PrinceVegeta
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Solid session!
-
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- Follow the 2026 Olympia on September 24 to 27, 2026!
- Thread starter
- #162
Ratz
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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
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
- Thread starter
- #163
Ratz
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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
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
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Looks good! just rest up a bit man!
- Thread starter
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Ratz
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Military
5 x 5 / 55 kg
4 x 8 / 40 kg
Inc Benchpress
4 x 6 / 60 kg
+ 3x LOLcline and 2x Cg Benchpress
5 x 5 / 55 kg
4 x 8 / 40 kg
Inc Benchpress
4 x 6 / 60 kg
+ 3x LOLcline and 2x Cg Benchpress
Last edited:
PrinceVegeta
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Strong presses buddy, hom much do u weigh?
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Ratz
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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.
------------------------------
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.
Last edited:
- Thread starter
- #168
Ratz
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- 16
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
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
- Thread starter
- #169
Ratz
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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
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
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Looking good man!!
MuscleMecca Crew
Mecca Staff
- Thread starter
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Ratz
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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
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
- Thread starter
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Ratz
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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
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
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Squat is gettin strong man!
- Thread starter
- #174
Ratz
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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
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
- Thread starter
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Ratz
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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
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
- Thread starter
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Ratz
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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.
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
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Solid session! Keep up the good work
PrinceVegeta
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strong session, highlights are the rack pulls
- Thread starter
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Ratz
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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.
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.
Attachments
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- Thread starter
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Ratz
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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
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
Last edited:
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