Darkly Dreaming Florelius.

Training Training Logs
541

Cycle3/531/session A.

29/10 - 2012.

After warm up.

squats:
5x20kg.
5x25kg.
5x32,5kg.
3x40kg.
5x50kg.
3x55kg.
1x62,5kg.

Back raises: 3x10.

Bench:
10x20kg.
5x30kg.
5x37,5kg.
3x45kg.
5x57,5kg.
3x65kg.
5x72,5kg. ( estimated max = 84kg )

DB rows: 3x10 x 24kg pr arm.

Comment:
I went back to free squats since thats the excercise I have a problem with. I tried as best as I could to brace my abs as you guys told me to, but found it hard to do and I need to work on untill I am proficient at it.

542

Cycle3/531/session B.

01/11 - 2012.

After warm up.

OHP:
5x20kg.
5x22,5kg.
3x25kg.
5x32,5kg.
3x37,5kg.
6x42,5kg. ( estimated max = 50kg )

DL:
5x60kg.
5x80kg.
3x90kg.
4x100kg. ( estimated max = 113kg )

Pull ups:
10 x bw.
8 x bw.
8 x bw.

Standing cable ab crunch: 3x10.

Comment:
Happy with DL, but not so happy with OHP. Pull ups where also good :slight_smile:

543

Summary of Cycle 3.

Bench: tm = 75kg.
3x5 week: 65kg x 9.
3x3 week: 67,5kg x 7.
531 week: 72,5kg x 5.

Squat: tm = 65kg.
3x5 week: 55kg x 10.
3x3 week: 57,5kg x 3.
531 week: 62,5kg x 1.

OHP: tm = 45kg.
3x5 week: 37,5kg x 11. rep PR.
3x3 week: 40kg x 9.
531 week: 42,5kg x 6.

DL: tm = 105kg.
3x5 week: 90kg x 7.
3x3 week: 95kg x 5.
531 week: 100kg x 4.

Training weights for Cycle 4:

Bench: tm = 77,5kg.
week1: 50kg x 5, 57,5kg x 5, 65kg x 5+
week2: 55kg x 3, 62,5kg x 3, 70kg x 3+
week3: 57,5kg x 5, 65kg x 3, 72,5kg x 1+

Squat: tm = 67,5kg.
week1: 47,5kg x 5, 52,5kg x 5, 57,5kg x 5
week2: 50kg x 3, 55kg x 3, 60kg x 3
week3: 52,5kg x 5, 57,5kg x 3, 65kg x 1

OHP: tm = 47,5kg.
week1: 30kg x 5, 35kg x 5, 40kg x 5+
week2: 32,5kg x 3, 37,5kg x 3, 42,5kg x 3+
week3: 35kg x 5, 40kg x 3, 45kg x 1+

DL: tm = 107,5kg.
week1: 72,5kg x 5, 82,5kg x 5, 92,5kg x 5+
week2: 77,5kg x 3, 87,5kg x 3, 97,5kg x 3+
week3: 82,5kg x 5, 92,5kg x 3, 102,5kg x 1+

544

Cycle4/week1/session A.

05/11 - 2012.

After warm up.

Squat:
10x20kg.
5x25kg.
5x32,5kg.
3x40kg.
5x47,5kg.
5x52,5kg.
5x57,5kg.

Bench:
10x20kg.
5x25kg.
5x30kg.
5x37,5kg.
3x45kg.
5x50kg.
5x57,5kg.
11x65kg. ( estimated max = 88kg )

DB rows: 3x10 x 26kg pr arm.

Back raises: 10reps.

Comment:
Good workout :slight_smile:

545

Nice benching buddy!
Your squat continues to mess with my head haha. The reason you don’t like to push the reps or do heavy singles is due to a lack of spotter yeah? How about the power cage - is there one at your gym?

546

[quote]panzerfaust wrote:
Nice benching buddy!
Your squat continues to mess with my head haha. The reason you don’t like to push the reps or do heavy singles is due to a lack of spotter yeah? How about the power cage - is there one at your gym?[/quote]

Thanks for the bench comment Panzer :slight_smile:

The squat messes with my head to LOL, but the reason I dont push it is because as you said lack of spotter, but also lack of cage( Just a rack without safty pins in my gym ) and because my form as seen in the video I posted where not 100%. I am currently sticking to only the prescribed reps to focus on good form. I find it easier to focus on good form when I dont go for max reps. Hopefully my squat is better some years from now. I hope to do 5+ reps at 100kg in squat when I am 30 years old, that gives me 3,5 years LOL

547

[quote]florelius wrote:

[quote]panzerfaust wrote:
Nice benching buddy!
Your squat continues to mess with my head haha. The reason you don’t like to push the reps or do heavy singles is due to a lack of spotter yeah? How about the power cage - is there one at your gym?[/quote]

Thanks for the bench comment Panzer :slight_smile:

The squat messes with my head to LOL, but the reason I dont push it is because as you said lack of spotter, but also lack of cage( Just a rack without safty pins in my gym ) and because my form as seen in the video I posted where not 100%. I am currently sticking to only the prescribed reps to focus on good form. I find it easier to focus on good form when I dont go for max reps. Hopefully my squat is better some years from now. I hope to do 5+ reps at 100kg in squat when I am 30 years old, that gives me 3,5 years LOL

[/quote]
Haha well all gym-heroics aside, safety is important, particularly spinal safety! So I can understand where you are coming from.

Have you considered throwing in a couple of singles, which are heavier than your working set, but still a weight which you are confident of getting?

So let’s say you did 5 x 57.5kg for your final work set. You then rest a couple of minutes, and do a single at 62.5kg. If it felt good, you rest and do another one at 65kg, and maybe do 3-5 total.

it may be a good way to create confidence under heavier weights and allow your body some extra barbell work.

Just a thought anyway =]

Keep up the good work!

548

[quote]panzerfaust wrote:

[quote]florelius wrote:

[quote]panzerfaust wrote:
Nice benching buddy!
Your squat continues to mess with my head haha. The reason you don’t like to push the reps or do heavy singles is due to a lack of spotter yeah? How about the power cage - is there one at your gym?[/quote]

Thanks for the bench comment Panzer :slight_smile:

The squat messes with my head to LOL, but the reason I dont push it is because as you said lack of spotter, but also lack of cage( Just a rack without safty pins in my gym ) and because my form as seen in the video I posted where not 100%. I am currently sticking to only the prescribed reps to focus on good form. I find it easier to focus on good form when I dont go for max reps. Hopefully my squat is better some years from now. I hope to do 5+ reps at 100kg in squat when I am 30 years old, that gives me 3,5 years LOL

[/quote]
Haha well all gym-heroics aside, safety is important, particularly spinal safety! So I can understand where you are coming from.

Have you considered throwing in a couple of singles, which are heavier than your working set, but still a weight which you are confident of getting?

So let’s say you did 5 x 57.5kg for your final work set. You then rest a couple of minutes, and do a single at 62.5kg. If it felt good, you rest and do another one at 65kg, and maybe do 3-5 total.

it may be a good way to create confidence under heavier weights and allow your body some extra barbell work.

Just a thought anyway =]

Keep up the good work![/quote]

Sounds like a good idea, I might do that. Thanks for the tip Panzer.

Ps. I guess since I am so weak in squats I can do it every week without burning out too :wink:

549

After some consideretation I will start to do 1-3 singles after my last set in squat every other workout, reason being to build some confidense under the bar and with only one rep it is not so hard to maintain good form. Thanks again for the tip Panzer :slight_smile:

550

[quote]florelius wrote:
After some consideretation I will start to do 1-3 singles after my last set in squat every other workout, reason being to build some confidense under the bar and with only one rep it is not so hard to maintain good form. Thanks again for the tip Panzer :slight_smile:

[/quote]

Excellent! I am sure they will serve you well, and get your squat kicked into action.
Let me know how it goes, and don’t be afraid to push yourself.
Just keep that midsection full of air and keep your body tight, as per Mikemike’s comments.

551

Cycle4/week1/session B.

08/11 - 2012.

After warm up.

OHP:
5x20kg.
5x22,5kg.
3x25kg.
5x30kg.
5x35kg.
9x40kg. ( estimated max = 51kg )

DL:
5x60kg.
5x60kg.
5x72,5kg.
5x82,5kg.
7x92,5kg. ( estimated max = 114kg )

Pull ups:
9 x bw.
9 x bw.
6 x bw. ( crap )

Comment:

I am happy with todays DL, but not so much with todays OHP, its the third time I hit 9x40kg. Pull ups was not great either. Was rather confident before the session that I would hit 9 reps on all the sets, but it seems I was wrong, I wish I hit 9 reps on all sets next week.

552

I was not able to train this week for several reasons( school and work ), but on monday I will get my ass back in to the gym.

553

Thought you had been a bit quiet!

Don’t let the slow Press progress get you down man - the Press is a bastard!!! Mine hasn’t moved in months.

554

[quote]panzerfaust wrote:
Thought you had been a bit quiet!

Don’t let the slow Press progress get you down man - the Press is a bastard!!! Mine hasn’t moved in months.[/quote]

Nah I am not down about it man, but not happy with it offcourse. Perhaps 10+ reps at 40kg is not in the books for me yet, but I have other rep PRs to crush, like 6x45kg, 4x47,5kg, so I have the chance for some rep PRs before this semester ends.

555

Cycle4/wave2/session A.

19/11 - 2012.

After warm up.

Squat:
10x20kg.
5x25kg.
5x32,5kg.
3x40kg.
3x50kg.
3x55kg.
3x60kg. ( last set was hard, so dropped the singles )

Bench:
10x20kg.
5x30kg.
5x37,5kg.
3x45kg.
3x55kg.
3x62,5kg.
7x70kg. ( estimated max = 86kg )

Some rowing variations:

db rows: 10 reps.

cabel rows: 10 reps.

chest supported machine row: 10 reps.

Comment:

Didnt sleep tonight so this session reflects that.
Squat and bench felt heavy and I had no energy for heavy db rows after bench. I did some light sets with various rowing excercises just to get some work for my upper back/lats.

556

Cycle4/wave2/session B.

23/11 - 2012.

After warmup.

OHP:
5x20kg.
5x25kg.
3x30kg.
3x32,5kg.
3x37,5kg.
7x42,5kg. ( estimated max = 52kg )

DL:
5x60kg.
5x60kg.
5x60kg.
3x77,5kg.
3x87,5kg.
5x97,5kg. ( estimated max = 113kg )

Pull ups:
9 x florelius.
9 x florelius.
9 x florelius.

DB bicep curl: 3x10.

Standing DB triceps extensions: 3x10.

Comment:
Good workout and are pleased with all the lifts. I got 1 rep more than last time I did 42,5kg in OHP.
5 was my goal for DL this session, so pleased with getting it. finaly was I able to get 9 reps on all
sets in Pull ups :), but the last set was hard as fuark. I also got a good arm pump at the end of the session
wich is always a good thing :wink:

557

I found out today that the gym back home has drop-in, wich means I will be able to continue the progression
in the Christmass vacation, wich makes me really happy :slight_smile:

558

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Pic update. ( yhea I am pale )

559

Everything looks pretty good dude. The upper body lifts are the slowest to progress for me too. When I begin to slow down on pressing movements I crank up bicep/triceps workouts to twice a week and try to create some form of progression by the week. Since arms are pretty weak in comparison to other body parts and dumbbell incremants increase by quite a bit relative to arm strength I progress by adding reps or preferably sets by the week until a month passes. At that point I increase weight but revert back to the original number of sets and reps.

560

[quote]mikemike87 wrote:
Everything looks pretty good dude. The upper body lifts are the slowest to progress for me too. When I begin to slow down on pressing movements I crank up bicep/triceps workouts to twice a week and try to create some form of progression by the week. Since arms are pretty weak in comparison to other body parts and dumbbell incremants increase by quite a bit relative to arm strength I progress by adding reps or preferably sets by the week until a month passes. At that point I increase weight but revert back to the original number of sets and reps.[/quote]

Hi mike hopes all is good with you :slight_smile:

Your progression style/method for arms sounds sensible, I might try something similar. Even though my plan on arms right now is to focus on MMC and bringing up my left arm and triceps on both sides. My left arm is visible smaller than my right and I want to change that. I also hope some extra arm mass will help in bench and press.