[babaa]

19years, 174 cm, 80 kg (January 2006)

3 day split(mo, we, sa)
gripping between lifting days
main goals: improving mainlifts/chins, getting strong

rep range 1-6
sometimes using belt at very heavy sets(1-3reps)

Current lifts: (January 2006)
Squat 125kg*3 /120kg*3(with belt/without)
Deadlift 195,5 kg*1(belt) -- >lifted on saturday
Bench 100kg*1
MP 3*3*58kg


i suck at benchpress...


today:

bench press
3*95,5kg(belt)
2,5*98kg(belt), failed 3rd attempt
3*93kg easy
3*95,5kg easy

incline dumbbell bench press
3*6*35kg last rep a bit heavy


narrow grip bench press
6*58kg easy
6*60,5kg easy
6*63kg easy

decline triceps extension

rotator cuffs training

[babaa]

military press (belt)
3*1 @65,5kg

dumbbell bent over rear shoulder raise

backsquats (belt)
3*3@128kg PR

frontsquats
3*6@68kg PR

good-mornings
3*3@88kg PR

negative chins
9
4,4,4,4 (+12,5kg)

mid-grip pull-ups
4*4 (+12,5kg), 5

latpulldown to the front
2*40@35kg

chin-ups
5,5,4

barbell-shrugs

rotator cuffs

[babaa]

deadlift
3*2@168kg

sumodeads
3@98kg
3@118kh
3@128kg

negative chins
8,
4,3,4,3(+12,5kg)

mid-grip pull-ups
5,4(+12,5kg),5,4(+12,5kg),4

latpulldown to the front
1*40@35kg
1*23@35kg

chin-ups
4,4,4

abs

rotator cuffs

[babaa]

bench press
3*3@95kg

incline dumbbell bench press
3*3@37kg

close grip bench press
6@70kg
6@72,5kg
5@75kg

[babaa]

squats
2@125kg
2@123kg
3@123kg

frontsquats
6@68kg
6@73kg
6@78kg

good-mornings
3*3@90,5kg

military press
5*2 @60,5kg

dumbbell bent-over rear shoulderraise


powershrugs
up to 5@158kg

rotatorcuffs

[babaa]

deadlift
1@183kg
1@188kg
1@190,5kg (failed to hold the bar on the half way down)


sumodeads
3@118kg
3@128kg
3@138kg

negative chins
8,
4,3,4,3(+12,5kg)

mid-grip pull-ups
5,4(+12,5kg),5,4(+12,5kg),5

latpulldown to the front
1*40@35kg
1*25@35kg

chin-ups
3,3,3

abs

[babaa]

bench press
3@97,5kg
2X3@95kg

incline dumbbell bench press
3X3@40kg

close grip bench press
5X5@70kg

[babaa]

squats (with belt)
3X1@138kg PR

frontsquats
6@73kg
2X5@73kg

good-mornings
1@90,5kg
2@93kg

military press(with belt)
1X2@63kg
4X2@68kg

dumbbell bent-over rear shoulderraise

powershrugs
up to 1@178kg PR

rotatorcuffs

[babaa]

today's session sucked

deadlift (belt)
1@190,5kg heavy as fuck
193kg got it about 1cm off the floor ;(

sumodeads
3X2@148kg

negative chins
8,
4,4,4,4(+12,5kg)

mid-grip pull-ups
4,3(+12,5kg)
5,5,5

latpulldown to the front
1*40@35kg
1*30@35kg

chin-ups
4,5,6

abs

rotatorcuffs

[babaa]

bench press
6X5@80kg

incline dumbbell bench press
2X3@40kg

close grip bench press
2X5@72,5kg
3X4@72,5kg