Renaissance of Training

Training Training Logs
21
  1. Bench press (pinky on the ring) 3x8x70-80-75
  2. Db rows 10x41, 10x51, 8x61
    3A. Incline db bench 3x10-15
    3B. Lat pulls (behind the neck) 3x10-15

This week my bodyweight has been at 73kg.

22

Started a light week yesterday and did the following.

  1. Hang power clean 3x3x70
  2. Front squat 2x3x90
  3. Rack deadlift (below the knees) 2x8x170

Today I did light upper body workout.

1A. Press 3x6
1B. Pullups 3x10
2A. Dips 2x15
2B. Seated row 2x12

I hate these light workouts… probably gonna end my light “week” today and start with some real workouts again tomorrow.

23

I was supposed to squat today but I hurt my knee yesterday so I had to train upper body instead…hopefully my knee will be okay to squat towards the end of this week.

  1. Bench press (narrow) 5x5x70-75-80-75-70
  2. Chest supported row 2x10
  3. Arnold press 2x15
  4. Pullups 2x12
24
  1. Power snatch (from the floor) 2x3x50 + (from the hang) 2x5x45
  2. Back squat 3x5x80-90-100
  3. Chins 5x20, 2x3x40
  4. Dips 2x15x15

Knee felt fine today in training. Took a few days just resting and all workouts have been lower in volume so this week can be classified as deload. Bodyweight had increased to 74 kg so things are looking good.

On saturday I’m gonna start a new 3-4 week training block and increase the volume and hopefully weights as well. I’m gonna use pretty much the same schedule as for the last 4 weeks with some changes in exercises and reps.

25
  1. Bench press (medium) 5x5x80
  2. Barbell rows 10x80, 10x90, 8x100
  3. Side laterals 2x15
  4. Face pulls 2x20
26
  1. Hang power clean 5x3x70
  2. Front squat 4x3x90
    3A. Back raises 2x20
    3B. Pulldown abs 2x20
27
  1. Push press 4x3x70
  2. Chins 4x3x40
  3. Dips 3x6x40
28
  1. Podium deadlift (2 reps to the knees + 1 up) 3x3x140-160-170
  2. Leg press 2x10 (narrow) + 1x20 (wide)
  3. Rack deadlift 3x5x140-180-200
  4. Db side bends 2x20
29

[quote]RenaissanceMan wrote:

  1. Podium deadlift (2 reps to the knees + 1 up) 3x3x140-160-170
  2. Leg press 2x10 (narrow) + 1x20 (wide)
  3. Rack deadlift (below knees) 3x5x140-180-200
  4. Db side bends 2x20
    [/quote]
30
  1. Incline bench 3x10
  2. Lat pulls 3x8-10
    3A. French press 3x12
    3B. Curls 3x12
31
  1. Power snatch (from the floor) 3x2x55 + (from the hang) 2x3x50
  2. Back squat 5x3x105
    3A. Leg curls (lying) 3x10
    3B. Abs 3x20
32
  1. Bench press (medium) 3x3x90, 2x5x85
  2. Barbell rows 3x6x105
  3. Side laterals 3x12
  4. Face pulls 2x20
33
  1. Hang power clean 4x4x70
  2. Front squat 4x3x90-95-95-90
    3A. Back raises 2x20
    3B. Pulldown abs 2x20
34
  1. Push press 5x5x65-70-70-70-65
  2. Chins 4x3x40-45-45-40
  3. Dips 3x6x45
35

Didn’t have time to train on tuesday. So yesterday I went to the gym and was ready to do two days worth of training but what happened then was that I hurt my lower back when warming up for the podium deadlifts… lost balance somehow (didn’t drop the bar but I should’ve) after that I got a terrible pain on my lower back and abs/sides.

Luckily the pain at the moment seems to be in the muscles (bad strain perhaps) so it is probably nothing too serious but I’ll have to rest for a while… as I can’t really do as much as even bend over at the moment.

I’ll start dating my training journal again when I can get back to proper training. In the meanwhile I’ll do something light once the I’ll get rid of this pain.