Ratz´ Log - The GUN SHOW!

[PrinceVegeta]

Solid session!

 

[Ratz]

Yesterday

OH Squat
2 x 3 / 40 kg
2 x 3 / 50 kg
2 / 60 kg
1 / 60 kg
3 / 50 kg

OL Squat
50 reps total / 105 kg

SLDL
4 x 6 / 110 kg

+ 4x Rear Delt, 4x Goodmorning and 4x Lunges

 

[Ratz]

Due to bad energy UB will be trained over two days.

Chest Supported Barbell Row
5 x 5 / 85 kg
2 x 10 / 70 kg

Chins
40 reps total

+ 4x Wg Pulley Row - Proneret, 4x Rear Delt and 4x Curl

 

[PrinceVegeta]

Looks good! just rest up a bit man!

 

[Ratz]

Military
5 x 5 / 55 kg
4 x 8 / 40 kg

Inc Benchpress
4 x 6 / 60 kg

+ 3x LOLcline and 2x Cg Benchpress

 

[PrinceVegeta]

Strong presses buddy, hom much do u weigh?

 

[Ratz]

Around 80-81 kg and 181 cm tall.

------------------------------

No training this weekend instead a new program.

Monday)
OL Squat 5x5
- OH Squat as warmup.
Military 5x
SLDL 4x
Chins 3x Max Reps
Wg Pulley Row - Proneret 4x SS Rear Delt 4x

Wednesday)
Benchpress 5x5 + 2-3x backoff
Trapbar DL wu + 3x5
Chest Supported Barbell Row 4x
Lunges 4x
Wg Pulley Row - Proneret 4x SS Rear Delt 4x

Friday)
OL Squat 3x3 + 2-3x backoff
- OH Squat as warmup.
Benchpress 4x
SLDL 4x
Military 4x

Saturday)
Chins +50 bw reps
Chest Supported Barbell Row 5x5
Wg Pulley Row - Proneret 4x SS Rear Delt 4x
And CURLS!

Maybe i?ll remove the backoff part.

 

[Ratz]

OH Squat
5 / 40 kg
4 / 50 kg
2 / 60 kg
1 / 60 kg

OL Squat
5 x 5 / 115 kg

Military
5 / 50 kg
2 x 2 / 60 kg
2 x 6 / 50 kg

SLDL
8 / 100 kg
3 x 6 / 110 kg

Chest Supported Barbell Row
7 / 70 kg <- crappy set.
2 x 5 / 80 kg
9 / 70 kg

+ 3x Wg Pulley Row and 3x Rear Delt

 

[Ratz]

Rackpulls
wu
3 / 180 kg
1 / 200 kg <- Just to make people shut up

Benchpress
6 x 4 / 80 kg
- BUM!

Lunges
4 x 6 e.l / 40 kg

+ 4x Chins, 3x Wg Pulley Row - Proneret and 3x Rear Delt

 

[PrinceVegeta]

Looking good man!!

 

[Ratz]

Chest Supported Barbell Row
5 / 80 kg
6 x 5 / 85 kg <- Weeeee

Chins
50 reps total

+ 4x Barbell Row ss 4x Wg Pulley Row - Proneret, 8x Rear Delt, 4x Inc DB Curl and 4x Inc DB Curl ss 4x Hammer DB Curl

 

[Ratz]

OH Squat
5 / 40 kg
3 / 50 kg
2 x 2 / 60 kg

OL Squat
5 x 2 / 125 kg

Benchpress
2 x 6 / 70 kg
2 x 5 / 75 kg

SLDL
2 x 6 / 110 kg
2 x 8 / 80 kg <- Snatchgrip

Military
2 x 8 / 40 kg
2 x 6 / 50 kg

+ 4x Rear Delt

 

[PrinceVegeta]

Squat is gettin strong man!

 

[Ratz]

Monday

OH Squat
Some crap

OL Squat
More crap

Rackpulls
2 x 6 / 150 kg
4 / 170 kg
3 / 190 kg
5 / 170 kg
6 / 150 kg
- BUM!

Circuit
A1. DB Lunges 4x
A2. Reverse Pec Deck 4x
A3. Backraises 4x
A4. ABS 4x

 

[Ratz]

Tuesday

Bench
6 x 4 / 80 kg
2 x 12 / 50 kg <- Inc

Chins
5 x 4 / 10 kg
2 x 5 / bw <- tihii

Military
2 x 6 / 50 kg
2 x 5 / 50 kg

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

+ 4x Wg Pulley Row - Proneret ss 4x Rear Delt and 4x Inc DB Curl ss 4x Hammer DB Curl

 

[Ratz]

Today

Inc Bench
9 / 60 kg
2 x 6 / 70 kg
5 / 70 kg
8 / 60 kg

Chest Supported BB Row
3 x 5 / 85 kg
2 x 5 / 87,5 kg
11 / 70 kg
2 x 8 / 70 kg

Military
3 x 2 / 60 kg
3 x 5 / 50 kg
8 / 40 kg

Chins
4 x 8 / bw

+ 4x Wg Pulley Row - Proneret ss 4x Rear Delt, 4x EZ Curl ss 4x Shrugs

I need to squat tomorrow.

 

[philosopher]

Solid session! Keep up the good work

 

[PrinceVegeta]

strong session, highlights are the rack pulls

 

[Ratz]

Thx guys

Today

Boxsquat
wu
2 / 140 kg
- With a bit training this could be fun. Around 4-5 months since last boxsquat and I used same height as last time I did regular boxsquats.

Frontsquat
2 x 5 / 60 kg
2 x 5 / 70 kg
5 / 80 kg
- Long time since last fsq session.

SLDL
3 x 8 / 110 kg

+ 4x Bulgarian Split Squat ss 4x Rear Delt

An old picture of the box.

 

[Ratz]

Back to WS4SB but with a few small changes.

ME Upperbody

WS4SB Week 1 Training 1

A. Benchpress ME 3RM
2 x 8 / 20 kg
3 / 30 kg
3 / 40 kg
3 / 50 kg
3 / 60 kg
3 / 70 kg
3 / 80 kg
3 / 85 kg <- PR
3 x 5 / 70 kg <- These backoff sets will be very easy.
- Left something in the bank for next week.

B. Flat DB Press
15 / 26 kg
12 / 26 kg

C1. Ng Cable Row
10 / 80 kg
4 x 10 / 90 kg

C2. Inc Rear Delt Lateral Raise
5 x 12 / 12 kg

D. DB Shrugs
4 x 12 / 36 kg
- No straps.

E. Inc DB Curl ss Hammer DB Curl
2 x 10 / 12 kg + 2 x 8 / 12 kg
2 x 6 / 14 + 2 x 6 / 14 kg

+ 4x Wg Pulley Row - Proneret