11/3/13 Bench
Worked up to 120kgx5. Could have done one more, but didn’t.
Decline bench, 3 sets of 10
pec deck, 3 sets of 10
DB flyes, 3 sets of 10
Curvy bar pushdowns 4 sets of 10, awesome. This bar is just awesome.
Overhead cable extensions, 4 sets of about 15 reps.
Done. Nice workout, and it looks like I train a lot better in the AM fasted rathen than in the PM with 2-3 meals in me.
12/3/12 Squat, morning weight 95,1kg
Worked up to 210kgx3. only 10kg shy of my pr of 220kgx3. In the next 3-4 weeks I should break it.
Snatch grip deadlifts from blocks below knees
100kgx6x2, not difficult, but my left hamstring was ready to start a revolution, so I shut it down
Machine bicep curls (yeah, there were chicks in the gym) 5 sets of 10
Cable side cruches from high pulley
3 sets of 10
Done. Happy with the squatting.
14/3/12
A typical BB back workout, with some curls and some side laterals thrown in.
15/3/12
Went for a soccer match with some friends. It felt way too awfull. At some point, I was couhing so fucking badly, that it was going to rip my lung. I feel like death now. Also, I injured my right quad tendon, just below the kneecap. Great.
19/3/13 Bench
Worked up to 125kgx3. My tricep tendons felt like shit, so I shut it down there.
Flat bench guilotine press 3x10
Pec deck 3x10, my upper and inner chest have started to fill out really good.
Tricep pushdowns with w bar 4x10
External rotations 4x12
Done. Good workout, although only the benching took me about 40 minutes, because I just couldn’t warm up my triceps. I took it really slow, but they kept feeling like they were going to rip in half. The accessory work took me about 20 minutes.
20/3/13 Squat
Worked up to 210x3. My quad tendon is still not ok, but as long as my form was perfect, it didn’t bother me a bit. Also, I have to stop being a pussy and I should actually push harder on that 210. I could have a couple of more reps, but I was afraid I as gonna fail. AFRAID. A word that should not be in a powerlifter’s vocabulary.
EDIT: these 3 reps were about an inch and a half deeper than last week, now they were IPF legal (also known as A2G squats, lol).
Reverse curls, flexed wrist 3x15
revers curls, extended wrist 3x15, these pumped my forearms for good
hammer curls, 3x15
machine curls, 3x15, great pump on these also.
I was done in less than a hour. Biceps took me aout 10 minutes at the most.
22/3/12 back
ALL SETS WERE BETWEEN 10 AND 15 REPS
Seated cable rows, 3 sets
Reverse grip pulldowns, 3 sets
cable pullovers, 3 sets
rear delts, 4 sets
side laterals, 4 sets
26/3/12 Squat
Worked up to 215kgx3. third rep was about 2 inches high. I chickened out and didn’t got as low as I should.
Front squat
100kgx5x3, fairly easy, but I already am feeling my erectors cramping.
Heavy abs
5 sets
Done. Good workout.
27/3/12 Bench
Worked up to 127,5kgx2. Could have tripled, but didn’t bother.
Pec deck, 3x8-12
Machine press, 3x8-12
Side lateral 5x10-12
Tricep extensions 5x10-12