Ratz´ Log - The GUN SHOW!

[PrinceVegeta]

Overall good porportion of strength, no real weaknesses

 

[Ratz]

pv ->

lowerbody - quads dominant

ol squats - heels elevated (10 kg eleiko skive)
10 x 50 kg
10 x 70 kg
8 x 80 kg
8 x 90 kg
7 x 100 kg
7 x 100 kg
7 x 100 kg
7 x 100 kg
10 x 90 kg
10 x 90 kg
10 x 90 kg
10 x 90 kg
- no spotter today, which means a lot to me.

lying leg curl
12 x 17,5 kg
12 x 17,5 kg
12 x 25 kg
10 x 25 kg
15 x 20 kg
15 x 20 kg

hypers
30 x bw
30 x bw
28 x bw
28 x bw

 

[PrinceVegeta]

Very good session man, nice hypers, higher reps must be on fire!

 

[Ratz]

upperbody

bb benchpress
8 x 50 kg
8 x 60 kg
8 x 70 kg
8 x 70 kg
7 x 70 kg
6 x 70 kg
6 x 70 kg
6 x 70 kg

oa db row
15 x 50 kg <- left + right
12 x 50 kg
12 x 50 kg
12 x 50 kg
12 x 50 kg

military
12 x 40 kg
12 x 40 kg
8 x 40 kg
8 x 40 kg
- a little shoulder pain so just to get the blood going and a small pump - nothing heavy. then did the rotator cuff-training and the pain went away.

oa low row
16 x 90 kg <- left + right
16 x 90 kg
15 x 90 kg
14 x 90 kg
14 x 90 kg

5 sets of facepulls

inc db press - superset - chest supported db row: elbows in
20 x 20 kg + 9 x 20 kg
17 x 20 kg + 8 x 20 kg
15 x 20 kg + 8 x 20 kg

4 sets of ez curl

 

[PrinceVegeta]

Nice session man, strong rowing

 

[Ratz]

lowerbody

ol squats - heels elevated (10 kg eleiko skive)
8 x 50 kg
8 x 50 kg
3 x 60 kg
3 x 70 kg
3 x 80 kg
3 x 90 kg
3 x 100 kg
3 x 110 kg
3 x 110 kg
3 x 110 kg
3 x 110 kg
3 x 110 kg

sldl
10 x 50 kg
8 x 80 kg
10 x 100 kg
10 x 100 kg
10 x 100 kg
10 x 100 kg

lying leg curl
15 x 20 kg
15 x 20 kg
15 x 20 kg
14 x 20 kg

 

[Ratz]

no alcohol this week.

½ upperbody

barbell row
8 x 50 kg
8 x 50 kg
6 x 80 kg
10 x 90 kg
10 x 90 kg
10 x 90 kg
8 x 90 kg
8 x 90 kg

chest supported db row: elbows in
12 x 20 kg
12 x 20 kg
12 x 20 kg
12 x 20 kg
12 x 20 kg

super strict t-bar row: elbows in - plate loaded
15 x 30 kg
13 x 50 kg
10 x 65 kg
10 x 65 kg
10 x 65 kg
10 x 65 kg

ez curl
10 x 40 kg
10 x 40 kg
10 x 40 kg
10 x 40 kg

facepulls
12 x 40 kg
12 x 40 kg
12 x 40 kg
12 x 40 kg

 

[Ratz]

½ upperbody

pushpress
3 x 5 x 20 kg
3 x 2 x 40 kg
5 x 2 x 50 kg
3 x 70 kg
3 x 70 kg
2 x 80 kg
1 x 80 kg <- the second rep were very close to lockout.
3 x 70 kg
3 x 70 kg
3 x 70 kg

inc db press
6 x 28 kg
6 x 28 kg
6 x 28 kg
6 x 28 kg
6 x 28 kg

+ support.

 

[Ratz]

john broz inspired.

ol squats - heels elevated (10 kg eleiko skive)
8 x 50 kg
8 x 50 kg
3 x 60 kg
3 x 70 kg
3 x 80 kg
2 x 90 kg
1 x 100 kg
1 x 105 kg
1 x 110 kg
1 x 120 kg
1 x 125 kg <- pr
8 x 2 x 105 kg

pushpress
3 x 8 x 20 kg
3 x 3 x 40 kg
3 x 2 x 50 kg
8 x 2 x 65 kg

chest supported db row - elbows in
15 x 22 kg
15 x 22 kg
15 x 22 kg
15 x 22 kg

didnt have time for more support-work.

 

[Ratz]

ol squats - heels elevated (10 kg eleiko skive)
2 x 8 x 50 kg
3 x 60 kg
3 x 70 kg
2 x 80 kg
2 x 90 kg
1 x 100 kg
1 x 105 kg
1 x 110 kg
1 x 120 kg <- good speed
1 x 125 kg <- poor technical lift
6 x 2 x 107,5 kg

bb benchpress
2 x 5 x 20 kg
3 x 2 x 50 kg
1 x 60 kg
1 x 65 kg
8 x 2 x 75 kg

chest suppoted db row - elbows in
12 x 24 kg
12 x 24 kg
12 x 24 kg
12 x 24 kg

facepulls superset hypers
10 + 20
10 + 20
10 + 20
10 + 20

rotator cuff

 

[Ratz]

yesterday

ol squats - heels elevated (10 kg eleiko skive)
- a bad squat day.

bb benchpress
8 x 20 kg
3 x 3 x 50 kg
1 x 60 kg
1 x 65 kg
10 x 2 x 75 kg

inc db press
6 x 28 kg
6 x 28 kg
6 x 28 kg
6 x 28 kg

lying leg curl
6 x 27,5 kg
6 x 27,5 kg
6 x 27,5 kg
6 x 27,5 kg

rotator cuff

 

[Ratz]

today

barbell row
12 x 50 kg
8 x 80 kg
10 x 90 kg
10 x 90 kg
10 x 90 kg
9 x 90 kg
8 x 90 kg

chest supported db row - elbows in
15 x 24 kg
15 x 24 kg
15 x 24 kg
15 x 24 kg
15 x 24 kg

t-bar row - elbows in
8 x 75 kg
8 x 75 kg
8 x 75 kg
8 x 75 kg

4 sets of ez curl

6 sets of facepulls

5 sets of isometric barbell curls from pins - just for lulz.

 

[Ratz]

john broz inspired.

ol squats - heels elevated (10 kg eleiko skive)
8 x 3 x 50 kg
3 x 60 kg
3 x 70 kg
3 x 80 kg
2 x 90 kg
1 x 100 kg
1 x 105 kg
1 x 110 kg
1 x 120 kg t.
7 x 2 x 107,5 kg

bb benchpress
2 x 8 x 20 kg
3 x 3 x 50 kg
1 x 60 kg
1 x 65 kg
5 x 2 x 75 kg
4 x 2 x 70 kg
- really really bad bench day.

snatchgrip deadlift
6 x 2 x 80 kg

lying leg curl superset facepulls
6 x 27,5 kg + 12 x 35 kg
6 x 27,5 kg + 12 x 35 kg
6 x 27,5 kg + 12 x 35 kg
6 x 27,5 kg + 12 x 35 kg

3 sets of inc db curl

3 sets of cable curl

rotator cuff

 

[Ratz]

john broz inspired

ol squats - heels elevated (10 kg eleiko skive)
8 x 3 x 50 kg
3 x 60 kg
3 x 70 kg
3 x 80 kg
2 x 90 kg
1 x 100 kg
1 x 105 kg
1 x 110 kg
1 x 120 kg
1 x 125 kg
7 x 2 x 107,5

pushpress
3 x 5 x 20 kg
2 x 2 x 40 kg
2 x 2 x 50 kg
8 x 2 x 70 kg

chest supported db row
12 x 24 kg
12 x 24 kg
12 x 24 kg
12 x 24 kg

lying leg curl superset facepulls
6 x 27,5 kg + 10 x 40 kg
6 x 27,5 kg + 10 x 40 kg
6 x 27,5 kg + 10 x 40 kg
6 x 27,5 kg + 10 x 40 kg

rotator cuff.

 

[Ratz]

training saturday

ol squats - heels elevated (10 kg eleiko skive)
8 x 3 x 50 kg
3 x 60 kg
3 x 70 kg
3 x 80 kg
2 x 90 kg
1 x 100 kg
1 x 105 kg
1 x 110 kg
1 x 120 kg
6 x 2 x 107,5
- squats in the morning and short after breakfast isnt good.

inc db press
6 x 30 kg
6 x 30 kg
6 x 30 kg
6 x 30 kg

 

[Ratz]

yesterday

pushpress
3 x 8 x 20 kg
3 x 3 x 40 kg
2 x 2 x 50 kg
1 x 60 kg
1 x 65 kg
8 x 2 x 70 kg

barbell row
10 x 50 kg
6 x 70 kg
10 x 90 kg
10 x 90 kg
10 x 90 kg
10 x 90 kg

chest supported db row
15 x 24 kg
15 x 24 kg
12 x 28 kg
12 x 28 kg

facepulls
12 x 40 kg
12 x 40 kg
12 x 40 kg
12 x 40 kg

finally ordered a pair of weightlifting shoes today (monday).

 

[Ratz]

tuesday

barbell row
8 x 50 kg
8 x 50 kg
8 x 70 kg
10 x 90 kg
10 x 90 kg
10 x 90 kg
10 x 90 kg
10 x 90 kg
10 x 90 kg

widegrip pulley row - proneret
12 x 30 kg
8 x 40 kg
8 x 50 kg
8 x 50 kg
8 x 50 kg
8 x 50 kg

t-bar row - plate loaded
12 x 60 kg
10 x 70 kg

oa low row
13 x 90 kg
11 x 90 kg
14 x 80 kg
12 x 80 kg

 

[Ratz]

wednesday

pushpress
3 x 8 x 20 kg <- mili
3 x 3 x 40 kg <- mili
3 x 3 x 50 kg
1 x 60 kg
1 x 65 kg
1 x 70 kg
2 x 80 kg
2 x 80 kg
2 x 80 kg
1 x 80 kg
3 x 70 kg
3 x 70 kg
3 x 70 kg
3 x 70 kg

inc db press
6 x 28 kg
6 x 28 kg
6 x 28 kg
5 x 28 kg

some rear delt and traps.

 

[Ratz]

thursday

no more heavy squats for some time. have to improve my technique.

a1) oh squats
8 x 3 x stick

b1) frontsquats
8 x 2 x 60 kg

b2) band pull apart
8 x 8

c1) ol squats
10 x 2 x 80 kg

d1) snatchgrip dl
6 x 2 x 80 kg

e1) ez curl
4 x 10 x 40 kg

 

[PrinceVegeta]

good sessions man!