“Can you help me? I can’t seem ti find the…stationary”
22/1/2010
Pulls ups and jumping bulgarian split squats
warm-up:7xBW (assisted by thick blue band)
7xBW
3x10
4xBW
3x10
4xBW
3x10
5xBW
3x10
7xBW - oh you lousy muddafucker!
3x10
Comments: My week has been totally fucked up. Even though I’m on vacation I have had more to do then ever so I was forced to scrap a workout. Decided to combine two days into one just to get the basics in. Pull-ups are fucking killing me and I desperately want to get better on them. Gonna keep going like this tring to beat a certain number of reps every week and then see how it’s going for another two-three sessions.
Daily musings: I was forced to scrap my ME lower body day (fucking horseshit!) due to an emergency meeting being called in my church. Finance is going down the drain and stuff needed to be sorted out. I’m not actually religious, frankly I can not understand how you can be religious in the day and age with science havinhg proven what it has. I attend a Swedish church in Denmark for expatriates which is one of many Swedish churces outside of Sweden and they’re a bit different as they not only act as churches buy also as a gathering place for Swedes (or half-swedes such as myself) abroad which is why I go there. This always put me in a dilemma since I completely reject religion but I guess that’s something I’ll have to live with.
BB rows and band pull-aparts
12x55
12xyellow band
12x55
12xyellow band
12x55
12xyellow band
12x50
12xyellow band (less tension)
DB shrugs
10x82
10x77
10x77
10x77
10x77
EZ-bar curls
12x30
12x30
12x25
Comments: Today was a day of ass-kickey. Started off bad, couldn’t nail my form, but when my last set came up I was impeccable. I was tight, my breathing was good and everything just went smooth. Had one mmore rep in me but decided to stop since I knew that last rep would destroy the rest of my session. I found out that I’m standing much taller when I row than I actually thought. Gonna have to fix that next time.
Daily musings: I have been drinking and partying a bit too much lately. It affects my recovery quite a lot. But damn I’ve had some fun! The Goods is a hilarious movie.
“I hate you, I hate you, I don’t even know you, but I hate you”
27/1/2010
Jumping bulgarians giggle
5x3x10
Back squats (belt)
10x20
10x20
12x67,5
12x67,5
12x65
12x65
Reverse hypers
12x10
12x10
12x10
Comments: Training was the son of suck. FEverything felt heavy as shit and I just crawled through it. But I felt I needed to get my squats done and when you feel you need to squat then you’re gonna squat goddammit!
Had a nice time with the people who were training that night though. We turned a powerlifting gym into a coffe shop. Check yo self Starbucks!!!
Pulls-ups
6xred band
5xBW
5xBW
5xBW
5xBW - dead hang
7xBW - dead hang
Total: 27 (PR 1)
Lat pulls and scarecrows
12x140 (band around wrists)
12x30
12x140 (no band)
12x30
12x120 (band)
12x25
12x120 (band)
12x25
DB military press
12x37
12x37
12x32 (rest-paused after 8th rep)
9x35 (with BB)
Comments: Did I kill it in the gym? Murder, baby! Slayed it on pull-ups and lat pulls with the result that I was burnt out the rest of the workout. But my pull-ups are moving again so that’s nice. Gonna switch to chin-ups next week.
Daily musings: Last couple of vacation days. Gotta start reading again. Will be sweet too see the people in my class again though.
Comments: Don’t know what the hell was going through my head with alkl that volume. At least I got too work on my form which felt good the whole time. MWas hungry as hell and went through two protein/carb bars and my usual peri-workout shake. Switching too rack pulls next week.
Daily musings: Esquire is the best magazine.
Daily musings:
Comments: Pin presses were weird. Need to get used to those. Nothing unusual otherwise, had to skip shrugs and Gun Show due to time constraint. Becoming an annoying habit. Must remedy.N eed a new log book. The old one is full. And need to get stronger. This shit is ridiculous.
Daily musings: I ain’t up for anything at the moment. All I want to do is lift and eat. Everything else is just a hasstle. Well, I don’t deserve to bitch. I have a roof over my head, food on the table and I can do basically what I want. I’m gonna go slap myself and put heat rub on my balls and beneath my nose as punishment for my bitchness.
Jumping bulgarians
3x10
3x10
3x10
3x10
Dropped last set. Was getting slower.
Front squat to box
12x60 (no box, ass to grass)
12x60 (box)
12x55 (box w/ 20kg plate)
12x55 (box w/ 20kg plate)
Reverse hypers
3x12x10
Reverse woodchoppers 12x30
12x35
Comments: Trying to increase my squat depth with the front squats to box. Forgot how hard front squats were. They tore me apart. The reverse woodchoppers kindda hurt in my back a bit so i’ll see how they work out. I need to get more core work in.
Daily musings. The Daily Show with Jon Stewart is hilarious.
Comments: I’ve switched pull-ups to chin-ups too see if the variation will get my pull-up numbers moving again. Will stick with it for a few weeks. Wasn’t generally at my strongest today but had fun doing the tricep death thing that can be seen in EliteFTS’s latest feature on boards. I’ve never used boards for anything and haven’t done CGBP since the very of me lifting so i grossly underestimated my strength on them and on the boards effect. Will repeat it nexct week with a heavier weight.
Daily musings: My weight lifting hhistory isn’t anything great. I started when I was 17 and lifted on and off until I turned 18. My first program was Robert Dos Remidios’s Power Training. As a beginner program I thought it was pretty good for me as it was TBT and it not only made me work with the basic excercises but also jacked up my conditioning quite a bit. Unfortunately I fell of the wagon in my last year of high school and didn’t start training again consistently until november 2009. That was incidentally the month I switched from a comemrcial gym to my current BB/powerlifter gym.
Rack pull
feel sets
3x70
3x70
work sets
3x90
3x100
3x120
3x120
3x140 - didn’t get tight.
3x140 - belt.
Lunges
10x37
10x42
10x42
GHR’s
12xBW
11xBW
6xBW
Ab wheel
3x12xBW
Comments: Rack pulls felt really good and was great fun with some variation. 140kg felt heavy but of course far from as heavy as a 140kg deadlift felt. Put on a belt just to really be able to get tight on my last set but didn’t really need it otherwise and probably won’t use one next time I do it. Just using the bar for my activation work and it feels better so I’m gonna stick with that for a while.
Giant sets:
Set 1
DB low incline bench - 12x47 (PR 4reps)
BB row - 12x60
Band pull-aparts - 12xtight yellow band
Set 2
DB low incline bench - 12x52 (PR 5kg)
BB row - 12x60
Band pull-aparts - 12xtight yellow band
Set 3
DB low incline bench - 12x47
BB row - 12x55
Band pull-aparts - 12xlooser yellow band
Comments: My form was atrocious on the last two sets of the pin presses. I brought the bar down way to high and basically turned it into a french press/tricep-thing. Could have gotten 3x87,5kg if I just had my form dialed in. All my assistance excercises felt really easy, even when I was going heavier. Got 60.kg for two sets of BB Rows which I have only done for one set before and this time I was closer to parallel and it still felt easier. Just one of those days where you peak I guess. Good to know I’m progressing.
Daily musings: I need to eat more. I bring too little food when I go into town for lectures and combined with me now biking 20k every day to and fro the university my weight is not moving upwards. Will remedy this immediately. Off too eat 1kg ground beef. I’m gonna plow through that meal like a slave plowing a cotton field.
Pin press
feel sets
3x50
3x50
work sets
3x65
3x70
3x70 - slight bounce on last rep
3x75 - bounce on last rep
3x80
3x82,5
Giants sets:
Set 1
DB low incline bench - 12x52
BB row - 12x50
Band pull-aparts - 12xtight yellow band
Set 2
DB low incline bench - 12x52
BB row - 12x60
Band pull-aparts - 12xtight yellow band
Set 3
DB low incline bench - 11x52
BB row - 12x60
Band pull-aparts - 12xtight yellow band
Set 4
BB row - 12x55
Band pull-aparts - 12xloose yellow band
DB shrugs
10x77
10x82
10x82
Hammer (time!) curls
12x10
12x
22
Strip set: Worked down from 10x32 to 9x?
Comments: Decent session. Took a week off to focus on school and give my battered body some rest. I could feel sickness slowly creeping up and have learnt from experience to just take a few days off when this happens. Fortunately, it almost never does happen. My form was better on the pin presses, although I didn’t feel as strong. Didn’t get it really dialed in before the the last two sets, was bringing it down to low before that. The giant sets are fun, and give a bit of a conditioning effect. I’ve started doing strip sets on my bicepz work since “ma guns really seem to dig it brah”. And it’s nice to feel like a bodybuilder once in a while.
Comments: I was gruelling the idea of another week of the same training so I decided to take a small vacation from it. I respect the guys who can keep themselves going for years without changing stuff up and reaping the benefits but sometimes I just need the variation. Decided to go in and do what I felt like. Fronts squats are hard and I want to be better at them, well that goes for everything. Still underestimating my strength on Triceps death so I’ll rock it again next week.
So not a whole lot has happened. I’ve been progressing nicely in my training, except for a few slumps, mainly due to me being bad at handling a tight schedule. I barely ever make a whole training session but I get the main movements, and it’s stuff like curls and shrugs that I skip.
I can’t be bothere to log all my old sessions so I’ll just log the most recent ones which have been most excellent. Next weekend is my small competition so i’ll be taking this week off, except for tommorrow to get my rest in.
Comments:
A nice deadlift PR which left me dead. My form was pretty good for a weight heavy (heavy to me, don’t hate on a playa). I used the Tate warm-up protocol that featured in a recent article and it did the trick. Will stick with that. First time I did the ab wheel against a band and it felt like my abs were torn out of my body. I like!
“You know how I know you’re gay? You like Coldplay.”
19/3
Back squats
5x20
5xsomething
5xsomething more
5xeven more
0xa lot (hit pins and stalled completely. Threw me off my game)
5xa bit less
Comments: Had agreed to go to a commercial gym with one of my friends. Bad idea. Place was a hell hole. The squat rack couldn’t be adjusted and not wanting to walk the weight out too far I thought I could hit depth without hitting the pins. Couldn’t.
Comments: Deadlifts are progressing nicely. My upper back was stil sore from a week ago but I smacked myself a few times and called myself Lucy and went about it. As per usual, which has become a bad habit of mine, I was in the gum too late and didn’t have time to do everything and had to skip my core work. I really need to change that.