[quote]niksamaras wrote:
… some SI joint pain and piriformis tighness and pain, but nothing major. Just some to piss me off.[/quote]
Yer, I can get SI pain aswell. I find that foam rolling the shit out of your hips and glutes can help alot.
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Speed bench
70kgx3x6, 3 different grips
Skullcrushers
30kgx10
35kgx10x2, my triceps felt like they are going to rip. Damn, the long head of my triceps is weak as fuck
Side laterals
10kgx10x3
Cable wide rows
75kgx10x2 SS with rear delt flyes 10kgx10x2
DONE. I will never again do back with my bench. It just plain sucks. I will devote 1 day to back work and I will do back again and my lower body speed day, in which I just do sprints and jumps.
11/5/12
Heavy bench
40kgxsome
50kgx5
65kgx3
85kgx2
100kgx1
115kgx3, could have gotten 4 definetely, maybe 5 under perfect circustances, but I didn’t fell like pushing too hard today, so I just stayed here.
Incline close grip
60kgx10
70kgx6x2
side lateral
14kgx10x2
16kgx10
some traps.
DONE. decent workout, tomorrow I am going to do some track work and upper back. Should be fun.
I am guessing that by summer, 150kg will fall in the bench.
12/5/12
Lower body speed day
Went to track and field training, did some sprints, some pulls vs bands (and today my upper back is SO FUCKING SORE!), and some jumps. Good stuff.
[quote]niksamaras wrote:
… did some sprints…[/quote]
Whats is your sprinting template like?
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[quote]theBird wrote:
[quote]niksamaras wrote:
… did some sprints…[/quote]
Whats is your sprinting template like?
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Typically, something like 4x20m with some weight on a sled, 3x30, 2x40, 1x60. Something like that.
15/5/12
Lower body speed day
Some speed squats with bands, also some speed deads with bands. First time using them, so I did not count sets, reps or anything else. Just went by feel and what felt fast and explosive. I already feel faster.
26/5/12
Upper max effort
bench with no arch, paused
warm ups, then
90kgx5
95kgx4
Paused seated military presses
warm ups, then
40kgx8
60kgx1x4, with about 20 seconds between each rep.
Lateral raises
18kgx12x3
Good workout. My right shoulder is still acting up, I am guessing calcifications. I must have an x-ray done in order to able to know for sure.
17/5/12 Back and biceps
Cable pulldowns
45kgx15
50kgx12
45kgx15x2
DB rows
40kgx15
30kgx15x2
BB rows with reverse grip
70kgx15x4
Cable larry scott curls
3 sets of 8-12
Cable rope curls
3 sets of 8-12
That’s it. Good workout, not the best pump in my back though, but it got the work done.
Do you ever do pull-ups?
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[quote]theBird wrote:
Do you ever do pull-ups?
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Hardly ever. Dunno why though.
19/05/12
A pretty typical back workout, with 3 sets of biceps. Life sucks. I have worked 56 hours this week, I haven’t had a day off in the last 20 days, and everything is fucked up. Money is really tight, wich sucks even more. FUCK MY LIFE.
23/5/12 Lower body
The last 4-5 days I have had some hip pain on both my legs at different times. Something not good. Well, I have no idea what it is but it does not bother me much when squatting, so it ca go suck a dick
60kgx8
100kgx5
120kgx2
140kgx2
160kgx1
180kgx1
200kgx3, PR for my current weight (93kg).
Some snatches, a little bit of ham curls and good girl machine and got out.
Those a massive jumps in progression with your squatting. Nice squatting though. Im the same weight as you, and there is no way I could squat 200kg.
I hope you get a day off sometime soon. Say hi to your gf for me.
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Oh, I almost forgot to ask… did Greece qualify for Euro 2012?
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[quote]theBird wrote:
Oh, I almost forgot to ask… did Greece qualify for Euro 2012?
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I have no idea, and things with my “gf” are weird at this point, dunno why though. She said she didn’t want to talk to me too much since we are not seeing each other regurarly, then after 2 days called me because I didn’t call her. ches be crazy. She can do whatever the fuck she wants atm, I have more serious problems that need my attention.
24/5/12 Bench press
I read hedlesky’s article on elitefts and did those for a warm up. It is pretty good, my shoulders felt extremely loose afterwards.
30kgx8
50kgx5
80kgx3
90kgx2
100kgx1
110kgx1
120kgx2, I asked for a spot by a douchebag who didn’t even help me get the bar out the rack, so my form got fucked up. Only 2 reps, instead of 3. I wanted to fuckking kill him.
Inline DB press
30kgx10x3
Seated side laterals
12kgx12x3
Some tricep extensions
Some external rotations.
DONE. Decent workout.
[quote]niksamaras wrote:
I have no idea, and things with my “gf” are weird at this point, dunno why though. She said she didn’t want to talk to me too much since we are not seeing each other regurarly, then after 2 days called me because I didn’t call her. ches be crazy. She can do whatever the fuck she wants atm, I have more serious problems that need my attention.[/quote]
Treat them mean, keep them keen.
Got a pic?
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[quote]theBird wrote:
[quote]niksamaras wrote:
I have no idea, and things with my “gf” are weird at this point, dunno why though. She said she didn’t want to talk to me too much since we are not seeing each other regurarly, then after 2 days called me because I didn’t call her. ches be crazy. She can do whatever the fuck she wants atm, I have more serious problems that need my attention.[/quote]
Treat them mean, keep them keen.
Got a pic?
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Unfortunately, no.
28/5/12 Lower body
Band stompsx20x2
Squat
50kgx10
60kgx8
100kgx5
120kgx2
140kgx2
160kgx1
180kgx1
200kgx4, PR. My hip was painful every set except this one. I have no idea what is going on. I might just deadlift conventional for a couple of weeks to see what happens. Also, I believe that changing my chuck’s for olympic shoes should help.
Speed deadlifts
120kgx2x5 with heavy bands. These were fast and awesome.
Leg curls
3 sets of 8
DONE. Good workout but I really have to find what is oging on with my hips. Also, being on my feet 10 hours per day doesn’t help either.