Ratz´ Log - The GUN SHOW!

[Ratz]

Congratz on the PR(s)
Whats youre 1rm in benchpress?

And are you from Norway? Ref. to the chins... "50stk i alt" hehe.

Thx.
Actually I dont know. Based on todays workout: 95 kg. Maybe the magical 100 kg on a good day.

I'm from Denmark.

 

[Ratz]

28 September

Frontsquat
5 x 5 / 90 kg <- PR with room for more.

RDL
3 x 8 / 110 kg

 

[Ratz]

29 September

Chins
5 x 5 / bw + 10 kg <- PR
- My chins are always with deadhang.

Chest Supported Inc BB Row
6 x 6 / 80 kg
2 x 10 / 70 kg

Wg Cable Row - Proneret
10 / 70 kg
4 x 8 / 80 kg

Chest Supported Inc Rear Delt Lateral Raise
5 x 15 / 15 kg

+ Curls

 

[Ratz]

30 September

Benchpress
3 x 5 / 80 kg
- Then I remembered that today were inc-day.

Inc Benchpress
4 x 5 / 70 kg <- PR

Floorpress
3 / 50 kg
3 / 60 kg
3 / 70 kg
3 / 80 kg
- First time.

+ Support.

 

[Ratz]

01 October

OL Squat
5 / 100 kg
5 / 110 kg
2 x 5 / 120 kg
4 x 3 / 125 kg <- BUM! PR.

Rackpulls
wu
5 / 180 kg
2 x 3 / 160 kg
- Wasted after squats.

Bulgarian DB Split Squat
3 x 10 / 14 kg

T-SHIRT TIME!

 

[Ratz]

03 October

Chest Supported Inc BB Row
5 x 5 / 90 kg <- PR
2 x 8 / 80 kg

Deadhang Chins
4 x 5 / bw
4 x 4 / bw + 10 kg

Wg Cable Row - Proneret SS Chest Supported Inc Rear Delt Lateral Raise
5 x 6 / 80 kg + 5 x 12 / 15 kg

Inc DB Curl
4 x 6 / 16 kg

 

[Ratz]

04 October

Inc Benchpress
3 x 5 / 70 kg
2 x 3 / 75 kg <- PR
4 x 6 / 60 kg

Military
2 / 60 kg
2 x 3 / 55 kg
4 / 50 kg
- 1 to 1,5 min rest and no grinders.

Floorpress
5 / 50 kg
4 x 3 / 70 kg
- well.....

+ Cuff

05 October

Frontsquat
5 x 5 / 95 kg <- PR

RDL
wu
3 x 5 / 125 kg <- PR

Bulgarian DB Split Squat
2 x 8 / 16 kg
6 / 20 kg

 

[Ratz]

06 October

Estimated 1RM: 95 kg

Benchpress - Sheiko Beg. 2 Week 1 Day 1
5 / 50 kg (50%) <- Lazy
2 x 4 / 57,5 kg (60%)
2 x 3 / 67,5 kg (70%)
6 x 3 / 75 kg (80%)

Deadhang Chins
5 / bw + 10 kg
2 x 5 / bw + 15 kg <- PR
2 x 4 / bw + 15 kg

Benchpress
5 / 50 kg (50%) <- Lazy again
5 / 57,5 kg (60%)
5 x 5 / 67,5 kg (70%)

Cable Row SS Chest Supported Inc Rear Delt Lateral Raise
2 x 10 / 80 kg + 2 x 12 / 16 kg
2 x 7 / 90 kg + 2 x 10 / 16 kg

EZ Curl
3 x 10 / 40 kg

I will only follow sheiko @ the benchpress.

 

[Ratz]

08 October

Benchpress - Sheiko Beg. 2 Week 1 Day 2
5 / 47,5 kg (50%)
5 / 57,5 kg (60%)
2 x 4 / 67,5 kg (70%)
2 x 3 / 72,5 kg (75%)
2 x 2 / 75 kg (80%)
2 x 1 / 80 kg (85%)
The sets with 80 kg were really fast so I will raise my 1RM. New 1RM = 100.
2 x 2 / 80 kg (80%) <- This felt better.
2 x 3 / 75 (75%)
4 / 70 (70%)
6 / 65 (65%)
8 / 60 (60%)
10 / 55 kg (55%)
12 / 55 kg (50%)

Chest Supported BB Row
5 / 70 kg
2 x 3 / 80 kg
3 x 8 / 70 kg
- My setup left me with no "tightness" during the sets. I prefer the inc.

Wg Cable Row - Proneret SS Chest Supported Inc Rear Delt Lateral Raise
3 x 8 / 80 kg + 3 x 12 / 16 kg

Inc DB Curl
6 / 16 kg
2 x 6 / 18 kg
8 / 16 kg

Squats tomorrow.