:
Week 7 - Day 2
The deadlift is starting to get jummy…
Week 42 - 2009-10-14 - Wednesday
Program: Dietmar Wolf 12 Weeks Viderekomne 1
Duration: 2:00 h
Body Weight: 90 kg
Total Weights: 12058 kg
1. AB Crunches: 30x, 30x, 30x,
2. Back Lifts: 15x20,0kg, 15x20,0kg, 15x20,0kg,
3. Squat: 5x117,5kg (60%), 5x137,5kg (70%), 3x147,5kg (75%), 3x155,0kg (80%), 2x165,0kg (85%), 2x175,0kg (90%), 2x180,0kg (92,5%),
4. Benchpress with Stop: 4x67,5kg (60%), 4x80,0kg (70%), 4x90,0kg (80%), 4x90,0kg (80%),
5. Deadlift Straight Legged: 5x70,0kg (60%), 4x80,0kg (70%), 4x87,5kg (75%), 4x92,5kg (80%), 4x92,5kg (80%),
6. Press Behind The Neck: 6x42,5kg (60%), 5x50,0kg (70%), 4x52,5kg (75%), 3x55,0kg (80%), 3x55,0kg (80%),
7. Rowing Broad Grip: 8x60,0kg (50%), 8x70,0kg (60%), 6x90,0kg (80%), 6x90,0kg (80%), 6x90,0kg (80%),
8. Leg Curls: 10x40,0kg, 8x50,0kg, 6x60,0kg,
Comment:
Week 7 - Day 1
Good session but I felt some pain in my knee after the squat. Will it never get heeled?
Week 42 - 2009-10-12 - Monday
Program: Dietmar Wolf 12 Weeks Viderekomne 1
Duration: 1:45 h
Body Weight: 90 kg
Total Weights: 13977 kg
1. AB Crunches: 25x, 25x, 25x,
2. Back Lifts: 15x20,0kg, 15x20,0kg, 15x20,0kg,
3. Squat: 4x102,5kg (60%), 4x120,0kg (70%), 4x127,5kg (75%), 4x135,0kg (80%), 4x135,0kg (80%), 4x135,0kg (80%),
4. Benchpress Narrow Grip: 7x62,5kg (60%), 5x72,5kg (70%), 5x80,0kg (75%), 5x80,0kg (75%), 4x85,0kg (80%), 4x85,0kg (80%),
5. Deadlift Standing on Box: 6x120,0kg (60%), 5x145,0kg (72,5%), 4x155,0kg (77,5%), 3x160,0kg (80%), 3x160,0kg (80%), 2x170,0kg (85%), 2x170,0kg (85%),
6. Press Behind The Neck: 5x42,5kg (60%), 5x45,0kg (65%), 4x50,0kg (70%), 3x52,5kg (75%), 3x52,5kg (75%),
7. Rowing Broad Grip: 10x60,0kg (50%), 8x80,0kg (70%), 8x80,0kg (70%), 8x80,0kg (70%),
8. Pushups: 8x25,0kg, 8x25,0kg, 8x25,0kg,
9. Dips: 8x, 8x, 8x,
Comment:
Week 6 -Day 3
Light session for me but java got to taste it…moahahahaha….
Week 41 - 2009-10-11 - Sunday
Program: Dietmar Wolf 12 Weeks Viderekomne 1
Duration: 1:25 h
Body Weight: 90 kg
Total Weights: 12819 kg
1. AB Crunches: 20x, 20x, 20x,
2. Back Lifts: 10x20,0kg, 10x20,0kg, 10x20,0kg,
3. Squat Sumo with Stop: 5x85,0kg (60%), 4x100,0kg (70%), 4x107,5kg (75%), 3x115,0kg (80%), 3x120,0kg (85%), 2x127,5kg (90%), 2x127,5kg (90%),
4. Benchpress with Stop: 6x75,0kg (60%), 5x87,5kg (70%), 4x95,0kg (75%), 4x100,0kg (80%), 3x107,5kg (85%), 3x107,5kg (85%), 2x112,5kg (90%), 2x112,5kg (90%),
5. Deadlift from Box: 5x155,0kg (60%), 5x180,0kg (70%), 3x192,5kg (75%), 3x205,0kg (80%), 3x220,0kg (85%), 3x220,0kg (85%),
6. Triceps Pushdown: 10x30,0kg (50%), 10x40,0kg (60%), 10x40,0kg (60%), 10x40,0kg (60%),
7. Biceps Curls: 10x25,0kg, 10x35,0kg, 10x35,0kg, 10x35,0kg,
Comment:
Week 6 -Day 2
Fast and good session. The benchpress was tasty.
Week 41 - 2009-10-09 - Friday
Program: Dietmar Wolf 12 Weeks Viderekomne 1
Duration: 2:00 h
Body Weight: 90 kg
Total Weights: 13673 kg
1. AB Crunches: 30x, 30x, 30x,
2. Back Lifts: 12x15,0kg, 12x15,0kg, 12x15,0kg,
3. Squat: 5x117,5kg (60%), 4x137,5kg (70%), 3x147,5kg (75%), 3x155,0kg (80%), 2x165,0kg (85%), 2x175,0kg (90%),
4. Squat (Suite): 2x210,0kg (85%), 2x222,5kg (90%), 2x230,0kg (92,5%), 2x235,0kg (95%),
5. Benchpress with Stop: 5x67,5kg (60%), 4x80,0kg (70%), 4x90,0kg (80%), 4x90,0kg (80%), 3x95,0kg (85%), 3x95,0kg (85%),
6. Deadlift Straight Legged: 5x70,0kg (60%), 4x80,0kg (70%), 4x87,5kg (75%), 4x92,5kg (80%), 4x92,5kg (80%),
7. Press: 6x42,5kg (60%), 5x50,0kg (70%), 4x52,5kg (75%), 3x55,0kg (80%), 3x55,0kg (80%),
8. Rowing Broad Grip: 10x60,0kg (50%), 10x70,0kg (60%), 10x70,0kg (60%), 10x70,0kg (60%),
9. Leg Curls: 10x40,0kg, 8x50,0kg, 6x60,0kg,
Comment:
Week 6 - Day 1
Ok, session but the suite was to tight so I did not do one repetition even close to 90 degrees. I would count all reps as debt.
Week 41 - 2009-10-07 - Wednesday
Program: Dietmar Wolf 12 Weeks Viderekomne 1
Duration: 1:50 h
Body Weight: 90 kg
Total Weights: 12132 kg
1. AB Crunches: 25x, 25x, 25x,
2. Back Lifts: 10x20,0kg, 10x20,0kg, 10x20,0kg,
3. Squat: 6x102,5kg (60%), 4x120,0kg (70%), 3x127,5kg (75%), 3x135,0kg (80%), 3x145,0kg (85%), 3x145,0kg (85%),
4. Benchpress Narrow Grip: 5x62,5kg (60%), 4x72,5kg (70%), 4x80,0kg (75%), 3x85,0kg (80%), 2x90,0kg (85%),
5. Deadlift from Box: 5x155,0kg (60%), 4x175,0kg (67,5%), 3x192,5kg (75%), 2x212,5kg (82,5%), 2x232,5kg (90%), 2x232,5kg (90%),
6. Press Behind The Neck: 5x45,0kg (65%), 4x52,5kg (75%), 4x55,0kg (80%), 3x60,0kg (85%), 3x60,0kg (85%),
7. Rowing Broad Grip: 8x60,0kg (50%), 8x80,0kg (70%), 8x80,0kg (70%), 8x80,0kg (70%),
8. Pushups: 8x25,0kg, 8x25,0kg, 8x25,0kg,
9. Dips: 8x, 8x, 8x,
Comment:
Week 5 - Day 3
Good session. The press behind the neck was the heaviest.
Week 41 - 2009-10-05 - Monday
Program: Dietmar Wolf 12 Weeks Viderekomne 1
Duration: 1:45 h
Body Weight: 90 kg
Total Weights: 12400 kg
1. AB Crunches: 20x, 20x, 20x,
2. Back Lifts: 12x20,0kg, 12x20,0kg, 12x20,0kg,
3. Squat Sumo with Stop: 4x85,0kg (60%), 4x100,0kg (70%), 4x107,5kg (75%), 3x115,0kg (80%), 3x115,0kg (80%),
4. Benchpress with Stop: 5x75,0kg (60%), 4x87,5kg (70%), 4x100,0kg (80%), 3x107,5kg (85%), 2x112,5kg (90%),
5. Benchpress Shirt: 3x130,0kg (90%), 3x130,0kg (90%), 3x130,0kg (90%),
6. Deadlift: 5x155,0kg (60%), 4x180,0kg (70%), 3x192,5kg (75%), 3x205,0kg (80%),
7. Deadlift (Suite): 3x220,0kg (85%), 2x232,5kg (90%), 2x232,5kg (90%),
8. Triceps Frenchpress: 10x30,0kg (50%), 10x35,0kg (60%), 10x35,0kg (60%), 10x35,0kg (60%),
9. Biceps Curls: 10x30,0kg (50%), 10x35,0kg (60%), 10x35,0kg (60%), 10x35,0kg (60%),
Comment:
Week 5 - Day 2
Nice session with both deadlift with suite and benchpress with shirt. I took the biggest shirt I have the Metal Viking.
Week 40 - 2009-10-04 - Sunday
Program: Dietmar Wolf 12 Weeks Viderekomne 1
Duration: 1:45 h
Body Weight: 90 kg
Total Weights: 11470 kg
1. AB Crunches: 30x, 30x, 30x,
2. Back Lifts: 15x10,0kg, 15x10,0kg, 15x10,0kg,
3. Squat: 6x117,5kg (60%), 5x137,5kg (70%), 3x155,0kg (80%), 3x165,0kg (85%), 2x175,0kg (90%), 2x175,0kg (90%),
4. Benchpress with Stop: 5x67,5kg (60%), 4x80,0kg (70%), 3x90,0kg (80%), 3x90,0kg (80%), 3x90,0kg (80%),
5. Deadlift Straight Legged: 5x70,0kg (60%), 5x80,0kg (70%), 4x87,5kg (75%), 4x87,5kg,
6. Press: 6x45,0kg (65%), 5x50,0kg (70%), 5x50,0kg (70%), 4x52,5kg (75%), 4x52,5kg (75%),
7. Rowing Broad Grip: 10x60,0kg (50%), 10x70,0kg (60%), 10x70,0kg (60%), 10x70,0kg (60%),
8. Leg Curls: 10x40,0kg, 8x50,0kg, 6x60,0kg,
Comment:
Week 5 - Day 1
Good session but I felt some pain in my knee after the squat. All other exercies were easy.
Week 40 - 2009-10-02 - Friday
Program: Dietmar Wolf 12 Weeks Viderekomne 1
Duration: 1:50 h
Body Weight: 90 kg
Total Weights: 13219 kg
1. AB Crunches: 25x, 25x, 25x,
2. Back Lifts: 10x20,0kg, 10x20,0kg, 10x20,0kg,
3. Squat: 6x102,5kg (60%), 5x120,0kg (70%), 4x127,5kg (75%), 3x135,0kg (80%), 3x135,0kg (80%), 3x135,0kg (80%),
4. Benchpress Narrow Grip: 4x62,5kg (60%), 4x72,5kg (70%), 4x80,0kg (75%), 3x85,0kg (80%), 3x85,0kg (80%), 3x85,0kg (80%),
5. Deadlift from Box: 5x155,0kg (60%), 5x180,0kg (70%), 3x192,5kg (75%), 3x192,5kg (75%), 3x192,5kg (75%),
6. Press Behind The Neck: 5x42,5kg (60%), 4x50,0kg (70%), 3x52,5kg (75%), 3x52,5kg (75%), 3x52,5kg (75%),
7. Rowing Broad Grip: 10x60,0kg (50%), 8x80,0kg (60%), 8x80,0kg (70%), 8x80,0kg (70%), 8x80,0kg (70%),
8. Pushups: 8x25,0kg, 8x25,0kg, 8x25,0kg,
9. Dips: 8x, 8x, 8x,
Comment:
Week 4 - Day 3
Easy session will be heavier on Sunday.