Andreas Ullerud's Workout Log

I guess this is my first serious attempt at keeping track of the training i do

Today... so far

t spine mobility - 12 reps x 2

BW - 70 kg

Front Squats

8 x 1 - 20 kg

5 x 1 - 30 kg

5 x 1 - 40 kg

4 x 1 - 50 kg

3 x 1 - 60 kg

3 x 2 - 65 kg

2 x 2 - 70 kg

1 x 1 - 75 kg

1 x 1 - 82,5 kg (PR)

Depth was well below parallel.

two failed attempts at 85 kg. I'm hoping to hit 90 kg at the end of june.

SLS - 3 singles on left leg with 2,5 kg

30 sec rest between reps

Suitcase Deadlift @ 50 kg

5 reps x 2 (5 each arm) (light)

Snatch Grip Deadlift @ 60 kg

- 8 x1 (very very light)

First time i tried both the deadlift variations, liked them both. Suitcase deadlifts seems like a great grip and core exercise.

Prehab

Cuban Press - 10 reps x 3 @ 7,5 kg (don't exactly know the weight of the bar)

Face Pulls - 10 reps x 3 @ don't remember

Straight Arm Pulldown - 10 reps x 3 @ 40 lbs

Overhead Shrugs - 10 reps x 3 @ 20 kg

PB Shrugs - 10 reps x 3 @ BW

(focus on hollow body) Diamond Push-ups - 12 reps x 1

Was supposed to do some stretches, but i was a bit short on time .

Body felt decent overall, but i was tired after the front squats.

Perve note: I helped a hot chick to pull-ups today, great success !

Bad workout, was tired and wasnt really in the mood. I think ive managed to pinched the c6 nerve, after trying do SMR on my neck. It happened tuesday and my left arm is just WEAK. If anyone is wondering why i tried SMR on my neck, is because i have chronic tension headaches and it actually helps. God damn it!

Box Back Squats ro parallel (just fooling around)

50 kg x 6

80 kg x 3

90 kg x 1

100 kg x 1

105 kg x 1 (i was suprised how easy it was, even on a bad day a probably could have managed 110 kg)

Weighted RLL

8 x 1 @ 2,5 kg

6 x 1 @ 5 kg

5 x 1 @ 7,5 kg

Ciruclar Arch-up

8 reps x 2

Ifs been a while since i tried the exercise and i like it. The sets where easy, but very uncomfortable. I really need to find a new place doing them.

Some sets of Landmines and Face pulls, but my arm really stopped me from getting any quality work done.

Probably going to do some rows, scapula push-ups, dip shrugs, delt flyes with band, hollow hold, pb support later.

Good workout today, legs were fried

SLS with 2,5 kg - 3 reps (on each leg) x 4

All and sets reps were good, and it seems that my leg muscle imbalance have evened out.

Forward Lunges

5 (each leg) reps x 1 @ 50 kg

5 (each leg) reps x 1 @ 35 kg

First set was to heavy and second was to light. Im sticking to 40 kg on this one for now on.

Bulgarian Split Squats @ 40 kg with dumbbells

5 (each leg) x 2

How two sets where tough, but good.

Straight Arm Pulldown on the cable machinem, 10 reps x 3 with empahsis on scapula depression

Overall good workout, especially pleased with the SLS.