Fri 05.04.13 AM
fasted run 5.44km | 27:44 | 11.77km/h
Fri 05.04.13 PM
A. Squats
5x100p
5x140p
5x150p
2x160p did some extra long pauses - ca 4s
B. Oly squats
8x8x80
Duration
0:35
Rating
Blah
B. Oly squats
Sweet mother of pearl. You are one VERY WELL CONDITIONED human being. This is PROOF that frequency and volume works. Good job, man.
[quote]FightForFit wrote:
Sweet mother of pearl. You are one VERY WELL CONDITIONED human being. This is PROOF that frequency and volume works. Good job, man. [/quote]
Not exactly sure what you mean but thanks.
Sat 06.04.13 AM
A1. Front squats (no belt)
8x60
6x70
6x80
6x90 felt like puking - dunno why
A2. Lat PD
8x65
8x80
8x85
3x8x65 switch to underhand
B. Delt destroyer
2 trisets
C. DB laterals
8x7.5
8x10
Duration
0:50
Rating
Blah - I felt sick to my stomach the whole session
Sat 06.04.13 PM
MTBiking 40min
Got the cold over the weekend and I’m still not 100%.
Tue 09.04.13
A1. Snatch Grip Rack Pulls @knee (wl shoes,no belt)
5x100
2x150
2x200
5x220
2x240kg 10kg PR good stuff
2x200 done
*tried my new Ironmind wrist straps; first they were way too slippery but adding some chalk made them awesome.
A2. 1-arm Cable curls
8x20
8x25
8x25
8x20
B1. Stiff-leg Deadlift (wl shoes, no belt)
8x60
(3x) 80,100,120,130,140 PR very good
B2. Leg curls
8x25
8x30
8x35
8x40
4x45
2x50
C. Hercules curls
(8x) 20,25,25,25,25
D. Preacher curls machine
4x8
Duration
1:15
Rating
Very good
Ironmind FTW!
Wed 10.04.13
Run 5.44km | 30:26 | 10.73km/h
Thu 11.04.13
A. Snatch Grip Rack Pulls @knee (wl shoes,no belt)
2x100
2x150
2x170
2x200 insane upper back soreness from Tuesday - you got it bad when the muscles cramp up
B. BB shrugs
15x100
15x120
15x120
C. Bench press
2x100
1x120 skipit; lower back sore as well
D. WG floor press
8x60
8x100
8x110
8x120 felt heavy as shit - damn upper back
E. Bent-over DB swings
20x10
20x12.5 too sore
F. Chest cable flys with bench
12x15
12x20
10x25
6x30
8x25
12x15
12x15
Duration
1:15
Rating
Good
Fri 12.04.13
A. Squats
2x100
2x140
2x160
1x180 felt rotten
B1. Lying leg curls
5x35
5x40
5x45
5x50
B2. SLDL (wl shoes, no belt)
3x60
3x100
3x120
3x140
B3. Oly squats
12x60
12x80
C1. Seated leg curls
8x35
8x50
8x70
8x70
8x80
8x80
8x80 +8x60 +8x45
*first time doing these - like them
C2. Tri PD
4x10
C3. Rope Tri PD
4x10
Duration
1:00
Rating
Good
Sat 13.04.13: Some notes
Fat loss
- my primary goal has been fat loss for some time now
- explains my overall crappy strength numbers
- progress so far: went from 115kg/254lbs in Jan to the current 100kg/220lbs → fat loss of 15kg/33lbs; waist reduction of around 5.5 inches
- fat loss has been successful but I’m far from done with it
Training
- shift more towards bbing side - less squatting frequency
- working on perceived weaknesses: hamstrings, upper back, pecs, arms
- should help PLing numbers later indirectly
Other
- 7 days ago decided to stop all use of caffeine
- went through some rough withdrawals - I think the cold/flu-like symptoms were pure withdrawal effects - nasty shit
- now I feel I’m over it and feel SO MUCH BETTER - mentally and physically
- fuck caffeine - all the perceived positive (mental) effects are essentially just smoke and mirrors and the side effects are terrible for me - granted I took a shit load at the end (ca. 1.2g/day) but still applies at lower doses - if you don’t believe me you can look up the research
- what I have learned: I’m a bit prone to addiction + caffeine just makes me a shittier person in all aspects
Mon 15.04.13 AM
Fasted run 3.34km | 17:40 | 11.34 km/h
Mon 15.04.13 PM
A1. Snatch grip rack pulls @knee (no belt, wl shoes)
5x100
5x150
5x200kg PR?
2x220kg
10x150
A2. Seated leg curls
12x60
12x75
12x85
8x95
12x60
12x70
12x80
A3. Lat PD
12x70
10x80
10x85
A4. Oly squats (super narrow, no lock-out)
10x20
10x40
10x60
10x80
B. Hercules cable curls
8x15
8x20
8x25
8x39
8x35
Duration
0:45
Rating
Good
1.2 grams??? I used to be in that range but I had to cut it down. My sinuses start drying out and my BP goes up too much once I get past ~300 mg.
have your joints felt any better/worse as you leaned out?
[quote]browndisaster wrote:
1.2 grams??? I used to be in that range but I had to cut it down. My sinuses start drying out and my BP goes up too much once I get past ~300 mg.
[/quote]
Was chasing the high man. ha
Dunno about my BP but my mental stability and cognitive performance went down the shitter.
[quote]browndisaster wrote:
have your joints felt any better/worse as you leaned out?[/quote]
I haven’t noticed changes in that regard. That is in line with my past experiences with big weight fluctuations.
Tue 16.04.13
A. Oly squats
2x100
2x140
1x160
1x180 added belt
1x185kg (90%) not terrible considering my sore hamstrings
B. Bench press
2x100p
2x110p skipit; lower back pain again
C. Upright rows
10x15
10x20
4x10x30
D. Front-to-back BB military press
10x20
10x30
10x40
10x50
10x60
E. WG floor press
8x60
8x80
8x100
8x120
F. Ultra wide grip military press
12x20 +12x25 +12x30
G. Cable flys on bench
12x20
10x25
10x30
10x25
10x20
Duration
1:15
Rating
Good
Wed 17.04.13
A. Snatch grip rack pulls @knee (no belt, wl shoes)
10x100
8x120
8x140
8x160 PR
8x180 PR
8x200 PR
5x220 PR
B. Front squats (no belt)
2x8x20 zombie style
6x30
6x50
6x70
6x80
6x90
2x100 all felt rather heavy - hard to stay upright - lower back too tired/sore
C. American RDL against bands (no belt, 2x minibands)
8x60
8x70
8x80
8x60
Duration
1:15
Rating
Very good
Thu 18.04.13
A. Oly squat
5x100
3x120p
1x140p
1x160p
1x180 with belt
B. Front squat (no belt)
5x60
5x80
2x90
2x100
2x110 abs sore from yesterday
C1. Rope Tri PD
6 sets
C2. Overhead Tri PD
6 sets
D1. Cable flys on bench
6 sets
D2. Seated leg curls
6 sets
Duration
1:00
Rating
Good
Mon 22.04.13 AM
Fasted run 5.44km | 29:39 | 11.01km/h
Back at it after a mini diet break
Mon 22.04.13 PM
A. Power cleans
5x40
3x60
3x65
3x70
3x70
B. Oly squats (no belt)
8x60p
5x80p
5x100p
3x120p
3x140p lower back achy again
C. Snatch grip rack pulls @knees (no belt, wl shoes)
3x120
2x160
2x200
2x210
2x220
2x230kg didn’t feel right
D. Rack pulls @knees (wl shoes)
5x200
2x240
2x260 added belt
2x280kg PR I think
0x300kg no dice
E1. Pull-ups
3x6xbody
E2. Wide grip leg up bench press (elbows out; BB style)
8x60
8x80
8x90
8x100
Duration
1:20
Rating
Good
Tue 23.04.13
A1. Lying leg curls
8x35
6x40
6x45
3x50
A2. SLDL (no belt, wl shoes)
6x60
6x100
6x120
6x140 PR
B. Oly squats
8x60
5x100p
2x120p
1x140p
1x150
C1. Rope Tri PD
6 sets
C2. Overhead Tri Ext.
6 sets
D. Rope overhead Tri Ext.
3 sets
E. Seated leg curls
5 sets
Duration
0:45
Rating
Good
Wed 24.04.13 AM
Biking 1.5h
Wed 24.04.13 PM
A1. Squats (wl shoes)
3x100p
4x140
1x160 added belt
1x180
1x190kg most insane death grinder I have ever done I think - destroyed hamstrings to blame
2x5x100 no belt
A2. Lat PD (neutral grip handle)
8x60
8x80
8x85 first time using the neutral grip - liked it
B. Bench press
2x100p
2x120p easy but sore to go heavy
C. Delt destroyer
2 trisets
D. Oly squats
2x8x60 some silly form tryouts
E. Lat PD
8x60
8x80
Duration
1:00
Rating
Good
Thu 25.04.13
A. Snatch grip rack pulls @knee (wl shoes,no belt)
5x100
5x150
5x190
5x210kg
10x150
5x190
B. Partial squats
2x3x140 skipit; achy
C. Squats (no belt)
5x5x100
D. Cable flys on bench
8 sets to failure
E. 1-arm cable curls
6 sets to failure
Duration
1:00
Rating
Good
Sat 27.04.13
A1. BB rows
15x50
15x50
15x60
15x70
15x60
A2. Pull-ups
6xb (102kg)
6xb
3x10 (112kg)
3x15 (117kg)
*felt weak - not recovered
B. Snatch grip rack pulls @knee (wl shoes,no belt)
8x100
8x150
8x170
6x180
C. Rack pulls @knee (wl shoes,no belt)
5x150
5x200
5x220
5x230
D. Oly squats
5x60
3x100
3x140 added belt
1x160kg lower back achy - has been giving me grief for some time now - dunno what it is…
E1. Rope Tri PD
8 sets
E2. Overhead Cable Tri Ext.
8 sets
E3. Rope Scap pull backs
6 sets
F. 1-arm cable curls
4 sets
G. DB curls (first reps hammer then normal grip)
6 sets
Duration
1:00
Rating
Good
Sun 28.04.13
A1. SLDL (wl shoes,no belt)
8x60
8x100
8x120
8x140
3x160 PR
A2. Lying leg curls
8x30
8x40
8x45
4x50
3x50
B. Oly squat
5x60
5x80
3x100p
3x120
2x140
1x160 added belt
1x165 again lower back iffy
5x5x100 no belt
3x140 added belt
1x150
C1. American RDL against bands (2x minis)
8x60
8x80
8x80
C2. Seated leg curls
8x60
8x80
8x70
Duration
1:00
Rating
Very good