warmup 5 min on eliptical.
mobility drills, focus on opening up my hips that have been hurting for a few months now.
Light warmup with a barbell.
One armed seated row 1x10x10
Powercleans 1x6x40, 1x3x50.
Deadlift 1x5x70, 3x3x90.
Seated back raises 1x10x25, 2x10x30.
Static stretching.
I did the powercleans to get the CNS ready for some deadlifting. I tried a hookgrip for my powercleans it worked much better then the normal grip.
I tried the hookgrip for my deadlifts also don’t know if that is correct, it hurt like hell but I guess that is to be expected.
I still feel a bit weak and sick, hopefully it will go away soon. Funny thing is that my hands/fingers haven’t hurt a bit during my time of from lifting but now they hurt like hell. I guess deadlifting is what is making the joints ache.
So I have had long talks with my physcical therapist, she thinks that doing a machine only workouts will help relive alot of the pain in my joints. So I decided to try it for 4 weeks. I will do upperbody twice a week and lowerbody once or twice if I have the time.
today upperbody
warmup was mobility drills since all the elipticals where taken.
seated row 1x15x15, 3x15x30
chest press 3x10x20
precher curls 1x10x10, 3x10x15
closegrip bench in a smith 1x10x10, 3x10x40.
shrugs in smith 2x15x20, 1x15x40.
Situps and back raises
I don’t remember the last time if ever I didn’t do any free weights, it’s different to say the least…
boring as hell!
But I got a pump in my muscles like I haven’t feelt in ages. Maybe just try to do a body part split and work all the muscle groups twice per week. I really don’t know how to set it up, any ideas?
My left elbow hurts like hell, I don’t know why. I’m thinking if I do a body split I only have to do push exercises one a week instead of three it should help my elbow I hope.
warmup on eliptical
mobility drills
light warmup with a 20 kg barbell.
Chins (not noses this time!) 5x3xbodyweight
Pendlay rows 1x5x30, 2x5x40, 1x5x45.
Good mornings 1x10x30, 3x10x40.
One armed seated rows 1x5x20, 3x5x27.5.
Standing weighted chrunches 5x5x30.
Hanging leg raises 1x13, 1x14, 1x10.
It feelt good today, im happy about the chins. It’s weak as shit I know but have too start somewhere I might need to add more work for my abs but this feelt okey, maybe some planks.
B1. Closegrip bench (in a smith I know I know) 2x5x50, 1x10x50
B2. Bicep curls 3x5x30
C. Preacher curl 3x8x12.5
D. Tricep pressdown with rope 3x8x25
Did some light lower arm work.
Walked on a treadmill for 20 min.
Decent workout but there was sooo many people there I had to do some stuff I hadn’t planned but it worked out in the end. This was the workout I wanted to do on sunday but I went to late to the gym and was closed, tomorrow is deadlift/squat day
This was the workout I had planned
This feelt good, I think I need to squat atleast twice a week. I have read starting strenght so I started too mess with my form, trying to do a lowbar squat. It just messed things up I will keep squating with a highbar position. Goals with squats is to squat atleast 110x1 before june first. I think I’m good for about 100-97.5 at the moment so it doesnt seem impossible.
Deadlifts where good, I think doing 3 reps/set is better for me then 5 reps/sets. My form is terrible by the 4th and 5th rep. They feelt good, goal with deadlifts is 120x1 before june first, seems quite possible
Leg curls just destroyed me, not smart doing them after deadlifts.
Seated calf raise was nice, I’m getting stronger there.
Lunges was first time I did lunges, my balance is the biggest problem at the moment.
Foamrolling was so nice, I don’t know why I stopped doing that. It hurts like hell but in a good way.
I had a workout buddy who taunted me into doing atleast bodyweight benchpresses. I didnt think I would be able to bench 70kg and never would have thought I could do 75 kg. But my cns was fried after the first PR, and my jaw hurts from my slap before. Need to find a better way to get hyped up!
I don’t have any stamina or something, after the third heavy rep I get so tired, need to work on that. But decent set, but need to get stronger cant stop at 90 for squat and 100 for deadlift. Man Surge Recovery is the shit, but it’s going to be expensive it cost me 70$ per bottle here in Sweden but I must have more of it!
I feelt I needed to get a good arm workout in, been a while. I tried the old arnold technique do one rep with the heaviest load you can find then 2 etc. all the way to 7. It destroyed me big time. I have to try it with more stuff!
2 min warmup on eliptical
mobility drills
light warmup with 20 kg barbell
back squats (warmup)
1x5x40, 1x5x50, 1x5x70.
box squats (1 inch below parallell)
1x5x40, 1x5x50, 3x5x70 (did one last set as a backsquat)
Rack pulls (shin level)
1x5x40, 1x5x70, 1x5x90, 1x5x100, 1x3x110, 1x2x120, 1x1x125.
Calves
1x12x20, 3x8x50.
leg extension
“28 reps”
Leg curl
1x8x40, 2x5x40.
foam rolling
static stretching.
Nice workout, first time doing box squats and rack pulls. Box squats where alot harder then normal squats but I hope it will help with my squats. Rack pulls where fun, I think it should help with handling big weights, should be able to do 140 kg (315 pounds) soon as a rackpull
I’m working on doing a westside inspired workout, doing squats/deadlift twice a week one time heavy and one time dynamic. Benchpress twice a week. I will make a post in the strenght sport section and see what feedback I get.
