Grow Florelius! Grow!!!
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LOL had to make a meme, TheBird
Thats funny guys 
I want some kesam…
[quote]csulli wrote:
I want some kesam…[/quote]
here you go…
I believe Kesam is Quark?
[quote]panzerfaust wrote:
I believe Kesam is Quark?[/quote]
Thats correct.
I think a big german poster on here who calls himself fattyfat( I think ) ate a ton of that when he buildt himself up.
Its 36grams of protein in a can( 300gram ) of low-fat kesam/quark.
Cycle2/week2/session B.
27/09 - 2012.
After warm up.
Press:
3x5 x 20kg.
3x27,5kg.
3x32,5kg.
10x37,5kg. ( estimated max = 49kg )
( Happy with 10x37,5kg )
DL:
5x40kg.
5x50kg.
3x60kg.
3x72,5kg.
3x82,5kg.
5x92,5kg. ( estimated max = 107kg )
( okay, but nothing great )
Pull ups:
7 x bw.
7 x bw.
7 x bw.
Bicep cable curls: 5x10.
Triceps pushdowns: 5x10.
Comment:
All in all a good workout. Got a sick arm pump at the end, wich is always cool 
Cycle2/week3/session A.
02/10 - 2012.
After warmup.
Squat:
10x20kg.
5x25kg.
5x30kg.
3x37,5kg.
5x47,5kg.
3x52,5kg.
7x60kg. ( estimated max = 73kg )
Bench:
10x20kg.
5x30kg.
5x40kg.
5x55kg.
3x62,5kg.
6x70kg. ( estimated max = 83kg )
DB rows: 3x10 x 22kg pr arm.
Back raises: 3x10 reps.
Sit ups: 3x10 reps.
Comment: Okay.
Cycle2/week3/session B.
04/10 - 2012.
After warm up.
OHP:
5x20kg.
5x20kg.
3x25kg.
5x30kg.
3x35kg.
9x40kg. ( estimated max = 51kg )
DL:
5x40kg.
5x50kg.
3x60kg.
5x77,5kg.
3x87,5kg.
3x97,5kg. ( estimated max = 107kg )
Pull ups:
7 x bw.
7 x bw.
7 x bw.
Bicep cable curls: 3x10.
Triceps pushdowns: 3x10.
Comment:
Happy with 9x40kg in OHP
Summary of cycle2:
Bench:
Week1: 62,5kg x 10.
Week2: 65kg x 8.
Week3: 70kg x 6.
OHP:
Week1: 35kg x 10.
Week2: 37,5kg x 10.
Week3: 40kg x 9.
DL:
Week1: 87,5kg x 7.
Week2: 92,5kg x 5.
Week3: 97,5kg x 3.
Squat:
Week1: 52,5kg x 10.
Week2: 55kg x 9.
Week3: 60kg x 7.
Next Cycle:
Bench: tm = 75kg.
Week1: 50kg x 5, 57,5kg x 5, 65kg x 5+
Week2: 52,5kg x 3, 60kg x 3, 67,5kg x 3+
Week3: 57,5kg x 5, 65kg x 3, 72,5kg x 1+
Squat: tm = 65kg.
Week1: 45kg x 5, 50kg x 5, 55kg x 5+
Week2: 47,5kg x 3, 52,5kg x 3, 57,5kg x 3+
Week3: 50kg x 5, 55kg x 3, 62,5kg x 1+
DL: tm = 105kg.
Week1: 70kg x 5, 80kg x 5, 90kg x 5+
Week2: 75kg x 3, 85kg x 3, 95kg x 3+
Week3: 80kg x 5, 90kg x 3, 100kg x 1+
OHP: tm = 45kg.
Week1: 27,5kg x 5, 32,5kg x 5, 37,5kg x 5+
Week2: 30kg x 3, 35kg x 3, 40kg x 3+
Week3: 32,5kg x 5, 37,5kg x 3, 42,5kg x 1+
Template for Cycle 3:
Day1:
Squat: 5/3/1.
Bench: 5/3/1.
DB row: 3x10.
Back raises.
Day2:
OHP: 5/3/1.
DL: 5/3/1.
Pull ups: 3x8.
Abs.
Cycle3/week1/session A.
08/10 - 2012.
After warmup.
Squat:
10x20kg.
5x25kg.
5x32,5kg.
3x40kg.
5x45kg.
5x50kg.
10x55kg. ( estimated max = 73kg )
Bench:
10x20kg.
5x30kg.
5x37,5kg.
3x45kg.
5x50kg.
5x57,5kg.
9x65kg. ( estimated max = 84kg )
DB row: 3x10 x 24kg pr arm.
Comment:
Hard session.
Here is a video of me squatting on monday.
All form tips are welcomed
EDIT: the film would not upload 
^It did upload anyway
The glearing problem I can see myself is that I have “buttwink”, any tips on how to fix that guys?
I have been reading some old threads on the issue of buttwink and this is my plan to combat this so far.
-
Work on increasing my hip mobility.
-
Get more flexible hamstrings.
-
Focus on arching my back when squatting.
If anyone have any more tips on this, please share.
What’s up!
I cannot view your video???
Anyway, I find foam (or heavy pvc pipe) rolling before all my workouts and on off days. Say 10 minutes of it. Really helps my flexibility.
Also, I suggest goblet squats. Do you know how to do these? I’d do those, and really focus on getting deep between the legs, arching the back and pushing the knees out while keeping the chest high.
[quote]panzerfaust wrote:
What’s up!
I cannot view your video???
Anyway, I find foam (or heavy pvc pipe) rolling before all my workouts and on off days. Say 10 minutes of it. Really helps my flexibility.
Also, I suggest goblet squats. Do you know how to do these? I’d do those, and really focus on getting deep between the legs, arching the back and pushing the knees out while keeping the chest high.[/quote]
Thanks for the tips Panzer
To bad you could not see the video, because there are perhaps other aspects in the barbell back squat I do wrong.
-
I dont have a foam roller or pvc pipe( dont know what that is either ) and dont know where to buy it in Norway. Do you think static stretching of my leg muscles could be a good alternativ?
-
Yhea I do know how to goblet squat and can perhaps incorperate them into my warm up.
Btw. I will try to practice both wall squats and the third wall squat everyday before bed since I read in several threads that it will help with overcoming buttwink.
Cycle3/week1/session B.
14/10 - 2012.
After warm up.
OHP:
5x20kg.
5x22,5kg.
3x25kg.
5x27,5kg.
5x32,5kg.
11x37,5kg. ( estimated max = 51kg )
DL:
5x60kg.
5x70kg.
5x80kg.
7x90kg. ( estimated max = 110kg )
Pull ups:
8 x bw.
8 x bw.
8 x bw.
Comment:
Hard, but a good session nevertheless
I have decided to quit going for rep maxes in the squat untill my form is 100%, I will rather do more sets after the top set and focus on form.
[quote]florelius wrote:
[quote]panzerfaust wrote:
What’s up!
I cannot view your video???
Anyway, I find foam (or heavy pvc pipe) rolling before all my workouts and on off days. Say 10 minutes of it. Really helps my flexibility.
Also, I suggest goblet squats. Do you know how to do these? I’d do those, and really focus on getting deep between the legs, arching the back and pushing the knees out while keeping the chest high.[/quote]
Thanks for the tips Panzer
To bad you could not see the video, because there are perhaps other aspects in the barbell back squat I do wrong.
-
I dont have a foam roller or pvc pipe( dont know what that is either ) and dont know where to buy it in Norway. Do you think static stretching of my leg muscles could be a good alternativ?
-
Yhea I do know how to goblet squat and can perhaps incorperate them into my warm up.
Btw. I will try to practice both wall squats and the third wall squat everyday before bed since I read in several threads that it will help with overcoming buttwink.
[/quote]
email it to me if you like: Jamincalvert@xtra.co.nz
I am not squatting expert - mikemike would be a better bet. But I am happy to view and comment =].
Foam roller is this:
You can use a piece of thick plumbing pipe (drainpipe) for the same purpose, though it hurts haha.
My flatmate used box squats to fix the buttwink. But he squats to just below parallel; not sure how low you squat.