Author Archives: titangj

week 2 new phase

MONDAY – HEAVY DAY A.            BENCH PRESS – 3×3  @ 75% OF 1RM , REST 2 mins B.            DB bench press 3×3 . Rest 2 mins C.            Cable cross overs – 5×5   – 1/1/4 tempo  , rest 2 mins C2. … Continue reading

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new phase of training

monday BENCH PRESS – 5X5 @ 85% OF 1RM , REST 2 mins DB bench press 5×5. Rest 2 mins Cable cross overs – 3×3  – 1/1/4 tempo  , rest 2 mins C2. Db flyes – 1 ¼ tempo 3×3 … Continue reading

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TESTING WEEK

MONDAY a. back squat 1rm b. heavy push press build c. amrap chinups notes a. warmed up at 80kg and went up to 140 and then hit 142.5. previous was 150 with belt but im happy with that. i was … Continue reading

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week 6 german volume training

monday a. back squat 5×5 @ 110kg . rest 90 secs b. push jerk 2 reps emom for 10 minutes . up load 2,4,6,8 c. chin ups 3.2.1 , rest 3 mins x 2   notes – squats were good … Continue reading

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week 5 german volume training

monday a. backsquat 10 reps @ 701rm rest 90 sec x 8 b. push press 3 reps , rest 60 secs x 8 c. chinups 3.3.3 rest 2.30 x 3   notes – did all the squats at 100kg. felt … Continue reading

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German volume week 4

Week 4 Day 1. A: Back Squat; 10 reps @ 60% 1RM; rest 90sec x 10 sets B: Push Jerk; 1 rep; rest 60sec x 10 sets – choose a moderate load and build across sets. C: Chin Ups; 5 … Continue reading

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Week 3 German volume training

Week 3 Day 1. A1: Back Squat; 10 reps @ 58% 1RM; rest 90sec x 10 sets A2: BB Push Press; 6 reps; rest 90sec x 10 sets – start @ 40kgs – add load for set 3, 6 and … Continue reading

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