Archives For intensity


80 kg (176lbs): 3,3,3,3,3


187.5 kg (412.5lbs): 1,1,1,1,1


97.5 kg (214.5lbs): 1,1,X


212.5 kg (467.5lbs): 2,1,1


  • Hit personal records (PR's) today on all lifts!
  • Workout lasted 2+ hours
  • Feel fresh after workout, can probably do 30 minutes of pads training.


  • PR (+5kg)
  • Saw stars on the second set
  • All sets - struggle half way, then seems to shoot up
  • Need to fight to finish the rep


  • PR (+5kg)
  • Failed 3rd set, 2 attempts


  • PR (+5kg)
  • Failed 2nd set, 2nd rep
  • Feel gassed after 1 rep


New 1RM PR on the (military) press at 97.5kg (214.5lbs)!

Dammit, aiming for a 2RM with 137.5 kg (302.5 lb.) on the #BenchPress but settled for 5 sets of 1 (managed to do 3 sets of 1 rep 2 weeks ago).

Bar touching chest of course.

Power Clean

72.5 kg (159.5 lb.): 3,3,3,3,3


172.5 kg Squat

172.5 kg (379.5 lb.): 5

  • 1 vertical jump before set
  • Last 2 reps were difficult
  • If squeeze back, core feels more stable

Bench Press

137.5 kg (302.5 lb.): 1,1,1,1,1

  • 2nd set failed on 2nd rep
  • Struggled half way on 4th set


197.5 kg (434.5 lb): 3,3


90 lbs: 5,5,5


Body weight: 87.7 kg (192.9 lb)


  • Performing a vertical jump before the main work set of squat seem to make it easier.
  • Consciously squeezing my shoulder blades, upper back & lats together makes my core feel much more rigid during the set. Doesn't feel like the weight is going to fold my body in half.


  • Gripping the bar as hard as possible before unracking the bar makes the rep feel easier.


  • The heavier the dumbbell, the more of a pain in the ass it is to wrap my dipping belt around it and wear it.


  • Check my paper log; was supposed to do 200 kg (440 lbs) this week but forgot I did them last week -_-;;