Ratz´ Log - The GUN SHOW!

[Ratz]

07 September - DE Lowerbody

WS4SB Week 1 Training 2

OH Squat
3 x 3 / 40 kg
4 x 3 / 50 kg

A. Boxsquat + DB Jumps
8 x 2 / 70 kg + 8 x 3 / 10 kg
- Had to fix a few technical mistakes. Other wise I would not be box squatting on DE.

B. Bulgarian DB Split Squat (w/ added ROM) Front Leg Elevated
2 x 6 / 12 kg
8 / 14 kg

C. RDL
2 x 8 / 110 kg
8 / 120 kg
- Same style as SLDL but apparently it is RDL.

D. DB Side Bends
4 x 12 / 24 kg

+ 4x Rear Delt

 

[PrinceVegeta]

Nice training as usual man, keep it up

 

[Ratz]

09 September - WS4SB - RE Upperbody Week 1 Training 3

A. Benchpress RE
8 / 20 kg
5 / 50 kg
2 / 60 kg
2 / 70 kg
1 / 80 kg
RE
18 / 60 kg
16 / 60 kg
15 / 60 kg
- A bit more habituation to RE is required.

B1. Chins
5 x 8 / bw

B2. Inc Chest Supported Rear Delt Lateral Raise
2 x 15 / 12 kg
3 x 10 / 14 kg

C. Military
2 x 12 / 40 kg
2 x 8 / 40 kg

D1. DB Shrugs
3 x 15 / 41 kg

D2. EZ Curl
3 x 10 / 40 kg

E. DB Holds
3 x ? sec / 48 kg

 

[PrinceVegeta]

nice session man

 

[Ratz]

10 September - WS4SB - ME Lowerbody Week 1 Training 4

OH Squat
wu
3 / 60 kg

A. Boxsquat ME 3RM
3 / 62,5 kg
3 / 72,5 kg
3 / 82,5 kg
3 / 92,5 kg
3 / 102,5 kg
3 / 112,5 kg
3 / 122,5 kg
3 / 132, 5 kg
2 / 142,5 kg <- Unfortunately no power for a third rep but still a PB.
- New exercise and xRM next week.

B. Bulgarian DB Split Squat
2 x 8 / 14 kg
8 / 16 kg

C. RDL
3 x 8 / 105 kg

D. Highrep Abdominal Circuit
3x

+ 3x Band Pull Apart

 

[PrinceVegeta]

strong boxsquats!

 

[Ratz]

13 September - WS4SB - ME Upperbody Week 2 Training 1

BW: 79,9 kg

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
2 x 2 / 90 kg <- PR
3 x 5 / 70 kg
- New exercise next week.

B. Flat DB Press
16 / 26 kg <- PR (+1 rep)
15 / 26 kg <- (+3 reps)
- To short break between exercise A and B - otherwise I would have made more than 16 reps.

C1. Chest Supported BB Row
3 x 8 / 80 kg
2 x 10 / 70 kg

C2. Chest Supported Inc Rear Delt Lateral Raise
5 x 12 / 14 kg

D. DB Shrugs
4 x 12 / 43 kg

E. Inc DB Curl ss Hammer DB Curl
4 x 8 / 14 kg + 4 x 8 / 14 kg

+ 3x Ng Pulley Row

 

[PrinceVegeta]

Strong session, nice bench pr

 

[Ratz]

14 September - WS4SB - DE Lowerbody Week 2 Training 2

OH Squat
Some x Some / Some

A. Stairjumps DE
2 x 3 / "Step 3"
6 x 2 / "Step 4"
- Maybe I should buy my own plyo boxes...

B. Bulgarian DB Split Squat (w/ added ROM) Front Leg Elevated
8 / 12 kg
2 x 8 / 14 kg

C. RDL
3 x 10 / 100 kg
- Nice and easy today.

D. DB Side Bends
2 x 12 / 28 kg
2 x 12 / 30 kg

+ 10 min cardio

 

[PrinceVegeta]

solid work

 

[Ratz]

16 September - WS4SB - RE Upperbody Week 2 Training 3

A. Benchpress RE
2 x 10 / 20 kg
4 / 50 kg
3 / 60 kg
2 / 70 kg
1 / 80 kg
RE
19 / 60 kg <- PR (+1 rep)
17 / 60 kg <- (+1 rep)
16 / 60 kg <- (+1 rep)
- New exercise next week.

B1. Chins
60 bw reps total

B2. Inc Chest Supported Rear Delt Lateral Raise
5 x 10 / 15 kg

C. Military
3 x 8 / 45 kg
7 / 50 kg
- 3x Rows between sets.

D1. DB Shrugs
3 x 12 / 45 kg

D2. GUN SHOW!
3x

+ Rotator Cuff

 

[Ratz]

17 September - WS4SB - ME Lowerbody Week 2 Training 4

OH Squat
wu
3 / 60 kg

A. Frontsquat ME
2 x 3 / 40 kg
3 / 50 kg
3 / 60 kg
3 / 70 kg
3 / 80 kg
3 / 90 kg
3 / 100 kg <- PR
3 x 5 / 80 kg
- Easy ME-set.

B. Bulgarian DB Split Squat
8 / 16 kg
2 x 8 / 18 kg

C. RDL
8 / 110 kg
2 x 8 / 120 kg

D. Highrep Abdominal Circuit
2x

 

[PrinceVegeta]

ncie pb's strong fsq

 

[Ratz]

Benchpress
5 x 5 / 80 kg <- PR

Military
5 / 35 kg
5 / 45 kg
3 x 5 / 55 kg <- (PR?)

Inc Benchpress
4 x 6 / 60 kg
- Easy.

+ Pushdown and Rotator Cuff.

 

[Ratz]

Chest Supported Inc BB Row
5 x 5 / 85 kg

Chins
65 bw reps total

Chest Supported Inc Rear Delt Lateral Raise
2 x 15 / 14 kg
3 x 12 / 16 kg

Cable Row (Fat Gripz)
5 x 8 / 60 kg

+ Curls (Fat Gripz).

 

[Ratz]

23 September

Frontsquat
5 x 5 / 85 kg <- PR
3 x 5 / 70 kg <- After RDL

RDL
5 / 60 kg
5 / 90 kg
3 x 5 / 120 kg

 

[Ratz]

24 September

Inc Benchpress
wu
3 x 5 / 70 kg

Chins
wu
3 x 5 / bw + 10 kg
- Easy.

Military
5 x 5 / 55 kg

Cable Row (Fat Gripz)
5 x 8 / 70 kg

Chest Supported Inc Rear Delt Lateral Raise
3 x 12 / 16 kg
2 x 10 / 18 kg

GUN SHOW!
5x BB Curls (Fat Gripz)
5x Rope Pushdown

 

[Ratz]

25 September

OL Squat
5 / 100 kg
5 / 110 kg
5 x 5 / 120 kg <- Big PR!

Rackpulls
wu
4 / 190 kg <- PR

 

[Ratz]

27 September

Benchpress
5 / 80 kg
3 x 3 / 85 kg <- PR
5 / 80 kg

Chest Supported Inc BB Row
5 x 5 / 87,5 kg <- PR

Military
wu
4 / 57,5 kg <- Crappy set
3 x 5 / 55 kg

Chins
50 bw reps total
- Rear delt between sets.

Cable Row (Fat Gripz)
2 x 10 / 60 kg
2 x 8 / 60 kg

GUN SHOW!
4x BB Curls (Fat Gripz)
4x Rope Pushdown

 

[pingu]

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

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