My road to a 200kg Competition RAW Bench Press

Hello everybody.

I like this forum and have been reading on it for some time now. So I thought I should make an account and start posting some here.

I'm gonna try something new and bench 6-7 times a week, hence the journal name. I've tried benching 5 times a week before with good results but now I'm gonna go a little bit further. My biggest focus is on the bench press but I will try to get my deadlift up without getting back pain. I've had back troubles for a lot of years so hopefully I can train deadlift for a period without getting hurt.

I got some advice from a guy who has been benching 6-7 times a week for a year now with great results, so it's gonna be really interesting too see how it goes. I will mostly bench press with my feet in the air because I feel it works the best for me.

Age: 24
Bodyweight: Around 90kgs

My long term goal is to get a 200kg bench press with a pause raw.

I will copy in my last weeks of training

9th of July

Close-grip bench press with feet-up and black rubber band
60kgx5repsx2set
90kgx3reps
112,5kgx3repsx5set

Pullups
BWx10repsx3set

Then I did some isolation-exercises for shoulders, biceps and abs.

Friday 10 july

FU Bench Press with pause
60kgx?reps
90kgx5repsx2set
110kgx4reps
130kgx2reps
135kgx6repsx4set

Standing dumbbell extensions (triceps)
10kgx20reps
20kgx10repsx3set

Bench rows
70kgx5reps
90kgx4reps+1 no touch
100kgx4reps+ 1 no touch
70kgx10reps

Finished off with some ab-work.


Saturday 11 july

FU bench press with pause
60kgx?repsx2set
90kgx5repsx2set
110kgx4reps
130kgx2reps
150kgx2reps
155kgx2reps
160kgx2repsx3set

Flyes
10kgx20repsx2set
20kgx10reps
24kgx10repsx2set

Muscle ups (Rings)
BWx3repsx3set

Ice cream makers (Rings)
BWx4repsx4set

Pull-ups (Rings)
BWx10reps

Medicineball-throws
xkgx5repsx3set

Some ab-work.

Monday 13 july

Some jumprope

FU-Bench Press with pause
60kgx?repsx2set
90kgx5repsx2set
110kgx4reps
130kgx2reps
137,5kgx5repsx5set

Deficit deadlift
70kgx?repsx2set
120kgx5reps
150kgx3reps
175kgx5repsx3set

Leg extensions
10repsx3set

Leg curl
10repsx3set

Some ab-work.

Tuesday 14 july

Some jumprope

Reverese hypers superset Situps (Pilates ball)
0kg+0kgx10+10repsx3set

FU-Bench Press with slow negative and pause (4ct-7ct on the way down)
60kgx?repsx2set
90kgx5repsx2set
110kgx4reps
130kgx3reps
135kgx3reps
140kgx3reps
145kgx3reps
135kgx3reps

Pullups
BWx5repsx2set
BW+25kgx5reps
BW+40kgx5reps
BW+60kgx2reps+1 fail
BWx15reps

Then some light isolation exercises for shoulders.

Wednesday 15 july

Close-grip FU-Bench with pause
60kgx?repsx2set
90kgx5repsx2set
110kgx4reps
130kgx2reps
140kgx5repsx4set
130kgx6reps

Military press
50kgx5repsx3set

Dumbbell rows
39kgx8repsx4set

Then some ab-work.

Thursday 16 july

Some jumprope.

Medium grip FU-bench with green bands (probably 40kgs at the top)
60kgx5repsx2set
90kgx5reps
100kgx5repsx4set

Flyes
5kgx50repsx2set

Rear-delt flyes
5kgx15repsx3set

Some biceps.


Friday 17 july

Some jumprope.

FU-Bench with pause
60kgx?repsx2set
90kgx5repsx2set
110kgx4reps
130kgx2reps
137,5kgx6repsx5set

Standing triceps extensions with dumbbell
10kgx20repsx2set
20kgx10repsx3set

Bench rows
70kgx5reps
90kgx5repsx4set
70kgx10reps

Face-pulls
20kgx20repsx2set

Some abs.


Saturday 18 july

FU-Bench with pause
60kgx?repsx2set
90kgx5repsx2set
110kgx4reps
130kgx4reps
142,5kgx4reps
147,5kgx4reps
152,5kgx4reps
130kgx4reps

Incline flyes
10kgx20repsx2set
20kgx10reps
24kgx10repsx2set

Front lever rows
2sets

Rear delt flyes
7,5kgx10repsx5set

Some core-exercises.

Training summary for the bench press week 29

I only count the worksets for the statistics. But since I always do the same warm-up before the worksets that parameter doesn't change.

Number of training sessions: 6
Total volume: 16672kg
Average weight: 138kg
Average reps per set: 4,86 reps
Total number of reps: 141 reps
Total number of sets: 30 sets

Only the bench press were included in these calculations.

Next week I plan to have the volume lower and the intensity/average weight higher. I aim to get the average number of reps per set under 4. So my plan is to wave intensity and volume every other week and see what happens. Right now it feels good so it will be very interesting too see how much I can gain from this if I can keep it up.

Monday 20 july

Reverse hypers superset pushups on pilates ball
0kg+0kgx10reps+15repsx3set

FU-Bench Press with pause
60kgx?repsx2set
90kgx5repsx2set
110kgx4reps
130kgx2reps
140kgx5repsx5set

Deficit deadlift
70kgx?repsx2set
120kgx5reps
150kgx3reps
180kgx1reps
180kgx5repsx3set

Leg extensions
10repsx3set

Leg curl
10repsx3set

Some ab-work.

Here is the 5th set on 140kg from yesterday.

https://www.youtube.com/watch? v=vDUcXJ3_Mvk&feature=youtu.be

That was moving pretty fast!
I'll be following, it looks like you have a really interesting set-up. Do you do feet-up solely because it's easier on your back?

That was moving pretty fast!
I'll be following, it looks like you have a really interesting set-up. Do you do feet-up solely because it's easier on your back?

Thanks!

The biggest reasion I do benching with my feet-up is because the training effect is much much higher for me. For some reason I have a hard time increasing my regular bench press with bench pressing haha. So I have to do lots of dips, triceps, shoulders and chest exercises to be in shape. But when I bench with my feet-up without leg drive I almost don't need any assistance exercises. Last year I've been benching with my feet down all year and the results wasn't so good. So now I'm going back to what works the best for me which is training with my feet-up most of the time and then a couple of weeks before competition I will put them down to get my technique in place.

Very, very impressive! I'm going to follow this!!!

I never do FU-benchpress and have never considered it. You still have a good arch doing FU - impressive. Is it something that you will recommend trying out?

What about them squats?

Very, very impressive! I'm going to follow this!!!

I never do FU-benchpress and have never considered it. You still have a good arch doing FU - impressive. Is it something that you will recommend trying out?

What about them squats?

Thank you  :)

I personally love doing FU-benchpress. I you have solid technique with regular bench press I can recommend FU-bench. If you try it my tip is to focus on to have a tight upper back (shoulder blades together etc.) and not allow your shoulders to roll forward in the bottom. With good technique there is less wear and tear plus you will also get really good upper body control. Your pecs really have to work hard at the bottom och your upper back has to stay tight by it's own (no legdrive to help you here). So I think that's a big factor why it works so great for me and others who have tried it.

Here is a really inspiring interview with a great bencher who always train with his feet up:
http://www.criticalbench.com/Rock-Lewis-Bench-Presser.htm

Tuesday 21 july

FU-Bench Press with pause
60kgx?repsx2set
90kgx5repsx2set
110kgx4set
130kgx2reps
150kgx3reps
160kgx3reps PB (But the pauses weren't so good, video will come soon)
150kgx3repsx3set (Lowered the weight to focus on good pauses and speed)

Pullups
BWx5repsx2set
BW+25kgx5repsx4set
BWx10reps

Rear delt-flyes
7,5kgx10repsx4set
10kgx10reps

Some core-work and rotator cuff.

Here is 160kg from today.

https://www.youtube.com/watch? v=Nza1uU0S7O4&feature=youtu.be

Quote from: RussianBear on July 21, 2015, 09:03:40 PM

Very, very impressive! I'm going to follow this!!!

I never do FU-benchpress and have never considered it. You still have a good arch doing FU - impressive. Is it something that you will recommend trying out?

What about them squats?

Thank you  :)

I personally love doing FU-benchpress. I you have solid technique with regular bench press I can recommend FU-bench. If you try it my tip is to focus on to have a tight upper back (shoulder blades together etc.) and not allow your shoulders to roll forward in the bottom. With good technique there is less wear and tear plus you will also get really good upper body control. Your pecs really have to work hard at the bottom och your upper back has to stay tight by it's own (no legdrive to help you here). So I think that's a big factor why it works so great for me and others who have tried it.

Here is a really inspiring interview with a great bencher who always train with his feet up:
http://www.criticalbench.com/Rock-Lewis-Bench-Presser.htm

Very inspiring. Thank you a lot - I feel like I learned something that I can use for myself today :)

@Green snake press is essentially a band press with a green band/elastic. The reason why I call it that is somewhat far out. 

Impressive 160 kilo Bench!

Quote from: Bankmeister on July 21, 2015, 10:45:50 PM

Quote from: RussianBear on July 21, 2015, 09:03:40 PM

Very, very impressive! I'm going to follow this!!!

I never do FU-benchpress and have never considered it. You still have a good arch doing FU - impressive. Is it something that you will recommend trying out?

What about them squats?

Thank you  :)

I personally love doing FU-benchpress. I you have solid technique with regular bench press I can recommend FU-bench. If you try it my tip is to focus on to have a tight upper back (shoulder blades together etc.) and not allow your shoulders to roll forward in the bottom. With good technique there is less wear and tear plus you will also get really good upper body control. Your pecs really have to work hard at the bottom och your upper back has to stay tight by it's own (no legdrive to help you here). So I think that's a big factor why it works so great for me and others who have tried it.

Here is a really inspiring interview with a great bencher who always train with his feet up:
http://www.criticalbench.com/Rock-Lewis-Bench-Presser.htm

Very inspiring. Thank you a lot - I feel like I learned something that I can use for myself today :)

@Green snake press is essentially a band press with a green band/elastic. The reason why I call it that is somewhat far out. 

Impressive 160 kilo Bench!

Happy to hear that. I hope you can gain something from that :)

Haha okay in that case I think I did some Green snake presses last week ;)

Wednesday 22 july

Jumprope

Close-grip FU-Bench with pause
60kgx?repsx2set
90kgx5repsx2set
110kgx4reps
130kgx2reps
145kgx3repsx5set (Video from 3rd set)

Military press
50kgx5reps
60kgx5repsx3set

Dumbbell rows
39kgx8repsx4set

Then some ab-work.

https://www.youtube.com/watch? v=mD2bWiGlSec&feature=youtu.be

Thursday 23 july

Jump rope

Green Snake Press shoutout to RussianBear  8)
Medium grip FU-bench with green bands (probably 40kgs at the top)
60kgx3repsx3set
90kgx3reps
110kgx3repsx5set

Muscle-ups (Rings)
BWx3repsx4sets

Ice cream makers
BWx4repsx3sets

Reverse curls
20kgx20repsx3set

Some handstands at the end.

https://www.youtube.com/watch? v=VCZbRqcWVf8&feature=youtu.be

Nice! You gotta lov' them green snake presses!  8)

Monday 27 july

Got sick on friday so missed a few days of training.

AM-session
30 minutes of shot put

PM-session
FU-Bench Press with pause
60kgx?repsx2set
90kgx5repsx2set
110kgx4reps
130kgx2reps
140kgx6repsx5set

Lying triceps exentensions with dumbbells
4kgx30repsx2sets

Rear delt flyes
7,5kgx10repsx4sets

Then some rotator cuff, pullups and forearms.

Tuesday 28 july

AM-session
60 minutes of shot put

PM-session
FU-Bench Press with pause
60kg?repsx2set
90kgx5repsx2set
110kgx4reps
130kgx2reps
142,5kgx5repsx5set

Deficit deadlift
70kg?repsx2sets
120kgx5reps
150kgkx3reps
170kgx1reps
185kgx5reps
170kgx5reps

Triceps extensions with dumbbell (Standing)
10kgx?repsx2sets
20kgx10repsx2set

Pushdown
10reps

Then some core-work.

Wednesday 29 july

FU-Bench Press (Medium grip) with pause
60kg?repsx2sets
90kgx5repsx2sets
110kgx4reps
125kgx6repsx4set

Military press
50kgx5reps
60kgx5repsx3set

Dumbbell Rows
39kgx8repsx4sets

Lateral raises
10kgx10reps

Rear delt flyes
7,5kgx10repsx4set

Some abs.

Thursday 30 july

Sumo deadlift
60kgx8repsx3set

FU-Bench Press with pause
60kgx?repsx2set
90kgx5repsx2set
110kgx4reps
130kgx2reps
142,5kgx6repsx5set

Bench rows
70kgx5reps
90kgx5reps
102,5kgx4reps+2 fails
70kgx10repsx3set

Medicine ball throws
5repsx4sets

Plyo-push ups (On to chairs)
BWx5repsx4set

Facepulls 2 sets

Friday 31 july

Close grip FU-Bench Press with pause
60kgx?repsx3set
90kgx5repsx2set
110kgx4reps
130kgx2reps
140kgx4repsx5set

Here's a picture of my barpath from the second set :)
http://oi61.tinypic.com/2yvpf8h.jpg



Pullups
BWx8reps
BW+25kgx5repsx5set

Then som biceps and abs

Man, that's a really consistent bar path!

Thanks! I was really surprised at how straight and consistent my bar path was (especially considering it was close grip FU-Bench) 8)

Saturday 1 august

Some jumprope

FU-Bench with pause
60kgx?repsx2set
90kgx5repsx2set
110kgx4reps
130kgx2reps
150kgx4reps
160kgx5reps PR  :D
150kgx4repsx3set

Incline flyes
10kgx20repsx2set
20kgx10repsx3set

Triceps extension with dumbbell
10kgx20reps
20kgx10repsx3set

Rear delt flyes
7,5kgx10repsx5set

Some abs.

Todays session felt great. It seems to work really good with 6 bench sessions a week for me. Little surprised I managed to do a big PR after benching 6 days in row.

Sunday 2 august

Jumprope

Deficit deadlift
70kgx?repsx2sets
120kgx5reps
150kgx3reps
170kgx2reps
190kgx5reps

Leg extensions
10repsx3sets

Leg curls
10repsx3sets

Lunges
8repsx2sets

Medium grip FU-Bench with pause and slow negatives
60kgx?repsx2sets
90kgx5repsx2sets
110kgx4reps
120kgx6repsx4sets

Plyo push up
BWx4repsx3sets

Some abs.

Training summary for the bench press week 31

I only count the worksets for the statistics. But since I always do the same warm-up before the worksets that parameter doesn't change.

Number of training sessions: 7
Total volume: 21676kg (32876kg  if you calculate everything from 50% and up)
Average weight: 138kg
Average reps per set: 5,27 reps
Total number of reps: 174 reps (286 reps  if you calculate everything from 50% and up)
Total number of sets: 33 sets (61 sets if you calculate everything from 50% and up)



Only the bench press were included in these calculations.

This is the first week back at work after my holiday for 4 weeks. I travel a lot at work so it might be challening for me to train as much as I have to every week. So this first week back at work I'm out and traveling. Didn't train anything yesterday but hope I can do train everyday for the rest of the week.

 Tuesday 4 august

 FU-Bench with pause
 60kgx?repsx2sets
 90kgx5repsx2sets
 110kgx4reps
 130kgx2reps
 145kgx5repsx5set

 Pullups
 BWx10reps
 BW+25kgx5repsx4set
 BWx10reps

 Rear delt flyes
 10kgx10repsx4sets

 Then some core work.

Wednesday 5 august

 FU-Bench with pause
 60kgx?repsx2set
 90kgx5repsx2set
 110kgx4reps
 130kgx2reps
 152,5kgx3repsx5set

 Military press
 50kgx5reps
 60kgx5repsx3set

 Dumbbell rows
 40kgx8repsx4set

 Some core-work.

Thursday 6 August

FU-Bench with pause
60kgx?repsx2sets
90kgx5repsx2sets
110kgx4reps
130kgx2reps
142,5kgx3repsx5set

Plyo push up
BWx4repsx5sets

Kai curls
3sets

Scott curls
4sets

Reverse curls
2sets

Then some abs and pullovers.

Friday 7 August

FU-Bench with pause
60kgx?repsx2sets
90kgx5repsx2sets
110kgx3reps
130kgx2reps
150kgx2reps
160kgx2reps
170kgx2reps PR (Bad pauses)
175kgx2reps PR  :) (Without pause)
110kgx4reps

Felt really strong in the FU-bench but technique wasn't so good. All the benches and floor in this gym are crooked/slanting so it makes it real hard to push straight while benching.

Bench press throws in smith machine
30kgx6repsx4sets

Pushdown
10repsx4sets

Bench rows
70kgx5reps
90kgx5repsx5sets
70kgx10repsx2set

Abs 4sets

Congrats on the PR! Sketchy benches are no fun, but they seem to be the norm in most gyms...

Congrats on the PR! Sketchy benches are no fun, but they seem to be the norm in most gyms...

Thanks! :) Yeah I hate this gym. When everybody benches their right arm is lower than the left and that causes problems. I feel a little bit sore/irritated in my right pec right next to the sternum after the benches yesterday. So today I will switch out the bench for some military presses instead to get some rest there.

Saturday 8 August

AM-session
55 minutes of shot put

PM-session
Deficit deadlift
70kgx?repsx2set
120kgx5reps
150kgx3reps
170kgx2reps
190kgx1reps
195kgx5reps PR (Actually never gone heavy at deficit for a long time)
160kgx5reps

Snatch deadlift
120kgx5repsx2set

Military press
50kgx5reps
60kgx5reps
70kgx5reps
80kgx5reps
75kgx2repsx5set

I tried to get the speed of the first rep of each set over 1m/s.

Leg extensions
40kgx10reps
50kgx10repsx2set

Leg curl
10repsx3sets

Then some abs.

Sunday 9 August

AM-Session (10 o'clock)
Shot put 50 minutes

PM-session (1 o'clock)
FU-Bench with pause
60kgx?repsx2sets
90kgx5repsx2sets
110kgx4reps
130kgx2reps
145kgx6repsx5set

Bench Press throws in smith machine
30kgx6reps
40kgx5repsx3sets

Incline flyes
10kgx20reps
22kgx10repsx3sets

Rear delt flyes
10kgx10repsx4sets

Bulgarian split squats
20kgx5repsx4sets

Training summary for the bench press week 32

I only count the worksets for the statistics. But since I always do the same warm-up before the worksets that parameter doesn't change.

Number of training sessions: 5 (6 if you count military press on saturday)
Total volume: 14152kg
Average weight: 148kg
Average reps per set: 3,88 reps
Total number of reps: 97 reps
Total number of sets: 25 set

Only the bench press were included in these calculations.

Volume, total number of reps and total number of sets is a little lower due to the saturday session because I switched out bench for military press.

Monday 10 August

FU-Bench with slow negative and pause
60kgx?repsx3set
90kgx5repsx2set
110kgx4reps
130kgx4repsx5set

Pullups
BWx10reps
BW+25kgx5repsx4set
BWx10repsx2sets

Facepulls
20repsx3sets

Then some abs.

Looks like you could be benching 200Kg before I'm even squatting it haha keep it up man!

Tuesday 11 August

FU-Bench with pause
60kgx?repsx2set
90kgx5repsx2set
110kgx4reps
130kgx2reps
147,5kgx5repsx5set

Military press
50kgx5reps
60kgx5repsx3set

Dumbbell rows
40kgx8repsx4sets

T-bar
20repsx2sets

Then some core-work.

Wednesday 12 August

Close-grip FU-bench with black rubber band
60kgx?repsx2set
90kgx5repsx2set
110kgx4reps
130kgx5repsx5set

Plyo push-up
BWx4repsx5set

Then some abs and biceps.

Friday 14 August

FU-Bench with pause
60kg?repsx2set
90kgx5repsx2set
110kgx4reps
130kgx2reps
147,5kgx6repsx5set

Pushdown
35kgx10repsx4set

Bench rows
70kgx8repsx3set
90kgx5reps

Bench press throws
20kgx5repsx5set

Then some abs and light sumo deadlifts.

Saturday 15 August

1 hour of shot put.

Sunday 16 August

FU-Bench with pause
60kgx?repsx2set
90kgx5repsx2set
110kgx4reps
130kgx2reps
145kgx4reps
155kgx4reps
165kgx4reps (without pause) PR
135kgx3reps (Korean-bench)

Korean-bench is a variation where I pause on the way down in my weakest point of the lift (somewhere like 4-5cm of the chest). Then I bring the bar down and pause on my chest. After that I press up 4-5 cm and pause there for a moment before I continue the press until lockout. That is one rep.

Deadlift
70kgx?repsx2set
120kgx5reps
150kgx3reps
170kgx2reps
190kgx1reps
200kgx4reps
150kgx8reps

Incline flyes
10kgx20reps
20kgx10reps
24kgx10repsx2set

Then some light sumodeadlift, core and rotator-cuffs.

Nice PR! You're strong as fuack!  ;D

What is Korean-bench???  ???

Nice PR! You're strong as fuack!  ;D

What is Korean-bench???  ???

Thanks  ;D

Korean-bench is a variation where I pause on the way down in my weakest point of the lift (somewhere like 4-5cm of the chest). Then I bring the bar down and pause on my chest. After that I press up 4-5 cm and pause there for a moment before I continue the press until lockout. That is one rep.

I could film sometime this week when I perform the korean bench so you can see. I will travel to England tomorrow and stay until thursday. So don't know when I can get the next session in.

Monday 17 august

FU-bench with pause and chains (33kg total)
60kgx?repsx2set
90kgx5reps
105kgx6repsx2set
120kgx6reps
120kgx4reps
120kgx6reps
120kgx4reps
110kgx5repsx2set

Bench press throws
20kgx6reps
30kgx6reps

Bench press throws (smith)
30kgx6reps
40kgx5reps
50kgx5repsx2set

Chin-ups
BWx5repsx2set

Pullups
BWx5repsx5set

T-bar
50kgx20repsx2sets

Then some handstands.

Tuesday 18 August

20 minutes of swimming at the hotel.

Home again after a little trip.

Thursday 20 August

FU-bench with pause and chains (33kg total)
60kg?repsx2set
90kgx5reps
105kgx6repsx2set
120kgx5reps
120kgx3reps
120kgx5reps
135kgx3reps
135kgx2reps
135kgx3reps

Chaos-bench (the extra weight hanging in rubber bands)
40kg+ two 8kg kettlebells + two 5kg platesx10reps
40kg+two 16kg kettlebells+ two 5kg platesx10repsx3set

Kettlebell bottom up shoulder press
16kgx5repsx5set

Then some abs.

Friday 21 August

Jumprope 5 minutes

R-cuff 1set

FU-Bench with pause
60kg?repsx2set
90kgx5repsx2set
110kgx4reps
130kgx2reps
150kgx2reps
165kgx1reps without pause
170kgx3reps PR without pause
110kgx10repsx3set

Bench throws (smith)
30kgx6repsx2set
40kgx6repsx2set

Bench rows
70kgx5reps
90kgx5repsx4set
70kgx10reps

Then some abs.

Friday 21 August

Jumprope 5 minutes

R-cuff 1set

FU-Bench with pause
60kg?repsx2set
90kgx5repsx2set
110kgx4reps
130kgx2reps
150kgx2reps
165kgx1reps without pause
170kgx3reps PR without pause
110kgx10repsx3set

Bench throws (smith)
30kgx6repsx2set
40kgx6repsx2set

Bench rows
70kgx5reps
90kgx5repsx4set
70kgx10reps

Then some abs.

EVIL!!! Nice done!

Quote from: Bankmeister on August 21, 2015, 09:56:38 PM

Friday 21 August

Jumprope 5 minutes

R-cuff 1set

FU-Bench with pause
60kg?repsx2set
90kgx5repsx2set
110kgx4reps
130kgx2reps
150kgx2reps
165kgx1reps without pause
170kgx3reps PR without pause
110kgx10repsx3set

Bench throws (smith)
30kgx6repsx2set
40kgx6repsx2set

Bench rows
70kgx5reps
90kgx5repsx4set
70kgx10reps

Then some abs.

EVIL!!! Nice done!

Thanks  ;D

Saturday 22 August

AM-Session
Shot put 35 minutes

Next session 2 hours later
FU-Bench with pause
60kgx?repsx2set
90kgx5reps
105kgx6repsx2set
115kgx4reps
115kgx2reps
115kgx4reps
130kgx4reps
145kgx3reps
145kgx2reps
145kgx3reps

Military press
50kgx5reps
60kgx5repsx3set

Pushdown
10repsx5set

Rear delt flyes superset Lateral raises
7kg+10kgx10reps+10repsx4set

Then some biceps and abs.

Sunday 23 August

AM-session
50 minutes of shot put

PM-session
Deadlift
70kgx?repsx3set
120kgx5reps
150kgx3reps
170kgx2reps Belt from 170kg
190kgx2reps
200kgx1reps
211kgx2reps
170kgx4repsx2set

Front squat
60kgx5repsx5set

Reverse hypers
10repsx3set

Close-grip FU-bench with pause
60kgx?repsx2set
90kgx5repsx2set
110kgx4reps
130kgx2reps
140kgx3reps
150kgx3reps
160kgx3reps PR without pause
130kgx4reps

Muscle ups (Rings)
BWx3repsx3set

Incline flyes
10kgx20reps
22kgx10reps
26kgx10repsx2set

Chaos-bench (2 16kg kettlebells+ 2 5kg discs in rubber bands)
40kg+kb and discsx10repsx2set

Then some abs.

Tuesday 25 August

Back extensions superset with Push-ups
10reps+20repsx3set

FU-Bench with pause
60kgx?repsx2set
90kgx5repsx2set
110kgx6repsx2set
125kgx6reps
125kgx4reps
125kgx6reps
125kgx4reps
115kgx5repsx2set

Military press
50kgx5reps
60kgx5repsx3set

Pullups
BWx5reps
BW+25kgx6repsx4set
BWx10reps

T-bar
50kgx10reps
60kgx10repsx2set
50kgx10reps

Then some abs.