Lift Much

Workout February 26, 2026

Time 1:50. Deload session 3.

Bench Press 1300 kg

70 kg x 8 reps

~ 86.90 kg 1RM

100 kg x 5 reps

~ 112.50 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

slingshot bench 1270 kg

140 kg x 2 reps

~ 144.00 kg 1RM

150 kg x 1 reps

~ 150.00 kg 1RM

140 kg x 2 reps

~ 144.00 kg 1RM

140 kg x 2 reps

~ 144.00 kg 1RM

140 kg x 2 reps

~ 144.00 kg 1RM

Bench Press 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

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

Pullups 0 kg

6 reps

Chest Supported Row 1400 kg

20 kg x 10 reps

~ 26.67 kg 1RM

30 kg x 10 reps

~ 40.00 kg 1RM

30 kg x 10 reps

~ 40.00 kg 1RM

30 kg x 10 reps

~ 40.00 kg 1RM

30 kg x 10 reps

~ 40.00 kg 1RM

Workout February 26, 2026

Time 0:20

Pushups 0 kg

20 reps

Workout February 24, 2026

Time 1:40. Have joined urban now, plate stacks are weird denominations. Deload session 2.

Bench Press 3060 kg

70 kg x 8 reps

~ 86.90 kg 1RM

100 kg x 5 reps

~ 112.50 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 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

Pullups 0 kg

6 reps

Incline Bench 1680 kg

70 kg x 6 reps

~ 81.29 kg 1RM

70 kg x 6 reps

~ 81.29 kg 1RM

70 kg x 6 reps

~ 81.29 kg 1RM

70 kg x 6 reps

~ 81.29 kg 1RM

Tricep Extensions 637.5 kg

21.25 kg x 10 reps

~ 28.33 kg 1RM

21.25 kg x 10 reps

~ 28.33 kg 1RM

21.25 kg x 10 reps

~ 28.33 kg 1RM

Cable Side Lateral Raise 112.5 kg

3.75 kg x 10 reps

~ 5.00 kg 1RM

3.75 kg x 10 reps

~ 5.00 kg 1RM

3.75 kg x 10 reps

~ 5.00 kg 1RM

Facepulls 1012.5 kg

33.75 kg x 10 reps

~ 45.00 kg 1RM

33.75 kg x 10 reps

~ 45.00 kg 1RM

33.75 kg x 10 reps

~ 45.00 kg 1RM

Seated rear deltoid fly 300 kg

10 kg x 10 reps

~ 13.33 kg 1RM

10 kg x 10 reps

~ 13.33 kg 1RM

10 kg x 10 reps

~ 13.33 kg 1RM

Workout February 24, 2026

Time 0:20

DB RDL 1044 kg

29 kg x 12 reps

~ 41.76 kg 1RM

29 kg x 12 reps

~ 41.76 kg 1RM

29 kg x 12 reps

~ 41.76 kg 1RM

Neutral Grip Pull Ups 0 kg

5 reps

8 reps

12 reps

Workout February 23, 2026

Time 1:25. Deload week. Brought forward a week due to being cooked from spotting and loading at the weekend. First session at urban.

Squat 3505 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 3 reps

~ 195.88 kg 1RM

185 kg x 3 reps

~ 195.88 kg 1RM

185 kg x 3 reps

~ 195.88 kg 1RM

185 kg x 3 reps

~ 195.88 kg 1RM

Bulgarian Split Squats 0 kg

10 reps

belt squat 6000 kg

200 kg x 6 reps

~ 232.26 kg 1RM

200 kg x 6 reps

~ 232.26 kg 1RM

200 kg x 6 reps

~ 232.26 kg 1RM

200 kg x 6 reps

~ 232.26 kg 1RM

200 kg x 6 reps

~ 232.26 kg 1RM

Lat 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 Db Shoulder Press 1320 kg

55 kg x 6 reps

~ 63.87 kg 1RM

55 kg x 6 reps

~ 63.87 kg 1RM

55 kg x 6 reps

~ 63.87 kg 1RM

55 kg x 6 reps

~ 63.87 kg 1RM

Hammer Curls 1080 kg

27 kg x 10 reps

~ 36.00 kg 1RM

27 kg x 10 reps

~ 36.00 kg 1RM

27 kg x 10 reps

~ 36.00 kg 1RM

27 kg x 10 reps

~ 36.00 kg 1RM

Workout February 22, 2026

Time 0:20

Neutral Grip Pull Ups 0 kg

6 reps

8 reps

Workout February 20, 2026

Time 0:30

Pushups 0 kg

20 reps

DB RDL 480 kg

20 kg x 12 reps

~ 28.80 kg 1RM

20 kg x 12 reps

~ 28.80 kg 1RM

Workout February 19, 2026

Time 2:10

Bench Press 1300 kg

70 kg x 8 reps

~ 86.90 kg 1RM

100 kg x 5 reps

~ 112.50 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

slingshot bench 2415 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

162.5 kg x 2 reps

~ 167.14 kg 1RM

150 kg x 3 reps

~ 158.82 kg 1RM

150 kg x 3 reps

~ 158.82 kg 1RM

150 kg x 3 reps

~ 158.82 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

Deadlift 4029 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

260 kg x 2 reps

~ 267.43 kg 1RM

221 kg x 3 reps

~ 234.00 kg 1RM

221 kg x 3 reps

~ 234.00 kg 1RM

221 kg x 3 reps

~ 234.00 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 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 February 17, 2026

Time 1:55

Bench Press 3815 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 4 reps

~ 139.09 kg 1RM

115 kg x 5 reps

~ 129.38 kg 1RM

115 kg x 5 reps

~ 129.38 kg 1RM

115 kg x 5 reps

~ 129.38 kg 1RM

Larsen Press 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 4020 kg

70 kg x 5 reps

~ 78.75 kg 1RM

110 kg x 5 reps

~ 123.75 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 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 900 kg

25 kg x 12 reps

~ 36.00 kg 1RM

25 kg x 12 reps

~ 36.00 kg 1RM

25 kg x 12 reps

~ 36.00 kg 1RM

Cable Side Lateral Raise 300 kg

10 kg x 10 reps

~ 13.33 kg 1RM

10 kg x 10 reps

~ 13.33 kg 1RM

10 kg x 10 reps

~ 13.33 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 February 16, 2026

Time 2:15. Black bands on RDLs

Squat 5275 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 1 reps

~ 215.00 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 4190 kg

70 kg x 5 reps

~ 78.75 kg 1RM

120 kg x 2 reps

~ 123.43 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

Seated Db Shoulder Press 1810 kg

50 kg x 5 reps

~ 56.25 kg 1RM

65 kg x 8 reps

~ 80.69 kg 1RM

65 kg x 8 reps

~ 80.69 kg 1RM

65 kg x 8 reps

~ 80.69 kg 1RM

Cable Curls 1600 kg

40 kg x 40 reps

~ -480.00 kg 1RM

Workout February 13, 2026

Time 0:20

Neutral Grip Pull Ups 0 kg

5 reps

8 reps

10 reps

12 reps

10 reps

Workout February 12, 2026

Time 1:55. Black bands and metal 20kg for deads.

Bench Press 1300 kg

70 kg x 8 reps

~ 86.90 kg 1RM

100 kg x 5 reps

~ 112.50 kg 1RM

120 kg x 2 reps

~ 123.43 kg 1RM

slingshot bench 2255 kg

140 kg x 2 reps

~ 144.00 kg 1RM

150 kg x 2 reps

~ 154.29 kg 1RM

162.5 kg x 2 reps

~ 167.14 kg 1RM

150 kg x 3 reps

~ 158.82 kg 1RM

150 kg x 3 reps

~ 158.82 kg 1RM

150 kg x 3 reps

~ 158.82 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

Deficit Deadlift 4495 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 1 reps

~ 200.00 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 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 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 February 11, 2026

Time 0:10

DB RDL 600 kg

20 kg x 15 reps

~ 32.73 kg 1RM

20 kg x 15 reps

~ 32.73 kg 1RM

Workout February 10, 2026

Time 1:40. Failed last rep of top set of bench. Clown.

Bench Press 4240 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 1 reps

~ 125.00 kg 1RM

127.5 kg x 4 reps

~ 139.09 kg 1RM

112.5 kg x 6 reps

~ 130.65 kg 1RM

112.5 kg x 6 reps

~ 130.65 kg 1RM

112.5 kg x 6 reps

~ 130.65 kg 1RM

Close Grip Bench 2880 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

90 kg x 8 reps

~ 111.72 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

Chest Supported Row 3300 kg

50 kg x 10 reps

~ 66.67 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

70 kg x 10 reps

~ 93.33 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 1650 kg

55 kg x 10 reps

~ 73.33 kg 1RM

55 kg x 10 reps

~ 73.33 kg 1RM

55 kg x 10 reps

~ 73.33 kg 1RM

Cable Side Lateral Raise 300 kg

10 kg x 10 reps

~ 13.33 kg 1RM

10 kg x 10 reps

~ 13.33 kg 1RM

10 kg x 10 reps

~ 13.33 kg 1RM

Facepulls 1950 kg

65 kg x 10 reps

~ 86.67 kg 1RM

65 kg x 10 reps

~ 86.67 kg 1RM

65 kg x 10 reps

~ 86.67 kg 1RM

Seated rear deltoid fly 270 kg

9 kg x 10 reps

~ 12.00 kg 1RM

9 kg x 10 reps

~ 12.00 kg 1RM

9 kg x 10 reps

~ 12.00 kg 1RM

Workout February 9, 2026

Time 0:20

Pushups 0 kg

25 reps

Workout February 9, 2026

Time 1:55

Squat 5810 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

192.5 kg x 8 reps

~ 238.97 kg 1RM

175 kg x 8 reps

~ 217.24 kg 1RM

175 kg x 8 reps

~ 217.24 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 2480 kg

50 kg x 8 reps

~ 62.07 kg 1RM

65 kg x 8 reps

~ 80.69 kg 1RM

65 kg x 8 reps

~ 80.69 kg 1RM

65 kg x 8 reps

~ 80.69 kg 1RM

65 kg x 8 reps

~ 80.69 kg 1RM

belt squat 10240 kg

320 kg x 8 reps

~ 397.24 kg 1RM

320 kg x 8 reps

~ 397.24 kg 1RM

320 kg x 8 reps

~ 397.24 kg 1RM

320 kg x 8 reps

~ 397.24 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 February 6, 2026

Time 0:25

Neutral Grip Pull Ups 0 kg

5 reps

8 reps

Workout February 5, 2026

Time 1:55

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 2227.5 kg

140 kg x 2 reps

~ 144.00 kg 1RM

150 kg x 2 reps

~ 154.29 kg 1RM

160 kg x 2 reps

~ 164.57 kg 1RM

147.5 kg x 3 reps

~ 156.18 kg 1RM

147.5 kg x 3 reps

~ 156.18 kg 1RM

147.5 kg x 3 reps

~ 156.18 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

Deadlift 3682.5 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 2 reps

~ 257.14 kg 1RM

212.5 kg x 3 reps

~ 225.00 kg 1RM

212.5 kg x 3 reps

~ 225.00 kg 1RM

212.5 kg x 3 reps

~ 225.00 kg 1RM

Lat 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 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 February 4, 2026

Time 1:50. Bench still feeling off, not sure why.

Bench Press 4230 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

112.5 kg x 6 reps

~ 130.65 kg 1RM

112.5 kg x 6 reps

~ 130.65 kg 1RM

112.5 kg x 6 reps

~ 130.65 kg 1RM

Larsen Press 3040 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

95 kg x 8 reps

~ 117.93 kg 1RM

Pullups 0 kg

8 reps

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

Chest Supported Row 1440 kg

30 kg x 12 reps

~ 43.20 kg 1RM

30 kg x 12 reps

~ 43.20 kg 1RM

30 kg x 12 reps

~ 43.20 kg 1RM

30 kg x 12 reps

~ 43.20 kg 1RM

Tricep Extensions 1650 kg

55 kg x 10 reps

~ 73.33 kg 1RM

55 kg x 10 reps

~ 73.33 kg 1RM

55 kg x 10 reps

~ 73.33 kg 1RM

Cable Side Lateral Raise 300 kg

10 kg x 10 reps

~ 13.33 kg 1RM

10 kg x 10 reps

~ 13.33 kg 1RM

10 kg x 10 reps

~ 13.33 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 February 2, 2026

Time 18:20. Black bands on RDLs.

Squat 4990 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

191 kg x 5 reps

~ 214.88 kg 1RM

191 kg x 5 reps

~ 214.88 kg 1RM

191 kg x 5 reps

~ 214.88 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 1960 kg

50 kg x 8 reps

~ 62.07 kg 1RM

65 kg x 8 reps

~ 80.69 kg 1RM

65 kg x 8 reps

~ 80.69 kg 1RM

65 kg x 8 reps

~ 80.69 kg 1RM

Ez Curls 0 kg

27 kg x 0 reps

Workout February 2, 2026

Time 0:30

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

DB Row 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 January 29, 2026

Time 2:00. Slingshot was a bit of a shit show, failed my 2nd back down set. This week has been rubbish for bench. Black bands and 20kg metal deficit for 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 2437.5 kg

140 kg x 2 reps

~ 144.00 kg 1RM

150 kg x 2 reps

~ 154.29 kg 1RM

160 kg x 2 reps

~ 164.57 kg 1RM

162.5 kg x 2 reps

~ 167.14 kg 1RM

152.5 kg x 3 reps

~ 161.47 kg 1RM

152.5 kg x 2 reps

~ 156.86 kg 1RM

150 kg x 3 reps

~ 158.82 kg 1RM

Bench Press 2310 kg

105 kg x 8 reps

~ 130.34 kg 1RM

105 kg x 7 reps

~ 126.00 kg 1RM

105 kg x 7 reps

~ 126.00 kg 1RM

Deficit Deadlift 3620 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

Lat 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 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 January 28, 2026

Time 2:00. Bench felt terrible, not sure why. Same top set as last week but way worse. Red bands on close grip.

Bench Press 4880 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

120 kg x 2 reps

~ 123.43 kg 1RM

125 kg x 6 reps

~ 145.16 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

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 0 kg

8 reps

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 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

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 January 26, 2026

Time 1:40

Squat 5690 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

187.5 kg x 8 reps

~ 232.76 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 0 kg

8 reps

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

Seated Db Shoulder Press 2480 kg

50 kg x 8 reps

~ 62.07 kg 1RM

65 kg x 8 reps

~ 80.69 kg 1RM

65 kg x 8 reps

~ 80.69 kg 1RM

65 kg x 8 reps

~ 80.69 kg 1RM

65 kg x 8 reps

~ 80.69 kg 1RM

EZ curl 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

Workout January 26, 2026

Time 0:20

Neutral Grip Pull Ups 0 kg

5 reps

6 reps

8 reps

10 reps

11 reps

Workout January 23, 2026

Time 0:20

Pushups 0 kg

20 reps

Workout January 22, 2026

Time 1:40. Still not feeling great. 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 2250 kg

140 kg x 2 reps

~ 144.00 kg 1RM

150 kg x 2 reps

~ 154.29 kg 1RM

160 kg x 2 reps

~ 164.57 kg 1RM

150 kg x 3 reps

~ 158.82 kg 1RM

150 kg x 3 reps

~ 158.82 kg 1RM

150 kg x 3 reps

~ 158.82 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

Deficit Deadlift 3260 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

170 kg x 3 reps

~ 180.00 kg 1RM

170 kg x 3 reps

~ 180.00 kg 1RM

170 kg x 3 reps

~ 180.00 kg 1RM

170 kg x 3 reps

~ 180.00 kg 1RM

Lat 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 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

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 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 January 21, 2026

Time 1:35. This bastard cold still lingering, had to truncate my session a bit.

Bench Press 4640 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 6 reps

~ 145.16 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 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

Pullups 0 kg

8 reps

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 1200 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

Cable Side Lateral Raise 300 kg

10 kg x 10 reps

~ 13.33 kg 1RM

10 kg x 10 reps

~ 13.33 kg 1RM

10 kg x 10 reps

~ 13.33 kg 1RM

Workout January 20, 2026

Time 0:35

Deadlifts 2030 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

110 kg x 5 reps

~ 123.75 kg 1RM

Neutral Grip Pull Ups 0 kg

5 reps

10 reps

Workout January 19, 2026

Time 1:30. Missed most of last week with a cold, easy one as still not feeling great.

Squat 4865 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 4 reps

~ 169.09 kg 1RM

185 kg x 4 reps

~ 201.82 kg 1RM

185 kg x 4 reps

~ 201.82 kg 1RM

185 kg x 4 reps

~ 201.82 kg 1RM

185 kg x 4 reps

~ 201.82 kg 1RM

Bulgarian Split Squats 0 kg

10 reps

Pullups 0 kg

6 reps

belt squat 6250 kg

250 kg x 5 reps

~ 281.25 kg 1RM

250 kg x 5 reps

~ 281.25 kg 1RM

250 kg x 5 reps

~ 281.25 kg 1RM

250 kg x 5 reps

~ 281.25 kg 1RM

250 kg x 5 reps

~ 281.25 kg 1RM

Seated Db Shoulder Press 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

Cable Curls 2800 kg

35 kg x 20 reps

~ 74.12 kg 1RM

35 kg x 20 reps

~ 74.12 kg 1RM

35 kg x 20 reps

~ 74.12 kg 1RM

35 kg x 20 reps

~ 74.12 kg 1RM

Workout January 18, 2026

Time 0:25

Pushups 0 kg

20 reps

25 reps

30 reps

DB Row 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 January 12, 2026

Time 2:05. Black bands for RDLs.

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 4510 kg

70 kg x 5 reps

~ 78.75 kg 1RM

130 kg x 8 reps

~ 161.38 kg 1RM

130 kg x 8 reps

~ 161.38 kg 1RM

130 kg x 8 reps

~ 161.38 kg 1RM

130 kg x 8 reps

~ 161.38 kg 1RM

Bulgarian Split Squats 1440 kg

45 kg x 8 reps

~ 55.86 kg 1RM

45 kg x 8 reps

~ 55.86 kg 1RM

45 kg x 8 reps

~ 55.86 kg 1RM

45 kg x 8 reps

~ 55.86 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 2480 kg

50 kg x 8 reps

~ 62.07 kg 1RM

65 kg x 8 reps

~ 80.69 kg 1RM

65 kg x 8 reps

~ 80.69 kg 1RM

65 kg x 8 reps

~ 80.69 kg 1RM

65 kg x 8 reps

~ 80.69 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 January 12, 2026

Time 0:30

Bench Press Wider Grip 3040 kg

60 kg x 8 reps

~ 74.48 kg 1RM

80 kg x 8 reps

~ 99.31 kg 1RM

80 kg x 12 reps

~ 115.20 kg 1RM

80 kg x 12 reps

~ 115.20 kg 1RM

Neutral Grip Pull Ups 0 kg

6 reps

12 reps

Workout January 9, 2026

Time 0:15

Pushups 0 kg

15 reps

Workout January 8, 2026

Time 1:50

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 2447 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

153 kg x 3 reps

~ 162.00 kg 1RM

153 kg x 3 reps

~ 162.00 kg 1RM

153 kg x 3 reps

~ 162.00 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 4020 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

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 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 4000 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

80 kg x 10 reps

~ 106.67 kg 1RM

Workout January 7, 2026

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

6 reps

10 reps

12 reps

Workout January 6, 2026

Time 2:00. Start of a new bench block. Red bands on close grip.

Bench Press 4640 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 6 reps

~ 145.16 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 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 4500 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

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 0 kg

8 reps

Incline Bench 1800 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 0 reps

Tricep Extensions 1980 kg

45 kg x 12 reps

~ 64.80 kg 1RM

45 kg x 12 reps

~ 64.80 kg 1RM

45 kg x 20 reps

~ 95.29 kg 1RM

Cable Side Lateral Raise 300 kg

10 kg x 10 reps

~ 13.33 kg 1RM

10 kg x 10 reps

~ 13.33 kg 1RM

10 kg x 10 reps

~ 13.33 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 January 6, 2026

Time 0:20

Bench Press Wider Grip 2520 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

Workout January 5, 2026

Time 1:50. Back on programme.

Squat 5445 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 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 1440 kg

45 kg x 8 reps

~ 55.86 kg 1RM

45 kg x 8 reps

~ 55.86 kg 1RM

45 kg x 8 reps

~ 55.86 kg 1RM

45 kg x 8 reps

~ 55.86 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 12000 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

300 kg x 8 reps

~ 372.41 kg 1RM

Seated Db Shoulder Press 2480 kg

50 kg x 8 reps

~ 62.07 kg 1RM

65 kg x 8 reps

~ 80.69 kg 1RM

65 kg x 8 reps

~ 80.69 kg 1RM

65 kg x 8 reps

~ 80.69 kg 1RM

65 kg x 8 reps

~ 80.69 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 January 5, 2026

Time 0:05

Chin Ups 0 kg

15 reps

Workout December 31, 2025

Time 1:30. A final morning maintenance session, and last session for the year 👌

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 2250 kg

140 kg x 2 reps

~ 144.00 kg 1RM

150 kg x 2 reps

~ 154.29 kg 1RM

160 kg x 2 reps

~ 164.57 kg 1RM

150 kg x 3 reps

~ 158.82 kg 1RM

150 kg x 3 reps

~ 158.82 kg 1RM

150 kg x 3 reps

~ 158.82 kg 1RM

Incline Bench 2700 kg

75 kg x 6 reps

~ 87.10 kg 1RM

75 kg x 6 reps

~ 87.10 kg 1RM

75 kg x 6 reps

~ 87.10 kg 1RM

75 kg x 6 reps

~ 87.10 kg 1RM

75 kg x 6 reps

~ 87.10 kg 1RM

75 kg x 6 reps

~ 87.10 kg 1RM

Lat Pulldown 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 2700 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

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

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

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

Seated Rows 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

Workout December 31, 2025

Time 0:20

Bulgarian Split Squats 420 kg

15 kg x 12 reps

~ 21.60 kg 1RM

20 kg x 12 reps

~ 28.80 kg 1RM

EZ curl 540 kg

22.5 kg x 12 reps

~ 32.40 kg 1RM

22.5 kg x 12 reps

~ 32.40 kg 1RM

Workout December 30, 2025

Time 1:20. Another morning maintenance session. Straps on deads cause I CBA with chalk.

Bench Press 3910 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

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

Deadlift 3340 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

230 kg x 3 reps

~ 243.53 kg 1RM

230 kg x 3 reps

~ 243.53 kg 1RM

230 kg x 3 reps

~ 243.53 kg 1RM

Close Grip 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

Seated Row medium grip 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

Workout December 29, 2025

Time 1:45. Post Xmas morning session. No 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 5430 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

140 kg x 8 reps

~ 173.79 kg 1RM

Bulgarian Split Squats 1080 kg

45 kg x 6 reps

~ 52.26 kg 1RM

45 kg x 6 reps

~ 52.26 kg 1RM

45 kg x 6 reps

~ 52.26 kg 1RM

45 kg x 6 reps

~ 52.26 kg 1RM

Pullups 0 kg

8 reps

Seated Db Shoulder Press 2320 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

60 kg x 8 reps

~ 74.48 kg 1RM

Ez Curls 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 December 29, 2025

Time 0:20

Pushups 0 kg

25 reps

Workout December 28, 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

5 reps

8 reps

10 reps

15 reps

Workout December 23, 2025

Time 2:15. Back at old commercial gym cause regular gym closed for Xmas. Rushed middle set of bench back downs. Deadlifts on a power bar with straps. Hybrid Tuesday/ Thursday session.

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

130 kg x 1 reps

~ 130.00 kg 1RM

135 kg x 3 reps

~ 142.94 kg 1RM

120 kg x 6 reps

~ 139.35 kg 1RM

120 kg x 5 reps

~ 135.00 kg 1RM

120 kg x 6 reps

~ 139.35 kg 1RM

120 kg x 1 reps

~ 120.00 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

Deadlift 4050 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 1 reps

~ 270.00 kg 1RM

280 kg x 1 reps

~ 280.00 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

Incline Bench 1860 kg

70 kg x 6 reps

~ 81.29 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

Lat 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

Tricep Extensions 900 kg

25 kg x 12 reps

~ 36.00 kg 1RM

25 kg x 12 reps

~ 36.00 kg 1RM

25 kg x 12 reps

~ 36.00 kg 1RM

Cable Side Lateral Raise 225 kg

7.5 kg x 10 reps

~ 10.00 kg 1RM

7.5 kg x 10 reps

~ 10.00 kg 1RM

7.5 kg x 10 reps

~ 10.00 kg 1RM

Facepulls 1170 kg

32.5 kg x 12 reps

~ 46.80 kg 1RM

32.5 kg x 12 reps

~ 46.80 kg 1RM

32.5 kg x 12 reps

~ 46.80 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

Seated Rows 4500 kg

90 kg x 10 reps

~ 120.00 kg 1RM

90 kg x 10 reps

~ 120.00 kg 1RM

90 kg x 10 reps

~ 120.00 kg 1RM

90 kg x 10 reps

~ 120.00 kg 1RM

90 kg x 10 reps

~ 120.00 kg 1RM

Workout December 22, 2025

Time 2:00

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

Bulgarian Split Squats 1440 kg

40 kg x 6 reps

~ 46.45 kg 1RM

40 kg x 6 reps

~ 46.45 kg 1RM

40 kg x 6 reps

~ 46.45 kg 1RM

40 kg x 6 reps

~ 46.45 kg 1RM

40 kg x 6 reps

~ 46.45 kg 1RM

40 kg x 6 reps

~ 46.45 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

Seated Db Shoulder Press 1860 kg

50 kg x 6 reps

~ 58.06 kg 1RM

65 kg x 6 reps

~ 75.48 kg 1RM

65 kg x 6 reps

~ 75.48 kg 1RM

65 kg x 6 reps

~ 75.48 kg 1RM

65 kg x 6 reps

~ 75.48 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 December 18, 2025

Time 2:05. Another off programme session into Xmas. Sent it on bench. LOL.

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 2440 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

170 kg x 1 reps

~ 170.00 kg 1RM

180 kg x 1 reps

~ 180.00 kg 1RM

150 kg x 3 reps

~ 158.82 kg 1RM

150 kg x 3 reps

~ 158.82 kg 1RM

150 kg x 3 reps

~ 158.82 kg 1RM

Deadlift 1790 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 1 reps

~ 270.00 kg 1RM

Lat Pulldown 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

Seated Rows 3400 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

85 kg x 8 reps

~ 105.52 kg 1RM

Workout December 17, 2025

Time 0:20

Bench Press Wider Grip 2780 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

85 kg x 12 reps

~ 122.40 kg 1RM

Workout December 16, 2025

Time 2:05. Red bands on close grip.

Bench Press 3897.5 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

132.5 kg x 3 reps

~ 140.29 kg 1RM

120 kg x 4 reps

~ 130.91 kg 1RM

120 kg x 4 reps

~ 130.91 kg 1RM

120 kg x 4 reps

~ 130.91 kg 1RM

120 kg x 4 reps

~ 130.91 kg 1RM

Close Grip Bench 2040 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

Pendlay Row 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

Close Grip Pulldown 2400 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

80 kg x 6 reps

~ 92.90 kg 1RM

Incline Bench 2100 kg

70 kg x 6 reps

~ 81.29 kg 1RM

70 kg x 6 reps

~ 81.29 kg 1RM

70 kg x 6 reps

~ 81.29 kg 1RM

70 kg x 6 reps

~ 81.29 kg 1RM

70 kg x 6 reps

~ 81.29 kg 1RM

Tricep Extensions 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 Side Lateral Raise 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

Facepulls 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

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 December 15, 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

Neutral Grip Pull Ups 0 kg

6 reps

8 reps

12 reps

Workout December 15, 2025

Time 1:45. Another off programme week leading into Xmas.

Squat 4505 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 2 reps

~ 210.86 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

Bulgarian Split Squats 1280 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

32 kg x 8 reps

~ 39.72 kg 1RM

Pullups 0 kg

8 reps

belt squat 7800 kg

260 kg x 6 reps

~ 301.94 kg 1RM

260 kg x 6 reps

~ 301.94 kg 1RM

260 kg x 6 reps

~ 301.94 kg 1RM

260 kg x 6 reps

~ 301.94 kg 1RM

260 kg x 6 reps

~ 301.94 kg 1RM

Seated Db Shoulder Press 2100 kg

50 kg x 6 reps

~ 58.06 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

60 kg x 6 reps

~ 69.68 kg 1RM

60 kg x 6 reps

~ 69.68 kg 1RM

Ez Curls 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 December 13, 2025

Time 0:15

Pushups 0 kg

25 reps

Workout December 11, 2025

Time 1:35. Another off programme 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 2355 kg

140 kg x 2 reps

~ 144.00 kg 1RM

150 kg x 2 reps

~ 154.29 kg 1RM

155 kg x 2 reps

~ 159.43 kg 1RM

160 kg x 1 reps

~ 160.00 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 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 2810 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

220 kg x 2 reps

~ 226.29 kg 1RM

220 kg x 2 reps

~ 226.29 kg 1RM

220 kg x 2 reps

~ 226.29 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 December 10, 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

Pushups 0 kg

20 reps

Workout December 9, 2025

Time 1:45. Another off programme reload session.

Bench Press 4050 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 2 reps

~ 138.86 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

Larsen Press 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 3060 kg

70 kg x 6 reps

~ 81.29 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 0 kg

8 reps

Incline Bench 1680 kg

70 kg x 6 reps

~ 81.29 kg 1RM

70 kg x 6 reps

~ 81.29 kg 1RM

70 kg x 6 reps

~ 81.29 kg 1RM

70 kg x 6 reps

~ 81.29 kg 1RM

Tricep Extensions 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

Cable Side Lateral Raise 180 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

Face Pulls 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

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 December 8, 2025

Time 1:45. Reload session day after flight back from Aus. No bands on RDLs.

Squat 4150 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

165 kg x 5 reps

~ 185.62 kg 1RM

165 kg x 5 reps

~ 185.62 kg 1RM

165 kg x 5 reps

~ 185.62 kg 1RM

Romanian Deadlift 4020 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

120 kg x 6 reps

~ 139.35 kg 1RM

Bulgarian Split Squats 768 kg

32 kg x 6 reps

~ 37.16 kg 1RM

32 kg x 6 reps

~ 37.16 kg 1RM

32 kg x 6 reps

~ 37.16 kg 1RM

32 kg x 6 reps

~ 37.16 kg 1RM

Pullups 0 kg

8 reps

Workout December 8, 2025

Time 0:20

Neutral Grip Pull Ups 0 kg

6 reps

8 reps

16 reps

Workout December 3, 2025

Time 0:15

Neutral Grip Pull Ups 0 kg

6 reps

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 0:15

Chin Ups 0 kg

8 reps

15 reps

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 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

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 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 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 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 20, 2025

Time 0:30

Pushups 0 kg

20 reps

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

Lift Much

Beta

Latest Workouts

Chris Morrow 8840 kg

Workout February 26, 2026

Bench Press 1300 kg

slingshot bench 1270 kg

Bench Press 2400 kg

Deadlift 2470 kg

Pullups 0 kg

Chest Supported Row 1400 kg

Daniel Menz 0 kg

Workout February 26, 2026

Pushups 0 kg

Chris Morrow 11312.5 kg

Workout February 24, 2026

Bench Press 3060 kg

Close Grip Bench 2160 kg

Pendlay Row 2350 kg

Pullups 0 kg

Incline Bench 1680 kg

Tricep Extensions 637.5 kg

Cable Side Lateral Raise 112.5 kg

Facepulls 1012.5 kg

Seated rear deltoid fly 300 kg

Daniel Menz 1044 kg

Workout February 24, 2026

DB RDL 1044 kg

Neutral Grip Pull Ups 0 kg

Chris Morrow 14705 kg

Workout February 23, 2026

Squat 3505 kg

Bulgarian Split Squats 0 kg

belt squat 6000 kg

Lat Pulldown 2800 kg

Seated Db Shoulder Press 1320 kg

Hammer Curls 1080 kg

Daniel Menz 0 kg

Workout February 22, 2026

Neutral Grip Pull Ups 0 kg

Daniel Menz 480 kg

Workout February 20, 2026

Pushups 0 kg

DB RDL 480 kg

Chris Morrow 16724 kg

Workout February 19, 2026

Bench Press 1300 kg

slingshot bench 2415 kg

Bench Press 2580 kg

Deadlift 4029 kg

Lat Pulldown 3000 kg

Seated Rows 3400 kg

Chris Morrow 16463 kg

Workout February 17, 2026

Bench Press 3815 kg

Larsen Press 2340 kg

Pendlay Row 4020 kg

Pullups 288 kg

Incline Bench 1920 kg

Tricep Extensions 900 kg

Cable Side Lateral Raise 300 kg

Facepulls 2520 kg

Seated rear deltoid fly 360 kg

Chris Morrow 14155 kg

Workout February 16, 2026

Squat 5275 kg

Romanian Deadlift 4190 kg

Bulgarian Split Squats 1280 kg

Pullups 0 kg

Seated Db Shoulder Press 1810 kg

Cable Curls 1600 kg

Daniel Menz 0 kg

Workout February 13, 2026

Neutral Grip Pull Ups 0 kg

Chris Morrow 16970 kg

Workout February 12, 2026

Bench Press 1300 kg

slingshot bench 2255 kg

Bench Press 2520 kg

Deficit Deadlift 4495 kg