Berserk Barbell Strength & Mass Quest, striving to be the best
Friday 15 November 2013Low Bar Squat (kg) 5 x 605 x 1003 x 1402 x 1803 x 227.53 sets of 2 x 227.5 Leg PressLeg ExtensionLeg CurlCalvesAbs various Song of the day: Notes:Very good session! Peaking cycle is going according to the plan. 227.5 must be a new 3RM. The only negative is that my knee hurts more than usual and …
Read More »Training – Bench Press
Thurdsay 14 November 2013Bench Press (kg) 12 x bar8 x 408 x 605 x 803 x 1002 x 1208 sets of 4 x 130 (paused) OHP (kg) 3 sets of 5 x 8010 x 6010 x 40 DB Row (lbs) 4 sets of 10 x 100 CrossoverDB Lat RaiseDB Rear Lat RaiseTricepsBiceps various Notes:Just another day at the gym. Nothing special …
Read More »Training – Bench Press
Tuesday 12 November 2013Bench Press (kg) 12 x bar8 x 408 x 605 x 803 x 1007 sets of 5 x 122.5 (paused) Close Grip Bench Press (kg) 2 sets of 9 x 110 Incline Bench Press 2 sets of 9 x 80 Triceps Pushdown various Barbell Curls various Notes:Felt tired because of yesterdays workout. Was kinda sleepy as well. Bench …
Read More »Training: Coan/Phillipi Deadlift Routine Week 9
Monday 11 November 2013Deadlift (kg) 5 x 605 x 1003 x 1401 x 1801 x 2101 x 2500 x 282.5 (FAIL) Speed Deadlift (kg) 2 sets of 3 x 202.5 (120 sec rest between sets) Power Shrugs (kg) 2 sets of 5 x 200 Stiff-leg deadlift (kg) 2 sets of 5 x 180 Lat Pulldown (kg) 2 sets of 8 …
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Wednesday 6 November 2013Bench Press (kg) 12 x bar8 x 408 x 605 x 803 x 1006 sets of 6 x 112.5 (paused) OHP (kg) various DB Rear Lat Raise various Triceps Pushdown various Barbell Curls various Notes:Bench pretty easy as usual. SI Joint still not feeling 100%. I’m hoping it wont interfere with Friday’s workout and peaking for my upcoming …
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Tuesday 5 November 2013Low Bar Squat (kg) 5 x 605 x 1003 x 1402 x 1803 sets of 3 x 222.5 Shrugs various Calves various Abs various Video Notes:Went to the gym at 1am and was too bored… I’m peaking for the upcoming friendly meet that I will be participating in. Luckily after some time I felt better and squatted for a …
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Monday 4 November 2013Bench Press (kg) 12 x bar8 x 408 x 605 x 803 x 10010 sets of 3 x 132.5 (paused) Triceps Pushdown various Barbell Curls various Notes:I’m a bit sick so I just did the necessary stuff and called it a day.
Read More »Training: Coan/Phillipi Deadlift Routine Week 8
Saturday 2 November 2013Deadlift (kg) 5 x 605 x 1003 x 1401 x 1801 x 2201 x 2401 set of 2 x 275 (grip failed at the 2nd rep and I didnt completely lock it) Speed Deadlift (kg) 3 sets of 3 x 202.5 (120 sec rest between sets) Power Shrugs (kg) 2 sets of 5 x 195 Stiff-leg deadlift …
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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!
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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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