1 rep:
30th Sept 2017: 1 x 125 kg. Fail at 130 kg. 
27th June 2017: 1 x 110/115 and 120 kg. Last rep was ugly (was after long training with other stuff)
8th May 2017: 3 x 110, 1 x 115 and 1 x 120 kg (not too hard)
26th JAn 2017: 1 x 110 kg, 1 x 115 kg (rather easy)
12th Sept 2016: 1 x 105/110/115/120 kg. 120 kg was really hard!!!
23rd May 2016: 1 x 125 kg (failed 130 kg)
26th March 2016: 130 kg  (after 5 x 5 @ 100 kg, 5 x 110 kg, 3 x 115 kg, 1 x 120 kg, 1 x 125 kg)
29th Jan 2016: 127,5 kg
8th Jan 2016: 125 kg
24th Dec 2015: 122,5 kg
16th Nov 2015: 120 kg
18th August 2015; 1 x 115 kg (VAS 9)
23rd June 2105; 1 x 115 kg (VAS 9)
25th May 2015; 1 x 110 kg
22nd Jan 2015; 1 x 115 kg
24th Nov 2014; 1 x 120 kg
5th Aug 2014; 1 x 115 kg

3 reps:
100/105/110/112,5 and 115 kg. Last two sets were hard on last reps. 

5 reps:

6th Nov 2017: 5 x 100/105/110 and 112,5 kg
30th Oct 2017. 5 x 5 x 100 kg. 
26th Sept 2017 (2 days after Alpha games and legs quite tired): 5 x 90/100/105/110 and 112,5 kg. Using new belt. Last rep on last round was hard
Sept 2017: 100/102,5/105/107,5, 110 kg
5 x 100/105/107,5 and 110 kg. 
27th Aug 2017: 5 x 70/90/100/102,5/105/107,5 kg (lots rest between reps in last one)
8th Aug 2017; 5 x 90/100/105/107,5/110 kg. Not UB
June 2017: 5 x 50/70/80/90/100/102,5/105/107,5 kg
25th May 2017: 5 x 5 x 100 kg.UB!

22nd May 2017: 5 x 5 x 100 kg (after lots of other things, not too hard)
15th May 2017: 5 x 5 x 100 kg with only 1 min rest between rounds
8th May 2017: 5 x 5 x 100 kg. UB each round
April 2017; 5 x 5 x 100 kg
feb 2017: 5 x 70/90/95/100/105
Feb 2017: 2 x 5 x 100 kg (haaard)
20th jan 2017: 3 x 5 x 100 kg. last round UB
3 x 5 x 90, 1 x 5 x 100, 1 x 3 x 105 kg. 
Dec 2016: 5 x 80 kg, 5 x 90, 5 x 95 and 5 x 100 kg


Body weight, max reps in 5 rounds:

Sept 2017: 30/30/30/20/20= 130 reps




10 reps x 72,5 kg, 6 reps x 90 kg, 4 reps x 97,5 kg, 4 x 102,5 kg, 2 x 110 kg (90%). Counting with 1RM of 120 kg



5 reps with 3 sec stop at bottom. 2 rondas de cada x 60/70/80 kg. 1 x 5 x 90 kg. 
1 x 5 @ 100 kg, 1 x 3 x 105 kg. 
Sept 2016: 5 x 5 reps @ 100 kg. Not easy!
Sept 2016: 5 x 5 reps @ 100 kg. Not easy
5 rounds x 10 reps @ 60 kg. 5 rounds x 7 reps @ 80 kg. (1 sec at bottom)
10th Aug 2016; 10 x 10 reps @ 80 kg UNBROKEN within rounds
20th July 2016; 10 x 10 reps @ 80 kg UNBROKEN within rounds
4th April 2016: 10 x 10 x 60 kg (after 1 week ill)
April 2016: 10 x 10 70 kg
May 2016: 10 x 10 x 80 kg
June 2016: 10 x 10 x 85 kg
June 2016: 5 x 10 reps x 90 kg

10 x 5 reps @ 100 kg

Half squat 2 sets x 5 @ 50, 70 and 80 kg. 

5 rounds x 5 reps @ 105 kg (also 5 x 50/70/90/100)
10 reps @ 50/70/80/85 and 90 kg UNBROKEN between reps!
5 rounds and 5 reps @ 105 kg. 
5 reps @ 50/80/90/100/105/110 (last round really hard!) 23rd May 2016
Rounds of 5 reps @ 90, 100, 105, 107.5 and 110 kg. 
1st Feb 2016: 5 x 5 x 105 kg (Vas 5/6)
8th Jan 2016: 5 x 5 100 kg (Vas 6/7)
30th Dec 2015: 1 x 5 x 100/105/107,5/110
9th Dec 2015: 5 x 5 x 105 kg
30th Nov 2015: 5 x 5 x 100 kg (with knee caps, easier than last time)
25th Nov 2015: 3 x 110 kg (Vas 8)
27th Sept 2015: 5 x 5 x 100 kg (easier than last time)
20th Sept 2015; 5 x 5 x 100 kg
5th Sept 2015; 3 x 105, 2 x 110, 1 x 115
28th August 2015; 3 x 105 kg, 1 x 110 kg. 

August 2015:
2 x 7 x 50/55/60
2 x 5 70/75/80
2 x 5 x 90/95/100
2 x 3 x 100/102.5/105
1 x 1 x 105/107.5/110
1 x 1 x 110/112.5/115

5 rep max= 110 kg. 110- 90= 20 kg. Twice a week: 20 reps and add 5 kg each time:
20 x 20 kg
20 x 25 kg
20 x 30 kg (23rd May)

Jumping Back squat:
Jan 2017: 3 rounds x 10 reps @ 50 kg. 2 x 10 @ 60 kg. 1 x 10 @ 70 kg. Last rep at 70 was a struggle to lift off the floor
June 2016: 10 x 50/60/65/70 and 75 kg
10 x 40/50/60/65/70 kg


Rondas de 20 reps (start with weight of 10 reps-max minus 80% and add 2,5 kg per session. 2-3 sessions per week. Start with 5 rounds and drop as it gets heavier and try as far as possible to do unbroken reps):

Feb 2017: 
3rd Feb. 5 x 20 x 30 kg UB. 6th Feb 5 x 20 x 35 kg UB. 8th Feb 5 x 20 x 40 kg. 13th Feb 5 x 20 x 45 kg UB. 20th feb 5 x 20 x 50 kg UB. 24th Feb 5 x 20 x 55 reps UB. 27th Feb 2017 5 x 20 x 60 kg UB. 3rd March 2017 4 x 20 x 65 kg UB! 6th March 2017 3 x 20 x 70 kg UB (2nd one was quick). 15th March 2017 3 x 20 reps @ 75 kg. 1 and 2= UB. 3= 12+2+2+2+2. 21st March 2 x 20 x 80 kg. 1= 13+2+2+2+1. 2= 12+2+2+1+1+1+1. 28th March 2017: 1 x 20 x 85 kg. 1= 9+2+2+1+1+ 1+1+1+1+1. 5th April 2017: 1 x 20 x 90 kg. 1= 11+2+2+2+1+1+1 (double knee caps). Wasn't too hard... 1 x 20 x 95 kg= 7 +1+1+1+1+1+1+1+1+1+1+1+1+1 (double knee caps)

8th Dec 2016: 5 x 20 reps @ 30 kg. UB
5 x 20 reps @ 40 kg. UB
5 x 20 reps @ 45 kg. UB
5 x 20 reps @ 50 kg. UB
5 x 20 reps @ 55 kg. UB
5 x 20 reps @ 60 kg. UB
4 x 20 reps @ 65 kg. 1 and 2= UB. 3=12+2+2+4. 4= 14+6
3 x 20 reps @ 70 kg. 1 and 2= UB but slow. 3= 15 + 5
9th Jan 2017: 3 x 20 reps @ 75 kg. 1= 14+2+2+2. 2= 14+3+3. 3= 13+1+1+1+1+3
16th Jan: 2 x 20 reps @ 80 kg. 1= 12+2+2+2+2. 2=10+2+2+3+3
23rd Jan 2017: 1 x 20 reps @ 85 kg. 9+2+2+2+2+3
30th Jan 2017: tried 90 kg but only did 10 reps. 

5th Oct 2016; 65 kg UB!
10th Oct: 70 kg. UB!
20th Oct: 75 kg. UB!
24th Oct: 80 kg. (13,2,2,3. 13,3,2,2. 12,2,2,1,1,1,1). Legs ok but dizzy!

25th May 2017: 5 x 20 reps UB with 60 kg
3rd Oct 2016: 3 x 20 reps @ 60 kg. UB
30th Sept 2016: 3 x 20 reps @ 55 kg. UB
26th Sept 2016: 3 x 20 reps @ 50 kg.
5 x 20 reps x 50 kg, 20 x 60/70/80 kg. (60 kg= Vas 7, 70= Vas 8 and 80= Vas 9)
20 reps x 60/70/80/90 kg. Last round is a MF!
20 reps x 50/60/70/80/90 kg. Last round super hard!