Balls of Steel inc

1000 pound club challenge

Pitkä sarja tulee tästä mutta tavoite on 50-v synttäreihin mennessä eli 4 vuotta vielä. Tänään kuitenkin alkaa 4:n viikon mini-kiristely ja sen jälkeen aloitan Clarence Kennedyn (clarence0) 14 week powerlifting ohjelman, joka oli todellinen menestys. Syön 3000 kcal, treenaan punttia 4 x viikossa ja ajan pyörällä päivittäin 50 minuuttia. Jos en polje salille, niin ajan toimistolle, matka on ~sama.

Ma 13.10.25

Ajoitan hiilarit treenin ympärille. Käyn salilla aamuisin mutta paljon mietiskelen jos siirtäisin enemmän treenejä iltaan. Se on monilla saanut kehityksen uusiin sfääreihin. Heti herättyä en välttämättä viitsisi syödä 125 g riisiä vaikka onnistuuhan se jos niin vaaditaan.

Bike Cardio – Gym or Office

🚴‍♂️ Roope’s Bike Cardio

🚦 Ride safe, hydrate, and respect the quads — if it’s not Gym, it’s Office… unless it’s a Rest day! 💾

Rule of thumb: If I don’t bike to the gym, I bike to the office. Each trip is 50 min round-trip. Now with Rest day too.

(Other days default to Office. Rest day = excluded from total.)

Week 1 — exact loads

Tuesday — Squat S+V, Bench S+V

Squat (1RM est 120)

  • Top single @8: 110 kg (if bar speed meh, do 107.5)
  • Strength 4×3 @ ~80–82%: 97.5–100 kg (start 97.5)
  • Volume 2×6 @ ~70–72%: 85 kg

Bench (1RM 90)

  • Top single @8: 80–82.5 kg (start 80)
  • Strength 4×4 @ ~78–80%: 70–72.5 kg (start 72.5)
  • Volume 3×8 @ ~70%: 62.5 kg

(If a set feels like @9 shows up, cut the last back-off.)

Thursday — DL S (lighter), Seal Row, Pin Press S+V

Deadlift (1RM ~175) — “light strength / speed focus”

  • Top triple @7–7.5: 137.5–140 kg (start 137.5)
  • Speed EMOM 6×2 @ ~72–75%: 125–132.5 kg (start 130; crisp reps)
  • RDL 3×6 @ ~60–65%: 95–100 kg (pick 97.5 if tight & smooth)

Seal Row

  • 4×8–12 @ RPE 7–8, 1s hold at top (choose a load you could do 14–15 with max)

Pin Press (pins 2–4 cm above chest) — base off bench

  • Top single @8: 80–82.5 kg (start 80)
  • Strength 5×3 @ ~80%: 72.5 kg
  • Volume 2×8 @ ~70%: 60–62.5 kg (start 60)

Saturday — Squat S+V (main driver), Bench S+V

Squat

  • Top single @8: 110–112.5 kg (start 110)
  • Strength 5×3 @ ~82%: 100 kg
  • Volume 3×6 @ ~70%: 85 kg
    • If Tuesday felt heavy: keep 100/85 but drop 1 back-off set.

Bench

  • Top single @8: 82.5 kg (or 80 if slow)
  • Strength 4×4 @ ~80%: 72.5 kg
  • Volume 3×8 @ ~72%: 65 kg
    • Option: slightly wider grip than Tuesday, or 2-count pause on rep 4.

Sunday — Recovery-friendly Upper Pump (RPE 6–7, 60–75s rests)

  • Giant set × 2–3 rounds: Incline DB Press 12–15 → Chest-supported Row 12–15 → Laterals 15–20
  • Arms/upper back × 2–3: Rope Pushdowns 12–15 → Cable Curls 12–15 → Face Pulls 15–20
  • Finisher (optional): Sled pushes 6×20–30 m or Farmer carries 4×30–40 m (easy-mod)
  • Then 20–30 min very easy bike or brisk walk. Mobility 5–8 min.

Progression rules (Weeks 2–4)

  • If the same RPE holds:
    • Squat/DL: +2.5–5 kg/wk
    • Bench/Pin: +2.5 kg/wk
  • If a top single feels like @7.5, you may add +2.5 kg on the day.
  • If any back-off set creeps to @9, drop the last back-off set and keep load.
  • Week 4: drop 1 back-off set per lift (keep singles @8) to roll into your 14-week block fresh.

Daily bike

  • 40 min Zone 2 (conversational). If legs feel flat by Saturday, do 20–30 min Thu & Fri.