I’m doing this primarily due to three reasons; I need some public accountability, I’m an attention whore and it seems like all the cool kids in the neighbourhood have a log.
I’m 19 years old. On my first year of law studies in Copenhagen. I play rugby, both at club and international level. Don’t be too impressed, there are only 3,000 rugby players in Denmark. My training has been sporadic at the best, due to injuries and me not getting into the correct mindset.
Currently doing a modified WS4SB due to some lingering injuries.
My goals are many, so I’ll post that later. But as always, bigger, stronger, faster doesn’t sounds too bad.
Stats:
1,78m
82kg
Bodyfat: My best guess places me beneath 20 and over 12.
Deadlift felt good, trying the whole activation doo-hickey CT is advocating. Stopped at 135kg due to form breakdown. I need to stay at a certain weight for two sets. Does my nervous system good.
GHR’s are awesome. My hamstrings hate me with the passion of a jew meeting Mel Gibson.
And yes, my incredible weaksauce-status has not escaped my notice.
[quote]brauny96 wrote:
why arent you squatting? I’m not flaming you for it, I am just curious. Injuries?[/quote]
When I tested the big lifts I was suffering from some kind of quad strain which prevented me from squatting, but didn’t have any effect on my DL.
Can squat now, but I’m competing in a Strongmand-esque challenge in April and one of the events consists of a 1RM DL, so I want to improve that.
Anwyays, now that I brought goals up I might as well summarize them here. By April I want the following:
BP: 110kg
DL: 160kg
Pull-ups: BWx15
Weight: 86kg
I can’t allow myself to bulk up with too much fat gain due to me being in-season by April, but I’m not worried about having sickly abzz.
It’s monday so I must do my part and contribute to International Bench Day.
BB rows band pull-aparts
12x60
12xyellow band
12x50
12xyellow band
11x50
12xyellow band
7x50
12xyellow band
BB shrugs
12x70
12x80
12x80
12x75
EZ-bar curls
12x30
12x30
12x25
10x25
Comments: Flew through the benching. Activation doo-hickey really worked and 80kg felt light. Should have gone for a set more but was in a hurry. The pull-ups were done in between bench sets. Trying to jack up the weekly pull-up volume.
Made the retarded mistake, due to me just blasting away high on endorphines, when rowing of putting on two 5kg plates instead of two 2,5kg making my first set an unexpected 60 instead of 55. Fucked up the rest of the rowing, but i’ll live. Except for that everything felt really good.
Daily musings:
I switched gym a month ago from a commercial to a powerlifting/knowlegable place about 200m further away. I know it’s a subject that has been flailed to death but the difference has been astronomic. I’m now surrounded by powerlifters, other athletes and people who love, and know, real lifting. It’s, for a lack of a better phrase, fucking awesome.
And Sherlock Holmes was the dogs bollocks.
[quote]beanboy502 wrote:
You’re about 5kg heavier than me and have bout 5kg on me on the lifts… Think i’ll follow this log for a while and see how things pan out :)[/quote]
Hope I can be some help/inspiration/whatever. Keep at it mate.
Back squat (belt)
12x65
12x65
12x65
12x67,5 (PR +2,5kg)
Reverse hypers
12x10
12x15
12x15
12x5
Ab twists
42,5(lb)x15x4
Comments: Good workout. Used a wider stance than usual on the squats. Not gonna do that again. I want to stress my quads a bit more and take stress of my posterior chain. I use the belt dues to my lower back, and I’ve really learnt to push against it the last few session which has removed the back pain I usually get from squatting. Reverse hypers are helping my back and I can feel it getting better week to week. Will do some hill spints tommorrow and see how it holds up.
Daily Musings: I have an exam next week. Should study more for that, but Medieval Total War 2 is stealing my time.
I switched gym a month ago from a commercial to a powerlifting/knowlegable place about 200m further away. I know it’s a subject that has been flailed to death but the difference has been astronomic. I’m now surrounded by powerlifters, other athletes and people who love, and know, real lifting. It’s, for a lack of a better phrase, fucking awesome.
And Sherlock Holmes was the dogs bollocks.
I switched gym a month ago from a commercial to a powerlifting/knowlegable place about 200m further away. I know it’s a subject that has been flailed to death but the difference has been astronomic. I’m now surrounded by powerlifters, other athletes and people who love, and know, real lifting. It’s, for a lack of a better phrase, fucking awesome.
And Sherlock Holmes was the dogs bollocks.
Comments: Didn’t feel too strong and my intensity was pretty low all through the session. If you’re wondering why, how and what the band-thing with the lat pulla are, I got it from Dave Tate: EFS Quick Tip - Feeling Lats Work With Pulldowns - YouTube
Comments: Had promised one of my friend to go workout with him in a commercial training center today. Well, let’s just say that if I had the suction capability of a porn star I still wouldn’t be able to fully demonstrate the level of suck. The whole place was just miserable. And the bench was the weirdest I have ever used. The bench itself was too small and I couldn’t get set up tight and good on it. The bar had a weird thickness and just felt wrong and the people and attitude there…well, you get the picture.
Daily musings: Emma Watson wants me. She just doesn’t know it yet.
“I’m here to kick some ass and chew some gum. And I’m all outta gum”
13/1/2010
Bulgarian split squat jumps
3x10
3x10
3x10
3x10
Back squats (belt)
12x67,5
12x67,5
12x67,5
12x70(PR 2,5kg)
Reverse Hypers
12x20
12x20
12x15
Comments: Switched my vertical jumps too weighted bulgarian split squat jumps. A good chance to work each leg unilaterally and load up on my explosive movement. Conditioning and a weak lower back is the limiting factor on squats. I’m coughing up a lung by my seventh rep and if I don’t wear a belt my lower back decides to hate me. Went a tad too heavy on the reverse hypers and hyperextended on a few reps but except for that it went well. Exam tommorrow in familiy and inheritance law…yes, it a riot of fun and games (note: sarcasm).
Daily musings: Found out today that you can get crabs in your eye-lashes! Shit is gross!
Lats pulls (band around wrists) and scarecrows
12x140
12x25
12x120
12x25
12x120(no band)
12x20
12x120(no band)
12x20
DB military
12x37
12x37
12x35
12x30
BB shrugs and rope pushdowns
12x100 (ROM death)
15x42,5
12x90
12x45
12x90
15x45
12x90
15x45
Comments: Great day. Everything felt grat, the weights felt light and I just cruised through with a god level of intensity. The lat plls o nthe shitty freemotion machine that’s in my gym for once actually worked my lats. I’m a bit annoyed with the pull-ups. Just can’t seem to get ny major progress. Will have to see next time how it goes and take it from there.
Daily musings: My exam went pretty well seeing as I hate the subject. I’m kindda nervous seeing as I thought it was pretty easy, and that’s usually a bad sign. But as long as I get a passing grade I’ll be fine.
“I’m mad as hell and I’m not gonna take it anymore!”
17/1
Hang snatch (activation)
4x3x25
Deadlift
feel sets
3x60
3x60
work sets
3x75
3x80
3x85
3x90
3x100
3x105
3x105
3x110
3x115
3x120 - urgh!
somethingx70 - form work
Ab wheel (from knees)
3x12xBW
Comments: Today was shit. Couldn’t get my technique right, my lower back kept rounding and my core just wouldn’t stay tight. 120kg fellt heavy as hell and I decided to call it a day rather than grind out shitty sets. Might have something to do with me having been out with m yfriends two nights in a row, but i could feel there was more to it than that. Went home and watched DieselCrews deadlift video multiple times just to ingrain the setup.
DB bench high incline
15x40something
14x40something
BB rows and band pullaparts
12x55
12xyellow band
12x55
12xyellow band
12x50
12xyellow band
12x50 - hello body english!
12xyellow band
DB shrugs
10x80
10x70something
10x70something
EZ-bar narrow grip curls
12x30
12x30
Comments: Good intensity and felt I’m bouncing back after a bad week. Got sick, still have a fever, hope I’m gonna be good for deadlifts tommorrow. Who am I kidding!? Of course I’m gonna be good! It’s deadlifts for crying out loud!
Sleep tight, don’t let the T-vixens bite…or let them. Just remember your safeword.
