07.11.
1a close grip bench press
72,5 kg x 3
82,5 kg x 3
95 kg x 11 - PR, I think
2a slingshot bench press (regular grip)
100 kg x 3
110 kg x 3
1,2b db row with 32,5 kg
2 x 15
3 x 10
3a weighted push ups
10 kg x 10, 8, 10
3b band pull aparts
3 x 30
Notes:
- pretty standard static strength work. A lot of my workouts will look like that in the near future. I want to really build a goo base strength. More conditioning will be added when I figured out my schedule though.
- close grip is still going strong. Slingshot work was very easy and the last rep was paused. Probably going to pause all slingshot reps from here on. Shoulder felt a lot better compared to last bench workout.
- again feeling a little under the weather. Will take tomorrow off from the gym and probably even the next day as well. We will see.
12.11.
Took a few days off to get rid of my cold.
1 front squats (beltless)
52,5 kg x 3 - paused
57,5 kg x 3 - paused
65 kg x 11
75 kg x 1
80 kg x 3
2 Front rack reverse lunges
3 x 10 each leg with 40 kg
3 Leg press
1 x 25
4 leg curls
1 x 10, 1 x giant drop set
5 side planke
2 x 1 minute each side
Notes:
- pretty satisfied with this. The triple wasn’t too difficult. Will upload a video later
- also I was bored at work in the morning and I always wanted to try pressing a heavy dumbbel like in the strongman event. I don’t have a circus dumbbel so I just worked up to 40 kg for a very easy triple without supportive gear. I guess this would be an event I’d like.
13.11.
First workout at below 0°C, about -1 ~ -2°C in the cheese factory this evening. But with a hat on and knitted socks from grandma it shouldn’t be a problem 
1a axle OHP
51 kg x 3
58 kg x 3
66 kg x 8
1b pull ups (band assisted)
3 x 5
2 axle push press
76 kg x 1
86 kg x 3
3 lat pulldown
4 x 10 with 60 kg
4 standing one arm db press
2 x 10 with 22 kg
5 lateral raises
2 x 12 with 10 kg
6a band pull aparts
50. 30, 20
6b EZ-bar bicep curls
25, 13
Notes:
- nothing to complain. From the warm ups I thought OHP would go terrible but when it was time for my top set I was able to pull myself together and I did hit one rep more than last time with this weight.
- The push press set was no problem. The power is there, the strength is there too. I just need to adjust a little more to the axle. I am not in a hurry and I am sure that I will hit 100+kg in about 2 or 3 months.
- on the lat pull, the hardest part is to stay seated
it is kind of a minimalistic set up. I included a picture just because I think it is so awesome.
- training is going great at the moment! I am progressing steadily at a fast rate and I feel like there is a lot of room for improvement lying just ahead of me. Awesome feeling! Also my body is in a great condition at the moment! My back feels better than ever, my hip is pain free… I feel strong! I think it really pays of to structure my training a little more intelligent in comparison to the past.
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front squat video from yesterday:
video from today:
Have you tried just resting a 20kg plate on your lap when doing the pull-downs? That’ll probably help, just make sure you weigh more than what you’re pulling.
Good idea, thanks! I will give it a try when I increase the weight.
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15.11.
Most difficult part about this workout was getting my arse up. I had a long work day (was out of the house for 13 hours), I was dead tired, it was late in the evening and it was damn cold. So staying in my chair was a big temptation…
1 sumo deadlifts
122,5 kg x 3
140 kg x 2 - failed the third, bar rolled out of my hands (doh grip)
140 kg x 1 - redid the third after 10 seconds
157,5 kg x 5 - PR!
2 trap bar carry (no belt or chalk)
2 x 113 kg x 20 meter
128 kg x 20 meter
146 kg x 20 meter
Giant Set (no rest between sets and no rest between rounds):
3a 6 kettlebell swings @ 28 kg
3b 6 good mornings of pins @ 40 kg
3c 6 ab wheel rollouts
For 3 rounds
Notes:
- belt was too tight, so I couldn’t brace properly. I am not too happy with my form because of this. Otherwise it is a great result. Never done more than a single with this much weight.
- on the set with 140 kg, I made a small movement with my back when I lost the bar. As a result my back feels a little tighter than usual today but otherwise okay. Not nearly as bad as I thought it might turn out. No pain, I should be okay.
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17.11.
Not been feeling too good emotionally this week. Besides what is going on at my life, my girlfriend is facing some hard times. This affects me actually more than what happens to me. Really messes with my head. I have the irresistible urge to help her in just any way possible and when she suffers it tears me apart.
Other than that, schedule has been stressful and I only had a little time to fit this in.
1a close grip bench press
87,5 kg x 5
95 kg x 3
100 kg x 8 - new all time PR (+4 for close grip, +3 for regular grip)
1b db row
3 x 10 with 32,5 kg
2 slingshot bench press
110 kg x 1
120 kg x 1
130 kg x 1 - ties all time PR
Notes:
- my bad day strength (borrowed this from @T3hPwnisher ) seems to be pretty much up to par with my good day strength
- back feels tight and slightly irritated but not horrible. I will probably rest up over the weekend and do my front squats at the beginning of the next week. Nothing to worry about
- today was a big day for benching. 100 x 8 is definitely more than I expected and a big PR. It was the first time in a while that I psyched myself up for a lift. Today it was needed. I got so aroused that I forgot my wrist wraps though
- the 130 kg was a great performance as well. I could have handled more but 130 kg was the absolute max (and a bit beyond) of what I dared to do without a spotter
- cut my workout short because of scheduling issues.
- this workout and the PRs lately have been really motivating and are helpful to keep me on track mentally
Although I am really not proud of my form here, this is the deadlift video footage:
And this is a video of today. Finally had enough daylight to film my bench press:
19.11.
Back felt good again today. My schedule will be a little hectic next week and I have 3 heavy sessions to go before I deload (this one included), so I decided to get one in today.
1 front squats (beltless)
55 kg x 5 (paused)
62,5 kg x 3 (paused)
70 kg x 8
80 kg x 1
90 kg x 1
100 kg x 1 - PR for betless; ties belted PR; 5 kg off best front squat ever (done with very light wraps)
2 leg press
2 x 20
3 leg curls
15, 12, 9
Notes:
- felt a tad uncomfortable compression in my mid back but other than that I am good to go again!
- the 100 kg was grindy
- camera died during the 100 kg set. No instagram fame for me today - just kidding, I don’t have instagram
- felt tired and unmotivated after the front squats. Since I have two more heavy sessions, one being a deadlift session coming up in a few days, didn’t want to beat myself up with assistance work and skipped the FRRLs.
- leg strength is creeping back up again after my forced break from any squats
Happy Forum Birthday mate!
Well thanks, I didn’t even notice that.
20.11.
Spent a relaxed weekend with my girlfriend which is always great and it really calms me down, no matter how stressful the week was.
My schedule for next week will be all over the place, so I went in pretty late today and then my next session will be deadlifts, most likely on Friday.
1a axle OHP
56 kg x 5
61 kg x 3
71 kg x 4 - PR (+3)
1b pull ups (band assisted)
5, 5, 6
2 axle push press
76 kg x 1
86 kg x 1
96 kg x 1
3 lat pull down
70 kg x 10, 10, 8
40 kg x 15
4 standing one arm db press
2 x 10 with 22 kg
5a lateral raises
2 x 10 with 10 kg
5b concentration curls
2 x 10 with 14 kg
Conditioning circle:
5 kettlebell cleans with right arm @ 28 kg
5 burpess
5 kettlebell cleans with left arm @ 28 kg
20 seconds rest
3 rounds
Notes:
- No psych up for the sets today. The 71 kg x 4 was kind of a “another day in the office”-PR, there was more in it with this weight but it is alright, I have been pushing pretty hard lately and I will get another chance soon. I am okay with the outcome of today
- Was just out of energy when it came to push presses. Wasn’t really focused anymore, that’s why the 96 kg was getting a little grindy. I still think I will get 100+ kg soon on the axle
-
@caesium32 : Your idea didn’t really work unfortunately. The plate slit off my lap and nearly fell on my foot ;'D. Plus I was worried that the little stool might break (I am quite a heavy man) with the extra weight. Thanks for your suggestion anyway!
video of today’s pressing sets:
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And here are the front squats from the 19th of November (unfortunately without my PR):
Biggest issue I see myself are that my feet move. My heels seem to come off the floor. Need to work on that. Other than that it seems to get better.
25.11.
This week was all over the place. I had to travel, lacked sleep and good nutrition and was pretty stressed. At the start of the week I dislocated a vertebrae in my thoracic spine again. My physio took care of that this morning. I looked forward to this day since my last deadlift day and unfortunately I was not in as good of a condition as I’d liked. I was pretty tired and not as “hungry” as I was last week.
1 sumo deadlifts
130 kg x 5
147,5 kg x 3
167,5 kg x 1
175 kg x 0
175 kg x 1 - PR
2 trap bar carry
2 x 126 kg x 20 meter
141 kg x 20 meter
156 kg x 20 meter (belted)
3 EMOM axle SLDL
5 minutes, 3 deadlifts @ 56 kg
4 EMOM kettlebell swings
5 minutes, 5 swings @ 28 kg
5 kneeling ab wheel
3 x 10
Notes:
- 167,5 was disappointing, Really expected a triple
- got pretty worked up for my second attempt at 175 kg. I am sure, would I have been in better conditioning I would have had 180 kg today, which was the plan. Still glad that I got this PR so that I got a win out of today.
- I probably should have rested until tomorrow and come in more fresh but it is what it is.
Video:
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Thanks man! I was really fried afterwards. Still, I had higher expectations for this workout… However a new 1 RM is a new 1 RM 
You have 180+ soon. You definitely look strong enough now for sure. Also reminds me of how I get after I miss a deadlift. Can’t NOT kick the fucking shitty bar. Stupid thing.
Thanks Vinny, I guess I will re attempt 180 in either 1 or 2 months, so at the end of the next training cycle or the one afterwards. Haha yeah how did it dare to go back to the ground?!
27.11.
Feeling pretty slow and sluggish and tired. My CNS is probably a bit fried from all the stress and heavy workouts. I will try to balance everything out with more sleep and better nutrition. I hope the rest of my workouts for this week will be better. After this training cycle I will take a proper deload, no matter what.
This week I am limited in oppurtunities to workout… so it will probably come down to a very later squat training on wednesday, overhead on thursday and then deadlifts maybe on sunday… we will see.
1 close grip bench press
70 kg x 5
80 kg x 5
90 kg x 13
2 slingshot bench press
100 kg x 1
110 kg x 5
3 45° chest supported row
2 x 40 kg x 12
50 kg x 8, x 10
40 kg x 12
30 kg x 15
4 push ups
2 x +10 kg x 10
BW x 11
5 pendlay rows
60 kg x 8, x 10, x 12
Notes:
- pretty standard effort. Like I said in my intro text, everything felt slow and I was tired. Didn’t feel very hungry or motivated today but put in the work
