Berserk Barbell Strength & Mass Quest, striving to be the best

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 …

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 …

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 …

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

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 …

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 …

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

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 …

Bench Press (kg) 12 x bar8 x 405 x 603 x 803 x 1001 x 1208 sets of 4 x 127.5 (paused reps) Close Grip Bench Press (kg) 2 sets of 10 x 110 Incline DB Press (lbs) 2 sets of 12 x 65 Triceps Pushdown light weight, many reps Barbell Curl light weight, many reps Rotator Cuff RehabUpper Body …

Low Bar Squat (kg) 5 x 605 x 1005 x 1402 x 1803 x 212.55 x 180 Front Squat (kg) 10 x 60 Leg Press various Single Leg Curls various Single Leg Extensions various Calves various Shoulder rehabStretchingNotes:Squats felt heavy today and low back wasn’t fully recovered so I thought that its time to deload and took it relatively easy …