el_hefe
January 30, 2017, 5:51pm
41
29/1/2017
Warmups felt very heavy today, i knew i wasn’t gonna get my goal reps on the last set.
Bench press
My bench seems to be going down. I hope next week will be better.
FSL
6 chinups after each set
Standing db press
6 chinups between sets. I’m changing my first assistances to 3 sets instead of 5. My shoulders felt very stiff and slightly painful.
LU raises / facepull superset
Shoulders felt alot better after these.
JM press
Hammercurl
Not happy about my bench going down. It’s probably because i’ve not ate enough this past week. Also i need to start adding in some shoulder mobility work before this gets worse.
el_hefe
February 1, 2017, 9:08pm
42
30/1/2017
Almost forgot to log this session. Lol
Deadlift PR
Got what i wanted.
Joker setPR
Never done 160 for more than a single.
Chinups
Chinups are progressing nicely! Still haven’t missed one rep, maybe i’ll get to 20kg 5x5 after all. Did 15 GHRs after each set.
Barbell row
These felt nice after a long time. 15 leg raises between first 4 sets.
Good session overall. My deadlift seems to be flying up on this programming, if i keep this pace i’ll be at 200kg in no time!
el_hefe
February 2, 2017, 1:59pm
43
1/2/2017
My press has really shot up since i started cleaning the weights off the floor. Don’t know what’s up with that but i’ve heard other people say that their OHP also feels alot better that way.
OHP PR
Had no idea what i was gonna hit today but i hoped for 9 reps to break my estimated 1RM, but i’m pretty satisfied with 8.
Joker setsPR PR PR
First time i’ve ever pressed in the 60’s. I could maybe hit 67.5 - 70kg fresh.
FSL
6 chinups after each set.
Incline db press
Used neutral grip on these to take some stress off my shoulders. 6 chinups between sets.
Lateral raise / rear delt raise superset
These make my shoulders better and less beat up. Very agonizing pump also.
JM press
Hammercurl
Very happy with how my press is going! I’m hoping to maybe hit that 80kg before summer.
el_hefe
February 2, 2017, 11:12pm
44
2/2/2017
Squat PR
Ugly and slow but got my goal reps. I really need to start working on my squat form / quad strenght because my squat goes to good morning once the weight gets heavy.
Joker setsPR
Placed the bar higher on my back and it felt better. 130 was very slow and grindy.
Beltless front squat
15 GHRs between sets.
Pretty solid session overall, happy about the 2 squat PRs.
el_hefe
February 6, 2017, 8:55pm
45
4/2/2017
Was feeling kinda shit this day for no real reason. Maybe it’s just fatigue catching up with me or something.
Bench press
Went for a fifth but only got it halway up.
FSL
Standing db press
Low cable row
Finished with JM press and hammercurls can’t remember exact weights and reps.
I’m hoping the upcoming deload will get my bench moving again.
el_hefe
February 8, 2017, 11:56am
46
6/2/2017
Deadlift
I’m made the decision today to stop deadlifting like a madman and start to focus on my form. 4 was what i could do without my back rounding
FSL beltless
Paused beltless 3 count pause front squat (lol)
Chinups
Finished with some light ab work.
This is the start of my deload. I’m gonna be making some changes next cycle: I won’t push my deadlift and squat sets to the max and i will start doing beltless FSL work for 3-5 sets. Also i’m gonna change my assistance plan to simpler and more strenght focused one.
el_hefe
February 8, 2017, 10:19pm
47
9/2/2017
First deload session.
OHP (clean every weight)
Easy sets, felt very light.
Incline db press (neutral grip)
Max reps in 7 minutes: 81 @ 20kg
Chinups
Total: 52 reps
Facepull
Hammercurl
Ab wheel
First time i’ve managed to do these
el_hefe
February 9, 2017, 9:48pm
48
10/2/2016
Squat
All sets were very easy.
Beltless front squat
SSB good morning
Assuming the SSB weighs 25kg.
AB pulldowns
el_hefe
February 14, 2017, 10:46pm
49
12/2/2017
Bench
All sets were easy.
Seated db press
Chinups
Ab wheel
These are really hard for me.
Finished up with some facepulls and hammercurls.
el_hefe
February 14, 2017, 10:54pm
50
13/2/2017
Deadlift
All easy sets. Worked on my setup and form.
Pendlay rows
Worked up to 6 @ RPE 9.5 and did 2 back-offs.
2ct pause beltless front squat
This was actually kinda challenging.
Standing cable crunch
This was my last deload session, excited to get after some PRs again!
el_hefe
February 15, 2017, 9:14pm
51
15/2/2017
OHP
Warmups felt kinda heavy today so i didn’t expect to break records.
Closegrip bench
8-9 RPE on all sets.
Low cable row
5 more from last time so happy with this.
Lateral raise
Facepull / hammercurl superset
My pressing strenght didn’t show up today but it’s okay considering this is my first heavy session after the deload. I find i always lose the touch to heavier weights during deloads, maybe i need to address my deloads differently?
el_hefe
February 17, 2017, 2:36pm
52
16/2/2017
Squat
Only did the required reps on the top set to keep my form from breaking apart. Speed was good but the weight felt decently heavy.
FSL
Not difficult but quads were pretty pumped after these.
Front squat
Called it here. I just can’t do front squats when my legs are already so fatigued. I can do them after deadlifts just fine though.
Good morning
Good hamstring pump.
Leg extensions
Standing cable crunch
Pretty satisfied overall. I will start pushing the top sets of squats and deadlifts again, once i feel confident in my form.
el_hefe
February 19, 2017, 11:36pm
53
19/2/2017
Came to this session straight after 30 minutes in the sauna so i felt slightly dehydrated and was expecting to not perform well.
Bench PR
Did not see this coming! First bench PR in like 6 months i think. Very happy with this, though the last rep was kinda sloppy and definetly an RPE 10.
FSL
Seated db press
Chinups
Chins felt shitty today.
Pushdown / hammercurl SS
Facepull
Very happy with the bench PR, i hope my bench keeps moving up from now on.
el_hefe
February 21, 2017, 10:36pm
54
21/2/2017
Deadlift
Tried the rippetoe style deadlift setup today, it felt different but much easier to keep my lower back from rounding.
FSL
Pendlay row
SSB squat
First time ever doing these, felt kinda awkward.
Hamstring curls
Hammies on fire after these.
Standing cable crunch
darkcop
February 21, 2017, 10:42pm
55
I tracked your deadlift and squat performance. Seems very realistic to me but you improved faster on DLs? Try focusing on your squat more?
Ever heard of this saying: “To train the deadlift, train the squat.”? It’s one of the truest quotes for me.
1 Like
el_hefe
February 21, 2017, 10:46pm
56
Yeah squat has always been my weak link. I see your point and this is why i have added a squat variation to my deadlift session. I think it’s gonna do me all kinds of good.
1 Like
darkcop
February 21, 2017, 11:01pm
57
Meanwhile, I think I might down another cuppa and get ready for my intervals session (didn’t sleep overnight) because T-Nation is too addictive and because I’m riding on the highs of a recent gym PB and what @ActivitiesGuy has to say on the Trump thread.
In fact, ActivitiesGuy has a sick pull and he runs 10 miles for the fun of it. Follow him for gym inspiration.
1 Like
el_hefe
February 21, 2017, 11:07pm
58
Yeah, tell me about it! Couldn’t tell you how many hours of sleep i’ve missed because of hanging in here reading peoples logs
Also i’ll make sure to check out his log!
