Squats = 70 kilos x 6,5 60 kilos x.6
Paused overhead press = 74 lbs x 6,5,5 (tried 78, failed so i regressed which is weird because 74 lb felt pretty easy)
Deadlift 90 kilos x 5 (don’t know if my form was good or not, will deadlift 90 kilos again and record it in two days)
Close grip bench press = 100 pounds x 8,6,6
Weighted chinup = 4.5 kilos x 4,4,4 (so a pr of a kilo). Was easy peasy, i might increase the weight by 1.5 to 2 kilos next time.
Weighted planks = 15 kgs x 30 seconds,30 seconds.(regressed in this exercise as well.)
Hanging leg raises 2 × 10
To be honest I just write them like that to give myself a little positive reinforcement cause my ohp and my cgbp are garbage and I feel a little bit better seeing the numbers 100 and 74 than I do seeing 45 and 33.
Feb 19th workout.
Squats =72 kg x 6,5,5 my back rounded a little during two reps on each set for my last two sets. Im still going to take it as a pr of 2 kgs cause it wasn’t too bad. My warmup of 70 kgs was easy as hell I could have hit 8 reps if I wanted so u was surprised that 72 was such a grind. Maybe i have a mental block when i try lifting a weight I haven’t lifted before.
Paused bench = 52 kilos x 6 I realized that my form was straight up garbage so i decided to cut the weight down to 50 kilos. 50 kgs x 6,5,5. Not very paused to be honest. Fuck this, my program said I can substitute paused bench with floor press which is what I’m going to do from my next workout, because I’m panicking as soon as I hold the bar at the top of the rep and as a result i am forgetting some cues.
Pendlay row = 60 kilos x 6,5,5 good form if I do say so myself. My lower back was rounded during 2 or 3 reps.
Tricep dumbell overhead extensions right hand 7.5 kilos and left hand 5 kilos. 7.5 x 10,9,6 5 x 10,10,10. Okay form.
Prearcher curl = 29 kilos x 8,6,6 (a pr of 2 kilos). Left wrist pain. Okay form.
Stiff legged deadlift = 70 kilos x 7(almost passed out after this set, did not want to risk further cns fatigue so stopped doing the exercise).
Hanging leg raises = 3 x 20 some amazing form on this. Like goddamn.
Used to have a little knee pain before I squattedo today and I have no more knee pain after i squatted, but I got a little lower back pain.It’s like a 2/10 on the pain scale. My right shoulder hurts when I touch it, probably a sprain of some kind.pain of 3/10
Had a mild fever today still went to the gym
Squats =:60 kilos x 6,5,5 tried a set of 70 kilos but it was very difficult so I cut it down to 60 kilos, I I could have cut it to 65 tbh but I pussied out.
Paused ohp = 74 pounds x 6,5,5,5,5, luckily I paused it this time.
Deadlift = 80 kilos. Did not gain or lose any weight on this exercise which is annoying because I only conventional deadlift once a week for a single set. Will.go again tomorrow and retest it
Close grip bench press = 101 pounds x 7,7,6,6,5
. A 1 pound pr and Good form too so im extremely happy with this. I probably could have went for a 3-3.5 pound pr to be honest.
Could not do the remaining two exercises because by this point i was quite drained so i will try the deadlift, the weighted pullups and the weighted planks tomorrow.
Edit: Forgot to say I had a two pound pr on paused ohp as well
Be careful with the deadlift, it really taxes the body.
And if you are a bit sick, well I think you know, what I mean.
Great workout btw, you don’t PR every time, you did on CG BP that’s great.
I thought novices were supposed to pr everyday but it’s not the case for me. My cgbp took 3 different training sessions to increase byour less than a kilo, which is ridiculous. Whens the rise of the viking phase coming?
Edit: just saw that you started the viking. Now.I feel retarded
When you are training by yourself being stuck for a while is not uncommon - there may be some technique flaws, maybe you don’t push yourself enough or you do it too much, maybe you don’t eat enough or sleep enough.
If you sleep and eat well, take a hard look on your technique - are you cheating? Are you optimizing your leverages (which, by the way, is different from range of motion) in short, is your technique decent?
Best thing you can do is to ask someone in person - someone experienced. Second best option is to film yourself and post it here so we can see (I don’t recall if you’ve done so already)
If you don’t want to do that you can just film yourself and see for yourself if you spot any technique flaws (this may be difficult)
I deadlift for 1 set of 5 reps man, but I’m honestly thinking of bumping it up, cause my deadlift form is still not very dialed in, I got the basics like the flat back and the no hitching down, but my hips are rising a tad faster than my knees. Im the kind of guy that needs a lot of practise.
Feb 22 workout (continuation of Feb 21)
Deadlift = 90 kilos(although I don’t know if I can call it that, you guys be the judge because my hips rose faster than my knees)
Weighted Chinups = 5 kilos(pr of 1.5 kgs) x 4,4,4
Hanging leg raises 2× 20 1 x 15
Left hip pain no lower back pain. Shoulder still hurts to the touch
Form check video of deadlift
Edit: The grey plate is 15 kilos, the yellows are 10 kilos each
Edit 2: Feel free to give me form advice or advice on how to record myself, I worry that this angle is not the best.
Angle is definitely not good, the pic ends up on its side for the second rep. Too hard to see much from here but rekon you are taking too much time bent over setting up and when you initiate the pull your hips are too high.
Feb 23 workout
Squats = 70 kilo x 6,5,5. I regressed by around 5 lbs, I dont know if I hit a plateau or not. Odd this. Will be going to my home village tonight, there arent even grocery shops let alone a gym in my village, so I wont be able to redo it till day after tomorrow.
Paused bench press = 52 kilos x 7,6,6,5. So a pr of 2 kilos. Good form too, the reason I got a pr is because I used my legs a little more effectively today.
Pendlay row = 62 kilos X 6, 5, 5 My form was great the first two sets, but the last three reps on the last set werent the best.2 kg pr.
Overhead dumbell tricep extension = 7.5 kg dumbbells Left hand, 6,5,5 Right hand, 10,8,6
Preacher Curl = 29 kgs X 10,9,6. Goddamn those were great sets, the gym played my fav song, so I was on fire. Arms still aint that gaining any size, which is somewhat of a bummer.
Hanging leg raises = 3 X 20. Probably need to get back to weighted planks, cause these are getting boring.
Tl dr: Rep or weight prs on most exercises, regression on the most important exercise.