Cu Chulainn Posted October 13, 2015 Author Report Share Posted October 13, 2015 13/10/15 Week 2, Day 1 Extended Russian Program Push press6x4x42.5kg Zercher squat6x2x70kg Extra bit of volume this week is certainly a bit tougher but in a good way. Not sure I'm looking forward to the 6x6 week though. Quote Link to comment
Cu Chulainn Posted October 14, 2015 Author Report Share Posted October 14, 2015 14/10/15 Week 2, Day 2 Extended Russian Program Trap bar deadlift6x4x110kg Quote Link to comment
Cu Chulainn Posted October 16, 2015 Author Report Share Posted October 16, 2015 16/10/15 Week 2, Day 3 Extended Russian Program Press6 x 2 x 42.5kg Zercher squat6 x 4 x 70kg Quote Link to comment
Cu Chulainn Posted October 19, 2015 Author Report Share Posted October 19, 2015 19/10/15 Week 3, Day 1 Extended Russian Peaking Program Press6 x 5 x 42.5kg Zercher squat6 x 2 x 70kg Quote Link to comment
Cu Chulainn Posted October 21, 2015 Author Report Share Posted October 21, 2015 20/10/15Barbell curl5 x 5 x 25kgPush up plank5 x 30 seconds21/10/15Week 3, Day 2 Extended Russian ProgramTrap bar deadlift6 x 5 x 110kg Quote Link to comment
Cu Chulainn Posted October 23, 2015 Author Report Share Posted October 23, 2015 23/10/15 Week 3, Day 3 Extended Russian Routine Zercher squat6 x 5 x 70kg Press6 x 2 x 42.5kg Trap bar deadlift (not part of todays workout, but felt like adding it in anyway!)6 x 2 x 110kg All good. Nuff said. Quote Link to comment
Cu Chulainn Posted October 28, 2015 Author Report Share Posted October 28, 2015 26/10/15Week 4, Day 1 Extended Russian RoutinePress6 x 6 x 42.5kg28/10/15Week 4, Day 2Trap bar deadlift6 x 6 x 110kg Quote Link to comment
Cu Chulainn Posted October 30, 2015 Author Report Share Posted October 30, 2015 30/10/15 Week 4, Day 3 Extended Russian Routine Zercher squat6 x 6 x 70kg Press6 x 2 x 42.5kg Quote Link to comment
Cu Chulainn Posted November 3, 2015 Author Report Share Posted November 3, 2015 2/11/15Week 5, Day 1Press5 x 5 x 45kgSquat6 x 2 x 70kg Quote Link to comment
Cu Chulainn Posted November 6, 2015 Author Report Share Posted November 6, 2015 4/11/15 Week 5, Day 2 Extended Russian Routine Trap bar deadlift5 x 5 x 120kg Barbell curl5 x 5 x 27.5kg Quote Link to comment
Cu Chulainn Posted November 7, 2015 Author Report Share Posted November 7, 2015 6/11/15Squat5 x 5 x 75kgPress6 x 2 x 42.5kgBarbell curl5 x 5 x 27.5kg Quote Link to comment
Cu Chulainn Posted November 10, 2015 Author Report Share Posted November 10, 2015 9/11/15Press4 x 4 x 50kgFloor press5 x 10 x 30kgBarbell curl5 x 5 x 27.5kg Quote Link to comment
Cu Chulainn Posted November 11, 2015 Author Report Share Posted November 11, 2015 11/11/15 Complex (25kg x3 rounds)8x push up8x bent over row8x power clean8x overhead press Barbell curl3 x 8 x 25kg Front squatMessed around with these as I'd like to add them in somewhere. Really can't get on with the clean grip at all! Had some success with the crossed arms grip and using straps wrapped round the bar, so I'll try them out on Fri and see how it goes. Quote Link to comment
Cu Chulainn Posted November 14, 2015 Author Report Share Posted November 14, 2015 14/11/15Press3 x 3 x 52.5kgBarbell curl5 x 5 x 27.5kgBack squat1 x 20 x 50kg Quote Link to comment
Cu Chulainn Posted November 17, 2015 Author Report Share Posted November 17, 2015 16/11/15Press2 x 2 x 55kgBarbell curl5 x 5 x 27.5kgBack squat1 x 20 x 52.5kg Quote Link to comment
Cu Chulainn Posted November 18, 2015 Author Report Share Posted November 18, 2015 18/11/15Deadlift1 x 5 x 50kg1 x 5 x 60kg1 x 5 x 70kg1 x 5 x 80kg1 x 5 x 90kgBarbell curl5 x 5 x 30kg Quote Link to comment
Cu Chulainn Posted November 22, 2015 Author Report Share Posted November 22, 2015 20/11/15PressWarm up then.... 1 x 1 x 60kg (new PB!)Barbell curl5 x 5 x 30kgFront squatStill trying to get used to these. Unsure whether to add them in. If I do, I'll have to drop the weight down significantly tostart with. Quote Link to comment
Cu Chulainn Posted November 24, 2015 Author Report Share Posted November 24, 2015 23/11/15 Strict press2 x 5 x 40kg Push press2 x 5 x 50kg Split jerk2 x 5 x 55kg Shoulders and triceps are feeling that workout. Quote Link to comment
Cu Chulainn Posted November 25, 2015 Author Report Share Posted November 25, 2015 24/11/15 BW squat2 x 20 x BW Front squat2 x 5 x 50kg Back squat2 x 5 x 75kg Quote Link to comment
Cu Chulainn Posted November 27, 2015 Author Report Share Posted November 27, 2015 26/11/15 Push ups2 x 20 x BW Paused floor press2 x 5 x 40kg Floor press2 x 5 x 50kg Short and sweet. Quote Link to comment
Cu Chulainn Posted November 27, 2015 Author Report Share Posted November 27, 2015 27/11/15Rack pulls5 x 3 x 90kg Quote Link to comment
Cu Chulainn Posted December 1, 2015 Author Report Share Posted December 1, 2015 30/11/15Push press6 x 3 x 47.5kgFront squat6 x 2 x 55kg Quote Link to comment
Cu Chulainn Posted December 3, 2015 Author Report Share Posted December 3, 2015 Push press6 x 2 x 47.5kg Front squat6 x 3 x 55kg Front squats kick my butt in a way that heavier back squats don't. It's all good though. Now I've figured out a way to front squat comfortably (using straps) I'm looking forward to building it up. Quote Link to comment
Cu Chulainn Posted December 4, 2015 Author Report Share Posted December 4, 2015 4/12/15 Front squat3 x 8 x 52.5kg Back squat3 x 8 x 67.5kg Calf raise3 x 8 x 67.5kg Quote Link to comment
Cu Chulainn Posted December 8, 2015 Author Report Share Posted December 8, 2015 7/12/15 Floor press5 x 37.5kg5 x 42.5kg5 x 47.5kg5 x 10 x 35kg Quote Link to comment
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