Wiiwii's Training Log

Training Training Logs
41

Workout B
Warmup and mobility drills as always.

Squat 1x10 20kg, 1x10 40 kg, 1x6 60 kg, 1x5 80 kg, 3x5 87.5 kg.
Military press 1x10 20 kg, 1x6 30 kg, 1x4 40 kg, 3x5 42.5 kg.
Power cleans 1x5 40 kg, 5x3 50 kg.

Squats feelt good, I asked a guy to spot me but he refused… So I got annoyed and did the set without a spotter and it worked :slight_smile:
Military press was decent, my left shoulder/neck area have cramped the last day so only did 42.5 kg.
Powercleans went good. I rather do 5 sets instead of 3, I have better form if I only do 3 reps per set.

Have a good weekend all :slight_smile:

42

Good progress.

43

Long day!
Warmup and the useal suspects.
Workout A
Squat 1x10 20 kg, 1x10 40 kg, 1x6 60 kg, 1x5 80 kg, 3x5 87.5 kg.
Benchpress 1x10 20 kg, 1x8 40 kg, 1x5 50 kg, 3x5 57.5 kg.
Deadlift 1x8 50 kg, 1x5 75 kg.

I ran out of time today, thats why I only did 1x5 on the deadlifts.

Squating feelt bad today. My hips where so tight, it hurt when I squated. The pain subsided during the heavy sets. The weight didn’t feelt not light but not super heavy. I think I have alot more in me :slight_smile:

Benchpressing was okey, it was good that I could do the lifts but my form was off. I had problems remaining tight during the pressing. It was only during the last set that I had good form.

Deadlifts feelt decent, I only had time to do one heavy set :frowning: Is it okey too exhale when you have locked out the weight? I started seeing stars :smiley:

After the lifting session I went and had rehab training in a swimming pool.

Then I went and got some acupunctur for my hands,now I am hungry and tired :slight_smile:

44

Workout B
Warmup: 5 min on eliptical, mike boyle mobility drills, and light warmup work with a barbell. I do 6 reps in a row with a 20 kg barbell of the following drills:
olympic rows, romanian deadlifts, powerclean and jerks, backsquat ending in a push press, good mornings and pendlay rows. This gets me nice and warm.

Squats 1x10 40kg, 1x8 50 kg, 1x6 60 kg, 1x5 80 kg, 1x3 85 kg, 1½x1 90 kg, 3x5 85 kg.
Military press 1x10 20 kg, 1x8 30 kg, 1x5 40 kg, 1x3 45 kg, 1x5 42.5 kg, 2x5 40 kg.
Powercleans 1x5 40 kg, 3x5 45 kg.

My mind was elsewhere today, I have exams and papers that are due tomorrow and some other stuff… First rep at 90 kg was easy, bar speed was good. Then I wanted to adjust my feet, don’t really know what happend but the next thing that happend when I decended was that I was flat on my back with the barbell over me :frowning: I fell backwards, I think it was because I was not tight enough, but if somebody has any idea please enlighten me. So dropped the weight for 85 kg.

Military press was as everybody can see a disaster, I had to pushpress the last reps at 42.5 kg, 45 kg was too heavy. I have problems breathing when I do military presses. I take a deep breath and push the barbell, then I exhale during the decent. But that seems to be too little air for me or something, any ideas people? Should I just rest and breath before doing the next rep?

Powercleans was no fun, I dropped the weight twice when I was warming up. My right wrist couldn’t keep the barbell up. It’s strange since I am righthanded and it should be my strong side.

All in all a bad day at the office. Happy thanksgiving all :slight_smile:

45

Workout A
dynamic warmup plus light warmup with a barbell.

Squat 1x6 20kg, 1x10 40kg, 1x8 50kg, 1x6 60kg, 1x5 80kg, 3x5 87.5kg.
Benchpress 1x10 20kg, 1x8 40kg, 1x5 50kg, 1x5 55kg, 3x5 60 kg.
Deadlift 1x8 50kg, 1x5 70kg, 3x5 80kg.

Squats feelt okey, i played around with where I place my hands. I am going to use a wider hand placement, it feelt better.

Benchpress was a nice PR, last time I benched 60 kg, i did 2½ reps, so nice to see improvment.

Deadlifts feelt okey, I did warmup with my hands in a overhand position and switched to mixed grip for the heavy sets.

So six weeks done, two more to go before a deload week I think :slight_smile:

46

My version of a deload. I did seven weeks of rippetoes and I think it’s time to let the joints get a rest.

Workout B
Squats 1x10 20 kg, 1x10 40 kg, 1x8 50 kg, 1x6 60 kg, 1x5 80 kg, 1x5 87.5kg.

Military press 1x10 20 kg, 1x8 30 kg, 1x3 40 kg, 1x5 42.5 kg.

Powerclean 1x5 40 kg, 1x5 50 kg.

I just did my normal workout but only did one set at the heaviest weight. Should give me some rest without losing too much strength.

After this week I will either do another rippetoe run or switch too a high rep program. But I can’t find any good programs with 12-15 reps per sets. I ordered starting strength and practical programing from amazon. I should get them before christmas :slight_smile:

If anybody has an idea for a high rep (12-15 rep/set) program that gives you strength gains please let me know.

47

Workout A
Squats 1x10 20kg, 1x8 40kg, 1x8 50kg, 1x6 60kg, 1x5 80 kg, 1x5 87.5 kg.
Benchpress 1x10 20kg, 1x8 40kg, 1x5 50kg, 1x5 55kg, 1x5 60kg, 1x5 62.5kg PR :slight_smile:
Deadlift 1x10 40kg, 1x8 60kg, 1x5 70 kg, 1x5 80 kg.

Just doing 1x5 for the squats left me with so much energy so decided too try 62.5kg benchpress, always fun too PR something. Deadlift was good, I had a guy who wanted too try deadlifting after he saw me do it. I’m spreading the gospel of the free weights :smiley:

Will do another easy workout on saturday. Then I don’t know what too do. I’m thinking doing some more rippetoes, but do something like 3 weeks heavy 1 week light. This should be better for my joints.

48

Last light workout
Squats 1x10 20kg, 1x8 50kg, 1x6 60kg, 1x3 80kg.
Military press 1x10 20kg, 1x8 30kg, 1x5 40kg.
Powerclean 1x5 40kg, 1x5 50kg.

Feelt okey today I wanted too keep it light and easy so I have plenty of energy for next week. I haven’t decided if I am doing a hyperthrophy program or another round of rippetoe, I think I will do waterburys TBT until I geet starting strengt and practical programing.

49

I started Waterburys Total Body Training (TBT) today. I will continue to use this log instead of making a new one, I changed the topic a bit.
I will write in the following order Sets, reps, weight in kilograms.

So first day of TBT:
Compounds:
Benchpress: 1x5x40, 1x5x50, 3x5x60.
Squat: 1x5x50, 1x5x70, 3x5x80.
Pendlay row: 1x5x25, 3x5x35.
Military press, standing: 3x5x35.
Single joint:
Tricep pressdown: 3x5x20.
Calves raises, seated: 3x5x30.

Starting here lets see what 8 weeks of TBT can do for me :slight_smile:

50

I had to do a 40 min workout yesterday because I arrived late to the gym.

Compounds:
Deadlift: 3x8x80.
Wide grip dips: 3x8xbodyweight
Frontsquats: 3x8x30.
Military press, standing: 3x8x30.
Single joint:
Leg curl: 3x8x25.
Bicep curl, barbell: 3x8x25.

Since I had to rush my workout it kicked my ass bigtime! By the time I was doing frontsquats I was out of breath and my heart was trying to get out of my chest. Atleast I know that I can go heavier with some rest. Front squats are alot harder for me then backsquats but I guess thats the way it is.

51

Compounds:
Backsquat: 2x15x50.
Good mornings: 2x15x30.
Incline dumbell bench: 2x15x10
T-bar rowing: 2x15x30
Single joint:
Bicep curl, barbell: 1x15x17.5, 1x15x20.
Calf raises, seated: 2x15x15.

I dont remember the last time I did so many reps per set. The weights were on the light side, but now I know where to go from here.

52

Compounds
A1 Benchpress 3x5x60
A2 Pendlay row 3x5x40
B1 Deadlift 3x5x85
B2 Frontsquats 3x5x40

Single joints
C1 Seated calf raises 3x5x30
C2 Front raises 3x5x15

I did antagonist training doing one set of A1 then A2 after that I got to rest. It was hard but I guess thats why I should do it.

53

Compounds
A1 Backsquat 3x8x80.
A2 Legcurl 3x8x30.
B1 Flat dumbell benchpress 3x8x17.5
B2 T-bar rowing 3x8x40

Single joints
C1 Tricep pressdown: 3x8x30
C2 Barbell curl: 3x8x30

Pretty good workout, I have bought chalk and some cool converse shoes, feelt a bit weird in the begining but chalk helped my grip alot NO MORE SWEATY PALMS! :smiley:

I had a appointment with my doctor today, all my tests and x-rays looked good. So I won’t be paralyzied anytime soon :slight_smile: Wich was great news, he gave me some painkillers that have the same active ingredient as morphine. We will see how that works out.

Lift heavy :slight_smile:

54

Compounds
A1 Deadlift 2x15x60
A2 Military press standing 2x15x30
B1 Flat barbell benchpress 2x15x40
B2 Seated row 2x15x30
Single joint
C1 tricep pressdown 2x15x25
C2 Calf raises 1x15x25, 1x15x30

I hate high rep training, I always feel like puking when I do it. But mr Chadbury must have a thought behind his training.

Is there any spreadsheat or anything like that floating around? Todays antagonist training was not very good. I just don’t know what too pair up shoulders with.

Lift heavy people

55

Hello all!
Compounds
Squat (back) 1x5x82.5, 1x5x87.5, 2x5x90 (PR!)
Benchpress 4x5x65 (PR!!)
Seated rows 4x5x50
Seated military press with dumbells 4x5x15
Leg curl 4x5x40
Standing bicep curl with dumbells 4x5x12.5

I feelt great today, I wanted to get four sets with 82.5 kg in the squat but legs feelt good so went a bit higher and finally did 5 reps with 90 kg :slight_smile:
Bench feelt good so I hit a PR there too :smiley:

Happy that I have become stronger. I was inspired by the Physique Clinic and everything Coach T and S wrote there so I went mad into the gym, it worked :slight_smile:

Lift heavy and stay away from evil christmas food :wink:

56

Horrible workout today. I didn’t have any energy and I was not mad going into the gym never a good sign.

Compounds:
Pullups (snatch grip) 8x4xBodyweight (I had oo do 8 sets because I am a weak ****)
Dips 4x8xBodyweight
Deadlifts 4x8x85.
Frontsquats 2x8x30, 2x8x40.
Frontraises 2x8x20, 2x8x15.
Seated calf raises 4x8x45.

Will use this crap workout as fuel for the next workout.
I have tried to eat less carbs I don’t know if that has anything to do with it.

Lift heavy people

57

Terrible workout, or not that bad but it made me come close to puking, never something fun.

Compounds:
Back squat 3x15x55
Good mornings 3x15x32.5
Military press standing 1x32.5x14.5, 1x7x32.5, 1x9x30 + 1x6x20. Last set I just tried to get my 15 reps in.
Seated rowing 1x15x30, 2x15x35.
Single joint
leg curl 3x15x27.5
seated tricep pressdown 3x15x50

My delts are so tired, the first set was decent but then I just ran out of steam. Well something to work on I guess.

Merry X-mas al T-men/women!

Remember carbs are evil dont eat them!

58

Antagonist training today
A1 backsquat 4x5x90
A2 leg curl 4x5x40
B1 chins 4x5xbodyweight
B2 dips 4x5bodyweight
C1 military press 2x5x42.5, 2x5x40
C2 seated calf raise 4x5x45

Decent workout, I think it is time to increase the weight on the backsquats. My shoulders are a big weakpoint, chins and military press are not going very well. I guess I just have to keep at it.

59

Sigh :frowning:
Todays plan was 4 sets 8 reps. But I only did
A1 Backsquats 3x8x50
A2 Deadlift 3X8X50

My lower back cramped/hurt so much that I couldn’t stand up. My back have been hurting alot when I have squated in the past but not this much.

It’s been a terrible few days I have been in so much pain, mostly in my cheast. So at the moment I am on nobligan (some sort of painkillers) wich is making me quite tired/dizzy. Will see if the pain will go away. I might hit the gym tomorrow and just work on form and do some mobility drills.

60

Hello all!
I have been sick a week now, I did my first workout today.

warmup
forgot to do my mobility drills :frowning:
Powercleans 5x4x40.
Backsquat 2x6x40, 1x5x50.
Rotorcuff rehab
Glute hams raises 2x8xbodyweight

I just wanted to get the blood flowing again. I will take next week and get some strength back and then I might redo TBT since I couldn’t finish the 8 weeks of workouts. The funny thing is my hands/fingers have been great. I have been painfree, I don’t think deadlifting etc. is so great for my hands, I need to think about a plan how to lift and still be painfree.