Berserk Barbell Strength & Mass Quest, striving to be the best
Wednesday 30 October 2013Bench Press (kg) 12 x bar8 x 408 x 605 x 803 x 1008 sets of 4 x 125 (paused) SOHP 4 sets DB Rear Lat Raise 4 sets Notes:Fairly easy workout. Shoulder feels good. Knees shot from squatting. Gotta recover to hit a new DL PR!
Read More »Monthly Archives: October 2013
Training
Tuesday 29 October 2013Low Bar Squat (kg) 5 x 605 x 1003 x 1402 x 1803 sets of 5 x 2051 x 225 Leg Press (kg) 3 sets of 12 x 320 Leg Extension 4 sets of 12 Leg Curls 4 sets of 12 Calves various Abs various Lower Body StretchingVideo: Notes:Knee was painful from the warmup set! I’m taking Animal Flex …
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Sunday 27 October 2013Bench Press (kg) 12 x bar8 x 408 x 605 x 803 x 1007 sets of 5 x 117.5 (paused) Close Grip Bench Press (kg) 2 sets of 10 x 110 (paused reps) SOHP 4 sets DB Row 4 sets Incline Bench Press Machine 2 sets of 10 Cybex Pullover 2 sets of 12 Triceps Pushdown various …
Read More »Training: Coan/Phillipi Deadlift Routine Week 7
Thursday 24 October 2013Deadlift (kg) 5 x 605 x 1003 x 1401 x 1801 x 2201 set of 2 x 260 Speed Deadlift (kg) 3 sets of 3 x 220 (120 sec rest between sets) Power Shrugs (kg) 3 sets of 5 x 170 Stiff-leg deadlift (kg) 3 sets of 5 x 170 Bent over row (kg) 3 sets of …
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Tuesday 22 October 2013Bench Press (kg) 12 x bar8 x 405 x 603 x 803 x 1006 sets of 6 x 107.5 (paused) Close Grip Bench Press (kg) 2 sets of 10 x 107.5 (paused reps) Incline Bench Press (kg) 2 sets of 10 x 80 Triceps Pushdown light weight, many reps Barbell Curl light weight, many reps Upper Body …
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Sunday 20 October 2013Low Bar Squat (kg) 5 x 605 x 1003 x 1401 x 1801 x 2202 x 2202 x 2208 x 180 Leg Press 3 sets of 12 x 320 Leg Extension various Leg Curls various Calves various Abs various Cardio: 10′ Elliptical
Read More »Training: Coan/Phillipi Deadlift Routine Week 6
Thursday 17 October 2013Deadlift (kg) 5 x 605 x 1003 x 1401 x 1801 x 2101 set of 2 x 247.5 Speed Deadlift (kg) 3 sets of 3 x 202.5 (120 sec rest between sets) Power Shrugs (kg) 3 sets of 5 x 170 Stiff-leg deadlift (kg) 3 sets of 5 x 150 Bent over row (kg) 3 sets of …
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Tuesday 15 October 2013Bench Press (kg) 12 x bar8 x 405 x 603 x 803 x 1001 x 12010 sets of 3 x 135 Close Grip Bench Press (kg) 2 sets of 7 x 110 (paused reps) Incline Bench Press (kg) 2 sets of 12 x 60 Triceps Pushdown light weight, many reps Barbell Curl light weight, many reps Rotator …
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Sunday 13 October 2013Low Bar Squat (kg) 5 x 605 x 1003 x 1401 x 1803 sets of 5 x 195 Leg Extension 4 sets of 12 Leg Curls 4 sets of 12 Calves various Abs various Cardio: 10′ Elliptical
Read More »Training: Coan/Phillipi Deadlift Routine Week 5
Deadlift (kg) 5 x 605 x 1003 x 1401 x 1801 x 2103 sets of 3 x 232.5 Speed Deadlift (kg) 3 sets of 3 x 187.5 (120 sec rest between sets) Power Shrugs (kg) 3 sets of 5 x 155 Stiff-leg deadlift (kg) 3 sets of 5 x 140 Bent over row (kg) 3 sets of 5 x 115 …
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