The Extremists Blog

Squat session 25th of june

squat

set 1 60kg 8 rep’s

set 2 100kg 3 rep’s

set 3 140kg 3 rep’s

set 4 180kg 2 rep’s

set 5 220kg 1 rep

set 6 260kg 1 rep

set 7 320kg 2 rep’s

set 8 360kg 2 rep’s (deep) full kit using Metal black wraps very tight.. Best wraps I have ever used.

No assistance work today work out time : 1 hour didnt use any caffeine for this session, will save it for the meet.

post workout: Whey protein 50 grams of protein / 50 grams of maltodextrin. 10 g of creatine 10 g of glutamine
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Next competitions:

july - BPC British championships Bournemouth, England.

monday 21st of july

raw bench press

set 1 20kg olympic bar 10 rep’s

set 2 60kg 8 rep’s 

set 3 100kg 6 rep’s

set 4 120kg 5 rep’s

set 5 140kg 5 rep’s

set 6 170kg 3 rep’s NO BENCH SHIRT TODAY

close grip bench 16 inch grip

set 1 100kg 10 rep’s

set 2 140kg 3 rep’s

set 3 150kg 3 rep’s

dip’s

set 1 bodyweight 10 rep’s

set 2 20kg disk 10 rep’s

set 3 40kg(2 x20kg disks)

CORE WORK

roman chair sit ups

set 1 20kg disk 12 rep’s

set 2 40kg (2 x 20kg disk)12 rep’s

set 3 60kg (3 x 20kg disk) 10 rep’s

hypers with bands

set 1 red band (light) 12 rep’s

set 2 blue band/20kg disk 10 rep’s

set 3 blue band/2 x 20kg disk 10 rep’s

post workout

extreme build and recover / extreme whey 2 scoops / 2 x kre evolution caps / 10 caps of extreme glutamine