Zarol's Training Log

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I will skip my warm ups and go straight to the top/work sets because my warm ups are just those normal kind of warm ups, ascending weight 20kg+ for each warm ups.

I'm currently preparing for the upcoming SSC (Singapore Strongman Classic). Hence, i do tonnes of pulls.

Wednesday, Feb 11th 2015.
Rack pulls from 2-3 inches below knees:-

222kg x 1rep
242kg x 1rep
262kg x 1rep
282kg x 1rep
302kg x 1rep
Back off sets :
242kg x 4sets x 2reps

Overload bench press (reactive slanger):
200kg x 2 sets of singles
200kg x 3reps

Friday, Feb 13th 2015:
Normal deadlifts up to 230kg for sets of singles , was working on my technique.

Sunday, Feb 15th 2015.
Paused squats:-
220kg x 1rep 5seconds
240kg x 1rep 3seconds
260kg x 1rep

Working on what's necessary and i hardly do accessories work to allow myself to work on higher frequency for the main lifts.

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I'm not on any program for now, hence, most of my training are based on how i feel on that day. Coming back from an injury sucks but i'm gonna plan my training very well soon.



Monday- squats (normal)
Barbell x 10reps
60kg x 4reps
100kg x 3reps
140kg x 2reps
180kg x 1rep
200kg x 1rep
220kg x 1rep
230kg x 1rep
240kg x 1rep (sleeveless untill here)
250kg x 3reps
260kg x 2reps (250-260kg with sleeves)

Tuesday- benchpress (reversebands)
60kg x 12reps
100kg x 8reps
140kg x 2reps
160kg x 1rep
180kg x 3reps
190kg x 1rep
200kg x 3reps
210kg x 2reps
220kg x 1rep

Wednesday- deadlift (normal), benchpress (98-100%)

DL-
Bar x ~reps
60kg x 6reps
100kg x 4reps
140kg x 2reps
180kg x 1rep
200kg x 1rep
220kg x 1rep
238kg x 5sets x 1rep

BP-
60kg x 20reps
100kg x 10reps
140kg x 3sets x 1rep
155kg x 1rep
165kg x 1rep
175kg x 1rep
185kg x 1rep
195kg x 1rep (Pr)

Accessories -dragon flag

Thursday- shoulders (swiss)
Bar x 20reps
40kg x 10reps
60kg x 5reps
80kg x 3reps
100kg x 2 sets x 5reps