Lift Much

Workout November 28, 2025

Time 0:45. Final commercial gym session of the trip.

Close Grip Bench 3560 kg

70 kg x 8 reps

~ 86.90 kg 1RM

100 kg x 6 reps

~ 116.13 kg 1RM

100 kg x 6 reps

~ 116.13 kg 1RM

100 kg x 6 reps

~ 116.13 kg 1RM

100 kg x 6 reps

~ 116.13 kg 1RM

100 kg x 6 reps

~ 116.13 kg 1RM

Incline Bench 1920 kg

80 kg x 6 reps

~ 92.90 kg 1RM

80 kg x 6 reps

~ 92.90 kg 1RM

80 kg x 6 reps

~ 92.90 kg 1RM

80 kg x 6 reps

~ 92.90 kg 1RM

Cable Rear Delt Fly 225 kg

3.75 kg x 20 reps

~ 7.94 kg 1RM

3.75 kg x 20 reps

~ 7.94 kg 1RM

3.75 kg x 20 reps

~ 7.94 kg 1RM

Pullups 0 kg

8 reps

Tricep Extensions 1275 kg

21.25 kg x 20 reps

~ 45.00 kg 1RM

21.25 kg x 20 reps

~ 45.00 kg 1RM

21.25 kg x 20 reps

~ 45.00 kg 1RM

Cable Curls 975 kg

16.25 kg x 20 reps

~ 34.41 kg 1RM

16.25 kg x 20 reps

~ 34.41 kg 1RM

16.25 kg x 20 reps

~ 34.41 kg 1RM

Workout November 27, 2025

Time 1:00. More commercial gym stuff. Deads on a stiff bar, beltless and using some shit straps I found in the gym. Weird unilateral seated row.

Deadlift 4400 kg

60 kg x 5 reps

~ 67.50 kg 1RM

100 kg x 5 reps

~ 112.50 kg 1RM

140 kg x 3 reps

~ 148.24 kg 1RM

180 kg x 3 reps

~ 190.59 kg 1RM

220 kg x 3 reps

~ 232.94 kg 1RM

220 kg x 3 reps

~ 232.94 kg 1RM

220 kg x 3 reps

~ 232.94 kg 1RM

220 kg x 3 reps

~ 232.94 kg 1RM

Military Press 1600 kg

50 kg x 8 reps

~ 62.07 kg 1RM

50 kg x 8 reps

~ 62.07 kg 1RM

50 kg x 8 reps

~ 62.07 kg 1RM

50 kg x 8 reps

~ 62.07 kg 1RM

Seated Rows 1540 kg

38.5 kg x 10 reps

~ 51.33 kg 1RM

38.5 kg x 10 reps

~ 51.33 kg 1RM

38.5 kg x 10 reps

~ 51.33 kg 1RM

38.5 kg x 10 reps

~ 51.33 kg 1RM

Lat Pulldown 3576 kg

67 kg x 12 reps

~ 96.48 kg 1RM

77 kg x 12 reps

~ 110.88 kg 1RM

77 kg x 12 reps

~ 110.88 kg 1RM

77 kg x 12 reps

~ 110.88 kg 1RM

Cable Curls 1260 kg

21 kg x 20 reps

~ 44.47 kg 1RM

21 kg x 20 reps

~ 44.47 kg 1RM

21 kg x 20 reps

~ 44.47 kg 1RM

Workout November 26, 2025

Time 0:55. Another commercial gym 'morning' session.

Bench Press 4750 kg

70 kg x 8 reps

~ 86.90 kg 1RM

90 kg x 5 reps

~ 101.25 kg 1RM

110 kg x 3 reps

~ 116.47 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

130 kg x 2 reps

~ 133.71 kg 1RM

135 kg x 2 reps

~ 138.86 kg 1RM

110 kg x 6 reps

~ 127.74 kg 1RM

110 kg x 6 reps

~ 127.74 kg 1RM

110 kg x 6 reps

~ 127.74 kg 1RM

110 kg x 6 reps

~ 127.74 kg 1RM

Pullups Hammer Grip 0 kg

8 reps

Tricep Extensions 1875 kg

31.25 kg x 15 reps

~ 51.14 kg 1RM

31.25 kg x 15 reps

~ 51.14 kg 1RM

31.25 kg x 15 reps

~ 51.14 kg 1RM

31.25 kg x 15 reps

~ 51.14 kg 1RM

Cable Side Lateral Raise 275 kg

8.75 kg x 10 reps

~ 11.67 kg 1RM

6.25 kg x 10 reps

~ 8.33 kg 1RM

6.25 kg x 10 reps

~ 8.33 kg 1RM

6.25 kg x 10 reps

~ 8.33 kg 1RM

Facepulls 1395 kg

38.75 kg x 12 reps

~ 55.80 kg 1RM

38.75 kg x 12 reps

~ 55.80 kg 1RM

38.75 kg x 12 reps

~ 55.80 kg 1RM

Seated rear deltoid fly 288 kg

8 kg x 12 reps

~ 11.52 kg 1RM

8 kg x 12 reps

~ 11.52 kg 1RM

8 kg x 12 reps

~ 11.52 kg 1RM

Workout November 26, 2025

Time 0:15

Chin Ups 0 kg

8 reps

15 reps

Workout November 25, 2025

Time 1:05. Commercial gym session while in Aus, no sleeves, belt or wrist wraps, was hell.

Squat 3800 kg

60 kg x 8 reps

~ 74.48 kg 1RM

100 kg x 5 reps

~ 112.50 kg 1RM

140 kg x 3 reps

~ 148.24 kg 1RM

160 kg x 3 reps

~ 169.41 kg 1RM

160 kg x 3 reps

~ 169.41 kg 1RM

160 kg x 3 reps

~ 169.41 kg 1RM

160 kg x 3 reps

~ 169.41 kg 1RM

160 kg x 3 reps

~ 169.41 kg 1RM

Bulgarian Split Squats 1120 kg

35 kg x 8 reps

~ 43.45 kg 1RM

35 kg x 8 reps

~ 43.45 kg 1RM

35 kg x 8 reps

~ 43.45 kg 1RM

35 kg x 8 reps

~ 43.45 kg 1RM

Leg Press 7785 kg

173 kg x 15 reps

~ 283.09 kg 1RM

173 kg x 15 reps

~ 283.09 kg 1RM

173 kg x 15 reps

~ 283.09 kg 1RM

Lat Pulldown 2880 kg

60 kg x 12 reps

~ 86.40 kg 1RM

60 kg x 12 reps

~ 86.40 kg 1RM

60 kg x 12 reps

~ 86.40 kg 1RM

60 kg x 12 reps

~ 86.40 kg 1RM

Machine Shoulder Press 2400 kg

40 kg x 15 reps

~ 65.45 kg 1RM

40 kg x 15 reps

~ 65.45 kg 1RM

40 kg x 15 reps

~ 65.45 kg 1RM

40 kg x 15 reps

~ 65.45 kg 1RM

Workout November 25, 2025

Time 0:25

DB RDL 720 kg

20 kg x 12 reps

~ 28.80 kg 1RM

20 kg x 12 reps

~ 28.80 kg 1RM

20 kg x 12 reps

~ 28.80 kg 1RM

Pushups 0 kg

25 reps

30 reps

Workout November 21, 2025

Time 0:15

DB Row 480 kg

20 kg x 12 reps

~ 28.80 kg 1RM

20 kg x 12 reps

~ 28.80 kg 1RM

Workout November 20, 2025

Time 0:25

Pushups 0 kg

25 reps

Workout November 19, 2025

Time 0:20

Front Lunge 480 kg

20 kg x 12 reps

~ 28.80 kg 1RM

20 kg x 12 reps

~ 28.80 kg 1RM

Workout November 18, 2025

Time 2:05. All time bench PR 😁. Hybrid Tuesday Thursday session before Aus trip.

Bench Press 3100 kg

70 kg x 8 reps

~ 86.90 kg 1RM

90 kg x 5 reps

~ 101.25 kg 1RM

110 kg x 3 reps

~ 116.47 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

130 kg x 1 reps

~ 130.00 kg 1RM

137.5 kg x 1 reps

~ 137.50 kg 1RM

142.5 kg x 1 reps

~ 142.50 kg 1RM

147.5 kg x 1 reps

~ 147.50 kg 1RM

152.5 kg x 1 reps

~ 152.50 kg 1RM

135 kg x 2 reps

~ 138.86 kg 1RM

135 kg x 2 reps

~ 138.86 kg 1RM

135 kg x 2 reps

~ 138.86 kg 1RM

Larsen Press 2400 kg

100 kg x 8 reps

~ 124.14 kg 1RM

100 kg x 8 reps

~ 124.14 kg 1RM

100 kg x 8 reps

~ 124.14 kg 1RM

Deadlift 2060 kg

70 kg x 5 reps

~ 78.75 kg 1RM

120 kg x 3 reps

~ 127.06 kg 1RM

170 kg x 2 reps

~ 174.86 kg 1RM

220 kg x 1 reps

~ 220.00 kg 1RM

250 kg x 1 reps

~ 250.00 kg 1RM

270 kg x 2 reps

~ 277.71 kg 1RM

Pullups 0 kg

8 reps

Seated Rows 2560 kg

80 kg x 8 reps

~ 99.31 kg 1RM

80 kg x 8 reps

~ 99.31 kg 1RM

80 kg x 8 reps

~ 99.31 kg 1RM

80 kg x 8 reps

~ 99.31 kg 1RM

Workout November 17, 2025

Time 1:30. Sessions will be a bit of a mess this week, feel run down and going to Aus Thursday. Black bands on RDLs.

Squat 4750 kg

75 kg x 8 reps

~ 93.10 kg 1RM

125 kg x 3 reps

~ 132.35 kg 1RM

155 kg x 2 reps

~ 159.43 kg 1RM

185 kg x 1 reps

~ 185.00 kg 1RM

205 kg x 1 reps

~ 205.00 kg 1RM

225 kg x 2 reps

~ 231.43 kg 1RM

175 kg x 5 reps

~ 196.88 kg 1RM

175 kg x 5 reps

~ 196.88 kg 1RM

175 kg x 5 reps

~ 196.88 kg 1RM

Romanian Deadlift 4190 kg

70 kg x 5 reps

~ 78.75 kg 1RM

120 kg x 8 reps

~ 148.97 kg 1RM

120 kg x 8 reps

~ 148.97 kg 1RM

120 kg x 8 reps

~ 148.97 kg 1RM

120 kg x 8 reps

~ 148.97 kg 1RM

Bulgarian Split Squats 0 kg

10 reps

Pullups 0 kg

8 reps

Workout November 15, 2025

Time 0:30

Deadlifts 1980 kg

60 kg x 8 reps

~ 74.48 kg 1RM

100 kg x 5 reps

~ 112.50 kg 1RM

100 kg x 5 reps

~ 112.50 kg 1RM

100 kg x 5 reps

~ 112.50 kg 1RM

Neutral Grip Pull Ups 0 kg

5 reps

8 reps

10 reps

Workout November 13, 2025

Time 1:35. Failed 165kg 3rd rep on the first set, so did another double. Was feeling rubbish, so sacked off deads.

Bench Press 1580 kg

70 kg x 8 reps

~ 86.90 kg 1RM

90 kg x 5 reps

~ 101.25 kg 1RM

110 kg x 3 reps

~ 116.47 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

slingshot bench 3230 kg

140 kg x 2 reps

~ 144.00 kg 1RM

150 kg x 2 reps

~ 154.29 kg 1RM

160 kg x 1 reps

~ 160.00 kg 1RM

165 kg x 2 reps

~ 169.71 kg 1RM

165 kg x 2 reps

~ 169.71 kg 1RM

152.5 kg x 4 reps

~ 166.36 kg 1RM

152.5 kg x 4 reps

~ 166.36 kg 1RM

152.5 kg x 4 reps

~ 166.36 kg 1RM

Bench Press 2640 kg

110 kg x 8 reps

~ 136.55 kg 1RM

110 kg x 8 reps

~ 136.55 kg 1RM

110 kg x 8 reps

~ 136.55 kg 1RM

Lat Pulldown 3360 kg

70 kg x 12 reps

~ 100.80 kg 1RM

70 kg x 12 reps

~ 100.80 kg 1RM

70 kg x 12 reps

~ 100.80 kg 1RM

70 kg x 12 reps

~ 100.80 kg 1RM

Seated Rows 2720 kg

85 kg x 8 reps

~ 105.52 kg 1RM

85 kg x 8 reps

~ 105.52 kg 1RM

85 kg x 8 reps

~ 105.52 kg 1RM

85 kg x 8 reps

~ 105.52 kg 1RM

Workout November 12, 2025

Time 0:25

Bench Press Wider Grip 2995 kg

60 kg x 8 reps

~ 74.48 kg 1RM

80 kg x 8 reps

~ 99.31 kg 1RM

85 kg x 8 reps

~ 105.52 kg 1RM

90 kg x 8 reps

~ 111.72 kg 1RM

95 kg x 5 reps

~ 106.88 kg 1RM

Workout November 11, 2025

Time 2:00. PR double on bench. Red bands for close grip.

Bench Press 3322.5 kg

70 kg x 8 reps

~ 86.90 kg 1RM

90 kg x 5 reps

~ 101.25 kg 1RM

110 kg x 3 reps

~ 116.47 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

130 kg x 1 reps

~ 130.00 kg 1RM

135 kg x 1 reps

~ 135.00 kg 1RM

142.5 kg x 2 reps

~ 146.57 kg 1RM

132.5 kg x 3 reps

~ 140.29 kg 1RM

132.5 kg x 3 reps

~ 140.29 kg 1RM

132.5 kg x 3 reps

~ 140.29 kg 1RM

Close Grip Bench 2460 kg

102.5 kg x 8 reps

~ 127.24 kg 1RM

102.5 kg x 8 reps

~ 127.24 kg 1RM

102.5 kg x 8 reps

~ 127.24 kg 1RM

Pendlay Row 4680 kg

70 kg x 6 reps

~ 81.29 kg 1RM

110 kg x 6 reps

~ 127.74 kg 1RM

150 kg x 6 reps

~ 174.19 kg 1RM

150 kg x 6 reps

~ 174.19 kg 1RM

150 kg x 6 reps

~ 174.19 kg 1RM

150 kg x 6 reps

~ 174.19 kg 1RM

Pullups 288 kg

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

Incline Bench Press 2560 kg

80 kg x 8 reps

~ 99.31 kg 1RM

80 kg x 8 reps

~ 99.31 kg 1RM

80 kg x 8 reps

~ 99.31 kg 1RM

80 kg x 8 reps

~ 99.31 kg 1RM

Tricep Extensions 2400 kg

40 kg x 20 reps

~ 84.71 kg 1RM

40 kg x 20 reps

~ 84.71 kg 1RM

40 kg x 20 reps

~ 84.71 kg 1RM

Cable Side Lateral Raise 360 kg

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

Facepulls 2160 kg

60 kg x 12 reps

~ 86.40 kg 1RM

60 kg x 12 reps

~ 86.40 kg 1RM

60 kg x 12 reps

~ 86.40 kg 1RM

Seated rear deltoid fly 324 kg

9 kg x 12 reps

~ 12.96 kg 1RM

9 kg x 12 reps

~ 12.96 kg 1RM

9 kg x 12 reps

~ 12.96 kg 1RM

Workout November 11, 2025

Time 0:20

DB RDL 600 kg

20 kg x 15 reps

~ 32.73 kg 1RM

20 kg x 15 reps

~ 32.73 kg 1RM

DB Row 480 kg

20 kg x 12 reps

~ 28.80 kg 1RM

20 kg x 12 reps

~ 28.80 kg 1RM

Workout November 10, 2025

Time 0:25

Bulgarian Split Squats 400 kg

15 kg x 12 reps

~ 21.60 kg 1RM

22 kg x 10 reps

~ 29.33 kg 1RM

Neutral Grip Pull Ups 0 kg

8 reps

15 reps

Workout November 10, 2025

Time 1:50

Squat 5950 kg

75 kg x 8 reps

~ 93.10 kg 1RM

125 kg x 3 reps

~ 132.35 kg 1RM

155 kg x 2 reps

~ 159.43 kg 1RM

185 kg x 1 reps

~ 185.00 kg 1RM

200 kg x 8 reps

~ 248.28 kg 1RM

180 kg x 8 reps

~ 223.45 kg 1RM

180 kg x 8 reps

~ 223.45 kg 1RM

Bulgarian Split Squats 1280 kg

40 kg x 8 reps

~ 49.66 kg 1RM

40 kg x 8 reps

~ 49.66 kg 1RM

40 kg x 8 reps

~ 49.66 kg 1RM

40 kg x 8 reps

~ 49.66 kg 1RM

Pullups 288 kg

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

belt squat 9000 kg

300 kg x 6 reps

~ 348.39 kg 1RM

300 kg x 6 reps

~ 348.39 kg 1RM

300 kg x 6 reps

~ 348.39 kg 1RM

300 kg x 6 reps

~ 348.39 kg 1RM

300 kg x 6 reps

~ 348.39 kg 1RM

Machine Shoulder Press 2400 kg

50 kg x 12 reps

~ 72.00 kg 1RM

50 kg x 12 reps

~ 72.00 kg 1RM

50 kg x 12 reps

~ 72.00 kg 1RM

50 kg x 12 reps

~ 72.00 kg 1RM

Cable Curls 2400 kg

40 kg x 20 reps

~ 84.71 kg 1RM

40 kg x 20 reps

~ 84.71 kg 1RM

40 kg x 20 reps

~ 84.71 kg 1RM

Workout November 9, 2025

Time 0:20

Pushups 0 kg

25 reps

Workout November 7, 2025

Time 0:30

DB RDL 900 kg

20 kg x 15 reps

~ 32.73 kg 1RM

20 kg x 15 reps

~ 32.73 kg 1RM

20 kg x 15 reps

~ 32.73 kg 1RM

DB rows 480 kg

20 kg x 12 reps

~ 28.80 kg 1RM

20 kg x 12 reps

~ 28.80 kg 1RM

Workout November 6, 2025

Time 2:10. Black bands on deads.

Bench Press 1580 kg

70 kg x 8 reps

~ 86.90 kg 1RM

90 kg x 5 reps

~ 101.25 kg 1RM

110 kg x 3 reps

~ 116.47 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

slingshot bench 2747.5 kg

140 kg x 2 reps

~ 144.00 kg 1RM

150 kg x 1 reps

~ 150.00 kg 1RM

162.5 kg x 3 reps

~ 172.06 kg 1RM

152.5 kg x 4 reps

~ 166.36 kg 1RM

152.5 kg x 4 reps

~ 166.36 kg 1RM

152.5 kg x 4 reps

~ 166.36 kg 1RM

Bench Press 2700 kg

112.5 kg x 8 reps

~ 139.66 kg 1RM

112.5 kg x 8 reps

~ 139.66 kg 1RM

112.5 kg x 8 reps

~ 139.66 kg 1RM

Deficit Deadlift 4295 kg

70 kg x 5 reps

~ 78.75 kg 1RM

120 kg x 3 reps

~ 127.06 kg 1RM

170 kg x 3 reps

~ 180.00 kg 1RM

205 kg x 3 reps

~ 217.06 kg 1RM

205 kg x 3 reps

~ 217.06 kg 1RM

205 kg x 3 reps

~ 217.06 kg 1RM

205 kg x 3 reps

~ 217.06 kg 1RM

205 kg x 3 reps

~ 217.06 kg 1RM

Lat Pulldown 2160 kg

90 kg x 8 reps

~ 111.72 kg 1RM

90 kg x 8 reps

~ 111.72 kg 1RM

90 kg x 8 reps

~ 111.72 kg 1RM

80 kg x 0 reps

Seated Rows 3400 kg

85 kg x 10 reps

~ 113.33 kg 1RM

85 kg x 10 reps

~ 113.33 kg 1RM

85 kg x 10 reps

~ 113.33 kg 1RM

85 kg x 10 reps

~ 113.33 kg 1RM

Workout November 4, 2025

Time 0:20

Bench Press Wider Grip 3440 kg

60 kg x 8 reps

~ 74.48 kg 1RM

80 kg x 8 reps

~ 99.31 kg 1RM

80 kg x 8 reps

~ 99.31 kg 1RM

90 kg x 8 reps

~ 111.72 kg 1RM

80 kg x 12 reps

~ 115.20 kg 1RM

Workout November 4, 2025

Time 2:00

Bench Press 3185 kg

70 kg x 8 reps

~ 86.90 kg 1RM

90 kg x 5 reps

~ 101.25 kg 1RM

110 kg x 3 reps

~ 116.47 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

132.5 kg x 1 reps

~ 132.50 kg 1RM

140 kg x 2 reps

~ 144.00 kg 1RM

132.5 kg x 3 reps

~ 140.29 kg 1RM

132.5 kg x 3 reps

~ 140.29 kg 1RM

132.5 kg x 3 reps

~ 140.29 kg 1RM

Larsen Press 2580 kg

107.5 kg x 8 reps

~ 133.45 kg 1RM

107.5 kg x 8 reps

~ 133.45 kg 1RM

107.5 kg x 8 reps

~ 133.45 kg 1RM

Pendlay Row 4680 kg

70 kg x 6 reps

~ 81.29 kg 1RM

110 kg x 6 reps

~ 127.74 kg 1RM

150 kg x 6 reps

~ 174.19 kg 1RM

150 kg x 6 reps

~ 174.19 kg 1RM

150 kg x 6 reps

~ 174.19 kg 1RM

150 kg x 6 reps

~ 174.19 kg 1RM

Pullups 288 kg

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

Incline Bench 1920 kg

80 kg x 8 reps

~ 99.31 kg 1RM

80 kg x 8 reps

~ 99.31 kg 1RM

80 kg x 8 reps

~ 99.31 kg 1RM

80 kg x 0 reps

Tricep Extensions 1620 kg

45 kg x 12 reps

~ 64.80 kg 1RM

45 kg x 12 reps

~ 64.80 kg 1RM

45 kg x 12 reps

~ 64.80 kg 1RM

Cable Side Lateral Raise 360 kg

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

Facepulls 2340 kg

65 kg x 12 reps

~ 93.60 kg 1RM

65 kg x 12 reps

~ 93.60 kg 1RM

65 kg x 12 reps

~ 93.60 kg 1RM

Seated rear deltoid fly 324 kg

9 kg x 12 reps

~ 12.96 kg 1RM

9 kg x 12 reps

~ 12.96 kg 1RM

9 kg x 12 reps

~ 12.96 kg 1RM

Workout November 3, 2025

Time 0:20

Neutral Grip Pull Ups 0 kg

5 reps

10 reps

Workout November 3, 2025

Time 2:10. Black bands on RDLs.

Squats 5322.5 kg

75 kg x 8 reps

~ 93.10 kg 1RM

125 kg x 3 reps

~ 132.35 kg 1RM

155 kg x 2 reps

~ 159.43 kg 1RM

185 kg x 1 reps

~ 185.00 kg 1RM

205 kg x 1 reps

~ 205.00 kg 1RM

220 kg x 1 reps

~ 220.00 kg 1RM

232.5 kg x 2 reps

~ 239.14 kg 1RM

197.5 kg x 5 reps

~ 222.19 kg 1RM

197.5 kg x 5 reps

~ 222.19 kg 1RM

197.5 kg x 5 reps

~ 222.19 kg 1RM

Romanian Deadlift 4550 kg

70 kg x 5 reps

~ 78.75 kg 1RM

120 kg x 5 reps

~ 135.00 kg 1RM

150 kg x 8 reps

~ 186.21 kg 1RM

150 kg x 8 reps

~ 186.21 kg 1RM

150 kg x 8 reps

~ 186.21 kg 1RM

Bulgarian Split Squats 1280 kg

40 kg x 8 reps

~ 49.66 kg 1RM

40 kg x 8 reps

~ 49.66 kg 1RM

40 kg x 8 reps

~ 49.66 kg 1RM

40 kg x 8 reps

~ 49.66 kg 1RM

Pullups 0 kg

8 reps

Machine Shoulder Press 1800 kg

50 kg x 12 reps

~ 72.00 kg 1RM

50 kg x 12 reps

~ 72.00 kg 1RM

50 kg x 12 reps

~ 72.00 kg 1RM

Cable Curls 1200 kg

40 kg x 30 reps

~ 205.71 kg 1RM

Workout October 30, 2025

Curls (10). Time 0:40

Lunges DB 320 kg

20 kg x 8 reps

~ 24.83 kg 1RM

20 kg x 8 reps

~ 24.83 kg 1RM

DB Row Standing 720 kg

20 kg x 12 reps

~ 28.80 kg 1RM

20 kg x 12 reps

~ 28.80 kg 1RM

20 kg x 12 reps

~ 28.80 kg 1RM

Workout October 30, 2025

Time 1:30. Final deload session of the week.

Bench Press 1580 kg

70 kg x 8 reps

~ 86.90 kg 1RM

90 kg x 5 reps

~ 101.25 kg 1RM

110 kg x 3 reps

~ 116.47 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

slingshot bench 1795 kg

140 kg x 2 reps

~ 144.00 kg 1RM

150 kg x 2 reps

~ 154.29 kg 1RM

135 kg x 3 reps

~ 142.94 kg 1RM

135 kg x 3 reps

~ 142.94 kg 1RM

135 kg x 3 reps

~ 142.94 kg 1RM

Bench Press 1800 kg

100 kg x 6 reps

~ 116.13 kg 1RM

100 kg x 6 reps

~ 116.13 kg 1RM

100 kg x 6 reps

~ 116.13 kg 1RM

Deadlift 2470 kg

70 kg x 5 reps

~ 78.75 kg 1RM

120 kg x 3 reps

~ 127.06 kg 1RM

170 kg x 2 reps

~ 174.86 kg 1RM

220 kg x 1 reps

~ 220.00 kg 1RM

200 kg x 2 reps

~ 205.71 kg 1RM

200 kg x 2 reps

~ 205.71 kg 1RM

200 kg x 2 reps

~ 205.71 kg 1RM

Close Grip Pulldown 2880 kg

60 kg x 12 reps

~ 86.40 kg 1RM

60 kg x 12 reps

~ 86.40 kg 1RM

60 kg x 12 reps

~ 86.40 kg 1RM

60 kg x 12 reps

~ 86.40 kg 1RM

Seated Row medium grip 3600 kg

60 kg x 12 reps

~ 86.40 kg 1RM

60 kg x 12 reps

~ 86.40 kg 1RM

60 kg x 12 reps

~ 86.40 kg 1RM

60 kg x 12 reps

~ 86.40 kg 1RM

60 kg x 12 reps

~ 86.40 kg 1RM

Workout October 29, 2025

Time 0:40

Neutral Grip Pull Ups 0 kg

8 reps

Tucked Lever Pull up 0 kg

8 reps

DB RDL 972 kg

27 kg x 12 reps

~ 38.88 kg 1RM

27 kg x 12 reps

~ 38.88 kg 1RM

27 kg x 12 reps

~ 38.88 kg 1RM

Workout October 28, 2025

Time 0:20

Pushups 0 kg

30 reps

Workout October 28, 2025

Time 1:05. Deload bench. No bands on close grip.

Bench Press 3210 kg

70 kg x 8 reps

~ 86.90 kg 1RM

90 kg x 5 reps

~ 101.25 kg 1RM

110 kg x 3 reps

~ 116.47 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

125 kg x 2 reps

~ 128.57 kg 1RM

115 kg x 4 reps

~ 125.45 kg 1RM

115 kg x 4 reps

~ 125.45 kg 1RM

115 kg x 4 reps

~ 125.45 kg 1RM

Close Grip Bench 1710 kg

95 kg x 6 reps

~ 110.32 kg 1RM

95 kg x 6 reps

~ 110.32 kg 1RM

95 kg x 6 reps

~ 110.32 kg 1RM

Seated row wide grip 2400 kg

60 kg x 8 reps

~ 74.48 kg 1RM

60 kg x 8 reps

~ 74.48 kg 1RM

60 kg x 8 reps

~ 74.48 kg 1RM

60 kg x 8 reps

~ 74.48 kg 1RM

60 kg x 8 reps

~ 74.48 kg 1RM

Pullups 0 kg

6 reps

Incline Bench 1440 kg

60 kg x 6 reps

~ 69.68 kg 1RM

60 kg x 6 reps

~ 69.68 kg 1RM

60 kg x 6 reps

~ 69.68 kg 1RM

60 kg x 6 reps

~ 69.68 kg 1RM

Tricep Extensions 1350 kg

45 kg x 10 reps

~ 60.00 kg 1RM

45 kg x 10 reps

~ 60.00 kg 1RM

45 kg x 10 reps

~ 60.00 kg 1RM

Cable Side Lateral Raise 150 kg

5 kg x 10 reps

~ 6.67 kg 1RM

5 kg x 10 reps

~ 6.67 kg 1RM

5 kg x 10 reps

~ 6.67 kg 1RM

Facepulls 1800 kg

60 kg x 10 reps

~ 80.00 kg 1RM

60 kg x 10 reps

~ 80.00 kg 1RM

60 kg x 10 reps

~ 80.00 kg 1RM

Seated rear deltoid fly 240 kg

8 kg x 10 reps

~ 10.67 kg 1RM

8 kg x 10 reps

~ 10.67 kg 1RM

8 kg x 10 reps

~ 10.67 kg 1RM

Workout October 27, 2025

Time 1:30. Deload week. No bands on RDLs

Squat 3980 kg

75 kg x 8 reps

~ 93.10 kg 1RM

125 kg x 3 reps

~ 132.35 kg 1RM

155 kg x 2 reps

~ 159.43 kg 1RM

185 kg x 2 reps

~ 190.29 kg 1RM

155 kg x 5 reps

~ 174.38 kg 1RM

155 kg x 5 reps

~ 174.38 kg 1RM

155 kg x 5 reps

~ 174.38 kg 1RM

Romanian Deadlift 3300 kg

70 kg x 6 reps

~ 81.29 kg 1RM

120 kg x 6 reps

~ 139.35 kg 1RM

120 kg x 6 reps

~ 139.35 kg 1RM

120 kg x 6 reps

~ 139.35 kg 1RM

120 kg x 6 reps

~ 139.35 kg 1RM

Bulgarian Split Squats 0 kg

10 reps

Pullups 0 kg

8 reps

Machine Shoulder Press 1500 kg

50 kg x 6 reps

~ 58.06 kg 1RM

50 kg x 6 reps

~ 58.06 kg 1RM

50 kg x 6 reps

~ 58.06 kg 1RM

50 kg x 6 reps

~ 58.06 kg 1RM

50 kg x 6 reps

~ 58.06 kg 1RM

Cable Curls 1800 kg

40 kg x 10 reps

~ 53.33 kg 1RM

35 kg x 10 reps

~ 46.67 kg 1RM

30 kg x 10 reps

~ 40.00 kg 1RM

25 kg x 10 reps

~ 33.33 kg 1RM

20 kg x 10 reps

~ 26.67 kg 1RM

15 kg x 10 reps

~ 20.00 kg 1RM

10 kg x 10 reps

~ 13.33 kg 1RM

5 kg x 10 reps

~ 6.67 kg 1RM

Workout October 24, 2025

Time 0:35

Bulgarian Split Squats 360 kg

15 kg x 12 reps

~ 21.60 kg 1RM

15 kg x 12 reps

~ 21.60 kg 1RM

Bench Press Wider Grip 2400 kg

60 kg x 8 reps

~ 74.48 kg 1RM

80 kg x 8 reps

~ 99.31 kg 1RM

80 kg x 8 reps

~ 99.31 kg 1RM

80 kg x 8 reps

~ 99.31 kg 1RM

Chin Ups 0 kg

10 reps

Workout October 23, 2025

Time 2:05. Top set of bench was rubbish so repeated. Dialled back top weights cause RPE was overshot last few weeks. Metal 20kg deficit and black bands on deads.

Bench Press 1580 kg

70 kg x 8 reps

~ 86.90 kg 1RM

90 kg x 5 reps

~ 101.25 kg 1RM

110 kg x 3 reps

~ 116.47 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

slingshot bench 3360 kg

140 kg x 2 reps

~ 144.00 kg 1RM

150 kg x 2 reps

~ 154.29 kg 1RM

160 kg x 3 reps

~ 169.41 kg 1RM

160 kg x 3 reps

~ 169.41 kg 1RM

150 kg x 4 reps

~ 163.64 kg 1RM

152.5 kg x 4 reps

~ 166.36 kg 1RM

152.5 kg x 4 reps

~ 166.36 kg 1RM

Bench Press 2700 kg

112.5 kg x 8 reps

~ 139.66 kg 1RM

112.5 kg x 8 reps

~ 139.66 kg 1RM

112.5 kg x 8 reps

~ 139.66 kg 1RM

Deficit Deadlift 4220 kg

70 kg x 5 reps

~ 78.75 kg 1RM

120 kg x 3 reps

~ 127.06 kg 1RM

170 kg x 3 reps

~ 180.00 kg 1RM

200 kg x 3 reps

~ 211.76 kg 1RM

200 kg x 3 reps

~ 211.76 kg 1RM

200 kg x 3 reps

~ 211.76 kg 1RM

200 kg x 3 reps

~ 211.76 kg 1RM

200 kg x 3 reps

~ 211.76 kg 1RM

Lat Pulldown 3200 kg

80 kg x 10 reps

~ 106.67 kg 1RM

80 kg x 10 reps

~ 106.67 kg 1RM

80 kg x 10 reps

~ 106.67 kg 1RM

80 kg x 10 reps

~ 106.67 kg 1RM

Seated Rows 4250 kg

85 kg x 10 reps

~ 113.33 kg 1RM

85 kg x 10 reps

~ 113.33 kg 1RM

85 kg x 10 reps

~ 113.33 kg 1RM

85 kg x 10 reps

~ 113.33 kg 1RM

85 kg x 10 reps

~ 113.33 kg 1RM

Workout October 22, 2025

Time 0:20

DB RDL 960 kg

20 kg x 12 reps

~ 28.80 kg 1RM

20 kg x 12 reps

~ 28.80 kg 1RM

20 kg x 12 reps

~ 28.80 kg 1RM

20 kg x 12 reps

~ 28.80 kg 1RM

Workout October 21, 2025

Time 0:20

Tucked Lever Pull up 0 kg

8 reps

Neutral Grip Pull Ups 0 kg

8 reps

Workout October 21, 2025

Time 1:55. Failed 3rd rep of top set of bench, so did an extra single.

Bench Press 3787.5 kg

70 kg x 8 reps

~ 86.90 kg 1RM

90 kg x 5 reps

~ 101.25 kg 1RM

110 kg x 3 reps

~ 116.47 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

130 kg x 1 reps

~ 130.00 kg 1RM

135 kg x 1 reps

~ 135.00 kg 1RM

137.5 kg x 2 reps

~ 141.43 kg 1RM

137.5 kg x 1 reps

~ 137.50 kg 1RM

127.5 kg x 4 reps

~ 139.09 kg 1RM

127.5 kg x 4 reps

~ 139.09 kg 1RM

127.5 kg x 4 reps

~ 139.09 kg 1RM

Larsen Press 2580 kg

107.5 kg x 8 reps

~ 133.45 kg 1RM

107.5 kg x 8 reps

~ 133.45 kg 1RM

107.5 kg x 8 reps

~ 133.45 kg 1RM

Pullups 384 kg

16 kg x 6 reps

~ 18.58 kg 1RM

16 kg x 6 reps

~ 18.58 kg 1RM

16 kg x 6 reps

~ 18.58 kg 1RM

16 kg x 6 reps

~ 18.58 kg 1RM

10 reps

Seated Rows 2700 kg

90 kg x 6 reps

~ 104.52 kg 1RM

90 kg x 6 reps

~ 104.52 kg 1RM

90 kg x 6 reps

~ 104.52 kg 1RM

90 kg x 6 reps

~ 104.52 kg 1RM

90 kg x 6 reps

~ 104.52 kg 1RM

Tricep Extensions 2695 kg

55 kg x 12 reps

~ 79.20 kg 1RM

55 kg x 12 reps

~ 79.20 kg 1RM

55 kg x 25 reps

~ 165.00 kg 1RM

Cable Side Lateral Raise 360 kg

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

Facepulls 2925 kg

65 kg x 15 reps

~ 106.36 kg 1RM

65 kg x 15 reps

~ 106.36 kg 1RM

65 kg x 15 reps

~ 106.36 kg 1RM

Seated rear deltoid fly 360 kg

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

Workout October 20, 2025

Time 0:30

Pushups 0 kg

20 reps

Workout October 20, 2025

Time 2:10

Squat 6070 kg

75 kg x 8 reps

~ 93.10 kg 1RM

125 kg x 3 reps

~ 132.35 kg 1RM

155 kg x 2 reps

~ 159.43 kg 1RM

185 kg x 1 reps

~ 185.00 kg 1RM

205 kg x 8 reps

~ 254.48 kg 1RM

185 kg x 8 reps

~ 229.66 kg 1RM

185 kg x 8 reps

~ 229.66 kg 1RM

Bulgarian Split Squats 1800 kg

45 kg x 10 reps

~ 60.00 kg 1RM

45 kg x 10 reps

~ 60.00 kg 1RM

45 kg x 10 reps

~ 60.00 kg 1RM

45 kg x 10 reps

~ 60.00 kg 1RM

Pullups 240 kg

10 kg x 6 reps

~ 11.61 kg 1RM

10 kg x 6 reps

~ 11.61 kg 1RM

10 kg x 6 reps

~ 11.61 kg 1RM

10 kg x 6 reps

~ 11.61 kg 1RM

belt squat 9600 kg

300 kg x 8 reps

~ 372.41 kg 1RM

300 kg x 8 reps

~ 372.41 kg 1RM

300 kg x 8 reps

~ 372.41 kg 1RM

300 kg x 8 reps

~ 372.41 kg 1RM

Machine Shoulder Press 2400 kg

50 kg x 12 reps

~ 72.00 kg 1RM

50 kg x 12 reps

~ 72.00 kg 1RM

50 kg x 12 reps

~ 72.00 kg 1RM

50 kg x 12 reps

~ 72.00 kg 1RM

Ez Curls 1080 kg

27 kg x 20 reps

~ 57.18 kg 1RM

27 kg x 20 reps

~ 57.18 kg 1RM

Workout October 17, 2025

Time 0:35

Bench Press Wider Grip 2400 kg

60 kg x 8 reps

~ 74.48 kg 1RM

70 kg x 8 reps

~ 86.90 kg 1RM

80 kg x 8 reps

~ 99.31 kg 1RM

90 kg x 8 reps

~ 111.72 kg 1RM

Bulgarian Split Squats 380 kg

15 kg x 12 reps

~ 21.60 kg 1RM

20 kg x 10 reps

~ 26.67 kg 1RM

Workout October 16, 2025

Time 2:10

Bench Press 1580 kg

70 kg x 8 reps

~ 86.90 kg 1RM

90 kg x 5 reps

~ 101.25 kg 1RM

110 kg x 3 reps

~ 116.47 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

slingshot bench 2730 kg

140 kg x 2 reps

~ 144.00 kg 1RM

155 kg x 1 reps

~ 155.00 kg 1RM

165 kg x 3 reps

~ 174.71 kg 1RM

150 kg x 4 reps

~ 163.64 kg 1RM

150 kg x 4 reps

~ 163.64 kg 1RM

150 kg x 4 reps

~ 163.64 kg 1RM

Bench Press 2640 kg

110 kg x 8 reps

~ 136.55 kg 1RM

110 kg x 8 reps

~ 136.55 kg 1RM

110 kg x 8 reps

~ 136.55 kg 1RM

Deadlift 4010 kg

70 kg x 5 reps

~ 78.75 kg 1RM

120 kg x 3 reps

~ 127.06 kg 1RM

170 kg x 2 reps

~ 174.86 kg 1RM

220 kg x 1 reps

~ 220.00 kg 1RM

240 kg x 1 reps

~ 240.00 kg 1RM

260 kg x 2 reps

~ 267.43 kg 1RM

220 kg x 3 reps

~ 232.94 kg 1RM

220 kg x 3 reps

~ 232.94 kg 1RM

220 kg x 3 reps

~ 232.94 kg 1RM

Lat Pulldown 3200 kg

80 kg x 10 reps

~ 106.67 kg 1RM

80 kg x 10 reps

~ 106.67 kg 1RM

80 kg x 10 reps

~ 106.67 kg 1RM

80 kg x 10 reps

~ 106.67 kg 1RM

Chest Supported Row 3200 kg

80 kg x 10 reps

~ 106.67 kg 1RM

80 kg x 10 reps

~ 106.67 kg 1RM

80 kg x 10 reps

~ 106.67 kg 1RM

80 kg x 10 reps

~ 106.67 kg 1RM

Workout October 16, 2025

Time 0:35

Deadlifts 2130 kg

60 kg x 8 reps

~ 74.48 kg 1RM

100 kg x 5 reps

~ 112.50 kg 1RM

110 kg x 5 reps

~ 123.75 kg 1RM

120 kg x 5 reps

~ 135.00 kg 1RM

Neutral Grip Pull Ups 0 kg

6 reps

8 reps

12 reps

Workout October 14, 2025

Time 2:10. Red bands for close grip.

Bench Press 3615 kg

70 kg x 8 reps

~ 86.90 kg 1RM

90 kg x 5 reps

~ 101.25 kg 1RM

110 kg x 3 reps

~ 116.47 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

130 kg x 1 reps

~ 130.00 kg 1RM

135 kg x 3 reps

~ 142.94 kg 1RM

125 kg x 4 reps

~ 136.36 kg 1RM

125 kg x 4 reps

~ 136.36 kg 1RM

125 kg x 4 reps

~ 136.36 kg 1RM

Close Grip Bench 2400 kg

100 kg x 8 reps

~ 124.14 kg 1RM

100 kg x 8 reps

~ 124.14 kg 1RM

100 kg x 8 reps

~ 124.14 kg 1RM

Pendlay Row 4610 kg

70 kg x 5 reps

~ 78.75 kg 1RM

110 kg x 6 reps

~ 127.74 kg 1RM

150 kg x 6 reps

~ 174.19 kg 1RM

150 kg x 6 reps

~ 174.19 kg 1RM

150 kg x 6 reps

~ 174.19 kg 1RM

150 kg x 6 reps

~ 174.19 kg 1RM

Pullups 384 kg

16 kg x 6 reps

~ 18.58 kg 1RM

16 kg x 6 reps

~ 18.58 kg 1RM

16 kg x 6 reps

~ 18.58 kg 1RM

16 kg x 6 reps

~ 18.58 kg 1RM

Incline Bench 2560 kg

80 kg x 8 reps

~ 99.31 kg 1RM

80 kg x 8 reps

~ 99.31 kg 1RM

80 kg x 8 reps

~ 99.31 kg 1RM

80 kg x 8 reps

~ 99.31 kg 1RM

Tricep Extensions 2025 kg

45 kg x 15 reps

~ 73.64 kg 1RM

45 kg x 15 reps

~ 73.64 kg 1RM

45 kg x 15 reps

~ 73.64 kg 1RM

Cable Side Lateral Raise 360 kg

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

Face Pulls 2340 kg

65 kg x 12 reps

~ 93.60 kg 1RM

65 kg x 12 reps

~ 93.60 kg 1RM

65 kg x 12 reps

~ 93.60 kg 1RM

Seated rear deltoid fly 360 kg

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

Workout October 14, 2025

Time 0:20

Pushups 0 kg

20 reps

Workout October 13, 2025

Time 1:30. Felt rough after a cold at the weekend so took it easy.

Squat 4385 kg

75 kg x 8 reps

~ 93.10 kg 1RM

125 kg x 3 reps

~ 132.35 kg 1RM

155 kg x 2 reps

~ 159.43 kg 1RM

155 kg x 5 reps

~ 174.38 kg 1RM

155 kg x 5 reps

~ 174.38 kg 1RM

155 kg x 5 reps

~ 174.38 kg 1RM

155 kg x 5 reps

~ 174.38 kg 1RM

Bulgarian Split Squats 0 kg

10 reps

Pullups 0 kg

8 reps

belt squat 5000 kg

200 kg x 5 reps

~ 225.00 kg 1RM

200 kg x 5 reps

~ 225.00 kg 1RM

200 kg x 5 reps

~ 225.00 kg 1RM

200 kg x 5 reps

~ 225.00 kg 1RM

200 kg x 5 reps

~ 225.00 kg 1RM

Machine Shoulder Press 1500 kg

50 kg x 6 reps

~ 58.06 kg 1RM

50 kg x 6 reps

~ 58.06 kg 1RM

50 kg x 6 reps

~ 58.06 kg 1RM

50 kg x 6 reps

~ 58.06 kg 1RM

50 kg x 6 reps

~ 58.06 kg 1RM

EZ curl 1080 kg

27 kg x 8 reps

~ 33.52 kg 1RM

27 kg x 8 reps

~ 33.52 kg 1RM

27 kg x 8 reps

~ 33.52 kg 1RM

27 kg x 8 reps

~ 33.52 kg 1RM

27 kg x 8 reps

~ 33.52 kg 1RM

Workout October 10, 2025

Time 0:40

Bench Press Wider Grip 2810 kg

60 kg x 8 reps

~ 74.48 kg 1RM

70 kg x 8 reps

~ 86.90 kg 1RM

80 kg x 8 reps

~ 99.31 kg 1RM

85 kg x 8 reps

~ 105.52 kg 1RM

90 kg x 5 reps

~ 101.25 kg 1RM

Neutral Grip Pull Ups 0 kg

6 reps

10 reps

15 reps

Workout October 9, 2025

Time 0:15

Neutral Grip Pull Ups 0 kg

6 reps

10 reps

15 reps

Workout October 9, 2025

Time 2:05. Completely bottled the triple on 165, so did another double instead. Black bands and 20kg metal deficit on deads.

Bench Press 1580 kg

70 kg x 8 reps

~ 86.90 kg 1RM

90 kg x 5 reps

~ 101.25 kg 1RM

110 kg x 3 reps

~ 116.47 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

slingshot bench 2905 kg

145 kg x 2 reps

~ 149.14 kg 1RM

155 kg x 1 reps

~ 155.00 kg 1RM

165 kg x 2 reps

~ 169.71 kg 1RM

165 kg x 2 reps

~ 169.71 kg 1RM

150 kg x 4 reps

~ 163.64 kg 1RM

150 kg x 4 reps

~ 163.64 kg 1RM

150 kg x 4 reps

~ 163.64 kg 1RM

Bench Press 2640 kg

110 kg x 8 reps

~ 136.55 kg 1RM

110 kg x 8 reps

~ 136.55 kg 1RM

110 kg x 8 reps

~ 136.55 kg 1RM

Deficit Deadlift 3860 kg

70 kg x 5 reps

~ 78.75 kg 1RM

120 kg x 3 reps

~ 127.06 kg 1RM

170 kg x 3 reps

~ 180.00 kg 1RM

220 kg x 3 reps

~ 232.94 kg 1RM

220 kg x 3 reps

~ 232.94 kg 1RM

220 kg x 3 reps

~ 232.94 kg 1RM

220 kg x 3 reps

~ 232.94 kg 1RM

Seated Rows 3400 kg

85 kg x 10 reps

~ 113.33 kg 1RM

85 kg x 10 reps

~ 113.33 kg 1RM

85 kg x 10 reps

~ 113.33 kg 1RM

85 kg x 10 reps

~ 113.33 kg 1RM

Lat Pulldown 2880 kg

60 kg x 12 reps

~ 86.40 kg 1RM

60 kg x 12 reps

~ 86.40 kg 1RM

60 kg x 12 reps

~ 86.40 kg 1RM

60 kg x 12 reps

~ 86.40 kg 1RM

Workout October 8, 2025

Time 0:25

Deadlifts 2130 kg

60 kg x 8 reps

~ 74.48 kg 1RM

100 kg x 5 reps

~ 112.50 kg 1RM

110 kg x 5 reps

~ 123.75 kg 1RM

120 kg x 5 reps

~ 135.00 kg 1RM

Workout October 7, 2025

Time 2:10

Bench Press 4087.5 kg

70 kg x 8 reps

~ 86.90 kg 1RM

90 kg x 5 reps

~ 101.25 kg 1RM

110 kg x 3 reps

~ 116.47 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

130 kg x 1 reps

~ 130.00 kg 1RM

135 kg x 4 reps

~ 147.27 kg 1RM

122.5 kg x 5 reps

~ 137.81 kg 1RM

122.5 kg x 5 reps

~ 137.81 kg 1RM

122.5 kg x 5 reps

~ 137.81 kg 1RM

Larsen Press 2520 kg

105 kg x 8 reps

~ 130.34 kg 1RM

105 kg x 8 reps

~ 130.34 kg 1RM

105 kg x 8 reps

~ 130.34 kg 1RM

Pendlay Row 4680 kg

70 kg x 6 reps

~ 81.29 kg 1RM

110 kg x 6 reps

~ 127.74 kg 1RM

150 kg x 6 reps

~ 174.19 kg 1RM

150 kg x 6 reps

~ 174.19 kg 1RM

150 kg x 6 reps

~ 174.19 kg 1RM

150 kg x 6 reps

~ 174.19 kg 1RM

Pullups 384 kg

16 kg x 6 reps

~ 18.58 kg 1RM

16 kg x 6 reps

~ 18.58 kg 1RM

16 kg x 6 reps

~ 18.58 kg 1RM

16 kg x 6 reps

~ 18.58 kg 1RM

Incline Bench 2560 kg

80 kg x 8 reps

~ 99.31 kg 1RM

80 kg x 8 reps

~ 99.31 kg 1RM

80 kg x 8 reps

~ 99.31 kg 1RM

80 kg x 8 reps

~ 99.31 kg 1RM

Tricep Extensions 1980 kg

55 kg x 12 reps

~ 79.20 kg 1RM

55 kg x 12 reps

~ 79.20 kg 1RM

55 kg x 12 reps

~ 79.20 kg 1RM

Cable Side Lateral Raise 360 kg

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

Facepulls 2340 kg

65 kg x 12 reps

~ 93.60 kg 1RM

65 kg x 12 reps

~ 93.60 kg 1RM

65 kg x 12 reps

~ 93.60 kg 1RM

Seated rear deltoid fly 360 kg

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

Workout October 6, 2025

Time 2:00. Black bands for RDLs.

Squat 5060 kg

75 kg x 8 reps

~ 93.10 kg 1RM

125 kg x 3 reps

~ 132.35 kg 1RM

155 kg x 2 reps

~ 159.43 kg 1RM

185 kg x 1 reps

~ 185.00 kg 1RM

205 kg x 1 reps

~ 205.00 kg 1RM

230 kg x 2 reps

~ 236.57 kg 1RM

195 kg x 5 reps

~ 219.38 kg 1RM

195 kg x 5 reps

~ 219.38 kg 1RM

195 kg x 5 reps

~ 219.38 kg 1RM

Romanian Deadlift 4550 kg

70 kg x 5 reps

~ 78.75 kg 1RM

120 kg x 5 reps

~ 135.00 kg 1RM

150 kg x 8 reps

~ 186.21 kg 1RM

150 kg x 8 reps

~ 186.21 kg 1RM

150 kg x 8 reps

~ 186.21 kg 1RM

Bulgarian Split Squats 1600 kg

40 kg x 10 reps

~ 53.33 kg 1RM

40 kg x 10 reps

~ 53.33 kg 1RM

40 kg x 10 reps

~ 53.33 kg 1RM

40 kg x 10 reps

~ 53.33 kg 1RM

Pullups 288 kg

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

Shoulder Press 2400 kg

50 kg x 12 reps

~ 72.00 kg 1RM

50 kg x 12 reps

~ 72.00 kg 1RM

50 kg x 12 reps

~ 72.00 kg 1RM

50 kg x 12 reps

~ 72.00 kg 1RM

EZ curl 1215 kg

27 kg x 15 reps

~ 44.18 kg 1RM

27 kg x 15 reps

~ 44.18 kg 1RM

27 kg x 15 reps

~ 44.18 kg 1RM

Workout October 3, 2025

Time 0:45

Bulgarian Split Squats 520 kg

15 kg x 12 reps

~ 21.60 kg 1RM

15 kg x 12 reps

~ 21.60 kg 1RM

20 kg x 8 reps

~ 24.83 kg 1RM

Bench Press Wider Grip 2360 kg

60 kg x 10 reps

~ 80.00 kg 1RM

70 kg x 8 reps

~ 86.90 kg 1RM

70 kg x 8 reps

~ 86.90 kg 1RM

80 kg x 8 reps

~ 99.31 kg 1RM

Neutral Grip Pull Ups 0 kg

6 reps

8 reps

Workout October 2, 2025

Time 2:15

Bench Press 1580 kg

70 kg x 8 reps

~ 86.90 kg 1RM

90 kg x 5 reps

~ 101.25 kg 1RM

110 kg x 3 reps

~ 116.47 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

slingshot bench 2690 kg

140 kg x 2 reps

~ 144.00 kg 1RM

152.5 kg x 1 reps

~ 152.50 kg 1RM

162.5 kg x 3 reps

~ 172.06 kg 1RM

147.5 kg x 4 reps

~ 160.91 kg 1RM

147.5 kg x 4 reps

~ 160.91 kg 1RM

147.5 kg x 4 reps

~ 160.91 kg 1RM

Bench Press 2640 kg

110 kg x 8 reps

~ 136.55 kg 1RM

110 kg x 8 reps

~ 136.55 kg 1RM

110 kg x 8 reps

~ 136.55 kg 1RM

Deadlift 4230 kg

70 kg x 5 reps

~ 78.75 kg 1RM

120 kg x 3 reps

~ 127.06 kg 1RM

170 kg x 3 reps

~ 180.00 kg 1RM

220 kg x 1 reps

~ 220.00 kg 1RM

245 kg x 1 reps

~ 245.00 kg 1RM

260 kg x 2 reps

~ 267.43 kg 1RM

225 kg x 3 reps

~ 238.24 kg 1RM

225 kg x 3 reps

~ 238.24 kg 1RM

225 kg x 3 reps

~ 238.24 kg 1RM

Lat Pulldown 3200 kg

80 kg x 10 reps

~ 106.67 kg 1RM

80 kg x 10 reps

~ 106.67 kg 1RM

80 kg x 10 reps

~ 106.67 kg 1RM

80 kg x 10 reps

~ 106.67 kg 1RM

Seated Rows 3400 kg

85 kg x 10 reps

~ 113.33 kg 1RM

85 kg x 10 reps

~ 113.33 kg 1RM

85 kg x 10 reps

~ 113.33 kg 1RM

85 kg x 10 reps

~ 113.33 kg 1RM

Workout October 1, 2025

Time 0:30

Deadlifts 2080 kg

60 kg x 8 reps

~ 74.48 kg 1RM

100 kg x 5 reps

~ 112.50 kg 1RM

110 kg x 5 reps

~ 123.75 kg 1RM

110 kg x 5 reps

~ 123.75 kg 1RM

Neutral Grip Pull Ups 0 kg

6 reps

8 reps

Workout September 30, 2025

Time 2:00. Red bands on close grip.

Bench Press 4037.5 kg

70 kg x 8 reps

~ 86.90 kg 1RM

90 kg x 5 reps

~ 101.25 kg 1RM

110 kg x 3 reps

~ 116.47 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

127.5 kg x 1 reps

~ 127.50 kg 1RM

132.5 kg x 4 reps

~ 144.55 kg 1RM

120 kg x 5 reps

~ 135.00 kg 1RM

120 kg x 5 reps

~ 135.00 kg 1RM

120 kg x 5 reps

~ 135.00 kg 1RM

Close Grip Bench 2340 kg

97.5 kg x 8 reps

~ 121.03 kg 1RM

97.5 kg x 8 reps

~ 121.03 kg 1RM

97.5 kg x 8 reps

~ 121.03 kg 1RM

Pendlay Row 4560 kg

70 kg x 6 reps

~ 81.29 kg 1RM

110 kg x 6 reps

~ 127.74 kg 1RM

145 kg x 6 reps

~ 168.39 kg 1RM

145 kg x 6 reps

~ 168.39 kg 1RM

145 kg x 6 reps

~ 168.39 kg 1RM

145 kg x 6 reps

~ 168.39 kg 1RM

Pullups 288 kg

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

Incline Bench 1920 kg

80 kg x 8 reps

~ 99.31 kg 1RM

80 kg x 8 reps

~ 99.31 kg 1RM

80 kg x 8 reps

~ 99.31 kg 1RM

80 kg x 0 reps

Tricep Extensions 1980 kg

55 kg x 12 reps

~ 79.20 kg 1RM

55 kg x 12 reps

~ 79.20 kg 1RM

55 kg x 12 reps

~ 79.20 kg 1RM

Cable Side Lateral Raise 360 kg

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

Facepulls 2520 kg

70 kg x 12 reps

~ 100.80 kg 1RM

70 kg x 12 reps

~ 100.80 kg 1RM

70 kg x 12 reps

~ 100.80 kg 1RM

Seated rear deltoid fly 360 kg

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

Workout September 30, 2025

Curls (10kg). Time 0:30

Pushups 0 kg

20 reps

Workout September 29, 2025

Time 2:00

Squat 5950 kg

75 kg x 8 reps

~ 93.10 kg 1RM

125 kg x 3 reps

~ 132.35 kg 1RM

155 kg x 2 reps

~ 159.43 kg 1RM

185 kg x 1 reps

~ 185.00 kg 1RM

200 kg x 8 reps

~ 248.28 kg 1RM

180 kg x 8 reps

~ 223.45 kg 1RM

180 kg x 8 reps

~ 223.45 kg 1RM

Bulgarian Split Squats 1600 kg

40 kg x 10 reps

~ 53.33 kg 1RM

40 kg x 10 reps

~ 53.33 kg 1RM

40 kg x 10 reps

~ 53.33 kg 1RM

40 kg x 10 reps

~ 53.33 kg 1RM

Pullups 288 kg

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

belt squat 11600 kg

290 kg x 10 reps

~ 386.67 kg 1RM

290 kg x 10 reps

~ 386.67 kg 1RM

290 kg x 10 reps

~ 386.67 kg 1RM

290 kg x 10 reps

~ 386.67 kg 1RM

Machine Shoulder Press 2000 kg

40 kg x 10 reps

~ 53.33 kg 1RM

40 kg x 10 reps

~ 53.33 kg 1RM

40 kg x 10 reps

~ 53.33 kg 1RM

40 kg x 10 reps

~ 53.33 kg 1RM

40 kg x 10 reps

~ 53.33 kg 1RM

Ez Curls 1296 kg

27 kg x 12 reps

~ 38.88 kg 1RM

27 kg x 12 reps

~ 38.88 kg 1RM

27 kg x 12 reps

~ 38.88 kg 1RM

27 kg x 12 reps

~ 38.88 kg 1RM

Workout September 26, 2025

Time 1:05. Other half of my Thursday session. Black bands and metal 20kg deficit for deads.

Deficit Deadlift 4445 kg

70 kg x 5 reps

~ 78.75 kg 1RM

120 kg x 3 reps

~ 127.06 kg 1RM

170 kg x 3 reps

~ 180.00 kg 1RM

215 kg x 3 reps

~ 227.65 kg 1RM

215 kg x 3 reps

~ 227.65 kg 1RM

215 kg x 3 reps

~ 227.65 kg 1RM

215 kg x 3 reps

~ 227.65 kg 1RM

215 kg x 3 reps

~ 227.65 kg 1RM

Lat Pulldown 3200 kg

80 kg x 10 reps

~ 106.67 kg 1RM

80 kg x 10 reps

~ 106.67 kg 1RM

80 kg x 10 reps

~ 106.67 kg 1RM

80 kg x 10 reps

~ 106.67 kg 1RM

Seated Rows 4250 kg

85 kg x 10 reps

~ 113.33 kg 1RM

85 kg x 10 reps

~ 113.33 kg 1RM

85 kg x 10 reps

~ 113.33 kg 1RM

85 kg x 10 reps

~ 113.33 kg 1RM

85 kg x 10 reps

~ 113.33 kg 1RM

EZ curl 1275 kg

17 kg x 25 reps

~ 51.00 kg 1RM

17 kg x 25 reps

~ 51.00 kg 1RM

17 kg x 25 reps

~ 51.00 kg 1RM

Workout September 26, 2025

Time 0:35

Bulgarian Split Squats 540 kg

15 kg x 12 reps

~ 21.60 kg 1RM

15 kg x 12 reps

~ 21.60 kg 1RM

15 kg x 12 reps

~ 21.60 kg 1RM

Chin Ups 0 kg

8 reps

Pushups 0 kg

15 reps

20 reps

25 reps

Workout September 25, 2025

Time 1:05. Half a session due to work drinks.

Bench Press 1580 kg

70 kg x 8 reps

~ 86.90 kg 1RM

90 kg x 5 reps

~ 101.25 kg 1RM

110 kg x 3 reps

~ 116.47 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

slingshot bench 2650 kg

140 kg x 2 reps

~ 144.00 kg 1RM

150 kg x 1 reps

~ 150.00 kg 1RM

160 kg x 3 reps

~ 169.41 kg 1RM

145 kg x 4 reps

~ 158.18 kg 1RM

145 kg x 4 reps

~ 158.18 kg 1RM

145 kg x 4 reps

~ 158.18 kg 1RM

Bench Press 2580 kg

107.5 kg x 8 reps

~ 133.45 kg 1RM

107.5 kg x 8 reps

~ 133.45 kg 1RM

107.5 kg x 8 reps

~ 133.45 kg 1RM

Pullups 0 kg

8 reps

Workout September 24, 2025

Time 0:25

Deadlifts 1980 kg

60 kg x 8 reps

~ 74.48 kg 1RM

100 kg x 5 reps

~ 112.50 kg 1RM

100 kg x 5 reps

~ 112.50 kg 1RM

100 kg x 5 reps

~ 112.50 kg 1RM

Chin Ups 0 kg

5 reps

8 reps

Workout September 23, 2025

Time 0:30

single leg DB RDL 640 kg

20 kg x 10 reps

~ 26.67 kg 1RM

20 kg x 10 reps

~ 26.67 kg 1RM

20 kg x 12 reps

~ 28.80 kg 1RM

Pushups 0 kg

20 reps

Workout September 23, 2025

Time 2:00

Bench Press 4332.5 kg

70 kg x 8 reps

~ 86.90 kg 1RM

90 kg x 5 reps

~ 101.25 kg 1RM

110 kg x 3 reps

~ 116.47 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

127.5 kg x 5 reps

~ 143.44 kg 1RM

117.5 kg x 6 reps

~ 136.45 kg 1RM

117.5 kg x 6 reps

~ 136.45 kg 1RM

117.5 kg x 6 reps

~ 136.45 kg 1RM

Larsen Press 2460 kg

102.5 kg x 8 reps

~ 127.24 kg 1RM

102.5 kg x 8 reps

~ 127.24 kg 1RM

102.5 kg x 8 reps

~ 127.24 kg 1RM

Pendlay Row 4560 kg

70 kg x 6 reps

~ 81.29 kg 1RM

110 kg x 6 reps

~ 127.74 kg 1RM

145 kg x 6 reps

~ 168.39 kg 1RM

145 kg x 6 reps

~ 168.39 kg 1RM

145 kg x 6 reps

~ 168.39 kg 1RM

145 kg x 6 reps

~ 168.39 kg 1RM

Pullups 288 kg

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

Incline Bench 2400 kg

75 kg x 8 reps

~ 93.10 kg 1RM

75 kg x 8 reps

~ 93.10 kg 1RM

75 kg x 8 reps

~ 93.10 kg 1RM

75 kg x 8 reps

~ 93.10 kg 1RM

Tricep Extensions 1980 kg

55 kg x 12 reps

~ 79.20 kg 1RM

55 kg x 12 reps

~ 79.20 kg 1RM

55 kg x 12 reps

~ 79.20 kg 1RM

Cable Side Lateral Raise 360 kg

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

Facepulls 2340 kg

65 kg x 12 reps

~ 93.60 kg 1RM

65 kg x 12 reps

~ 93.60 kg 1RM

65 kg x 12 reps

~ 93.60 kg 1RM

Seated rear deltoid fly 360 kg

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

Workout September 22, 2025

Time 1:50

Squat 4927.5 kg

75 kg x 8 reps

~ 93.10 kg 1RM

125 kg x 3 reps

~ 132.35 kg 1RM

155 kg x 2 reps

~ 159.43 kg 1RM

185 kg x 1 reps

~ 185.00 kg 1RM

205 kg x 1 reps

~ 205.00 kg 1RM

220 kg x 2 reps

~ 226.29 kg 1RM

187.5 kg x 5 reps

~ 210.94 kg 1RM

187.5 kg x 5 reps

~ 210.94 kg 1RM

187.5 kg x 5 reps

~ 210.94 kg 1RM

Romanian Deadlift 4310 kg

70 kg x 5 reps

~ 78.75 kg 1RM

120 kg x 5 reps

~ 135.00 kg 1RM

140 kg x 8 reps

~ 173.79 kg 1RM

140 kg x 8 reps

~ 173.79 kg 1RM

140 kg x 8 reps

~ 173.79 kg 1RM

Bulgarian Split Squats 1280 kg

40 kg x 8 reps

~ 49.66 kg 1RM

40 kg x 8 reps

~ 49.66 kg 1RM

40 kg x 8 reps

~ 49.66 kg 1RM

40 kg x 8 reps

~ 49.66 kg 1RM

Pullups 0 kg

8 reps

Seated Db Shoulder Press 1840 kg

50 kg x 8 reps

~ 62.07 kg 1RM

60 kg x 8 reps

~ 74.48 kg 1RM

60 kg x 8 reps

~ 74.48 kg 1RM

60 kg x 8 reps

~ 74.48 kg 1RM

Cable Curls 1440 kg

40 kg x 12 reps

~ 57.60 kg 1RM

40 kg x 12 reps

~ 57.60 kg 1RM

40 kg x 12 reps

~ 57.60 kg 1RM

Workout September 19, 2025

Time 0:25

DB RDL 648 kg

27 kg x 12 reps

~ 38.88 kg 1RM

27 kg x 12 reps

~ 38.88 kg 1RM

Neutral Grip Pull Ups 0 kg

6 reps

8 reps

15 reps

Workout September 16, 2025

Time 0:25

Bulgarian Split Squats 420 kg

15 kg x 12 reps

~ 21.60 kg 1RM

20 kg x 12 reps

~ 28.80 kg 1RM

Neutral Grip Pull Ups 0 kg

6 reps

8 reps

12 reps

Workout September 12, 2025

Time 0:25

DB RDL 972 kg

27 kg x 12 reps

~ 38.88 kg 1RM

27 kg x 12 reps

~ 38.88 kg 1RM

27 kg x 12 reps

~ 38.88 kg 1RM

Neutral Grip Pull Ups 0 kg

5 reps

8 reps

12 reps

Workout September 11, 2025

Time 2:00

Bench Press 1580 kg

70 kg x 8 reps

~ 86.90 kg 1RM

90 kg x 5 reps

~ 101.25 kg 1RM

110 kg x 3 reps

~ 116.47 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

slingshot bench 2510 kg

140 kg x 1 reps

~ 140.00 kg 1RM

150 kg x 1 reps

~ 150.00 kg 1RM

160 kg x 3 reps

~ 169.41 kg 1RM

145 kg x 4 reps

~ 158.18 kg 1RM

145 kg x 4 reps

~ 158.18 kg 1RM

145 kg x 4 reps

~ 158.18 kg 1RM

Bench Press 2520 kg

105 kg x 8 reps

~ 130.34 kg 1RM

105 kg x 8 reps

~ 130.34 kg 1RM

105 kg x 8 reps

~ 130.34 kg 1RM

Deadlift 3705 kg

70 kg x 5 reps

~ 78.75 kg 1RM

120 kg x 3 reps

~ 127.06 kg 1RM

170 kg x 2 reps

~ 174.86 kg 1RM

220 kg x 1 reps

~ 220.00 kg 1RM

250 kg x 2 reps

~ 257.14 kg 1RM

215 kg x 3 reps

~ 227.65 kg 1RM

215 kg x 3 reps

~ 227.65 kg 1RM

215 kg x 3 reps

~ 227.65 kg 1RM

Lat Pulldown 3200 kg

80 kg x 10 reps

~ 106.67 kg 1RM

80 kg x 10 reps

~ 106.67 kg 1RM

80 kg x 10 reps

~ 106.67 kg 1RM

80 kg x 10 reps

~ 106.67 kg 1RM

Seated Rows 3400 kg

85 kg x 10 reps

~ 113.33 kg 1RM

85 kg x 10 reps

~ 113.33 kg 1RM

85 kg x 10 reps

~ 113.33 kg 1RM

85 kg x 10 reps

~ 113.33 kg 1RM

Workout September 11, 2025

Time 0:20

Pushups 0 kg

20 reps

Workout September 9, 2025

Time 2:00. Red bands on close grip.

Bench Press 4275 kg

70 kg x 8 reps

~ 86.90 kg 1RM

90 kg x 5 reps

~ 101.25 kg 1RM

110 kg x 3 reps

~ 116.47 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

125 kg x 5 reps

~ 140.62 kg 1RM

115 kg x 6 reps

~ 133.55 kg 1RM

115 kg x 6 reps

~ 133.55 kg 1RM

115 kg x 6 reps

~ 133.55 kg 1RM

Close Grip Bench 2280 kg

95 kg x 8 reps

~ 117.93 kg 1RM

95 kg x 8 reps

~ 117.93 kg 1RM

95 kg x 8 reps

~ 117.93 kg 1RM

Pendlay Row 4560 kg

70 kg x 6 reps

~ 81.29 kg 1RM

110 kg x 6 reps

~ 127.74 kg 1RM

145 kg x 6 reps

~ 168.39 kg 1RM

145 kg x 6 reps

~ 168.39 kg 1RM

145 kg x 6 reps

~ 168.39 kg 1RM

145 kg x 6 reps

~ 168.39 kg 1RM

Pullups 384 kg

16 kg x 6 reps

~ 18.58 kg 1RM

16 kg x 6 reps

~ 18.58 kg 1RM

16 kg x 6 reps

~ 18.58 kg 1RM

16 kg x 6 reps

~ 18.58 kg 1RM

Incline Bench 2400 kg

75 kg x 8 reps

~ 93.10 kg 1RM

75 kg x 8 reps

~ 93.10 kg 1RM

75 kg x 8 reps

~ 93.10 kg 1RM

75 kg x 8 reps

~ 93.10 kg 1RM

Tricep Extensions 1980 kg

55 kg x 12 reps

~ 79.20 kg 1RM

55 kg x 12 reps

~ 79.20 kg 1RM

55 kg x 12 reps

~ 79.20 kg 1RM

Cable Side Lateral Raise 360 kg

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

Facepulls 2080 kg

65 kg x 10 reps

~ 86.67 kg 1RM

65 kg x 10 reps

~ 86.67 kg 1RM

65 kg x 12 reps

~ 93.60 kg 1RM

Seated rear deltoid fly 320 kg

10 kg x 10 reps

~ 13.33 kg 1RM

10 kg x 10 reps

~ 13.33 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

Workout September 9, 2025

Time 0:25

Bulgarian Split Squats 360 kg

15 kg x 12 reps

~ 21.60 kg 1RM

15 kg x 12 reps

~ 21.60 kg 1RM

Neutral Grip Pull Ups 0 kg

5 reps

8 reps

Workout September 8, 2025

Time 2:05

Squat 5830 kg

75 kg x 8 reps

~ 93.10 kg 1RM

125 kg x 3 reps

~ 132.35 kg 1RM

155 kg x 2 reps

~ 159.43 kg 1RM

185 kg x 1 reps

~ 185.00 kg 1RM

195 kg x 8 reps

~ 242.07 kg 1RM

175 kg x 8 reps

~ 217.24 kg 1RM

175 kg x 8 reps

~ 217.24 kg 1RM

Bulgarian Split Squats 1600 kg

40 kg x 10 reps

~ 53.33 kg 1RM

40 kg x 10 reps

~ 53.33 kg 1RM

40 kg x 10 reps

~ 53.33 kg 1RM

40 kg x 10 reps

~ 53.33 kg 1RM

Pullups 288 kg

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

belt squat 11200 kg

280 kg x 10 reps

~ 373.33 kg 1RM

280 kg x 10 reps

~ 373.33 kg 1RM

280 kg x 10 reps

~ 373.33 kg 1RM

280 kg x 10 reps

~ 373.33 kg 1RM

Machine Shoulder Press 3000 kg

50 kg x 12 reps

~ 72.00 kg 1RM

50 kg x 12 reps

~ 72.00 kg 1RM

50 kg x 12 reps

~ 72.00 kg 1RM

50 kg x 12 reps

~ 72.00 kg 1RM

50 kg x 12 reps

~ 72.00 kg 1RM

EZ curl 972 kg

27 kg x 12 reps

~ 38.88 kg 1RM

27 kg x 12 reps

~ 38.88 kg 1RM

27 kg x 12 reps

~ 38.88 kg 1RM

Workout September 6, 2025

EzCurls (bar+15) 8,8,8. Time 0:25

Neutral Grip Pull Ups 0 kg

5 reps

8 reps

Workout September 5, 2025

Time 0:45

DB RDL 1296 kg

27 kg x 12 reps

~ 38.88 kg 1RM

27 kg x 12 reps

~ 38.88 kg 1RM

27 kg x 12 reps

~ 38.88 kg 1RM

27 kg x 12 reps

~ 38.88 kg 1RM

Neutral Grip Pull Ups 0 kg

5 reps

6 reps

8 reps

Pushups 0 kg

225 reps

25 reps

Workout September 4, 2025

Time 2:05. Black bands for deadlift, with metal 20kg deficit.

Bench Press 1580 kg

70 kg x 8 reps

~ 86.90 kg 1RM

90 kg x 5 reps

~ 101.25 kg 1RM

110 kg x 3 reps

~ 116.47 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

slingshot bench 2575 kg

140 kg x 2 reps

~ 144.00 kg 1RM

150 kg x 1 reps

~ 150.00 kg 1RM

155 kg x 3 reps

~ 164.12 kg 1RM

140 kg x 4 reps

~ 152.73 kg 1RM

140 kg x 4 reps

~ 152.73 kg 1RM

140 kg x 4 reps

~ 152.73 kg 1RM

Bench Press 2460 kg

102.5 kg x 8 reps

~ 127.24 kg 1RM

102.5 kg x 8 reps

~ 127.24 kg 1RM

102.5 kg x 8 reps

~ 127.24 kg 1RM

Deficit Deadlift 4220 kg

70 kg x 5 reps

~ 78.75 kg 1RM

120 kg x 3 reps

~ 127.06 kg 1RM

170 kg x 3 reps

~ 180.00 kg 1RM

200 kg x 3 reps

~ 211.76 kg 1RM

200 kg x 3 reps

~ 211.76 kg 1RM

200 kg x 3 reps

~ 211.76 kg 1RM

200 kg x 3 reps

~ 211.76 kg 1RM

200 kg x 3 reps

~ 211.76 kg 1RM

Lat Pulldown 3000 kg

75 kg x 10 reps

~ 100.00 kg 1RM

75 kg x 10 reps

~ 100.00 kg 1RM

75 kg x 10 reps

~ 100.00 kg 1RM

75 kg x 10 reps

~ 100.00 kg 1RM

Seated Rows 4250 kg

85 kg x 10 reps

~ 113.33 kg 1RM

85 kg x 10 reps

~ 113.33 kg 1RM

85 kg x 10 reps

~ 113.33 kg 1RM

85 kg x 10 reps

~ 113.33 kg 1RM

85 kg x 10 reps

~ 113.33 kg 1RM

Workout September 2, 2025

Time 0:20

Pushups 0 kg

20 reps

30 reps

Workout September 2, 2025

Time 2:10

Bench Press 4625 kg

70 kg x 8 reps

~ 86.90 kg 1RM

90 kg x 5 reps

~ 101.25 kg 1RM

110 kg x 3 reps

~ 116.47 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

122.5 kg x 6 reps

~ 142.26 kg 1RM

110 kg x 7 reps

~ 132.00 kg 1RM

110 kg x 7 reps

~ 132.00 kg 1RM

110 kg x 7 reps

~ 132.00 kg 1RM

Larsen Press 2400 kg

100 kg x 8 reps

~ 124.14 kg 1RM

100 kg x 8 reps

~ 124.14 kg 1RM

100 kg x 8 reps

~ 124.14 kg 1RM

Pendlay Row 4440 kg

70 kg x 6 reps

~ 81.29 kg 1RM

110 kg x 6 reps

~ 127.74 kg 1RM

140 kg x 6 reps

~ 162.58 kg 1RM

140 kg x 6 reps

~ 162.58 kg 1RM

140 kg x 6 reps

~ 162.58 kg 1RM

140 kg x 6 reps

~ 162.58 kg 1RM

Pullups 288 kg

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

Incline Bench 2240 kg

70 kg x 8 reps

~ 86.90 kg 1RM

70 kg x 8 reps

~ 86.90 kg 1RM

70 kg x 8 reps

~ 86.90 kg 1RM

70 kg x 8 reps

~ 86.90 kg 1RM

Tricep Extensions 1800 kg

50 kg x 12 reps

~ 72.00 kg 1RM

50 kg x 12 reps

~ 72.00 kg 1RM

50 kg x 12 reps

~ 72.00 kg 1RM

Cable Side Lateral Raise 360 kg

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

Facepulls 2340 kg

65 kg x 12 reps

~ 93.60 kg 1RM

65 kg x 12 reps

~ 93.60 kg 1RM

65 kg x 12 reps

~ 93.60 kg 1RM

Seated rear deltoid fly 324 kg

9 kg x 12 reps

~ 12.96 kg 1RM

9 kg x 12 reps

~ 12.96 kg 1RM

9 kg x 12 reps

~ 12.96 kg 1RM

Workout September 1, 2025

Time 2:00. Day after spotting and loading, bit cooked. Black bands on RDLs.

Squat 4880 kg

75 kg x 8 reps

~ 93.10 kg 1RM

125 kg x 3 reps

~ 132.35 kg 1RM

155 kg x 2 reps

~ 159.43 kg 1RM

185 kg x 1 reps

~ 185.00 kg 1RM

205 kg x 1 reps

~ 205.00 kg 1RM

215 kg x 2 reps

~ 221.14 kg 1RM

185 kg x 5 reps

~ 208.12 kg 1RM

185 kg x 5 reps

~ 208.12 kg 1RM

185 kg x 5 reps

~ 208.12 kg 1RM

Romanian Deadlift 4310 kg

70 kg x 5 reps

~ 78.75 kg 1RM

120 kg x 5 reps

~ 135.00 kg 1RM

140 kg x 8 reps

~ 173.79 kg 1RM

140 kg x 8 reps

~ 173.79 kg 1RM

140 kg x 8 reps

~ 173.79 kg 1RM

Bulgarian Split Squats 1280 kg

40 kg x 8 reps

~ 49.66 kg 1RM

40 kg x 8 reps

~ 49.66 kg 1RM

40 kg x 8 reps

~ 49.66 kg 1RM

40 kg x 8 reps

~ 49.66 kg 1RM

Pullups 288 kg

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

Seated Db Shoulder Press 1840 kg

30 kg x 8 reps

~ 37.24 kg 1RM

50 kg x 8 reps

~ 62.07 kg 1RM

50 kg x 8 reps

~ 62.07 kg 1RM

50 kg x 8 reps

~ 62.07 kg 1RM

50 kg x 8 reps

~ 62.07 kg 1RM

EZ curl 972 kg

27 kg x 12 reps

~ 38.88 kg 1RM

27 kg x 12 reps

~ 38.88 kg 1RM

27 kg x 12 reps

~ 38.88 kg 1RM

Workout August 31, 2025

Ez-curl (bar + 15) 10,10. Time 0:35

Bulgarian Split Squats 360 kg

15 kg x 12 reps

~ 21.60 kg 1RM

15 kg x 12 reps

~ 21.60 kg 1RM

Neutral Grip Pull Ups 0 kg

5 reps

6 reps

8 reps

Workout August 29, 2025

Time 1:45. Second hybrid Tues/Thurs session. New green slingshot for the new block.

Bench Press 1580 kg

70 kg x 8 reps

~ 86.90 kg 1RM

90 kg x 5 reps

~ 101.25 kg 1RM

110 kg x 3 reps

~ 116.47 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

slingshot bench 2485 kg

135 kg x 2 reps

~ 138.86 kg 1RM

145 kg x 1 reps

~ 145.00 kg 1RM

150 kg x 3 reps

~ 158.82 kg 1RM

135 kg x 4 reps

~ 147.27 kg 1RM

135 kg x 4 reps

~ 147.27 kg 1RM

135 kg x 4 reps

~ 147.27 kg 1RM

Bench Press 2460 kg

102.5 kg x 8 reps

~ 127.24 kg 1RM

102.5 kg x 8 reps

~ 127.24 kg 1RM

102.5 kg x 8 reps

~ 127.24 kg 1RM

Pullups 384 kg

16 kg x 6 reps

~ 18.58 kg 1RM

16 kg x 6 reps

~ 18.58 kg 1RM

16 kg x 6 reps

~ 18.58 kg 1RM

16 kg x 6 reps

~ 18.58 kg 1RM

Incline Dumbbell Press 45 Degrees 2160 kg

60 kg x 8 reps

~ 74.48 kg 1RM

70 kg x 8 reps

~ 86.90 kg 1RM

70 kg x 8 reps

~ 86.90 kg 1RM

70 kg x 8 reps

~ 86.90 kg 1RM

Tricep Extensions 750 kg

15 kg x 15 reps

~ 24.55 kg 1RM

15 kg x 15 reps

~ 24.55 kg 1RM

20 kg x 15 reps

~ 32.73 kg 1RM

Cable Side Lateral Raise 360 kg

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

Facepulls 2160 kg

60 kg x 12 reps

~ 86.40 kg 1RM

60 kg x 12 reps

~ 86.40 kg 1RM

60 kg x 12 reps

~ 86.40 kg 1RM

Seated rear deltoid fly 324 kg

9 kg x 12 reps

~ 12.96 kg 1RM

9 kg x 12 reps

~ 12.96 kg 1RM

9 kg x 12 reps

~ 12.96 kg 1RM

Seated Rows 3200 kg

80 kg x 10 reps

~ 106.67 kg 1RM

80 kg x 10 reps

~ 106.67 kg 1RM

80 kg x 10 reps

~ 106.67 kg 1RM

80 kg x 10 reps

~ 106.67 kg 1RM

Workout August 28, 2025

Time 2:05. Hybrid Tues Thurs session as I'm training tomorrow too. Red bands on close grip. Abs kept cramping during the session, not ideal.

Bench Press 4625 kg

70 kg x 8 reps

~ 86.90 kg 1RM

90 kg x 5 reps

~ 101.25 kg 1RM

110 kg x 3 reps

~ 116.47 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

122.5 kg x 6 reps

~ 142.26 kg 1RM

110 kg x 7 reps

~ 132.00 kg 1RM

110 kg x 7 reps

~ 132.00 kg 1RM

110 kg x 7 reps

~ 132.00 kg 1RM

Close Grip Bench 2160 kg

90 kg x 8 reps

~ 111.72 kg 1RM

90 kg x 8 reps

~ 111.72 kg 1RM

90 kg x 8 reps

~ 111.72 kg 1RM

Deadlift 3310 kg

70 kg x 5 reps

~ 78.75 kg 1RM

120 kg x 3 reps

~ 127.06 kg 1RM

170 kg x 2 reps

~ 174.86 kg 1RM

230 kg x 2 reps

~ 236.57 kg 1RM

200 kg x 3 reps

~ 211.76 kg 1RM

200 kg x 3 reps

~ 211.76 kg 1RM

200 kg x 3 reps

~ 211.76 kg 1RM

Close Grip Pulldown 2800 kg

70 kg x 10 reps

~ 93.33 kg 1RM

70 kg x 10 reps

~ 93.33 kg 1RM

70 kg x 10 reps

~ 93.33 kg 1RM

70 kg x 10 reps

~ 93.33 kg 1RM

Seated Row medium grip 3000 kg

80 kg x 10 reps

~ 106.67 kg 1RM

80 kg x 10 reps

~ 106.67 kg 1RM

70 kg x 10 reps

~ 93.33 kg 1RM

70 kg x 10 reps

~ 93.33 kg 1RM

Workout August 26, 2025

Time 2:00. Messed days this week after a long weekend. Week 1 of a new block.

Squat 5625 kg

75 kg x 8 reps

~ 93.10 kg 1RM

125 kg x 3 reps

~ 132.35 kg 1RM

155 kg x 2 reps

~ 159.43 kg 1RM

180 kg x 1 reps

~ 180.00 kg 1RM

185 kg x 8 reps

~ 229.66 kg 1RM

167.5 kg x 8 reps

~ 207.93 kg 1RM

167.5 kg x 8 reps

~ 207.93 kg 1RM

Bulgarian Split Squats 1024 kg

32 kg x 8 reps

~ 39.72 kg 1RM

32 kg x 8 reps

~ 39.72 kg 1RM

32 kg x 8 reps

~ 39.72 kg 1RM

32 kg x 8 reps

~ 39.72 kg 1RM

Pullups 288 kg

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

belt squat 10800 kg

270 kg x 10 reps

~ 360.00 kg 1RM

270 kg x 10 reps

~ 360.00 kg 1RM

270 kg x 10 reps

~ 360.00 kg 1RM

270 kg x 10 reps

~ 360.00 kg 1RM

Machine Shoulder Press 2400 kg

60 kg x 10 reps

~ 80.00 kg 1RM

60 kg x 10 reps

~ 80.00 kg 1RM

60 kg x 10 reps

~ 80.00 kg 1RM

60 kg x 10 reps

~ 80.00 kg 1RM

Cable Curls 1920 kg

40 kg x 12 reps

~ 57.60 kg 1RM

40 kg x 12 reps

~ 57.60 kg 1RM

40 kg x 12 reps

~ 57.60 kg 1RM

40 kg x 12 reps

~ 57.60 kg 1RM

Workout August 25, 2025

Time 0:20

Pushups 0 kg

20 reps

25 reps

30 reps

Workout August 23, 2025

Curls. Time 0:30

Deadlifts 1980 kg

60 kg x 8 reps

~ 74.48 kg 1RM

100 kg x 5 reps

~ 112.50 kg 1RM

100 kg x 5 reps

~ 112.50 kg 1RM

100 kg x 5 reps

~ 112.50 kg 1RM

Chin Ups 0 kg

5 reps

6 reps

7 reps

8 reps

Workout August 21, 2025

Time 1:45. Reload session.

Bench Press 1580 kg

70 kg x 8 reps

~ 86.90 kg 1RM

90 kg x 5 reps

~ 101.25 kg 1RM

110 kg x 3 reps

~ 116.47 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

slingshot bench 2265 kg

135 kg x 2 reps

~ 138.86 kg 1RM

145 kg x 3 reps

~ 153.53 kg 1RM

130 kg x 4 reps

~ 141.82 kg 1RM

130 kg x 4 reps

~ 141.82 kg 1RM

130 kg x 4 reps

~ 141.82 kg 1RM

Bench Press 2400 kg

100 kg x 8 reps

~ 124.14 kg 1RM

100 kg x 8 reps

~ 124.14 kg 1RM

100 kg x 8 reps

~ 124.14 kg 1RM

Deadlift 3290 kg

70 kg x 5 reps

~ 78.75 kg 1RM

120 kg x 3 reps

~ 127.06 kg 1RM

170 kg x 2 reps

~ 174.86 kg 1RM

220 kg x 2 reps

~ 226.29 kg 1RM

200 kg x 3 reps

~ 211.76 kg 1RM

200 kg x 3 reps

~ 211.76 kg 1RM

200 kg x 3 reps

~ 211.76 kg 1RM

Lat Pulldown 3360 kg

70 kg x 12 reps

~ 100.80 kg 1RM

70 kg x 12 reps

~ 100.80 kg 1RM

70 kg x 12 reps

~ 100.80 kg 1RM

70 kg x 12 reps

~ 100.80 kg 1RM

Seated Rows 3360 kg

70 kg x 12 reps

~ 100.80 kg 1RM

70 kg x 12 reps

~ 100.80 kg 1RM

70 kg x 12 reps

~ 100.80 kg 1RM

70 kg x 12 reps

~ 100.80 kg 1RM

Workout August 20, 2025

Time 0:25

DB RDL 648 kg

27 kg x 12 reps

~ 38.88 kg 1RM

27 kg x 12 reps

~ 38.88 kg 1RM

Neutral Grip Pull Ups 0 kg

5 reps

8 reps

Workout August 19, 2025

Time 2:10. Reload session, off program.

Bench Press 3755 kg

70 kg x 8 reps

~ 86.90 kg 1RM

90 kg x 5 reps

~ 101.25 kg 1RM

110 kg x 3 reps

~ 116.47 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

125 kg x 3 reps

~ 132.35 kg 1RM

120 kg x 5 reps

~ 135.00 kg 1RM

120 kg x 5 reps

~ 135.00 kg 1RM

120 kg x 5 reps

~ 135.00 kg 1RM

Close Grip Bench 2400 kg

100 kg x 6 reps

~ 116.13 kg 1RM

100 kg x 6 reps

~ 116.13 kg 1RM

100 kg x 6 reps

~ 116.13 kg 1RM

100 kg x 6 reps

~ 116.13 kg 1RM

Pendlay Row 4200 kg

70 kg x 6 reps

~ 81.29 kg 1RM

110 kg x 6 reps

~ 127.74 kg 1RM

130 kg x 6 reps

~ 150.97 kg 1RM

130 kg x 6 reps

~ 150.97 kg 1RM

130 kg x 6 reps

~ 150.97 kg 1RM

130 kg x 6 reps

~ 150.97 kg 1RM

Pullups 0 kg

8 reps

Incline Bench 2400 kg

60 kg x 10 reps

~ 80.00 kg 1RM

60 kg x 10 reps

~ 80.00 kg 1RM

60 kg x 10 reps

~ 80.00 kg 1RM

60 kg x 10 reps

~ 80.00 kg 1RM

Tricep Extensions 1620 kg

45 kg x 12 reps

~ 64.80 kg 1RM

45 kg x 12 reps

~ 64.80 kg 1RM

45 kg x 12 reps

~ 64.80 kg 1RM

Cable Side Lateral Raise 240 kg

10 kg x 8 reps

~ 12.41 kg 1RM

10 kg x 8 reps

~ 12.41 kg 1RM

10 kg x 8 reps

~ 12.41 kg 1RM

Facepulls 2250 kg

50 kg x 15 reps

~ 81.82 kg 1RM

50 kg x 15 reps

~ 81.82 kg 1RM

50 kg x 15 reps

~ 81.82 kg 1RM

Seated rear deltoid fly 240 kg

8 kg x 10 reps

~ 10.67 kg 1RM

8 kg x 10 reps

~ 10.67 kg 1RM

8 kg x 10 reps

~ 10.67 kg 1RM

Workout August 18, 2025

Time 0:20

Pushups 0 kg

15 reps

20 reps

Workout August 18, 2025

Time 1:40. Missed last week due to an ear infection. Bit of an off program reload week. No bands on RDLs.

Squat 3910 kg

75 kg x 8 reps

~ 93.10 kg 1RM

125 kg x 3 reps

~ 132.35 kg 1RM

155 kg x 2 reps

~ 159.43 kg 1RM

175 kg x 3 reps

~ 185.29 kg 1RM

175 kg x 3 reps

~ 185.29 kg 1RM

175 kg x 3 reps

~ 185.29 kg 1RM

175 kg x 3 reps

~ 185.29 kg 1RM

175 kg x 3 reps

~ 185.29 kg 1RM

Romanian Deadlift 4260 kg

70 kg x 6 reps

~ 81.29 kg 1RM

120 kg x 8 reps

~ 148.97 kg 1RM

120 kg x 8 reps

~ 148.97 kg 1RM

120 kg x 8 reps

~ 148.97 kg 1RM

120 kg x 8 reps

~ 148.97 kg 1RM

Bulgarian Split Squats 0 kg

12 reps

Pullups 0 kg

8 reps

Machine Shoulder Press 2400 kg

50 kg x 12 reps

~ 72.00 kg 1RM

50 kg x 12 reps

~ 72.00 kg 1RM

50 kg x 12 reps

~ 72.00 kg 1RM

50 kg x 12 reps

~ 72.00 kg 1RM

EZ curl 1296 kg

27 kg x 12 reps

~ 38.88 kg 1RM

27 kg x 12 reps

~ 38.88 kg 1RM

27 kg x 12 reps

~ 38.88 kg 1RM

27 kg x 12 reps

~ 38.88 kg 1RM

Workout August 16, 2025

Time 0:25

DB RDL 864 kg

24 kg x 12 reps

~ 34.56 kg 1RM

24 kg x 12 reps

~ 34.56 kg 1RM

24 kg x 12 reps

~ 34.56 kg 1RM

Chin Ups 0 kg

6 reps

10 reps

Workout August 14, 2025

Time 0:20

Chin Ups 0 kg

5 reps

6 reps

8 reps

Workout August 13, 2025

Still getting back lol. Time 0:20

Pushups 0 kg

15 reps

20 reps

Workout August 7, 2025

Getting back from sickness. Time 0:20

Pushups 0 kg

12 reps

Workout August 5, 2025

Time 1:45. Bench deload. No bands for close grip.

Bench Press 3340 kg

70 kg x 8 reps

~ 86.90 kg 1RM

90 kg x 5 reps

~ 101.25 kg 1RM

110 kg x 3 reps

~ 116.47 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

110 kg x 4 reps

~ 120.00 kg 1RM

110 kg x 4 reps

~ 120.00 kg 1RM

110 kg x 4 reps

~ 120.00 kg 1RM

110 kg x 4 reps

~ 120.00 kg 1RM

Close Grip Bench 2160 kg

90 kg x 6 reps

~ 104.52 kg 1RM

90 kg x 6 reps

~ 104.52 kg 1RM

90 kg x 6 reps

~ 104.52 kg 1RM

90 kg x 6 reps

~ 104.52 kg 1RM

Pendlay Row 4680 kg

70 kg x 6 reps

~ 81.29 kg 1RM

110 kg x 6 reps

~ 127.74 kg 1RM

150 kg x 6 reps

~ 174.19 kg 1RM

150 kg x 6 reps

~ 174.19 kg 1RM

150 kg x 6 reps

~ 174.19 kg 1RM

150 kg x 6 reps

~ 174.19 kg 1RM

Pullups 360 kg

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

Incline Bench 1500 kg

50 kg x 6 reps

~ 58.06 kg 1RM

50 kg x 6 reps

~ 58.06 kg 1RM

50 kg x 6 reps

~ 58.06 kg 1RM

50 kg x 6 reps

~ 58.06 kg 1RM

50 kg x 6 reps

~ 58.06 kg 1RM

Tricep Extensions 1260 kg

35 kg x 12 reps

~ 50.40 kg 1RM

35 kg x 12 reps

~ 50.40 kg 1RM

35 kg x 12 reps

~ 50.40 kg 1RM

Cable Side Lateral Raise 240 kg

10 kg x 8 reps

~ 12.41 kg 1RM

10 kg x 8 reps

~ 12.41 kg 1RM

10 kg x 8 reps

~ 12.41 kg 1RM

Facepulls 1350 kg

45 kg x 10 reps

~ 60.00 kg 1RM

45 kg x 10 reps

~ 60.00 kg 1RM

45 kg x 10 reps

~ 60.00 kg 1RM

Seated rear deltoid fly 210 kg

7 kg x 10 reps

~ 9.33 kg 1RM

7 kg x 10 reps

~ 9.33 kg 1RM

7 kg x 10 reps

~ 9.33 kg 1RM

Workout August 4, 2025

Time 2:00. Into a new training block.

Squat 5710 kg

75 kg x 8 reps

~ 93.10 kg 1RM

125 kg x 3 reps

~ 132.35 kg 1RM

155 kg x 2 reps

~ 159.43 kg 1RM

185 kg x 1 reps

~ 185.00 kg 1RM

190 kg x 8 reps

~ 235.86 kg 1RM

170 kg x 8 reps

~ 211.03 kg 1RM

170 kg x 8 reps

~ 211.03 kg 1RM

Bulgarian Split Squats 1280 kg

40 kg x 8 reps

~ 49.66 kg 1RM

40 kg x 8 reps

~ 49.66 kg 1RM

40 kg x 8 reps

~ 49.66 kg 1RM

40 kg x 8 reps

~ 49.66 kg 1RM

Pullups 360 kg

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

belt squat 10000 kg

250 kg x 8 reps

~ 310.34 kg 1RM

250 kg x 8 reps

~ 310.34 kg 1RM

250 kg x 8 reps

~ 310.34 kg 1RM

250 kg x 8 reps

~ 310.34 kg 1RM

250 kg x 8 reps

~ 310.34 kg 1RM

Machine Shoulder Press 2400 kg

60 kg x 10 reps

~ 80.00 kg 1RM

60 kg x 10 reps

~ 80.00 kg 1RM

60 kg x 10 reps

~ 80.00 kg 1RM

60 kg x 10 reps

~ 80.00 kg 1RM

Cable Curls 3000 kg

40 kg x 25 reps

~ 120.00 kg 1RM

40 kg x 25 reps

~ 120.00 kg 1RM

40 kg x 25 reps

~ 120.00 kg 1RM

Workout July 31, 2025

Time 2:05. End of the bench block. Failed second rep on 155, thought it was right call but wasn't there. So did a second single. Deload deadlift after the glute tweak last week, no bands.

Bench Press 1580 kg

70 kg x 8 reps

~ 86.90 kg 1RM

90 kg x 5 reps

~ 101.25 kg 1RM

110 kg x 3 reps

~ 116.47 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

slingshot bench 2032.5 kg

135 kg x 2 reps

~ 138.86 kg 1RM

147.5 kg x 1 reps

~ 147.50 kg 1RM

155 kg x 1 reps

~ 155.00 kg 1RM

155 kg x 1 reps

~ 155.00 kg 1RM

145 kg x 3 reps

~ 153.53 kg 1RM

145 kg x 3 reps

~ 153.53 kg 1RM

145 kg x 3 reps

~ 153.53 kg 1RM

Bench Press 2640 kg

110 kg x 8 reps

~ 136.55 kg 1RM

110 kg x 8 reps

~ 136.55 kg 1RM

110 kg x 8 reps

~ 136.55 kg 1RM

Deficit Deadlift 3020 kg

70 kg x 5 reps

~ 78.75 kg 1RM

120 kg x 3 reps

~ 127.06 kg 1RM

170 kg x 3 reps

~ 180.00 kg 1RM

200 kg x 3 reps

~ 211.76 kg 1RM

200 kg x 3 reps

~ 211.76 kg 1RM

200 kg x 3 reps

~ 211.76 kg 1RM

Lat Pulldown 3200 kg

80 kg x 10 reps

~ 106.67 kg 1RM

80 kg x 10 reps

~ 106.67 kg 1RM

80 kg x 10 reps

~ 106.67 kg 1RM

80 kg x 10 reps

~ 106.67 kg 1RM

Seated Rows 3200 kg

80 kg x 10 reps

~ 106.67 kg 1RM

80 kg x 10 reps

~ 106.67 kg 1RM

80 kg x 10 reps

~ 106.67 kg 1RM

80 kg x 10 reps

~ 106.67 kg 1RM

Workout July 29, 2025

Time 2:10

Bench Press 2932.5 kg

70 kg x 8 reps

~ 86.90 kg 1RM

90 kg x 5 reps

~ 101.25 kg 1RM

110 kg x 3 reps

~ 116.47 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

130 kg x 1 reps

~ 130.00 kg 1RM

137.5 kg x 1 reps

~ 137.50 kg 1RM

142.5 kg x 1 reps

~ 142.50 kg 1RM

147.5 kg x 1 reps

~ 147.50 kg 1RM

132.5 kg x 2 reps

~ 136.29 kg 1RM

132.5 kg x 2 reps

~ 136.29 kg 1RM

132.5 kg x 2 reps

~ 136.29 kg 1RM

Larsen Press 2460 kg

102.5 kg x 8 reps

~ 127.24 kg 1RM

102.5 kg x 8 reps

~ 127.24 kg 1RM

102.5 kg x 8 reps

~ 127.24 kg 1RM

Pendlay Row 4560 kg

70 kg x 6 reps

~ 81.29 kg 1RM

110 kg x 6 reps

~ 127.74 kg 1RM

145 kg x 6 reps

~ 168.39 kg 1RM

145 kg x 6 reps

~ 168.39 kg 1RM

145 kg x 6 reps

~ 168.39 kg 1RM

145 kg x 6 reps

~ 168.39 kg 1RM

Pullups 288 kg

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

Incline Bench 2100 kg

70 kg x 10 reps

~ 93.33 kg 1RM

70 kg x 10 reps

~ 93.33 kg 1RM

70 kg x 10 reps

~ 93.33 kg 1RM

70 kg x 0 reps

Tricep Extensions 2475 kg

55 kg x 15 reps

~ 90.00 kg 1RM

55 kg x 15 reps

~ 90.00 kg 1RM

55 kg x 15 reps

~ 90.00 kg 1RM

Cable Side Lateral Raise 360 kg

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

Facepulls 2700 kg

75 kg x 12 reps

~ 108.00 kg 1RM

75 kg x 12 reps

~ 108.00 kg 1RM

75 kg x 12 reps

~ 108.00 kg 1RM

Seated rear deltoid fly 324 kg

9 kg x 12 reps

~ 12.96 kg 1RM

9 kg x 12 reps

~ 12.96 kg 1RM

9 kg x 12 reps

~ 12.96 kg 1RM

Workout July 28, 2025

Time 1:40. Squat deload, bit enforced from glute tweak last week. Black bands on RDLs. Made it through this pain free, hopefully a good sign.

Squat 4085 kg

75 kg x 8 reps

~ 93.10 kg 1RM

125 kg x 3 reps

~ 132.35 kg 1RM

155 kg x 2 reps

~ 159.43 kg 1RM

175 kg x 4 reps

~ 190.91 kg 1RM

175 kg x 4 reps

~ 190.91 kg 1RM

175 kg x 4 reps

~ 190.91 kg 1RM

175 kg x 4 reps

~ 190.91 kg 1RM

Romanian Deadlifts 2350 kg

70 kg x 5 reps

~ 78.75 kg 1RM

100 kg x 5 reps

~ 112.50 kg 1RM

100 kg x 5 reps

~ 112.50 kg 1RM

100 kg x 5 reps

~ 112.50 kg 1RM

100 kg x 5 reps

~ 112.50 kg 1RM

Bulgarian Split Squats 0 kg

8 reps

Pullups 0 kg

6 reps

Seated Db Shoulder Press 1280 kg

40 kg x 8 reps

~ 49.66 kg 1RM

40 kg x 8 reps

~ 49.66 kg 1RM

40 kg x 8 reps

~ 49.66 kg 1RM

40 kg x 8 reps

~ 49.66 kg 1RM

Ez Curls 1296 kg

27 kg x 12 reps

~ 38.88 kg 1RM

27 kg x 12 reps

~ 38.88 kg 1RM

27 kg x 12 reps

~ 38.88 kg 1RM

27 kg x 12 reps

~ 38.88 kg 1RM

Workout July 24, 2025

Time 1:50. Tweaked something in my glute at top of first rep on 272.5kg, really fucking annoying, was moving great.

Bench Press 1580 kg

70 kg x 8 reps

~ 86.90 kg 1RM

90 kg x 5 reps

~ 101.25 kg 1RM

110 kg x 3 reps

~ 116.47 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

slingshot bench 2147.5 kg

135 kg x 2 reps

~ 138.86 kg 1RM

145 kg x 2 reps

~ 149.14 kg 1RM

152.5 kg x 2 reps

~ 156.86 kg 1RM

142.5 kg x 3 reps

~ 150.88 kg 1RM

142.5 kg x 3 reps

~ 150.88 kg 1RM

142.5 kg x 3 reps

~ 150.88 kg 1RM

Bench Press 2640 kg

110 kg x 8 reps

~ 136.55 kg 1RM

110 kg x 8 reps

~ 136.55 kg 1RM

110 kg x 8 reps

~ 136.55 kg 1RM

Deadlift 1792.5 kg

70 kg x 5 reps

~ 78.75 kg 1RM

120 kg x 3 reps

~ 127.06 kg 1RM

170 kg x 2 reps

~ 174.86 kg 1RM

220 kg x 1 reps

~ 220.00 kg 1RM

250 kg x 1 reps

~ 250.00 kg 1RM

272.5 kg x 1 reps

~ 272.50 kg 1RM

Lat Pulldown 2400 kg

80 kg x 10 reps

~ 106.67 kg 1RM

80 kg x 10 reps

~ 106.67 kg 1RM

80 kg x 10 reps

~ 106.67 kg 1RM

Workout July 23, 2025

Time 0:45

Neutral Grip Pull Ups 0 kg

5 reps

8 reps

Pushups 0 kg

25 reps

Workout July 22, 2025

Time 2:00. Red bands on close grip.

Bench Press 3285 kg

70 kg x 8 reps

~ 86.90 kg 1RM

90 kg x 5 reps

~ 101.25 kg 1RM

110 kg x 3 reps

~ 116.47 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

127.5 kg x 1 reps

~ 127.50 kg 1RM

132.5 kg x 1 reps

~ 132.50 kg 1RM

137.5 kg x 2 reps

~ 141.43 kg 1RM

130 kg x 3 reps

~ 137.65 kg 1RM

130 kg x 3 reps

~ 137.65 kg 1RM

130 kg x 3 reps

~ 137.65 kg 1RM

Close Grip Bench 2340 kg

97.5 kg x 8 reps

~ 121.03 kg 1RM

97.5 kg x 8 reps

~ 121.03 kg 1RM

97.5 kg x 8 reps

~ 121.03 kg 1RM

Pendlay Row 4560 kg

70 kg x 6 reps

~ 81.29 kg 1RM

110 kg x 6 reps

~ 127.74 kg 1RM

145 kg x 6 reps

~ 168.39 kg 1RM

145 kg x 6 reps

~ 168.39 kg 1RM

145 kg x 6 reps

~ 168.39 kg 1RM

145 kg x 6 reps

~ 168.39 kg 1RM

Pullups 360 kg

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

12 kg x 6 reps

~ 13.94 kg 1RM

Incline Bench 2730 kg

70 kg x 10 reps

~ 93.33 kg 1RM

70 kg x 10 reps

~ 93.33 kg 1RM

70 kg x 10 reps

~ 93.33 kg 1RM

70 kg x 9 reps

~ 90.00 kg 1RM

Tricep Extensions 1980 kg

55 kg x 12 reps

~ 79.20 kg 1RM

55 kg x 12 reps

~ 79.20 kg 1RM

55 kg x 12 reps

~ 79.20 kg 1RM

Cable Side Lateral Raise 360 kg

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

10 kg x 12 reps

~ 14.40 kg 1RM

Facepulls 2520 kg

70 kg x 12 reps

~ 100.80 kg 1RM

70 kg x 12 reps

~ 100.80 kg 1RM

70 kg x 12 reps

~ 100.80 kg 1RM

Seated rear deltoid fly 324 kg

9 kg x 12 reps

~ 12.96 kg 1RM

9 kg x 12 reps

~ 12.96 kg 1RM

9 kg x 12 reps

~ 12.96 kg 1RM

Lift Much

Beta

Latest Workouts

Chris Morrow 7955 kg

Workout November 28, 2025

Close Grip Bench 3560 kg

Incline Bench 1920 kg

Cable Rear Delt Fly 225 kg

Pullups 0 kg

Tricep Extensions 1275 kg

Cable Curls 975 kg

Chris Morrow 12376 kg

Workout November 27, 2025

Deadlift 4400 kg

Military Press 1600 kg

Seated Rows 1540 kg

Lat Pulldown 3576 kg

Cable Curls 1260 kg

Chris Morrow 8583 kg

Workout November 26, 2025

Bench Press 4750 kg

Pullups Hammer Grip 0 kg

Tricep Extensions 1875 kg

Cable Side Lateral Raise 275 kg

Facepulls 1395 kg

Seated rear deltoid fly 288 kg

Daniel Menz 0 kg

Workout November 26, 2025

Chin Ups 0 kg

Chris Morrow 17985 kg

Workout November 25, 2025

Squat 3800 kg

Bulgarian Split Squats 1120 kg

Leg Press 7785 kg

Lat Pulldown 2880 kg

Machine Shoulder Press 2400 kg

Daniel Menz 720 kg

Workout November 25, 2025

DB RDL 720 kg

Pushups 0 kg

Daniel Menz 480 kg

Workout November 21, 2025

DB Row 480 kg

Daniel Menz 0 kg

Workout November 20, 2025

Pushups 0 kg

Daniel Menz 480 kg

Workout November 19, 2025

Front Lunge 480 kg

Chris Morrow 10120 kg

Workout November 18, 2025

Bench Press 3100 kg

Larsen Press 2400 kg

Deadlift 2060 kg

Pullups 0 kg

Seated Rows 2560 kg

Chris Morrow 8940 kg

Workout November 17, 2025

Squat 4750 kg

Romanian Deadlift 4190 kg

Bulgarian Split Squats 0 kg

Pullups 0 kg

Daniel Menz 1980 kg

Workout November 15, 2025

Deadlifts 1980 kg

Neutral Grip Pull Ups 0 kg

Chris Morrow 13530 kg

Workout November 13, 2025

Bench Press 1580 kg

slingshot bench 3230 kg

Bench Press 2640 kg

Lat Pulldown 3360 kg

Seated Rows 2720 kg

Daniel Menz 2995 kg

Workout November 12, 2025

Bench Press Wider Grip 2995 kg

Chris Morrow 18554.5 kg

Workout November 11, 2025

Bench Press 3322.5 kg

Close Grip Bench 2460 kg