Lift Much

Workout August 30, 2026

Time 0:20

Neutral Grip Pull Ups 0 kg

5 reps

8 reps

10 reps

Workout August 27, 2026

Time 2:10. Spotted grabbed the bar on second rep of top set of bench.

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 2302.5 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

167.5 kg x 1 reps

~ 167.50 kg 1RM

155 kg x 3 reps

~ 164.12 kg 1RM

155 kg x 3 reps

~ 164.12 kg 1RM

155 kg x 3 reps

~ 164.12 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 4185 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

275 kg x 2 reps

~ 282.86 kg 1RM

235 kg x 3 reps

~ 248.82 kg 1RM

235 kg x 3 reps

~ 248.82 kg 1RM

235 kg x 3 reps

~ 248.82 kg 1RM

Pullups 0 kg

6 reps

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

Workout August 27, 2026

Time 0:20

Pushups 0 kg

25 reps

Workout August 26, 2026

Time 0:20

DB RDL 800 kg

20 kg x 20 reps

~ 42.35 kg 1RM

20 kg x 20 reps

~ 42.35 kg 1RM

Workout August 25, 2026

Time 2:00. Plate numbers on cables.

Bench Press 3580.5 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 3 reps

~ 145.59 kg 1RM

121.5 kg x 4 reps

~ 132.55 kg 1RM

121.5 kg x 4 reps

~ 132.55 kg 1RM

121.5 kg x 4 reps

~ 132.55 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 4310 kg

70 kg x 5 reps

~ 78.75 kg 1RM

120 kg x 5 reps

~ 135.00 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

6 reps

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 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

Cable Side Lateral Raise 60 kg

2 kg x 10 reps

~ 2.67 kg 1RM

2 kg x 10 reps

~ 2.67 kg 1RM

2 kg x 10 reps

~ 2.67 kg 1RM

Facepulls 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

Seated rear deltoid fly 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

Workout August 24, 2026

Time 2:10. Squatted in a rack with a mirror, very distracting.

Squat 5370 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 1 reps

~ 225.00 kg 1RM

235 kg x 2 reps

~ 241.71 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

Bulgarian Split Squats 1760 kg

55 kg x 8 reps

~ 68.28 kg 1RM

55 kg x 8 reps

~ 68.28 kg 1RM

55 kg x 8 reps

~ 68.28 kg 1RM

55 kg x 8 reps

~ 68.28 kg 1RM

Romanian Deadlift 5910 kg

70 kg x 5 reps

~ 78.75 kg 1RM

120 kg x 5 reps

~ 135.00 kg 1RM

155 kg x 8 reps

~ 192.41 kg 1RM

155 kg x 8 reps

~ 192.41 kg 1RM

155 kg x 8 reps

~ 192.41 kg 1RM

155 kg x 8 reps

~ 192.41 kg 1RM

Pullups 0 kg

6 reps

Seated Db Shoulder 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

Cable Curls 270 kg

3 kg x 30 reps

~ 15.43 kg 1RM

3 kg x 30 reps

~ 15.43 kg 1RM

3 kg x 30 reps

~ 15.43 kg 1RM

Workout August 20, 2026

Time 1:45. Another lower volume session off the back of a cold. No bands on close grip. Metal 20kg for deficit 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 2272.5 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

152.5 kg x 3 reps

~ 161.47 kg 1RM

152.5 kg x 3 reps

~ 161.47 kg 1RM

152.5 kg x 3 reps

~ 161.47 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

Deficit Deadlift 3700 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 2 reps

~ 226.29 kg 1RM

240 kg x 3 reps

~ 254.12 kg 1RM

220 kg x 3 reps

~ 232.94 kg 1RM

220 kg x 3 reps

~ 232.94 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 Rows 5600 kg

140 kg x 10 reps

~ 186.67 kg 1RM

140 kg x 10 reps

~ 186.67 kg 1RM

140 kg x 10 reps

~ 186.67 kg 1RM

140 kg x 10 reps

~ 186.67 kg 1RM

Workout August 19, 2026

Time 1:25. Missed Monday and Tuesday with a cold so a bit of a weird catch-up session, way less volume on accessories. Plate numbers on cables

Bench Press 3887.5 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

110 kg x 5 reps

~ 123.75 kg 1RM

110 kg x 5 reps

~ 123.75 kg 1RM

110 kg x 5 reps

~ 123.75 kg 1RM

Pullups 0 kg

6 reps

Chest Supported Row 1200 kg

30 kg x 8 reps

~ 37.24 kg 1RM

30 kg x 8 reps

~ 37.24 kg 1RM

30 kg x 8 reps

~ 37.24 kg 1RM

30 kg x 8 reps

~ 37.24 kg 1RM

30 kg x 8 reps

~ 37.24 kg 1RM

Tricep Extensions 216 kg

6 kg x 12 reps

~ 8.64 kg 1RM

6 kg x 12 reps

~ 8.64 kg 1RM

6 kg x 12 reps

~ 8.64 kg 1RM

Cable Side Lateral Raise 60 kg

2 kg x 10 reps

~ 2.67 kg 1RM

2 kg x 10 reps

~ 2.67 kg 1RM

2 kg x 10 reps

~ 2.67 kg 1RM

Facepulls 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

Seated rear deltoid fly 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

Workout August 18, 2026

Time 0:40

Bench Press Wider Grip 1760 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

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

110 reps

Workout August 15, 2026

Time 0:25

Bench Press Wider Grip 1920 kg

60 kg x 8 reps

~ 74.48 kg 1RM

80 kg x 8 reps

~ 99.31 kg 1RM

80 kg x 10 reps

~ 106.67 kg 1RM

Neutral Grip Pull Ups 0 kg

6 reps

12 reps

Workout August 14, 2026

Time 0:15

Neutral Grip Pull Ups 0 kg

5 reps

6 reps

12 reps

Workout August 13, 2026

Time 2:15

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 2442.5 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

152.5 kg x 3 reps

~ 161.47 kg 1RM

152.5 kg x 3 reps

~ 161.47 kg 1RM

152.5 kg x 3 reps

~ 161.47 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 4130 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

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

Chest Supported Row 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

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

Workout August 11, 2026

Time 1:50. Red bands on close grip. Plate stack numbers on cables.

Bench Press 4000 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

117.5 kg x 5 reps

~ 132.19 kg 1RM

117.5 kg x 5 reps

~ 132.19 kg 1RM

117.5 kg x 5 reps

~ 132.19 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 4310 kg

70 kg x 5 reps

~ 78.75 kg 1RM

120 kg x 5 reps

~ 135.00 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 150 kg

5 kg x 6 reps

~ 5.81 kg 1RM

5 kg x 6 reps

~ 5.81 kg 1RM

5 kg x 6 reps

~ 5.81 kg 1RM

5 kg x 6 reps

~ 5.81 kg 1RM

5 kg x 6 reps

~ 5.81 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 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 Side Lateral Raise 72 kg

2 kg x 12 reps

~ 2.88 kg 1RM

2 kg x 12 reps

~ 2.88 kg 1RM

2 kg x 12 reps

~ 2.88 kg 1RM

Facepulls 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 rear deltoid fly 270 kg

7.5 kg x 12 reps

~ 10.80 kg 1RM

7.5 kg x 12 reps

~ 10.80 kg 1RM

7.5 kg x 12 reps

~ 10.80 kg 1RM

Workout August 10, 2026

Time 0:15

Neutral Grip Pull Ups 0 kg

5 reps

10 reps

Workout August 10, 2026

Time 2:00. Another rep PR on squats. Hope this keeps up 🤞

Squat 6190 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

210 kg x 8 reps

~ 260.69 kg 1RM

190 kg x 8 reps

~ 235.86 kg 1RM

190 kg x 8 reps

~ 235.86 kg 1RM

Bulgarian Split Squats 1760 kg

55 kg x 8 reps

~ 68.28 kg 1RM

55 kg x 8 reps

~ 68.28 kg 1RM

55 kg x 8 reps

~ 68.28 kg 1RM

55 kg x 8 reps

~ 68.28 kg 1RM

belt squat 10880 kg

340 kg x 8 reps

~ 422.07 kg 1RM

340 kg x 8 reps

~ 422.07 kg 1RM

340 kg x 8 reps

~ 422.07 kg 1RM

340 kg x 8 reps

~ 422.07 kg 1RM

Pullups 150 kg

5 kg x 6 reps

~ 5.81 kg 1RM

5 kg x 6 reps

~ 5.81 kg 1RM

5 kg x 6 reps

~ 5.81 kg 1RM

5 kg x 6 reps

~ 5.81 kg 1RM

5 kg x 6 reps

~ 5.81 kg 1RM

Seated Db Shoulder Press 1800 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

45 kg x 8 reps

~ 55.86 kg 1RM

Cable Curls 300 kg

5 kg x 20 reps

~ 10.59 kg 1RM

5 kg x 20 reps

~ 10.59 kg 1RM

5 kg x 20 reps

~ 10.59 kg 1RM

Workout August 6, 2026

Time 1:40. Slight bench deload.

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 1640 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

150 kg x 2 reps

~ 154.29 kg 1RM

150 kg x 2 reps

~ 154.29 kg 1RM

150 kg x 2 reps

~ 154.29 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

Deficit Deadlift 4670 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

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

230 kg x 3 reps

~ 243.53 kg 1RM

230 kg x 3 reps

~ 243.53 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 6000 kg

150 kg x 10 reps

~ 200.00 kg 1RM

150 kg x 10 reps

~ 200.00 kg 1RM

150 kg x 10 reps

~ 200.00 kg 1RM

150 kg x 10 reps

~ 200.00 kg 1RM

Workout August 4, 2026

Time 1:45. Bench deload.

Bench Press 3360 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

110 kg x 5 reps

~ 123.75 kg 1RM

110 kg x 5 reps

~ 123.75 kg 1RM

110 kg x 5 reps

~ 123.75 kg 1RM

Larsen Press 1620 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

Pendlay Row 4310 kg

70 kg x 5 reps

~ 78.75 kg 1RM

120 kg x 5 reps

~ 135.00 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 150 kg

5 kg x 6 reps

~ 5.81 kg 1RM

5 kg x 6 reps

~ 5.81 kg 1RM

5 kg x 6 reps

~ 5.81 kg 1RM

5 kg x 6 reps

~ 5.81 kg 1RM

5 kg x 6 reps

~ 5.81 kg 1RM

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 956.25 kg

21.25 kg x 15 reps

~ 34.77 kg 1RM

21.25 kg x 15 reps

~ 34.77 kg 1RM

21.25 kg x 15 reps

~ 34.77 kg 1RM

Facepulls 1406.25 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

Cable Side Lateral Raise 187.5 kg

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

Cable Rear Delt Fly 225 kg

3.75 kg x 15 reps

~ 6.14 kg 1RM

3.75 kg x 15 reps

~ 6.14 kg 1RM

3.75 kg x 15 reps

~ 6.14 kg 1RM

3.75 kg x 15 reps

~ 6.14 kg 1RM

Workout August 3, 2026

Time 0:25

DB RDL 1200 kg

20 kg x 20 reps

~ 42.35 kg 1RM

20 kg x 20 reps

~ 42.35 kg 1RM

20 kg x 20 reps

~ 42.35 kg 1RM

Workout August 3, 2026

Time 2:10. Rep PR on squats! Plate number on cables.

Squat 5455 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 1 reps

~ 225.00 kg 1RM

240 kg x 2 reps

~ 246.86 kg 1RM

205 kg x 5 reps

~ 230.62 kg 1RM

205 kg x 5 reps

~ 230.62 kg 1RM

205 kg x 5 reps

~ 230.62 kg 1RM

Romanian Deadlift 5750 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

150 kg x 8 reps

~ 186.21 kg 1RM

Bulgarian Split Squats 1200 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

Pullups 0 kg

6 reps

Machine Shoulder Press 2000 kg

50 kg x 10 reps

~ 66.67 kg 1RM

50 kg x 10 reps

~ 66.67 kg 1RM

50 kg x 10 reps

~ 66.67 kg 1RM

50 kg x 10 reps

~ 66.67 kg 1RM

Cable Curls 270 kg

3 kg x 30 reps

~ 15.43 kg 1RM

3 kg x 30 reps

~ 15.43 kg 1RM

3 kg x 30 reps

~ 15.43 kg 1RM

Workout July 30, 2026

Time 0:20

Pushups 0 kg

25 reps

Workout July 30, 2026

Time 1:55

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 2272.5 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

152.5 kg x 3 reps

~ 161.47 kg 1RM

152.5 kg x 3 reps

~ 161.47 kg 1RM

152.5 kg x 3 reps

~ 161.47 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 3825 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

265 kg x 2 reps

~ 272.57 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

Chest Supported Row 1800 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

30 kg x 12 reps

~ 43.20 kg 1RM

Close Grip 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

Workout July 28, 2026

Time 2:00. Pretty sure that's a rep PR on bench. Red bands on close grip. Weird 21kg bar on incline. Plate stack numbers on cables.

Bench Press 4300 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 5 reps

~ 146.25 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 4070 kg

70 kg x 5 reps

~ 78.75 kg 1RM

120 kg x 3 reps

~ 127.06 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 150 kg

5 kg x 6 reps

~ 5.81 kg 1RM

5 kg x 6 reps

~ 5.81 kg 1RM

5 kg x 6 reps

~ 5.81 kg 1RM

5 kg x 6 reps

~ 5.81 kg 1RM

5 kg x 6 reps

~ 5.81 kg 1RM

Incline Bench 2280 kg

76 kg x 8 reps

~ 94.34 kg 1RM

76 kg x 6 reps

~ 88.26 kg 1RM

76 kg x 8 reps

~ 94.34 kg 1RM

76 kg x 8 reps

~ 94.34 kg 1RM

Tricep Extensions 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

Cable Side Lateral Raise 72 kg

2 kg x 12 reps

~ 2.88 kg 1RM

2 kg x 12 reps

~ 2.88 kg 1RM

2 kg x 12 reps

~ 2.88 kg 1RM

Facepulls 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 rear deltoid fly 270 kg

7.5 kg x 12 reps

~ 10.80 kg 1RM

7.5 kg x 12 reps

~ 10.80 kg 1RM

7.5 kg x 12 reps

~ 10.80 kg 1RM

Workout July 27, 2026

Time 1:55. Went a bit easier on squats as I have a 2 day hangover. Old man.

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 2000 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

50 kg x 8 reps

~ 62.07 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

Pullups 150 kg

5 kg x 6 reps

~ 5.81 kg 1RM

5 kg x 6 reps

~ 5.81 kg 1RM

5 kg x 6 reps

~ 5.81 kg 1RM

5 kg x 6 reps

~ 5.81 kg 1RM

5 kg x 6 reps

~ 5.81 kg 1RM

Seated Db Shoulder Press 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

Cable Curls 4050 kg

45 kg x 30 reps

~ 231.43 kg 1RM

45 kg x 30 reps

~ 231.43 kg 1RM

45 kg x 30 reps

~ 231.43 kg 1RM

Workout July 24, 2026

Time 0:15

Neutral Grip Pull Ups 0 kg

6 reps

8 reps

Workout July 23, 2026

Time 1:45. Went a bit easier today as I have a game of golf tomorrow 😅 still babying elbow, straps for all pulls.

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 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 3200 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

Pullups 0 kg

6 reps

Seated Rows 5600 kg

140 kg x 10 reps

~ 186.67 kg 1RM

140 kg x 10 reps

~ 186.67 kg 1RM

140 kg x 10 reps

~ 186.67 kg 1RM

140 kg x 10 reps

~ 186.67 kg 1RM

Workout July 23, 2026

Time 0:15

DB RDL 800 kg

20 kg x 20 reps

~ 42.35 kg 1RM

20 kg x 20 reps

~ 42.35 kg 1RM

Workout July 22, 2026

Time 0:20

Pushups 0 kg

25 reps

Workout July 21, 2026

Time 1:50. Stack numbers on cables.

Bench Press 4185 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

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

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 3470 kg

70 kg x 5 reps

~ 78.75 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 0 kg

6 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

Tricep Extensions 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

Cable Side Lateral Raise 72 kg

2 kg x 12 reps

~ 2.88 kg 1RM

2 kg x 12 reps

~ 2.88 kg 1RM

2 kg x 12 reps

~ 2.88 kg 1RM

Facepulls 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 rear deltoid fly 270 kg

7.5 kg x 12 reps

~ 10.80 kg 1RM

7.5 kg x 12 reps

~ 10.80 kg 1RM

7.5 kg x 12 reps

~ 10.80 kg 1RM

Workout July 20, 2026

Time 2:05 Didn't push squats super hard as I didn't have a spot. Might be a Jesus spot PR 😅. Still babying elbow.

Squat 5327.5 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

225 kg x 1 reps

~ 225.00 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 5750 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

150 kg x 8 reps

~ 186.21 kg 1RM

Bulgarian Split Squats 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

Pullups 0 kg

6 reps

Seated Db Shoulder Press 1600 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

40 kg x 8 reps

~ 49.66 kg 1RM

Cable Curls 4050 kg

45 kg x 30 reps

~ 231.43 kg 1RM

45 kg x 30 reps

~ 231.43 kg 1RM

45 kg x 30 reps

~ 231.43 kg 1RM

Workout July 17, 2026

Time 0:35

Bench Press Wider Grip 2720 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 12 reps

~ 115.20 kg 1RM

Neutral Grip Pull Ups 0 kg

8 reps

10 reps

Workout July 16, 2026

Time 2:00. Still straps on deads on account of my elbow.

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

Deadlift 3792.5 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

260 kg x 2 reps

~ 267.43 kg 1RM

222.5 kg x 3 reps

~ 235.59 kg 1RM

222.5 kg x 3 reps

~ 235.59 kg 1RM

222.5 kg x 3 reps

~ 235.59 kg 1RM

Chest Supported Row 1800 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

30 kg x 12 reps

~ 43.20 kg 1RM

Seated Rows 6000 kg

150 kg x 10 reps

~ 200.00 kg 1RM

150 kg x 10 reps

~ 200.00 kg 1RM

150 kg x 10 reps

~ 200.00 kg 1RM

150 kg x 10 reps

~ 200.00 kg 1RM

Workout July 15, 2026

Time 0:30

DB RDL 800 kg

20 kg x 20 reps

~ 42.35 kg 1RM

20 kg x 20 reps

~ 42.35 kg 1RM

Pushups 0 kg

25 reps

Workout July 14, 2026

Time 1:45. Red bands for close grip. Stack weights on cables.

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

122.5 kg x 6 reps

~ 142.26 kg 1RM

107.5 kg x 7 reps

~ 129.00 kg 1RM

107.5 kg x 7 reps

~ 129.00 kg 1RM

107.5 kg x 7 reps

~ 129.00 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 3230 kg

70 kg x 5 reps

~ 78.75 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

Lat Pulldown 3080 kg

77 kg x 10 reps

~ 102.67 kg 1RM

77 kg x 10 reps

~ 102.67 kg 1RM

77 kg x 10 reps

~ 102.67 kg 1RM

77 kg x 10 reps

~ 102.67 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 252 kg

7 kg x 12 reps

~ 10.08 kg 1RM

7 kg x 12 reps

~ 10.08 kg 1RM

7 kg x 12 reps

~ 10.08 kg 1RM

Cable Side Lateral Raise 72 kg

2 kg x 12 reps

~ 2.88 kg 1RM

2 kg x 12 reps

~ 2.88 kg 1RM

2 kg x 12 reps

~ 2.88 kg 1RM

Facepulls 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 rear deltoid fly 270 kg

7.5 kg x 12 reps

~ 10.80 kg 1RM

7.5 kg x 12 reps

~ 10.80 kg 1RM

7.5 kg x 12 reps

~ 10.80 kg 1RM

Workout July 13, 2026

Time 2:00

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 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

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

Pullups 0 kg

6 reps

Machine Shoulder Press 2000 kg

50 kg x 10 reps

~ 66.67 kg 1RM

50 kg x 10 reps

~ 66.67 kg 1RM

50 kg x 10 reps

~ 66.67 kg 1RM

50 kg x 10 reps

~ 66.67 kg 1RM

EZ curl 1080 kg

12 kg x 30 reps

~ 61.71 kg 1RM

12 kg x 30 reps

~ 61.71 kg 1RM

12 kg x 30 reps

~ 61.71 kg 1RM

Workout July 11, 2026

Time 0:35

Deadlifts 2140 kg

20 kg x 8 reps

~ 24.83 kg 1RM

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

8 reps

12 reps

Workout July 10, 2026

Time 0:10

Chin Ups 0 kg

5 reps

10 reps

Workout July 9, 2026

Time 2:05. Everything felt god awful today, could be the heat. Metal 20kg plate deficit. Still straps on deads cause of my elbow.

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 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 4520 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

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 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

Workout July 8, 2026

Time 0:25

DB RDL 800 kg

20 kg x 20 reps

~ 42.35 kg 1RM

20 kg x 20 reps

~ 42.35 kg 1RM

Push Ups 0 kg

25 reps

Workout July 7, 2026

Time 1:45. Week 1 of new bench block, still nursing shoulder and elbow. Plate stack numbers on cables.

Bench Press 4265 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 6 reps

~ 139.35 kg 1RM

105 kg x 7 reps

~ 126.00 kg 1RM

105 kg x 7 reps

~ 126.00 kg 1RM

105 kg x 7 reps

~ 126.00 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

Pendlay Row 3230 kg

70 kg x 5 reps

~ 78.75 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

Seated Rows 6000 kg

150 kg x 10 reps

~ 200.00 kg 1RM

150 kg x 10 reps

~ 200.00 kg 1RM

150 kg x 10 reps

~ 200.00 kg 1RM

150 kg x 10 reps

~ 200.00 kg 1RM

Incline Bench 1920 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

Tricep Extensions 270 kg

6 kg x 15 reps

~ 9.82 kg 1RM

6 kg x 15 reps

~ 9.82 kg 1RM

6 kg x 15 reps

~ 9.82 kg 1RM

Cable Side Lateral Raise 60 kg

2 kg x 10 reps

~ 2.67 kg 1RM

2 kg x 10 reps

~ 2.67 kg 1RM

2 kg x 10 reps

~ 2.67 kg 1RM

Facepulls 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 rear deltoid fly 270 kg

7.5 kg x 12 reps

~ 10.80 kg 1RM

7.5 kg x 12 reps

~ 10.80 kg 1RM

7.5 kg x 12 reps

~ 10.80 kg 1RM

Workout July 6, 2026

Time 2:15

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 5720 kg

120 kg x 5 reps

~ 135.00 kg 1RM

160 kg x 8 reps

~ 198.62 kg 1RM

160 kg x 8 reps

~ 198.62 kg 1RM

160 kg x 8 reps

~ 198.62 kg 1RM

160 kg x 8 reps

~ 198.62 kg 1RM

Bulgarian Split Squats 1380 kg

20 kg x 5 reps

~ 22.50 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

40 kg x 8 reps

~ 49.66 kg 1RM

Pullups 0 kg

6 reps

Machine Shoulder Press 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

Cable Curls 3150 kg

35 kg x 30 reps

~ 180.00 kg 1RM

35 kg x 30 reps

~ 180.00 kg 1RM

35 kg x 30 reps

~ 180.00 kg 1RM

Workout July 5, 2026

Time 0:30

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 July 2, 2026

Time 1:05. Deload session 3 of 3. Completely skipped bench to give elbow and shoulder a break.

Deficit Deadlift 3920 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

240 kg x 1 reps

~ 240.00 kg 1RM

260 kg x 1 reps

~ 260.00 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

Pullups 0 kg

6 reps

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

Chest Supported Row 1200 kg

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 June 30, 2026

Time 1:30. Deload session 2 of 3. Very light on bench to give shoulder and elbow a break.

Bench Press 2200 kg

70 kg x 8 reps

~ 86.90 kg 1RM

100 kg x 2 reps

~ 102.86 kg 1RM

90 kg x 4 reps

~ 98.18 kg 1RM

90 kg x 4 reps

~ 98.18 kg 1RM

90 kg x 4 reps

~ 98.18 kg 1RM

90 kg x 4 reps

~ 98.18 kg 1RM

Close Grip 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

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

Pullups 0 kg

6 reps

Smith Machine Incline 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 7800 kg

65 kg x 30 reps

~ 334.29 kg 1RM

65 kg x 30 reps

~ 334.29 kg 1RM

65 kg x 30 reps

~ 334.29 kg 1RM

65 kg x 30 reps

~ 334.29 kg 1RM

Cable Side Lateral Raise 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

Facepulls 3060 kg

85 kg x 12 reps

~ 122.40 kg 1RM

85 kg x 12 reps

~ 122.40 kg 1RM

85 kg x 12 reps

~ 122.40 kg 1RM

Seated rear deltoid fly 360 kg

7.5 kg x 12 reps

~ 10.80 kg 1RM

7.5 kg x 12 reps

~ 10.80 kg 1RM

7.5 kg x 12 reps

~ 10.80 kg 1RM

7.5 kg x 12 reps

~ 10.80 kg 1RM

Workout June 29, 2026

Time 1:45. Deload session 1 of 3, brought forward a week due to elbow and shoulder. Plate stack numbers for curls, still light AF though.

Squat 4635 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

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

Romanian Deadlift 3950 kg

70 kg x 5 reps

~ 78.75 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 600 kg

20 kg x 6 reps

~ 23.23 kg 1RM

20 kg x 6 reps

~ 23.23 kg 1RM

20 kg x 6 reps

~ 23.23 kg 1RM

20 kg x 6 reps

~ 23.23 kg 1RM

20 kg x 6 reps

~ 23.23 kg 1RM

Pullups 0 kg

6 reps

Machine 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

Cable Curls 180 kg

2 kg x 30 reps

~ 10.29 kg 1RM

2 kg x 30 reps

~ 10.29 kg 1RM

2 kg x 30 reps

~ 10.29 kg 1RM

Workout June 29, 2026

Time 0:20

Pushups 0 kg

25 reps

Workout June 27, 2026

Time 0:25

DB RDL 816 kg

34 kg x 12 reps

~ 48.96 kg 1RM

34 kg x 12 reps

~ 48.96 kg 1RM

Neutral Grip Pull Ups 0 kg

5 reps

8 reps

10 reps

12 reps

Workout June 25, 2026

Time 0:20

Pushups 0 kg

20 reps

25 reps

Workout June 25, 2026

Time 2:30. Another sweaty session 🥵. Slingshot PR.

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 2430 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 2 reps

~ 174.86 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

Deadlift 3770 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

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

Chest Supported Row 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

Seated row wide grip 4320 kg

90 kg x 12 reps

~ 129.60 kg 1RM

90 kg x 12 reps

~ 129.60 kg 1RM

90 kg x 12 reps

~ 129.60 kg 1RM

90 kg x 12 reps

~ 129.60 kg 1RM

Workout June 23, 2026

Time 1:55. Hot as fuck today and elbow and shoulder still being a dick, but top set of bench moved better than last week. Red bands on close grip. Stack numbers on cables.

Bench Press 3275 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

140 kg x 2 reps

~ 144.00 kg 1RM

127.5 kg x 3 reps

~ 135.00 kg 1RM

127.5 kg x 3 reps

~ 135.00 kg 1RM

127.5 kg x 3 reps

~ 135.00 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

Pullups 0 kg

6 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 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

Cable Side Lateral Raise 72 kg

2 kg x 12 reps

~ 2.88 kg 1RM

2 kg x 12 reps

~ 2.88 kg 1RM

2 kg x 12 reps

~ 2.88 kg 1RM

Facepulls 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 rear deltoid fly 270 kg

7.5 kg x 12 reps

~ 10.80 kg 1RM

7.5 kg x 12 reps

~ 10.80 kg 1RM

7.5 kg x 12 reps

~ 10.80 kg 1RM

Seated Rows 5600 kg

140 kg x 10 reps

~ 186.67 kg 1RM

140 kg x 10 reps

~ 186.67 kg 1RM

140 kg x 10 reps

~ 186.67 kg 1RM

140 kg x 10 reps

~ 186.67 kg 1RM

Workout June 23, 2026

Time 0:20

Neutral Grip Pull Ups 0 kg

5 reps

8 reps

9 reps

Workout June 22, 2026

Time 2:10. Elbow still fucked.

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 (Barbell) 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

belt squat 10880 kg

340 kg x 8 reps

~ 422.07 kg 1RM

340 kg x 8 reps

~ 422.07 kg 1RM

340 kg x 8 reps

~ 422.07 kg 1RM

340 kg x 8 reps

~ 422.07 kg 1RM

Pullups 0 kg

6 reps

Machine Shoulder Press 2000 kg

50 kg x 10 reps

~ 66.67 kg 1RM

50 kg x 10 reps

~ 66.67 kg 1RM

50 kg x 10 reps

~ 66.67 kg 1RM

50 kg x 10 reps

~ 66.67 kg 1RM

Cable Curls 120 kg

2 kg x 30 reps

~ 10.29 kg 1RM

2 kg x 30 reps

~ 10.29 kg 1RM

Workout June 20, 2026

Time 0:15

DB RDL 0 kg

20 kg x 0 reps

Workout June 18, 2026

Time 2:20. Shoulder and elbow still giving grief but seems to be moving well 🤞 Metal 20kg deficit on 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 2447.5 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

167.5 kg x 2 reps

~ 172.29 kg 1RM

152.5 kg x 3 reps

~ 161.47 kg 1RM

152.5 kg x 3 reps

~ 161.47 kg 1RM

152.5 kg x 3 reps

~ 161.47 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 4965 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

235 kg x 3 reps

~ 248.82 kg 1RM

235 kg x 3 reps

~ 248.82 kg 1RM

235 kg x 3 reps

~ 248.82 kg 1RM

235 kg x 3 reps

~ 248.82 kg 1RM

235 kg x 3 reps

~ 248.82 kg 1RM

Chest Supported Row 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

Seated Rows 6400 kg

160 kg x 10 reps

~ 213.33 kg 1RM

160 kg x 10 reps

~ 213.33 kg 1RM

160 kg x 10 reps

~ 213.33 kg 1RM

160 kg x 10 reps

~ 213.33 kg 1RM

Lat Pulldown 1890 kg

63 kg x 10 reps

~ 84.00 kg 1RM

63 kg x 10 reps

~ 84.00 kg 1RM

63 kg x 10 reps

~ 84.00 kg 1RM

Workout June 17, 2026

Time 0:25

Neutral Grip Pull Ups 0 kg

5 reps

6 reps

8 reps

10 reps

Workout June 16, 2026

Time 1:55. Elbow still giving me grief. Plate stack numbers for cables.

Bench Press 2857.5 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

130 kg x 1 reps

~ 130.00 kg 1RM

140 kg x 2 reps

~ 144.00 kg 1RM

127.5 kg x 3 reps

~ 135.00 kg 1RM

127.5 kg x 3 reps

~ 135.00 kg 1RM

127.5 kg x 3 reps

~ 135.00 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 4310 kg

70 kg x 5 reps

~ 78.75 kg 1RM

120 kg x 5 reps

~ 135.00 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

Lat Pulldown 2772 kg

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

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 315 kg

7 kg x 15 reps

~ 11.45 kg 1RM

7 kg x 15 reps

~ 11.45 kg 1RM

7 kg x 15 reps

~ 11.45 kg 1RM

Cable Side Lateral Raise 60 kg

2 kg x 10 reps

~ 2.67 kg 1RM

2 kg x 10 reps

~ 2.67 kg 1RM

2 kg x 10 reps

~ 2.67 kg 1RM

Facepulls 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 rear deltoid fly 270 kg

7.5 kg x 12 reps

~ 10.80 kg 1RM

7.5 kg x 12 reps

~ 10.80 kg 1RM

7.5 kg x 12 reps

~ 10.80 kg 1RM

Workout June 15, 2026

Time 0:25

Pushups 0 kg

20 reps

30 reps

Workout June 15, 2026

Time 2:10

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 5750 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

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

6 reps

Machine Shoulder Press 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

Concentration Curls 480 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

10 kg x 12 reps

~ 14.40 kg 1RM

Workout June 13, 2026

Time 0:25

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

DB RDL 648 kg

27 kg x 12 reps

~ 38.88 kg 1RM

27 kg x 12 reps

~ 38.88 kg 1RM

Workout June 12, 2026

Time 1:05. Catch-up session of accessories missed in the week

belt squat 14000 kg

80 kg x 8 reps

~ 99.31 kg 1RM

160 kg x 8 reps

~ 198.62 kg 1RM

240 kg x 5 reps

~ 270.00 kg 1RM

340 kg x 8 reps

~ 422.07 kg 1RM

340 kg x 8 reps

~ 422.07 kg 1RM

340 kg x 8 reps

~ 422.07 kg 1RM

340 kg x 8 reps

~ 422.07 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

Machine Shoulder Press 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

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 6000 kg

150 kg x 10 reps

~ 200.00 kg 1RM

150 kg x 10 reps

~ 200.00 kg 1RM

150 kg x 10 reps

~ 200.00 kg 1RM

150 kg x 10 reps

~ 200.00 kg 1RM

Cable Curls 4950 kg

55 kg x 30 reps

~ 282.86 kg 1RM

55 kg x 30 reps

~ 282.86 kg 1RM

55 kg x 30 reps

~ 282.86 kg 1RM

Workout June 11, 2026

Time 2:00. Straps on deads to help my elbow again. Left accessories for 4th catch-up session tomorrow.

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 2420 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

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

Deadlift 3805 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

255 kg x 2 reps

~ 262.29 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

Workout June 10, 2026

Time 2:10. Red bands on close grip. Plate stack numbers on cables. Elbow still fucked.

Bench Press 3622.5 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 3 reps

~ 145.59 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 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 4310 kg

70 kg x 5 reps

~ 78.75 kg 1RM

120 kg x 5 reps

~ 135.00 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 150 kg

5 kg x 6 reps

~ 5.81 kg 1RM

5 kg x 6 reps

~ 5.81 kg 1RM

5 kg x 6 reps

~ 5.81 kg 1RM

5 kg x 6 reps

~ 5.81 kg 1RM

5 kg x 6 reps

~ 5.81 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 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

Cable Side Lateral Raise 36 kg

1 kg x 12 reps

~ 1.44 kg 1RM

1 kg x 12 reps

~ 1.44 kg 1RM

1 kg x 12 reps

~ 1.44 kg 1RM

Facepulls 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 rear deltoid fly 270 kg

7.5 kg x 12 reps

~ 10.80 kg 1RM

7.5 kg x 12 reps

~ 10.80 kg 1RM

7.5 kg x 12 reps

~ 10.80 kg 1RM

Workout June 10, 2026

Time 0:25

Neutral Grip Pull Ups 0 kg

6 reps

8 reps

10 reps

12 reps

Workout June 9, 2026

Time 0:50. Missed yesterday and severely truncated session today due to work.

Squat 5870 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

175 kg x 8 reps

~ 217.24 kg 1RM

175 kg x 8 reps

~ 217.24 kg 1RM

Pullups 0 kg

6 reps

Workout June 7, 2026

Time 0:15

Pushups 0 kg

30 reps

40 reps

Workout June 6, 2026

Time 0:25

Chin Ups 0 kg

5 reps

8 reps

9 reps

Workout June 4, 2026

Time 2:15. Straps again on deads to give elbows a break. Metal 20kg deficit on 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 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 4520 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

220 kg x 3 reps

~ 232.94 kg 1RM

Chest Supported Row 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

Kelso Shrugs 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

Lat Pulldown 2268 kg

63 kg x 12 reps

~ 90.72 kg 1RM

63 kg x 12 reps

~ 90.72 kg 1RM

63 kg x 12 reps

~ 90.72 kg 1RM

Workout June 4, 2026

Time 0:20

Pushups 0 kg

25 reps

Workout June 3, 2026

Time 2:05. Yep elbows still cooked, anything grip related is pain.

Bench Press 3612.5 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

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

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

Pendlay Row 3470 kg

70 kg x 5 reps

~ 78.75 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 0 kg

6 reps

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 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 Side Lateral Raise 60 kg

2 kg x 10 reps

~ 2.67 kg 1RM

2 kg x 10 reps

~ 2.67 kg 1RM

2 kg x 10 reps

~ 2.67 kg 1RM

Facepulls 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

Seated rear deltoid fly 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

Workout June 2, 2026

Time 2:05 Into new block. Elbows still causing grief.

Squats 4997.5 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

225 kg x 2 reps

~ 231.43 kg 1RM

191.5 kg x 5 reps

~ 215.44 kg 1RM

191.5 kg x 5 reps

~ 215.44 kg 1RM

191.5 kg x 5 reps

~ 215.44 kg 1RM

Romanian Deadlift 5750 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

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

6 reps

Machine Shoulder Press 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

Cable Curls 750 kg

18.75 kg x 20 reps

~ 39.71 kg 1RM

18.75 kg x 20 reps

~ 39.71 kg 1RM

Workout June 2, 2026

Time 0:20

DB RDL 1200 kg

20 kg x 20 reps

~ 42.35 kg 1RM

20 kg x 20 reps

~ 42.35 kg 1RM

20 kg x 20 reps

~ 42.35 kg 1RM

Workout May 31, 2026

Time 0:25

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

Chinups 0 kg

6 reps

15 reps

Workout May 29, 2026

Time 0:25

Bench Press Wider Grip 2480 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

Chin Ups 0 kg

5 reps

15 reps

Workout May 28, 2026

Time 0:20

DB RDL 1200 kg

20 kg x 20 reps

~ 42.35 kg 1RM

20 kg x 20 reps

~ 42.35 kg 1RM

20 kg x 20 reps

~ 42.35 kg 1RM

Workout May 28, 2026

Time 1:45. Deload session 3 of 3. Elbows still being a dick.

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 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 2880 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

240 kg x 1 reps

~ 240.00 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

Seated Rows 4400 kg

110 kg x 10 reps

~ 146.67 kg 1RM

110 kg x 10 reps

~ 146.67 kg 1RM

110 kg x 10 reps

~ 146.67 kg 1RM

110 kg x 10 reps

~ 146.67 kg 1RM

Lat Pulldown 2520 kg

63 kg x 10 reps

~ 84.00 kg 1RM

63 kg x 10 reps

~ 84.00 kg 1RM

63 kg x 10 reps

~ 84.00 kg 1RM

63 kg x 10 reps

~ 84.00 kg 1RM

Workout May 27, 2026

Time 1:40. Deload session 2 of 3

Bench Press 2950 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 5 reps

~ 123.75 kg 1RM

110 kg x 5 reps

~ 123.75 kg 1RM

110 kg x 5 reps

~ 123.75 kg 1RM

Larsen Press 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 2850 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

100 kg x 5 reps

~ 112.50 kg 1RM

Pullups 0 kg

6 reps

Incline Bench 2440 kg

61 kg x 8 reps

~ 75.72 kg 1RM

61 kg x 8 reps

~ 75.72 kg 1RM

61 kg x 8 reps

~ 75.72 kg 1RM

61 kg x 8 reps

~ 75.72 kg 1RM

61 kg x 8 reps

~ 75.72 kg 1RM

Tricep Extensions 336 kg

7 kg x 12 reps

~ 10.08 kg 1RM

7 kg x 12 reps

~ 10.08 kg 1RM

7 kg x 12 reps

~ 10.08 kg 1RM

7 kg x 12 reps

~ 10.08 kg 1RM

Facepulls 432 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

9 kg x 12 reps

~ 12.96 kg 1RM

Seated rear deltoid fly 240 kg

7.5 kg x 8 reps

~ 9.31 kg 1RM

7.5 kg x 8 reps

~ 9.31 kg 1RM

7.5 kg x 8 reps

~ 9.31 kg 1RM

7.5 kg x 8 reps

~ 9.31 kg 1RM

Workout May 26, 2026

Time 1:50. Deload session 1 of 3.

Squat 4245 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 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

Romanian Deadlift 3230 kg

70 kg x 5 reps

~ 78.75 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

12 reps

Pullups 0 kg

6 reps

Machine Shoulder Press 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

Cable Curls 2700 kg

45 kg x 20 reps

~ 95.29 kg 1RM

45 kg x 20 reps

~ 95.29 kg 1RM

45 kg x 20 reps

~ 95.29 kg 1RM

Workout May 26, 2026

Time 0:15

Chin Ups 0 kg

5 reps

8 reps

12 reps

Workout May 24, 2026

Time 0:20

Pushups 0 kg

20 reps

25 reps

30 reps

Workout May 21, 2026

Time 0:20

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

Workout May 21, 2026

Time 2:05. Second day in a row benching, elbows still a mess. Actually failed second back down set of 110kg 🤣, need the deload next week. Straps on deads as my elbows weren't enjoying gripping.

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 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 2450 kg

110 kg x 8 reps

~ 136.55 kg 1RM

110 kg x 7 reps

~ 132.00 kg 1RM

100 kg x 8 reps

~ 124.14 kg 1RM

Deadlift 3990 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

250 kg x 2 reps

~ 257.14 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

Chest Supported Row 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 0 kg

5 reps

Workout May 20, 2026

Time 2:00. Hungover session after winning the league last night. Elbows still giving me grief. Red bands on close grip. Plate stack numbers on cables. Sacked off lateral raises cause they hurt.

Bench Press 3900 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 4 reps

~ 141.82 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 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 3650 kg

70 kg x 5 reps

~ 78.75 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

110 kg x 6 reps

~ 127.74 kg 1RM

Pullups 0 kg

8 reps

Incline Bench 2592 kg

81 kg x 8 reps

~ 100.55 kg 1RM

81 kg x 8 reps

~ 100.55 kg 1RM

81 kg x 8 reps

~ 100.55 kg 1RM

81 kg x 8 reps

~ 100.55 kg 1RM

Tricep Extensions 360 kg

6 kg x 20 reps

~ 12.71 kg 1RM

6 kg x 20 reps

~ 12.71 kg 1RM

6 kg x 20 reps

~ 12.71 kg 1RM

Cable Curls 300 kg

5 kg x 20 reps

~ 10.59 kg 1RM

5 kg x 20 reps

~ 10.59 kg 1RM

5 kg x 20 reps

~ 10.59 kg 1RM

Facepulls 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 rear deltoid fly 270 kg

7.5 kg x 12 reps

~ 10.80 kg 1RM

7.5 kg x 12 reps

~ 10.80 kg 1RM

7.5 kg x 12 reps

~ 10.80 kg 1RM

Workout May 19, 2026

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 May 18, 2026

Time 1:40. Elbows and knees a bit fucked from a MTB incident 😅 but that's an equal PR on squats. Cut session short for a crucial football match.

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 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

belt squat 10880 kg

340 kg x 8 reps

~ 422.07 kg 1RM

340 kg x 8 reps

~ 422.07 kg 1RM

340 kg x 8 reps

~ 422.07 kg 1RM

340 kg x 8 reps

~ 422.07 kg 1RM

Lat Pulldown 2520 kg

63 kg x 10 reps

~ 84.00 kg 1RM

63 kg x 10 reps

~ 84.00 kg 1RM

63 kg x 10 reps

~ 84.00 kg 1RM

63 kg x 10 reps

~ 84.00 kg 1RM

Workout May 14, 2026

Time 2:20. No handout on bench was interesting 😅. Metal 20kg deficit on deads, no bands.

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 2442.5 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

152.5 kg x 3 reps

~ 161.47 kg 1RM

152.5 kg x 3 reps

~ 161.47 kg 1RM

152.5 kg x 3 reps

~ 161.47 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 4870 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

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

230 kg x 3 reps

~ 243.53 kg 1RM

230 kg x 3 reps

~ 243.53 kg 1RM

Chest Supported Row 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

Kelso Shrugs 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

40 kg x 0 reps

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

Workout May 12, 2026

Time 2:00. Stack numbers on cables.

Bench Press 3900 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 4 reps

~ 141.82 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

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 4550 kg

70 kg x 5 reps

~ 78.75 kg 1RM

120 kg x 5 reps

~ 135.00 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 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

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 510 kg

6 kg x 30 reps

~ 30.86 kg 1RM

6 kg x 30 reps

~ 30.86 kg 1RM

6 kg x 25 reps

~ 18.00 kg 1RM

Cable Side Lateral Raise 45 kg

1 kg x 15 reps

~ 1.64 kg 1RM

1 kg x 15 reps

~ 1.64 kg 1RM

1 kg x 15 reps

~ 1.64 kg 1RM

Facepulls 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 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 May 11, 2026

Time 2:15

Squat 5102.5 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

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 5910 kg

70 kg x 5 reps

~ 78.75 kg 1RM

120 kg x 5 reps

~ 135.00 kg 1RM

155 kg x 8 reps

~ 192.41 kg 1RM

155 kg x 8 reps

~ 192.41 kg 1RM

155 kg x 8 reps

~ 192.41 kg 1RM

155 kg x 8 reps

~ 192.41 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

Lat Pulldown 2632 kg

77 kg x 8 reps

~ 95.59 kg 1RM

84 kg x 8 reps

~ 104.28 kg 1RM

84 kg x 8 reps

~ 104.28 kg 1RM

84 kg x 8 reps

~ 104.28 kg 1RM

Seated Db Shoulder Press 1760 kg

55 kg x 8 reps

~ 68.28 kg 1RM

55 kg x 8 reps

~ 68.28 kg 1RM

55 kg x 8 reps

~ 68.28 kg 1RM

55 kg x 8 reps

~ 68.28 kg 1RM

Cable Curls 360 kg

6 kg x 20 reps

~ 12.71 kg 1RM

6 kg x 20 reps

~ 12.71 kg 1RM

6 kg x 20 reps

~ 12.71 kg 1RM

Workout May 9, 2026

Time 0:25

Bench Press Wider Grip 2480 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

Workout May 8, 2026

Time 0:20

Bulgarian Split Squats 444 kg

15 kg x 12 reps

~ 21.60 kg 1RM

22 kg x 12 reps

~ 31.68 kg 1RM

Workout May 8, 2026

Time 2:00. Third day in a row training. Weird 21kg bar for incline. Plate stack numbers for cables

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 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 3470 kg

70 kg x 5 reps

~ 78.75 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

Seated Rows 6720 kg

140 kg x 12 reps

~ 201.60 kg 1RM

140 kg x 12 reps

~ 201.60 kg 1RM

140 kg x 12 reps

~ 201.60 kg 1RM

140 kg x 12 reps

~ 201.60 kg 1RM

Incline Bench 2432 kg

76 kg x 8 reps

~ 94.34 kg 1RM

76 kg x 8 reps

~ 94.34 kg 1RM

76 kg x 8 reps

~ 94.34 kg 1RM

76 kg x 8 reps

~ 94.34 kg 1RM

Tricep Extensions 462 kg

6 kg x 30 reps

~ 30.86 kg 1RM

6 kg x 25 reps

~ 18.00 kg 1RM

6 kg x 22 reps

~ 14.40 kg 1RM

Cable Side Lateral Raise 45 kg

1 kg x 15 reps

~ 1.64 kg 1RM

1 kg x 15 reps

~ 1.64 kg 1RM

1 kg x 15 reps

~ 1.64 kg 1RM

Facepulls 405 kg

9 kg x 15 reps

~ 14.73 kg 1RM

9 kg x 15 reps

~ 14.73 kg 1RM

9 kg x 15 reps

~ 14.73 kg 1RM

Seated rear deltoid fly 337.5 kg

7.5 kg x 15 reps

~ 12.27 kg 1RM

7.5 kg x 15 reps

~ 12.27 kg 1RM

7.5 kg x 15 reps

~ 12.27 kg 1RM

Workout May 7, 2026

Time 1:55. Hybrid Tuesday/ Thursday session cause of bank holiday. Red bands on close grip.

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

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 3760 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

255 kg x 2 reps

~ 262.29 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

Chest Supported Row 1680 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

35 kg x 12 reps

~ 50.40 kg 1RM

Lat Pulldown 3192 kg

70 kg x 12 reps

~ 100.80 kg 1RM

70 kg x 12 reps

~ 100.80 kg 1RM

63 kg x 12 reps

~ 90.72 kg 1RM

63 kg x 12 reps

~ 90.72 kg 1RM

Workout May 6, 2026

Time 2:10. This week a bit of a mess with a bank holiday and a work trip, feel like arse.

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

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

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

Machine Shoulder Press 2000 kg

50 kg x 10 reps

~ 66.67 kg 1RM

50 kg x 10 reps

~ 66.67 kg 1RM

50 kg x 10 reps

~ 66.67 kg 1RM

50 kg x 10 reps

~ 66.67 kg 1RM

Barbell Curls 900 kg

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 May 6, 2026

Time 0:25

Chin Ups 0 kg

5 reps

10 reps

15 reps

DB RDL 768 kg

32 kg x 12 reps

~ 46.08 kg 1RM

32 kg x 12 reps

~ 46.08 kg 1RM

Workout May 4, 2026

Time 0:20

Push Ups 0 kg

20 reps

30 reps

Workout May 3, 2026

Time 0:30

Pullups 0 kg

5 reps

10 reps

15 reps

Workout April 30, 2026

Time 0:10

DB RDL 800 kg

20 kg x 20 reps

~ 42.35 kg 1RM

20 kg x 20 reps

~ 42.35 kg 1RM

Workout April 30, 2026

Time 2:00. Metal 20kg deficit on 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 2277.5 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

152.5 kg x 3 reps

~ 161.47 kg 1RM

152.5 kg x 3 reps

~ 161.47 kg 1RM

152.5 kg x 3 reps

~ 161.47 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 4520 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

220 kg x 3 reps

~ 232.94 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

Kelso Shrugs 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

Lat Pulldown 3010 kg

77 kg x 10 reps

~ 102.67 kg 1RM

77 kg x 10 reps

~ 102.67 kg 1RM

77 kg x 10 reps

~ 102.67 kg 1RM

70 kg x 10 reps

~ 93.33 kg 1RM

Workout April 28, 2026

Time 2:05. Numbered weight stack again for cables.

Bench Press 4287.5 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

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 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 4430 kg

70 kg x 5 reps

~ 78.75 kg 1RM

120 kg x 5 reps

~ 135.00 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 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

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 315 kg

7 kg x 15 reps

~ 11.45 kg 1RM

7 kg x 15 reps

~ 11.45 kg 1RM

7 kg x 15 reps

~ 11.45 kg 1RM

Cable Side Lateral Raise 55 kg

2 kg x 10 reps

~ 2.67 kg 1RM

2 kg x 10 reps

~ 2.67 kg 1RM

1 kg x 15 reps

~ 1.64 kg 1RM

Facepulls 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 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 April 28, 2026

Time 2:05. Numbered stack on cables again.

Bench Press 4287.5 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

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 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 4430 kg

70 kg x 5 reps

~ 78.75 kg 1RM

120 kg x 5 reps

~ 135.00 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 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

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 315 kg

7 kg x 15 reps

~ 11.45 kg 1RM

7 kg x 15 reps

~ 11.45 kg 1RM

7 kg x 15 reps

~ 11.45 kg 1RM

Cable Side Lateral Raise 55 kg

2 kg x 10 reps

~ 2.67 kg 1RM

2 kg x 10 reps

~ 2.67 kg 1RM

1 kg x 15 reps

~ 1.64 kg 1RM

Facepulls 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 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 April 27, 2026

Time 2:10

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 5750 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

150 kg x 8 reps

~ 186.21 kg 1RM

Bulgarian Split Squats (Barbell) 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 180 kg

7.5 kg x 6 reps

~ 8.71 kg 1RM

7.5 kg x 6 reps

~ 8.71 kg 1RM

7.5 kg x 6 reps

~ 8.71 kg 1RM

7.5 kg x 6 reps

~ 8.71 kg 1RM

Machine Shoulder Press 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

Cable Curls 1275 kg

21.25 kg x 15 reps

~ 34.77 kg 1RM

21.25 kg x 15 reps

~ 34.77 kg 1RM

21.25 kg x 15 reps

~ 34.77 kg 1RM

21.25 kg x 15 reps

~ 34.77 kg 1RM

Workout April 26, 2026

Time 0:30

Bench Press Wider Grip 2960 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 15 reps

~ 130.91 kg 1RM

Neutral Grip Pull Ups 0 kg

8 reps

12 reps

DB RDL 768 kg

32 kg x 12 reps

~ 46.08 kg 1RM

32 kg x 12 reps

~ 46.08 kg 1RM

Lift Much

Beta

Latest Workouts

Daniel Menz 0 kg

Workout August 30, 2026

Neutral Grip Pull Ups 0 kg

Chris Morrow 11747.5 kg

Workout August 27, 2026

Bench Press 1300 kg

slingshot bench 2302.5 kg

Bench Press 2520 kg

Deadlift 4185 kg

Pullups 0 kg

Chest Supported Row 1440 kg

Daniel Menz 0 kg

Workout August 27, 2026

Pushups 0 kg

Daniel Menz 800 kg

Workout August 26, 2026

DB RDL 800 kg

Chris Morrow 13675.5 kg

Workout August 25, 2026

Bench Press 3580.5 kg

Larsen Press 2400 kg

Pendlay Row 4310 kg

Pullups 0 kg

Incline Bench 2560 kg

Tricep Extensions 240 kg

Cable Side Lateral Raise 60 kg

Facepulls 300 kg

Seated rear deltoid fly 225 kg

Chris Morrow 14910 kg

Workout August 24, 2026

Squat 5370 kg

Bulgarian Split Squats 1760 kg

Romanian Deadlift 5910 kg

Pullups 0 kg

Seated Db Shoulder Press 1600 kg

Cable Curls 270 kg

Chris Morrow 17832.5 kg

Workout August 20, 2026

Bench Press 1300 kg

slingshot bench 2272.5 kg

Close Grip Bench 2160 kg

Deficit Deadlift 3700 kg

Close Grip Pulldown 2800 kg

Seated Rows 5600 kg

Chris Morrow 5828.5 kg

Workout August 19, 2026

Bench Press 3887.5 kg

Pullups 0 kg

Chest Supported Row 1200 kg

Tricep Extensions 216 kg

Cable Side Lateral Raise 60 kg

Facepulls 240 kg

Seated rear deltoid fly 225 kg

Daniel Menz 3740 kg

Workout August 18, 2026

Bench Press Wider Grip 1760 kg

Deadlifts 1980 kg

Neutral Grip Pull Ups 0 kg

Daniel Menz 1920 kg

Workout August 15, 2026

Bench Press Wider Grip 1920 kg

Neutral Grip Pull Ups 0 kg

Daniel Menz 0 kg

Workout August 14, 2026

Neutral Grip Pull Ups 0 kg

Chris Morrow 14852.5 kg

Workout August 13, 2026

Bench Press 1300 kg

slingshot bench 2442.5 kg

Bench Press 2580 kg

Deadlift 4130 kg

Chest Supported Row 1600 kg

Lat Pulldown 2800 kg

Chris Morrow 14326 kg

Workout August 11, 2026

Bench Press 4000 kg

Close Grip Bench 2280 kg