From Sunday to Tuesday I am out of town for University. I am staying in a hostel where I have to share the room with multiple other guys. Cheap option but sleeping is a lot more difficult than it is already.
Still feeiling like crap btw.
Ended up sleeping 3 hours in total in like 2 to 3 intervals.
Still forced in an early morning workout before the seminar started.
1 push press
90 kg x 1
100 kg x 0
95 kg x 1
100 kg x 1
100 kg x 1
100 kg x 1
100 kg x 1
100 kg x 1
100 kg x 1
Dropset (just resting to change plates):
90 kg x 2
80 kg x 3
70 kg x 3
60 kg x 5
2 horizontal row (HS)
4 x 12 with 40 kg per side
3 seated db press
30 kg x 8
30 kg x 6
22,5 kg x 7
4 face pulls
3 x 15
Notes:
huge volume PR today!! Felt actually very light.
left elbow was in pain from catching/ lowering the bar
now it is just survival mode to get through the day. I now feel like crap “from the outside” aswell. Spent the last bit of energy for training.
Was exhausted from my trip and the long drive. On the other side I was home in the afternoon, so I definitely had enough time to fit in a workout, That is enough of a reason for me.
1 squats
112,5 kg x 4
122,5 kg x 3
132,5 kg x 2
2 pause squats
100 kg x 5
100 kg x 5
100 kg x 5
3 Reverse lunges
60 kg x 3 per leg
Notes:
definitely enough. Just stopped with assistance
left elbow is in serious pain. I will probably get it checked out by a physio.
squats are feeling better and better! Aside from my elbow of course.
pretty happy with how today’s squats looked and felt!
Nearly forgot but there are news!
Had very little time and I’ll explain why.
1 close grip bench press
87,5 kg x 5
97,5 kg x 3
107,5 kg x 6 - PR
Just rushed to the cheese factory to get bench done. This was literally the only the thing I did training wise. Wanted to do assistance later but didn’t get to it.
Now to the why: I got a great offer to purchase a Safety Squat Bar and a Swiss bar as a bundle for 140€. Both used obviously but the price for the new SSB alone was 220 € and I know that the Swiss bar did cost around 130 € excl. shipping. This was just too good of an offer to let it pass. So I drove there to pick both of these up (about 1:30 hour drive) and am now the proud owner of two new shiny toys!
Really really wanted a SSB for a long time now and am super stoked to finally have it. The Swiss bar wasn’t necessary but he desperately wanted to get rid of both together and gave me a 20€ discount, so I said what the hell and took it too.
Can’t remember the last time I had this little desire to train. I had enough energy, enough time (even though it was late) and it did fit the schedule. I just didn’t want to. You don’t know how rare and strange this is to me. This never happens… well, usually.
1 conv. deadlifts (off 2 mats)
120 kg x 5 (straps)
120 kg x 5 (hook grip)
120 kg x 5 (hook grip)
140 kg x 1 (hook grip - actually a hook grip PR for what it is worth…
2 SSB good mornings
3 x 8 with 42 kg.
Notes:
I just couldn’t get my head in the game today. There is too much other stuff floating around in my head, poisoning my thoughts and tearing me apart from the inside.
I have something wonderful planned with my girlfriend next weekend. I really hope this will clear up my mind.
the better part of next week is going to be deload. My joints (elbows!) need a break and maybe my mind needs to. I plan on squatting with the SSB and otherwise I will lay low until the weekend.
I’m sure this goes without saying but don’t worry about it. Important thing is you still got in your ass in the gym against your will and did something.
Early morning workout. Was terrible to get out of bed but I got shit done and that is what matters.
Squats and ohp deload today.
1 ssb squats
102 kg x 2
112 kg x 2
122 kg x 2
2a ssb pause squats
62 kg x 5
72 kg x 5
82 kg x 5
2b swiss bar ohp
2l3 x 30 kg x 10
3a rear foot elevated split squats with the ssb
22 kg x 5 per leg
32 kg x 5 per leg
32 kg x 5 per leg
3b bent over rows with the swiss bar
3 x 10 with 50 kg
Notes:
ssb squats are hard as fuck and awesome at the same time. Upper back has to work like crazy and I probably nevee felt a better gpute activation when squatting as I had during the pause squats. So far very happy with the purchase. Still playing with and learning the technique of course.
the rfess were ridicoulus with the ssb.
I am starting to feel better slowly.
video from squats wipp be uploaded probably tomorrow
My experience with the ssb is very limited but it basically tries to pull you forward. It feels a little like it tries to fold you in half, if that makes sense. You have to work very hard with your upper back to stay in position. How hard this effect is can be controlled to a certain degreee by either pushing the handles up or down.
The squats itself felt like a mixture between back squats and front squats for me.
I have a feeling that this bar might be really good to overcome my weak point in the squat and lead me to a bigger squat in the future.
Haha thanks man!
It is pretty frustrating for me that my carries are actually limited by how much I can deadlift
I think I might be able to do the 20 meter with around 200 kg but I can not deadlift that at this point.
Okay, finally back to training. I spent a weekend that was better than I could have imagined. I had an amazing time with my girlfriend and I feel a lot better at the moment than I did these last weeks.
Unfortunately I am now dealing with a minor cold.
I also had my first session at the massage therapist who I have chosen to help me with my elbows. He mainly massaged my forearms (don’t get the term ‘massage’ wrong, that was very painful and my forearms are all kinds of blue now). For about an hour it felt like I stuck my arms in an open fire because they were so hot from the blood flow. Wednesday is my next session.
The workout today startet at 11 pm… Whatever it takes, I guess?
1 conv. deadlift from 2 red mats
120 kg x 5 (hook grip)
140 kg x 3 (hook grip)
150 kg x 1 (hook grip) - PR for hook
160 kg x 1 (hook grip) - PR for hook
140 kg x 3 (straps)
120 kg x 5 (straps)
2 ssb good mornings
42 kg x 8
52 kg x 8
62 kg x 8 (?)
3a ab wheel roll outs
2 x 10~12
3b frog pump
2 x 15 with 28 kg kettlebell
4 single leg hip thrust
1 x 10
Notes:
I hate deadlifting now… Something has to change but I am not sure what.
at least I got in and got some work done. Not a lot of acessories because it was so late
10 hours behind the steering wheel today… Pretty exhausting. Lower back is massively fatigued from the deadlifts. Trained late in the evening at a commercial gym (the one I am always at, when I am at my girlfriend’s).
Deload was probably a bit long. Felt as weak as a kitten.
1a close geip bench press
77,5 kg x 5
87,5 kg x 5
97,5 kg x 10
1b HS horizontal row
30 kg per side x 10
30 kg per side x 10
40 kg per side x 10
40 kg per side x 10
2 slingshot bench (regular grip)
110 kg x 5
3a HS lat pull
30 kg per side x 12
30 kg per side x 12
30 kg per side x 10
3b Push Ups
Bw x 8
20 kg x 12 (I think?) - PR
Bw x 14
4 biceps and rear delt stuff
Notes:
no elbow pain but massive forearm pump
took it a little easy because of the elbow situation and everything…
bench felt pretty off… Might be the circumdtances though.
