Tue 3 Dec 2013

OH squat
Warm up: 8 x 20 - 40 kg.
Work sets: 2s x 8r x 65, 9r x 65 kg.

8 x 65 kg.

final set, 9 x 65 kg.

Deadlift
Warm up: 5 x 65, 2 x 70 - 120 - 140 - 160.
Max test: 1 x 170 - 180 - 190 - 202.5 kg (PR).
Work sets: 2s x8r x 130, 10r x 130 kg.

190 kg.

202.5 kg (12.5 kg PR).

OH press test
10 x 20, 5 x 40, 2 x 2 x 60, 1 x 70 kg.
Stopped here, although a bit more would have been possible.

Skill tests
Strict pull ups: 15 (minimum requirement: 12).
Butterfly pull ups: 30 (minimum 30).
Ring dips: 15 (minimum 15).
Muscle ups: 5 (minimum 7).