One More Kilo: April 2020

Thursday, April 30, 2020

2020APR30 (SED D2.W2)

Back Squat + Hand Release Pull Up:
((20 x 1) + (bw x 2))5
((50 x 1) + (bw x 2))3
((70 x 1) + (bw x 2))2
((90 x 1) + (bw x 2))1

Back Squat:
80 x 1
100 x 1
120 x 1 (1:1:20)
100 x 1
120 x 1 (1:2:21)
140 x 1 (1:3:22)
120 x 1 (1:4:23)
140 x 1 (1:5:24)
160 x 1 (1:6:25)
170 x 1 (1:7:26) * dmax
150 x 1 (1:8:27)
120 x (1)2 (2:10:29)
100 x 1
70 x 1
50 x 1
20 x 1

170kg Back Squat

Press:
20 x (1)3
30 x (2)2
40 x 1
50 x 1 (1:11:30)
55 x 1 (1:12:31)
57.5 x 1 (1:13:32)
58.5 x 1 (1:14:33)
59 x 1 (1:15:34)
42.5 x 1
52.5 x 1 (1:16:35)
57.5 x 1 (1:17:36)
60 x 1 (1:18:37)
61 x 1 (1:19:38)
61.5 x 1 (1:20:39)

61.5kg Press

Reverse Hyper (Strap):
55 x (10)3

Wednesday, April 29, 2020

2020APR29 (SED D1.W2)

Clean Pull + Hand Release Pull Up:
((30 x 1) + (bw x 2))5
((50 x 1) + (bw x 2))3
((70 x 1) + (bw x 2))2
((90 x 1) + (bw x 2))1

Clean Pull:
110 x (1)5 (5:5:5)
120 x (1)4 (4:9:9)
130 x (1)3 (3:12:12)
140 x (1)2 (2:14:14)
150 x 1 (1:15:15) * dmax
130 x 1 (1:16:16)
110 x (1)2 (2:18:18)
70 x (1)3

150kg Clean Pull

Back Squat:
20 x 1
50 x 1
30 x 1
60 x 1
40 x 1
70 x 1
50 x 1
80 x 1
60 x 1
90 x 1
70 x 1
100 x 1
80 x 1
110 x 1 (1:19:19)

110kg Back Squat

Reverse Hyper Leg Curl:
50 x (10)2
55 x 10

Tuesday, April 28, 2020

2020APR28 (SED D7.W1) (129)

Bench Press:
20 x (5)2
42.5 x (5)2
62.5 x (4)2
82.5 x (3)2 (6:6:113)
102.5 x (2)2 (4:10:117)
122.5 x (1)2 (2:12:119)
102.5 x 1 (1:13:120)
72.5 x 1
42.5 x 1
22.5 x 1

122.5kg Bench Press

Back Squat + Hand Release Pull Up:
((20 x 1) + (bw x 2))5
((60 x 1) + (bw x 2))3
((80 x 1) + (bw x 2))2
((100 x 1) + (bw x 2))1

Back Squat:
120 x 1 (1:14:121)
140 x 1 (1:15:122)
160 x 1 (1:16:123) * dmax
130 x 1 (1:17:124)
140 x 1 (1:18:125)
150 x 1 (1:19:126)
140 x 1 (1:20:127)
145 x 1 (1:21:128)
150 x 1 (1:22:129)

160kg Back Squat

Monday, April 27, 2020

2020APR27 (SED D6.W1)

Back Squat + Parallel Pull Up:
((20 x 1) + (bw x 2))5
((50 x 1) + (bw x 2))3
((70 x 1) + (bw x 2))2
((90 x 1) + (bw x 2))1

Back Squat:
110 x 1 (1:1:89)
130 x 1 (1:2:90)
120 x 1 (1:3:91)
140 x 1 (1:4:92)
160 x 1 (1:5:93) * dmax
120 x 1 (1:6:94)
130 x 1 (1:7:95)
140 x 1 (1:8:96)
125 x 1 (1:9:97)
130 x 1 (1:10:98)
120 x 1 (1:11:99)
70 x 1
50 x 1
20 x 1

160kg Back Squat

Press:
20 x (1)5
30 x 1
40 x 1
50 x 1 (1:12:100)
60 x 1 (1:13:101)
70 x 1 (1:14:102)
40 x 1
45 x 1
50 x 1 (1:15:103)
55 x 1 (1:16:104)
60 x 1 (1:17:105)
65 x 1 (1:18:106)
70 x 1 (1:19:107)

70kg Press

Reverse Hyper Leg Curl + Seated Wrist Curl:
((50 x 10) + (20 x 25))4

Sunday, April 26, 2020

2020APR26 (SED D5.W1)

Back Squat + Hand Release Pull Up:
((20 x 1) + (bw x 2))5
((50 x 1) + (bw x 2))3
((70 x 1) + (bw x 2))2
((90 x 1) + (bw x 2))1

Back Squat:
110 x 1 (1:1:76)
100 x 1
120 x 1 (1:2:77)
110 x 1 (1:3:78)
130 x 1 (1:4:79)
120 x 1 (1:5:80)
140 x 1 (1:6:81)
130 x 1 (1:7:82)
150 x 1 (1:8:83)
140 x 1 (1:9:84)
160 x 1 (1:10:85) * dmax
140 x 1 (1:11:86)
120 x 1 (1:12:87)
110 x 1 (1:13:88)
90 x 1
50 x 1
20 x 1

160kg Back Squat

Reverse Hyper (Strap):
50 x (10)3

Saturday, April 25, 2020

2020APR25 (SED D4.W1)

Back Squat + Hand Release Chin Up:
((20 x 1) + (bw x 2))5
((50 x 1) + (bw x 2))1
((70 x 1) + (bw x 2))1
((90 x 1) + (bw x 2))1
((110 x 1) + (bw x 2))3 (3:3:59)

Back Squat:
120 x (1)2 (2:5:61)
130 x 1 (1:6:62)
140 x 1 (1:7:63) * dmax
120 x (1)3 (3:10:66)

140kg Back Squat

Clean Pull:
50 x (1)3
70 x (1)2
90 x 1 (1:11:67)
110 x 1 (1:12:68)
100 x 1 (1:13:69)
120 x 1 (1:14:70)
140 x 1 (1:15:71)
130 x 1 (1:16:72)
150 x 1 (1:17:73) * dmax
140 x 1 (1:18:74)
130 x 1 (1:19:75)

150kg Clean Pull

Reverse Hyper Leg Curl:
50 x (10)3

Friday, April 24, 2020

2020APR24 (SED D3.W1)

Back Squat + Hand Release Pull Up:
((20 x 1) + (bw x 2))5
((50 x 1) + (bw x 2))3
((70 x 1) + (bw x 2))2
((110 x 1) + (bw x 2))1 (1:1:43)

Back Squat:
110 x 1 (1:2:44)
140 x 1 (1:3:45)
160 x 1 (1:4:46)
120 x 1 (1:5:47)
150 x 1 (1:6:48)
130 x 1 (1:7:49)
160 x 1 (1:8:50)
140 x 1 (1:9:51)
170 x 1 (1:10:52) * dmax
140 x 1 (1:11:53)
110 x 1 (1:12:54)
70 x 1
20 x 1

170kg Back Squat

No Contact Muscle Clean + Push Press:
30 x (1+1)5
50 x (1+1)4
70 x (1+1)2
90 x (1+1)1 (2:14:56)

90kg No Contact Muscle Clean + Push Press

Thursday, April 23, 2020

2020APR23 (SED D2.W1)

Bench Press:
20 x (5)2
40 x (5)2
60 x (4)2
80 x (3)2 (6:6:23)
100 x (2)2 (4:10:27)
120 x (1)2 (2:12:29) * dmax
100 x 1 (1:13:30)
70 x 1
40 x 1
20 x 1

120kg Bench Press

Back Squat + Hand Release Pull Up:
((20 x 1) + (bw x 2))5
((60 x 1) + (bw x 2))3
((80 x 1) + (bw x 2))2
((100 x 1) + (bw x 2))1 (1:14:31)

Back Squat:
120 x 1 (1:15:32)
110 x 1 (1:16:33)
130 x 1 (1:17:34)
120 x 1 (1:18:35)
140 x 1 (1:19:36)
130 x 1 (1:20:37)
150 x 1 (1:21:38)
140 x 1 (1:22:39)
160 x 1 (1:23:40)
140 x 1 (1:24:41)
120 x 1 (1:25:42)
80 x 1
60 x 1
20 x 1

160kg Back Squat

Reverse Hyper Leg Curl + Standing Band Tricep Pushdown:
((50 x 10) + (Blood Orange x 10))3

Wednesday, April 22, 2020

2020APR22 (SED D1.W1)

Back Squat:
20 x (1)5

Back Squat + Hand Release Pull Up:
((20 x 1) + (bw x 2))5
((50 x 1) + (bw x 2))3
((70 x 1) + (bw x 2))2
((90 x 1) + (bw x 2))1

Back Squat:
70 x 1
110 x 1 (1:1:1)
90 x 1
130 x 1 (1:2:2)
110 x 1 (1:3:3)
150 x 1 (1:4:4)
130 x 1 (1:5:5)
170 x 1 (1:6:6) * dmax
150 x (1)4 (4:10:10)
110 x 1 (1:11:11)
70 x 1
50 x 1
20 x 1

170kg Back Squat

No Contact Muscle Snatch:
20 x (1)3
30 x (2)3
40 x (2)2
50 x 3 (3:14:14)
60 x 2 (2:16:16)
70 x M
70 x 1 (1:17:17) * dmax

70kg No Contact Muscle Snatch

Reverse Hyper (Strap) + KB Press:
((50 x 10) + (8 x 10))3

Tuesday, April 21, 2020

2020APR21 (WED D4.W8) (20) * DELOAD

Press:
20 x (5)3
26 x 5 @ 40%
33 x 5 @ 50%
40 x 5 (5:5:20) @ 60%
33 x (10)5 @ 50%

Monday, April 20, 2020

2020APR20 (WEN D3.W8) * DELOAD

Clean Pull:
20 x 5
33 x (5)2
53 x 5 @ 40%
67 x 5 @ 50%
80 x 5 (5:5:15) @ 60%
67 x (6)5 @ 50%

Reverse Hyper (Strap):
50 x (10)3

* Notes:

- My shoulders (specifically the left one) is ruined from yesterday's swing set building session. I'm thankful it's a deload week, because it hurts like hell!

Sunday, April 19, 2020

2020APR19 (REST) * DELOAD

Rest:

- I use the term "rest" lightly because I spent most of the day building a swing set for my daughter. It wasn't a walk in the park. Instead, this industrial sized behemoth crushed my low back, shoulders and my spirit. Where is the "rest"?

Saturday, April 18, 2020

2020APR18 (WEN D2.W8) * DELOAD

Bench Press:
20 x (5)3
41 x 5 @ 40%
51 x 5 @ 50%
61 x 5 (5:5:10) @ 60%
51 x (10)5

Reverse Hyper Leg Curl (Roller) + Standing Band Tricep Kickback:
((50 x 10) + (Blood Orange x 10)3

Friday, April 17, 2020

2020APR17 (WEN D1.W8) * DELOAD

Back Squat:
20 x (5)3
45 x (5)2
65 x 5 @ 40%
81 x 5 @ 50%
98 x 5 (5:5:5) @ 60%
81 x (10)5

Reverse Hyper (Strap):
50 x (10)5

Thursday, April 16, 2020

2020APR16 (REST)

Rest:

- The gym is still closed. The whole basement is a disaster area. I'm hoping to return to lifting tomorrow -- hopefully.

Wednesday, April 15, 2020

2020APR15 (REST)

Rest:

- The basement gym is currently closed due to replacing our water heater, furnace, air conditioner; plus, the installation of a new water softener.