Hey there - first of all, sorry about my shitty english. (12-02-2014)
A bit about me before i tell how much i can bench, lol.
im from Denmark, 17 years old at the moment, 177cm tall and 90kg bodyweight.
I started lifting about 2.5 years ago, when my bigbrother introduced me to the gym after a depression from a shitty gf.
A year went by without knowing what the fuck i was doing, but i started seeing results and stuck with it since then.
Half a year ago i started to focus more on strength, since i already made tremondous strength gains imo, and want to see how far i can go.
I would call myself a powerlifter, even though i do a shitload of hypertrophy work after my main sets, but that’s just how i like it so far.
Hope you will critique my training and give me a lot of help, since that is the biggest reason i choose to start this log.
My current maxes:
180 kg squat
120 kg bench
220 kg deadlift
(sorry about the picture, i really don’t got anything else, fuck.)
(12-02-2014)
Way to start off a training log, with a deload workout, lol:
squat 5x5 108kg (60% of max)
constantly been progressing for the last 3 months, due to recovering from a wrist injury. Didn’t work out for 3 months, due to some nerve entrapment, hopefully it’s all over now.
think i will add 2.5 kg every workout for the bench, and 5 kg for the squat and deadlift after im done with the deload, slowly working my way up again, getting some more technique in my lifts while it’s getting heavier.
Hey! Fedt at se en 17-årig med nogle fine løft. Jeg er selv 17 år og stiller op i Styrkeløft her til maj. Har du nogle stævner du skal til? Og hvorfra i Danmark kommer du? Jeg er fra Nordjylland.
[quote]DaneMuscle wrote:
Hey! Fedt at se en 17-�¥rig med nogle fine l�¸ft. Jeg er selv 17 �¥r og stiller op i Styrkel�¸ft her til maj. Har du nogle st�¦vner du skal til? Og hvorfra i Danmark kommer du? Jeg er fra Nordjylland.
Vh. Dellen[/quote]
Jo tak!
har ikke nogle decideret stævner jeg bare SKAL til, gad god til DM i RAW, men har desværre ikke haft licens i lang nok tid til at jeg kan stille op, desværre.
Er selv fra sønderjylland/sydjylland, kommer fra en by der hedder Vorbasse!
Slowly starting to figure out what to do after the deload, since i am willing to try something new. Not that the program i have done not has been working, but sure wan’t to try if anything would make me stronger. Not really into 5/3/1, cube method, and all the traditionel things, since i think they use little time in the gym. Shitty attitude towards the programs, i know, but if im not comfortable with it i’m basically not doing it.
The program i will do will be some kind of Upper lower, with weekly variations on the lower body lifts, but not any for the upper since i don’t really dig doing board presses and such, and actually just likes to bench without any variation.
pretty excited what i’m going to do after the deload, the program would look like this:
ABxCDx(x)
it will be an upper, lower split, and just to explain it fast im going to alternate bench with OHP on A and C days, and on B and D (which is the lowerbody) im going to do deadlift and squat variations. Really looking forward to it!
(17-02-2014)
Squat deload:
5x5 117 kg (65% of max)
Since im working with so low percentages i don’t use belt, and always squat with a pause in the bottom. Why don’t take advantage of it, and killing two birds with one stone?
(21-02-2014)
Its like 0:30 AM here, as im typing this, started my workout around 9 PM, and fucking finally were done about 11:30 PM.
Today was my first “Lowerbody” workout, and also the first time i’ve ever tried to really to do two of the main lifts on the same day, WITH accessories - gotta get use to it.
Pause squat 5x3 155kg (no belt)
Block deadlift 4x3 210kg, last set 200kg.
Front squat 4x8 70-90kg’ish.
Stiff leg deadlifts 4x8 130kg
Rear delt flies 5x8(1x20) 27kg, last set with 22kg 20 reps.
Felt actually really good, even though it was hard as fuck. Was really happy about the pause squat, since it was with no belt. Thinking about trying to max out soon on the squat, but figure i just should try to make my progress steady instead. Anyways, great workout.
(22-02-2014)
Today my lower back is very sore, it was also the first time ever yesterday, that i did block deadlifts, so that is probaply why.
I’m a pussy, and like to train biceps on my days between the heavy sessions. lol.
(23-02-2014)
jesus. fucking. christ.
so, my first shoulder related injury i guess.
Push-day:
5x3 bench press with 111kg. While doing the third set i felt a very pinching feeling in my shoulder, very uncomfortable.
5x6-10 incline bench
5x6-10 military press
5x5-20 lateral raises
5x10 rear delt flies
5x8-10 skullcrushers
5x8-10 Tricep pushdown
As i continued to workout, the pain in my shoulder got worse. By the end of the day, i could really feel it.
And today (24-02-2014) i can reaaaally feel it, and it hurts like hell. Think i have sprained something, though i never tried to hurt my rotator cuff, and i don’t know if that’s how it feels like. Anyways, i really fucking hope it’s not, and i really doubt it actually.
Fuck fuck fuck.
(24-02-2014)
as mentioned above, my shoulder hurts like hell.
But a warm bag-something on it, for half an hour, didn’t really feel like it helped, it hurts more when i have not used it for a long time, like 10 minutes or so, and then going back to elevating the shoulder again.
If somebody have experienced anything like it, and have a clue of what it is, you’re more than welcome to reply. Thanks.
(25-02-2014)
Today i just felt miserable because of my shoulder. Feels awful, did some internet test’s i found regarding rotatur cuff injuries, and i didn’t come out positive on any of the test, so that’s a good thing, since that would be my main concern.
(26-02-2014)
The shoulder already feels much better. Guess i just stretched a muscle or something, a week off any kind of exercise that would cause shoulder stress would properbly do me good.
