Hi. How is the training going?
[quote]zenontheterrible wrote:
Hi. How is the training going? [/quote]
Not that good lately, havent found the equalibrium between school, work, sleep and training this semester at all. Hopefully I will find it soon. Did not get any sleep tonight, but hopefully I am capable of training regardless after teaching a junior high school class in church history today. Speaking of witch I must get my ass there right now.
Thanks for showing an interrest man and welcome to my log 
Keep lifting Florelius. Keep growing. Birdy is watching.
tweet
Cycle1/Wave2/Session 1.
08/03/2013.
After warm up.
Front squat: ( with clean grip )
20kg x 5.
20kg x 5.
20kg x 5.
27,5kg x 3.
32,5kg x 3.
35kg x 8.
( A lifter at the gym convinced me to try clean grip and too my surprise I was able to do it. He thought my Front squat form was good also, so I am happy about that )
Benchpress:
20kg x 10.
27,5kg x 5.
35kg x 5.
42,5kg x 3.
47,5kg x 3.
55kg x 3.
62,5kg x 8.
( My thumb is still not 100% and my bench is suffering because of it, I hope I am back to where I was
before christmass in a not to distant future )
DB row: 3x10 x 20kg pr arm.
Back raises: 3x10 reps.
Comment:
Good session today
@ the Bird.
Yes I will try to keep on lifting and hopefully grow and get stronger too
[quote]florelius wrote:
Cycle1/Wave2/Session 1.
08/03/2013.
After warm up.
Front squat: ( with clean grip )
20kg x 5.
20kg x 5.
20kg x 5.
27,5kg x 3.
32,5kg x 3.
35kg x 8.
( A lifter at the gym convinced me to try clean grip and too my surprise I was able to do it. He thought my Front squat form was good also, so I am happy about that )
Benchpress:
20kg x 10.
27,5kg x 5.
35kg x 5.
42,5kg x 3.
47,5kg x 3.
55kg x 3.
62,5kg x 8.
( My thumb is still not 100% and my bench is suffering because of it, I hope I am back to where I was
before christmass in a not to distant future )
DB row: 3x10 x 20kg pr arm.
Back raises: 3x10 reps.
Comment:
Good session today
[/quote]
I would say try a thumbless grip if you bench in a power rack, with spotters, but it is a very high skill technique (like keeping your knees out with your feet for wide stance squatting and controlled upper back rounding for deadlifts) and also high risk (like the deadlifts) if you don’t have the skill to do it. I hope your thumb heals up :).
[quote]DSSG wrote:
[quote]florelius wrote:
Cycle1/Wave2/Session 1.
08/03/2013.
After warm up.
Front squat: ( with clean grip )
20kg x 5.
20kg x 5.
20kg x 5.
27,5kg x 3.
32,5kg x 3.
35kg x 8.
( A lifter at the gym convinced me to try clean grip and too my surprise I was able to do it. He thought my Front squat form was good also, so I am happy about that )
Benchpress:
20kg x 10.
27,5kg x 5.
35kg x 5.
42,5kg x 3.
47,5kg x 3.
55kg x 3.
62,5kg x 8.
( My thumb is still not 100% and my bench is suffering because of it, I hope I am back to where I was
before christmass in a not to distant future )
DB row: 3x10 x 20kg pr arm.
Back raises: 3x10 reps.
Comment:
Good session today
[/quote]
I would say try a thumbless grip if you bench in a power rack, with spotters, but it is a very high skill technique (like keeping your knees out with your feet for wide stance squatting and controlled upper back rounding for deadlifts) and also high risk (like the deadlifts) if you don’t have the skill to do it. I hope your thumb heals up :). [/quote]
Thanks for the tip DSSG , but I dont bench in a power rack, I use a regular bench. So I guess thumbless is out of the question for me. I hope my thumb is A okay soon and atleast its alot better than it used to be.
[quote]florelius wrote:
[quote]zenontheterrible wrote:
Hi. How is the training going? [/quote]
Not that good lately, havent found the equalibrium between school, work, sleep and training this semester at all. Hopefully I will find it soon. Did not get any sleep tonight, but hopefully I am capable of training regardless after teaching a junior high school class in church history today. Speaking of witch I must get my ass there right now.
Thanks for showing an interest man and welcome to my log :)[/quote]
Hey man, I know the feeling. I have tons of time right now, but I’ve been there before - usually every summer.
my best advice to you is when you have those days/weeks/months where you just don’t feel like you have enough time for anything - keep it really simple - keep the workouts really short.
Its been my experience that just getting into the gym regularly is more important than the workout you do, and sometimes the intensity of it.
A short, intense imperfect workout, is better than a long ‘perfect’ one if the short ones keeps you in the gym regularly.
while workouts can be a mental relief, or even to vent some frustration, the are a form of stress. It is cumulative stress with your work/school/etc… In those times try to keep your workouts ‘therapeutic’ and fun.
just my 2 pennies anyway.
Cycle1/Wave2/Session 2.
10/03/2013.
After warm up.
OHP:
20kg x 5.
20kg x 5.
20kg x 5.
27,5kg x 3.
32,5kg x 3.
35kg x 8.
DL:
40kg x 5.
50kg x 5.
60kg x 3.
70kg x 3.
80kg x 3.
90kg x 4.
Pull ups: 3x6 reps.
Leg raises: 3x10 reps.
Bicep cable curl: 3x10.
Tricep pressdowns( V-handle ): 3x10.
Comment:
Okay session.
[quote]zenontheterrible wrote:
[quote]florelius wrote:
[quote]zenontheterrible wrote:
Hi. How is the training going? [/quote]
Not that good lately, havent found the equalibrium between school, work, sleep and training this semester at all. Hopefully I will find it soon. Did not get any sleep tonight, but hopefully I am capable of training regardless after teaching a junior high school class in church history today. Speaking of witch I must get my ass there right now.
Thanks for showing an interest man and welcome to my log :)[/quote]
Hey man, I know the feeling. I have tons of time right now, but I’ve been there before - usually every summer.
my best advice to you is when you have those days/weeks/months where you just don’t feel like you have enough time for anything - keep it really simple - keep the workouts really short.
Its been my experience that just getting into the gym regularly is more important than the workout you do, and sometimes the intensity of it.
A short, intense imperfect workout, is better than a long ‘perfect’ one if the short ones keeps you in the gym regularly.
while workouts can be a mental relief, or even to vent some frustration, the are a form of stress. It is cumulative stress with your work/school/etc… In those times try to keep your workouts ‘therapeutic’ and fun.
just my 2 pennies anyway.
[/quote]
I will keep that in mind.
“go to the gym more often bish”
Cycle1/Wave3/session 1.
13/03/13.
After warm up.
Front Squat: ( with a 15kg barbell )
15kg x 5.
20kg x 5.
25kg x 3.
30kg x 5.
35kg x 3.
37,5kg x 10.
Benchpress:
20kg x 10.
27,5kg x 5.
35kg x 5.
42,5kg x 3.
52,5kg x 5.
60kg x 3.
67,5kg x 5. ( crap )
DB row: 3x10 x 20kg pr arm.
Comment:
Okay session, but bench was crap today.
Training max and training weights for FrontSquat next cycle:
37,5kg x 10 x 0.0333 + 37,5kg = 49,9kg. ( estimated max )
49,9kg. x 0.9 = 44,9kg. ( Training max )
Cycle 2: tm = 45kg.
Wave 1: 27,5kg x 5, 32,5kg x 5, 37,5kg x 5+
Wave 2: 30kg x 3, 35kg x 3, 40kg x 3+
Wave 3: 32,5kg x 5, 37,5kg x 3, 42,5kg x 1+
Fuck I dont know what I want to do.
I will take a break from this forum.
Wish all of you good luck with your goals.
Good idea on the linear progression. Also, having a full 10 week plan should help you stick it out. I am glad to hear your gym have safety pins now - back squats are key to everything!
I assume you considered the standard Starting Strength approach?
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans (or Rows)
[quote]panzerfaust wrote:
Good idea on the linear progression. Also, having a full 10 week plan should help you stick it out. I am glad to hear your gym have safety pins now - back squats are key to everything!
I assume you considered the standard Starting Strength approach?
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans (or Rows)[/quote]
See over.
Hope you get strong as fuck with your 5/3/1-Sheiko plan Panzer.
I will be back when I have figured some shit out.
[quote]florelius wrote:
Fuck I dont know what I want to do.
I will take a break from this forum.
Wish all of you good luck with your goals.
[/quote]
Au revoir polar bear. Come back strong.
[quote]florelius wrote:
[quote]panzerfaust wrote:
Good idea on the linear progression. Also, having a full 10 week plan should help you stick it out. I am glad to hear your gym have safety pins now - back squats are key to everything!
I assume you considered the standard Starting Strength approach?
Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Standing military press
3x5 Power cleans (or Rows)[/quote]
See over.
Hope you get strong as fuck with your 5/3/1-Sheiko plan Panzer.
I will be back when I have figured some shit out.
[/quote]
No worries bro! Thanks, and catch you next time.
P.S. Beer is great for stress
Thanks for showing a interrest guys, see you when I get back from my forum break.
Btw I started this split yesterday:
Day 1: Chest and Triceps.
Pec-dec: 5x10.
Incline DB press: 5x10.
Benchpress: 5x10.
Triceps pushdowns: 5x10.
Day 2: Lats and biceps.
Lat pushdowns: 5x10.
DB row: 5x10.
Pull ups: 5 x max reps.
DB curls: 5x10.
Day 3: Legs.
Leg curl: 5x10.
RDL: 5x10.
Leg extension: 5x10.
Squat to bench: 5x10.
Day 4: Shoulders.
Rear delt raises: 5x10.
Side lateral raises: 5x10.
DB militarypress: 5x10.
DB shrugs: 5x10.
I have did day 1 yesterday and day 2 today and it felt great. I will report back with my results when
I get back.
Good luck, i am also taking a break i think!