Tuesday - Sick on weekend and monday. 9/8/2011
Warm up
Bench Press
1x5 55KG
1x5 55KG
1x5 55KG
Assistance work
Goblet squats
2x15 18KG
Dips
5x5 Bodyweight
Chin-ups
5x5 bodyweight
Comments:
Was suprised I did as well on the bench as I did having just come off sickness didn’t get any extra reps but got the minimum and that’s progress so I’m happy. No free 15KG DB’s for use so grabbed an 18KG DB and did two sets instead. Everything else was good.
Wedneday -
Warm up
Deadlift -
Warm up sets
1x5 55KG
1x5 75KG
1x5 85KG
1x5 85KG
1x6 85KG
Assistance Work
4x15 Hanging Leg Raises
5x10 Leg Press 190Lbs 86.6KG
Comments:
Really happy with the DL’s today. Went up another 10KG quite comfortably although that 6th rep on last set was quit shaky on form but even so I’m still happy. Upped the leg raises and it made such a difference haha. Leg press stayed where it was. Overall great work out.
Friday -
Warm up
Overhead Press - Barbell
Warm up
2x8 Barbell (20KG)
1x5 37.5KG
1x5 37.5KG
1x6 37.5KG
Tricep Pull-downs
5x10 - resistance 7
Pull ups
3x5 pronated grip
1x3
Dying Bugs - 2xfailure
Planks
Comments:
OHP was kinda tough as expected but a ‘good’ tough. Got 6 reps on last set… just about. For some reason I failed on the Pull-ups today. Usually do 5x5. on the 4th set I made the grip a little bit wider and that threw me off and that was it. Hopefully I’ll do better next week.
363.5 clean and jerk → The best part about this is that his form apparently blew shit, and he just forced it up with retard strength and hate. George Jowett insisted that if Goerner had decent form, he could have put up 440 in that lift.
Awesome but are you making a specific point with it?
[quote]CrashOverride wrote:
Awesome but are you making a specific point with it?[/quote]
God no, just some motivation.
Actually I am making a small point, ignore the form nazis.
Monday - For some reason it obviously didnt upload so this might post twice - DELOAD
Warm up
Bench Press
1x5 30KG
1x5 30KG
1x10 30KG
Assistance work
Goblet squats
2x15 15KG
Dips
5x5 Bodyweight
Chin-ups
5x5 bodyweight
Comments:
Deload week so nothing really to say at all. Everything was good and nothing else to report
Wednesday - DELOAD
Warm up
Deadlift -
1x5 45KG
1x5 45KG
1x10 45KG
Assistance Work
5x10 Hanging Leg Raises
5x10 Leg Press 110 Lbs - 49.9KG
Comments:Again Deload so nothing really to say, cant wait for next week to start adding weight again
Friday - DELOAD
For some reason this site chooses when it wants to publish my posts and when it doesn’t.
Warm up
Overhead Press - Barbell
Warm up
2x8 Barbell (20KG)
1x5 22.5KG
1x5 22.5KG
1x10 22.5KG
Tricep Pull-downs
5x10 - resistance 4
Pull ups
5x5
Dying Bugs - 2xfailure
Planks
Comments:
Deload so not much to say really. No problems and worked on form.
Monday - 22/8/2011
Warm up
Bench Press
1x5 57.5KG
1x5 57.5KG
1x6 57.5KG
Assistance work
Goblet squats
3x15 15KG
Dips
5x5 Bodyweight
Chin-ups
5x5 bodyweight
Comments:Great to get back to adding weight. The bench was quite tough but got through. That 6th rep was a lil sketchy so not sur if I should count it or not. All the other workouts were good and it took it out of me! Awesome!
Wednesday -
Warm up
Deadlift -
1x5 90KG
1x5 90KG
1x6 90KG
Assistance Work
4x15 Hanging Leg Raises
5x10 Leg Press 190 Lbs - 86.6KG
Comments:So back to adding on weight for the DL and wow it was hard! Like really tough but I did manage to get through it although form might not have been as good as usual. Might just up another 5KG instead of 10 next week. everything else was fine.
Friday -
Warm up
Overhead Press - Barbell
Warm up
2x8 Barbell (20KG)
1x5 25KG
1x5 40KG
1x5 40KG
1x6 40KG
Tricep Pull-downs
5x10 - resistance 7
Pull ups
5x5 - bodyweight
Dying Bugs - 2xfailure
Planks
Comments:
Good work out to today. Tried false grip with the OHP and it’s pretty cool. I liked the difficulty of today. The weight was heavy enough in that it was tough but not so heavy that it might make me question whether or not I should drop down the weight. Last rep on the last set was a bit sloppy and may not have counted. Everything else was fine.
Monday -
Warm up
Bench Press
1x5 60KG
1x5 57.5KG
1x6 57.5KG
Assistance work
Goblet squats
3x15 18KG
Dips
5x5 Bodyweight
Chin-ups
5x5 bodyweight
Comments:No great for the bench today. Barely made it through the first set of the bench with 60KG so had to drop back to 57.5. Kinda sloppy overall, hopefully I can pull it back next week. Switched the weight from 15KG to 18KG for the Goblet squats and it was awesome! Dips and chins were fine. Overall good work out except for the stall on the bench.
Wednesday -
Warm up
2x8 - Barbell (20KG)
1x5 70KG
Deadlift -
1x5 95KG
1x5 95KG
1x6 95KG
Assistance Work
5x10 Leg Press 190 Lbs - 86.6KG
Comments: Really happy with the deads today. Educated myself and gave myself a form check the night before and it really helped. It was still tough as shit but I got there! Can’t wait to try for 100KG next week! Leg press was fine. You may notice I did not do hanging leg raises. The reason for this was, I had started my job today and was up at 7am and in work til 5 but it was real busy and ended up not getting lunch. So no food mixed tiredness initially had me going in and doing “I ain’t doin’ shit today” But compromised and instead of leaving out both assistences I kept the one which I felt would do more for me.
Awesome DL’ing and congrats on the PR.
Now, next week is where we bring the pain! Two plates son, are you getting scared yet?
Friday -
Warm up
Overhead Press - Barbell
Warm up
2x8 Barbell (20KG)
1x5 30KG
1x4 42.5KG
1x5 40KG
1x6 40KG
Tricep Pull-downs
5x10 - resistance 7
Pull ups
1x5 - bodyweight
Comments:
Very long shift at work and didnt have alot of time to train and also was really tired and weak. Failed the OHP so dropped back down. overall not great but did what I could.
Monday 5th of September 2011 - Could not train due to work.
Wednesday -
Warm up
2x8 - Barbell (20KG)
1x5 70KG
Deadlift -
1x5 100KG
1x5 100KG
1x5 100KG
Comments: I’ll just explain that for the last two weeks in my job I’ve had to work a lot of hours and as a result it messed with my training. And even when I did get to train I usually had to tkae the “I ain’t doin’ shit today” route. Wednesday was an example of one of those days however, I got a milestone deadlift which I’m really happy about. 100KG.
Friday -
Warm up
Overhead Press - Barbell
Warm up
2x8 Barbell (20KG)
1x5 30KG
1x4 45KG
1x4 42.5KG
1x5 40KG
Tricep Pull-downs
4x10 - resistance 7
CHIN ups.
1x5 - bodyweight
Comments: I think its cos I’m working so much but had another weight fuck up but this time I put to much on. I was only suppposed to go for 42.5KG on the OHP but I read it in my head as 2x2.5KG plates. So ended up liting 45KG and failed at rep 5. Then dropped back to what I should have been lifting then failed on the 5th rep there too. Then I finally finished a set at 40KG - not happy but I get through it. Also did chins instead of pull ups since I got not monday session in.
Wednesday - 21st of September - could not train the Monday or Friday of this that week due to work.
Warm up
2x8 - Barbell (20KG)
1x5 70KG
Deadlift -
1x5 100KG
1x5 100KG
1x5 100KG
Comments: Someone pointed out that my lower back was bending and I’ve figured out that I have been sort of ‘jerking’ the weight off the floor ins tead of ‘squeezing’ it up. I will be trying it again tomorrow (28th) so I’ll see how it goes. Had no time for assistance work - “I ain’t doin’ shit today.”
Monday -
Warm up
2x8 bar
Bench Press
1x3 60KG
1x5 50KG
1x7 50KG
Assistance work
Goblet squats
3x10 18KG
Dips
5x5 Bodyweight
Chin-ups
5x5 bodyweight
Comments:The last few weeks have been a stall with work and things getting in the way. Although now it’s all sorted and in place and I should be able to get back into a routine now. I decided not to put weight on this week since its the start of a new cycle but as mentioned, i had been missing alot of training and even a whole deload week so I’m taking it slow. Was meant to only drop down to 55KG instead of 50 but by the time I realised, the plates were gone. Still it felt good to get back into it and my technique seemed good. Just tried 60KG to see and it didnt end well! I’ll get there eventually. Assitance work was fine.