Saturday:
upper body:
bench: 80kgx5reps, 90kgx1rep, tired or lack of recovery. weaker than before.
close grip bench: 80kg for a single, fail too do the second rep
pulldowns
facepulls
rope curls:
Sunday
squat and press
back squat: 60/70/80/90/100 for 5 to 8 reps. tight inner thighs decrease explosiveness and depth. have to rest or do it slower
press: military 40/50kg for 5reps, 60kg for a single, 70kg for a null reps - didn’t pass chin. push press 70kg - easy. 80kg tried twice - got stuck close to lock-up - triceps too weak. then did behind neck wide grip presses: 40kg for 4 sets short rest for about 5-7reps than a 50kg single than a 60kg single (PR).
Monday:
upper body:
wide grip incline bench: 60/70/60/70/60/70kg for 5-10reps. for pecs
pulldowns. shit… i have to do chins instead.
flat close grip bench: 60/70/70/70/60kg for 5-10reps. for tris
overhand bb row. 60/70/80/80/60/60kg. gotta row to grow… now i will do face pulls only after bb rows.
rope curls. am i lying to myself that these are better than bb curls?
10kg plates hammer curls. these are ok.
Tuesday:
squat and press:
60/60/60/80/100/120/130/140kg for 1 rep. 140kg a PR. a grinder. straining inch for inch.
60/60/60kg for 3 reps speed work.
push press: military 60/60/60/60/70/70kg for a single. wide grip behind neck push press: 60/60/60/60kg for a single.
Thursday:
upper body:
flat bench: 80/85/80/85/80/85/80/85/80 for 3-5reps. short rest. no failure or grinding.
chins: haven’t done them for a long time… i am pretty heavy to pull myself up. relearning how to pull up.
close grip bench: 60/70kg for 5reps, 75kg for 3, 80kg for 1, 80kg for 2, 85kg for 1rep. 80kgx2reps and 85kg for a single is a new personal best.
barbell rows: 60kg for didn’t count reps for didn’t count many sets. relearning how to row
ez curls: 38kg for 3 sets 6-8reps; 10kg plate hammer curls.
pressing is now seperated by a back movement so when i press the second time i am fresher - this is why i hit a close grip bench pr. there is no whole upper body pump like when you alternate press and pull sets but this pattern gives you twice a chest/tris pump and twice a back pump.
Friday:
squat and press:
front squats: 60/60/80/80/100/100/120kg for singles. during the 120 i felt a sharp pain in my left quad above my knee. the squat was quite fast but i my torso was leaning forward - lats very sore. so this wasn’t a nice repetition.
push presses behind neck: 60 - 75kg. more than 10 singles. short rest. explosive work.
toe jumps from full squat. great massage for my kness. felt really well, stretched the quads and brought some blood to them. i did them after i realised my knees hurt me that i am not able to do a proper lunge. have to do something for knee-health. maybe this will help.
Saturday:
upper body:
incline bench: 60/80kgx5reps, 90/80/90/80/80/80/80kgx1rep
close grip bench: 60/70kgx5reps, 80kgx2reps, 85/80/85/80/85/80/80kgx1rep
supported pistol squats: alternating for 3-4reps each leg. for healthy knees. supported means holding dip bars.
the room for improvent here is almost endless. elite pistol squatting is doing the cossack dance “Prisadki” like this: http://www.barynya.com/photos/2009_stamford,ct/cossack_dance_02.jpg
ez curls: 38kgx10reps, 10kg plate curls.
muscle snatches. just for fun.
Sunday:
upper body:
behind neck snatch grippush press: 60/60/70/80kg for a single. the 80kg is a new personal best. was awkwardly heavy but nailed it. finished with a 60kg for a triple.
behind neck regular grip military press: 40kg for 5 sets for about 10reps.
uprigth row to press (muscle clean n press) - one fluid motion. 40kgx3repsx5sets.
bb rows: this is an example where i have to leave my ego at the door: form is everything and jerking with the back doesn’t do anything. so i rowed the 40kg but made it as hard as possible. back horizontal, a hard squeeze at the top, slow tempo. rowing to hit the lats - train the muscle not the movement.
plate/db curls.
Monday and tuesday were off days.
Wednesday:
upper body:
bench: 60/80/90/95/80/80/80 for 1-5reps
barbell row: 40/40/45/45/45
close grip bench: 60/80/85/80/80/60 for 1-10reps
barbell row: 45/45/45
plate/bb curls
nothing special on the bench, rows
Thursday:
upper body:
wide grip behind neck press: 40/50/55/50kg for 3-8reps
wide grip behind neck push press: 60/70kg for a single
military: 40/50/60kg for 5-8reps
upright row to press: 40kg for 5reps 3 sets
rope face pulls
Friday:
upper body:
flat bench: 80kg for 5 sets 4-6reps. i lack the body tightness to make it easy and do a 80kg for 8-10reps.
yates row: 48-58kg for prox. 8 sets 6-10reps. i feel muscles in my back i haven’t ever felt before. good news.
incline bench: 60kg for 5 sets 8-10reps. long arms, flat chest equals great range of motion.
Saturday:
upper body:
wide grip behind neck push press/jerk: 60/70/75/80/60kg for 1-5 reps. the 80kg single was better than last time.
close grip bench: 60/70kg for 5 reps, 80kg for 3 reps (personal best), 85kg for a 1 rep and fail at the 2nd rep. finished with 60kg for 13 reps. the goal is to make a 85kg for 2 and a 90kg for a single and a 60kg for 20 reps.
rope face pulls.
rope curls alternated with rope overhead extension.
Sunday:
squats:
60/80/100/110/120/110/100/80/60kg for
5 / 5/ 6/ 3/ 2/ 3/ 5/10/20 reps
haven’t squatted for a long time. performance far from my best.
what would be great for me: a 100kg for 20 reps (now my best is 10 reps), 120kg for 10 reps and 140kg for 5 reps. i can’t say when i reach this but when i reach this i will turn from novice to beginner squater.
did some assisted pistol squats and toe jumping squats.
have to ice my knees and get used to the knee pain. suck it up.
Monday was off.
Tuesday:
upper body:
bench: 80kg for 4-7reps for 5 sets. singles in the 85-95kg range.
yates row: 48-63kg. lots of sets for many reps.squeeze and hold. underhand grip. mid back on fire.
incline: 60/70/75/80/82,5/85kg. 85kg 1rep personal best.
yates row: 58kg. lots of sets for many reps.
Wednesday:
squats:
60/80/100kg for 10 reps. 80/60kg for 20 reps. 5 working sets only, so next time i will add low rep fronts.
as i wrote my first goal is a 100kg for 20 reps. hitting this till new year would be ok. the earlier the better.
how to do this:
level 1: 100kg for 12 and 90kg for 15 reps
level 2: 100kg for 15 and 90kg for 20 reps
level 3: 110kg for 10 and 100kg for 18 reps
level 4: 110kg for 12 and 100kg for 20 reps
Thursday:
upper body:
close grip bench alternated with yates ro’. (it isn’t exactly a yates row. undergrip ez bar torso parallel to ground).
bench: 60x10/80x3 2(spotter help)/85x2/90x0(stuck in the middle)/80x3/80x3/80x3/60x13 3 2 2 2(a long rest pause set)thought i would do 20 reps in one strike. slowly slowly i am getting better. but still novice weights and spaghetti arms.
row: 48/48/68/78/78/68/58/48
finished with rope straight pulldowns to target lats, but honestly for me it is mostly long triceps.
Friday was gym off.
Saturday:
upper body:
close grip bench: 60x10, 80x3, 85x2, 87,5x0, 87,5x1, 80x1, 85x1, 80x1
alternated with ez underhand row.
incline bench: 60/80/85/90/90/80/80 for 1 rep only.
finished with a bb overhand grip row on a block. great rom, stretching and contracting the upper lats.
the first row is more rear delts and mid traps, the second row is more lats. so i have to do both, but the lats row first instead of second.
two personal bests today: 87,5 cg and 90 inc. no reps to failure today, low reps but good quality.
monday is benching again, tomorrow: squats.
Sunday:
squats:
60/80/100x12reps. next goal is 100x14.
110x3reps. light weight but the body said “no, no, no”. something was wrong.
fronts: 60/60/60/80/80/80/60/60/60 for 1 rep. accentuated bottom position for a 1-2 second. felt slow, no fireworks of explosive squats.
a weak session today. squatting felt awkward and uncomfortable.
Monday:
upper body:
bench: 70x10, 80x3, did 70-75 for 3-5 reps for about 6-8 sets
bb row: 60x5 and many sets many reps with less weight. not worth mentioning
everything was heavy and uncomfortable. tired, not good.
Tuesday:
upper body:
snatch grip bhn press: 50x5 55x3
snatch grip bhn pushpress: 60x5 70x3 75x3 80x0
military press: 40x10 3sets
rear delt rope flyes: 5 sets high reps. (did the first time, delts fried)
today was better than yesterday, but some kind of weakness is still present, thought i will do a 80x2 push press and a 85x1 for a pr. but must wait.
Wednesday:
upper body:
close grip bench: 60x5 70x5 80x3 85x2 90x1 92,5x0 80x3 85x2 90x0 80x1 85x1 60x20
ez row.
short session, new c-g personal best.
Thursday:
a very short session:
incline: 60x5 70x5 80x3 85x2 90x1 95x0 90x1 80x3 85x2 80x3. 10 sets in 30 minutes. the 90x1 was better than last time. 95 was too much, should do a 92,5. next time.
