Nice work. Your pooch is reduced and your love handles have decreased. More chest definition. It also looks like your arms and shoulders have increased in size. Yes/no?
I think you are correct dude, I need to continue with clean eating and cardio, but it’s so boring 
Todays workout
Benchpress (closegrip)
1x15x20, 1x5x40, 5x5x50.
Military press
1x5x20, 1x5x30, 1x5x40, 1x5x45, 10x1x47,5.
Pullups
1x3xbw, 3x5xbw
Dips
1x3xbw, 3x5xbw.
Quick workout today, don’t feel so good. Might have been the pizza I had before my workout 
Todays workout
quick warmup on rowing machine
mobility drills
Back squats
1x10x20, 1x5x40, 1x5x50, 1x5x70, 3x5x80.
Benchpress
1x10x20, 1x5x40, 1x5x50, 2x5x60, 1x10x60.
Deadlift
1x5x20, 1x5x40, 3x5x70.
Static stretching.
I showed my little brother how to do backsquats, benchpress and deadlifts today. He is 15 years old so his attention span is a bit on the short side. But he did 3x5x40 on the backsquats and deadlift and about 3 sets at 35 kg benchpress.
My right wrist is messed up, I have a hard time closing my hand. I went light on the deadlifts because of this. Don’t know what to do to make it heal.
todays workout
mobility drills
A1. Dumbell benchpress 5x5x25
A2. 1 arm row 5x5x25
B Backsquats 5x5x80
C1. Dips 4x10xbw
C2. Pulldowns 4x10x40
D. Goodmornings 4x10x33
static stretching
todays workout
A1. Dumbell benchpress 4x10x17,5
A2. 1 arm row 4x10x17,5
B Backsquats 4x10x50
C1. Dips 5x5xbw
C2. Pulldowns 5x5x55
D. Goodmornings 5x5x45
I spoke with a coach for a local powerlifting team that is like 5 min away from me. I’m going to meet with him tomorrow, hopefully I can join them
Time to up the dose of fishoil!
First workout at the powerlifting place!
No warmup or mobility drills
Backsquats
1x5x20, 1x4x60, 1x3x80, 1x3x100, 1x1x110 (PR!)
Benchpress (with press command)
1x3x60, 1x2x70, 1x0x80, 1x0x75, 1x1x70.
Deadlift
1x5x50, 1x3x70, 1x3x90, 1x2x110, 1x1x120, 1x1x130(easy), 1x1x110
Sooo today was the most fun I have had in a gym for a long time. The place was buzzing, we have a meet in like 10 days. So everybody was getting ready for it.
I got some advice on my squats, apperently I was squating too wide. Got a nice little 5 kg PR, think I’m good for 120 kg or more with a belt.
My benchpressing is horrible, my wrist hurt like hell. My mobility and strenght are severly happered there, but I guess it will pass now that the weather is getting warmer. But benchpress is really my weakpoint.
The deadlift was nice and easy, also beltless. All in all very fun and I got a workout partner so next workout is on wednesday.
Today workout
Benchpress
1x10x20, 1x8x40, 3x5x50, 2x3x60, 2x1x70 (with press command), 1x2x72,5, 2x1x75.
Squat (beltless)
1x8x20, 2x5x50, 2x3x80, 2x2x100, 1x1x110, 2x1x115(PR!)
Deadlift (beltless)
1x3x70, 1x2x100, 1x1x110, 1x1x120, 1x1x130.
Todays workout was hard and long, got a nice PR in the squat, with maybe 10-5 kg more in the tank. Benchpressing was a bit better, like all the lifts I need to work alot on my technique.
Deadlifts where hard, and I was tired but I grinded out a 130 kg pull. Well I’m aiming for about 350 kg total for the meet let’s see if I get it. I might throw in a belt for the squat and deadlift, becuase my lower back is killing me at the moment.
Todays workout: focus on technique with about 80% weights.
Deadlift
1x10x13, 1x5x53, 1x3x83, 5x1x103
Backsquat
1x5x50, 1x5x70, 10x1x92,5
Benchpress (with press command)
1x10x20, 1x5x40, 1x5x50, 5x1x60
Today I was going to hit my openers for thursedays powerlifting meet. It didn’t go as planned.
Dynamic mobility drills
Back squat
1x10x20, 1x5x50, 1x3x80, 1x1x100, 1x1x110 (my opener)
Benchpress (with press command)
1x10x20, 1x8x40, 1x5x50, 4x1x60, 1x2x70 (my opener)
Deadlift
1x10x40, 1x5x70, 1x3x90, 1x1x110, 1x1x120, 1x0x130 (my opener) 1x1x80 (bit upset at this point)
So today was a bit weird, the one thing that has been working alright for a while now has been the deadlift. But today it wasn’t there. I think that I might go with 125 kg as opener during the meet unless I feel strong.
I just run out of gas when it’s time to deadlift. Aiming for about 140 kg in the deadlift, but doesnt look very likely at the moment.
Squats where supereasy, I was told that I go too low on them. But I guess it’s good doing that for my first meet. I’m hoping for 125 kg or 130 kg if everything feels good. I might need a belt for that, but will see how it goes.
Benchpress feelt okey, if my wrists don’t act up I hope to get atleast 77,5 kg or maybe 80 kg.
The day before powerlifting contest
Goal of today was to get a feel for lifting some weights.
Light warmup on bike and some mobility drills
Back squats
1x10x20, 1x8x40, 2x3x50, 1x2x55, 2x1x60.
Benchpress
1x10x20, 2x5x30, 3x1x35, 1x1x40.
Deadlift
1x5x50, 3x1x60, 2x1x67,5.
Static stretching and 15 min in the sauna.
Everything feelt great, wanted to try heavier weights but was told to safe that for tomorrow. Since it’s my first competition I will not try to lose any weight or anything. Will see how I do tomorrow
I’m glad you found something to compete at. I think it is essential to have goals.
Powerlifting meet
Weight: 74,3kg (i think or 74,6)
Squat
110 kg (beltless) 3 whites
120 kg (PR) (belt) 3 whites
130 kg (belt) 3 reds, lost my balance and lifted my foot, but got the weight up.
Benchpress
70 kg 3 whites
75 kg (PR) 3 whites
77,5 kg 3 reds, stalled mid lift, I got it off my chest but I couldn’t lock out.
Deadlift
125 kg 3 whites
140 kg (PR) 3 whites
165 kg 3 reds, they put on 20 kg too much. We just realised after I couldn’t budge the weight.
145 kg (PR) 3 whites, I got to redo the last lift.
Total: 340 kg
So first time competing and I hit 4 PR’s, got 7 out 10 lifts. I am happy to say the least. Now my lifts are very very very low, but I have to start somewhere.
Squats feelt good but my technique is not consistent, I have a tendency to lift my heels in the bottom of the lift, need to work on that. I need more lifts and more mobility in my ankles/hips I think. They said I was going too low in my lifts, but I guess thats better then doing 1/4 squats.
Benchpress is by far my weakest lift, I have zero legdrive and my barspeed is so slow. I also can’t lockout any weights. So focus on lats, triceps and getting lots of lifts in the 80% to work on form. And hit the triceps and lats/upper back hard and often.
Deadlift was good, 2 PR’s was nice, I had a mental barrier against 140 kg, but it went up easy. The last lift was a grinder, but once I get the lift off the ground I can lockout. My form is horrible for the deadlift, I’m doing a stifflegged deadlift, my ass is upp in the air. Need to work on getting lower and to get it off the floor with speed. I’m thinking deadlifts when standing on plates to help with the start and then get lots of volume for my form. I also need to get a stronger “core”, so hit the abs and lower back hard.
Next competition is in september, so lot’s time for improvments. If anybody has an idea of what sort of program to do I would love the feedback.
Time to get stronger, I will work in the 3-5 rep range. I will work on my form issues for a couple of weeks then start some sort of program.
Main lifts
Back squats
1x10x20kg
1x5x50kg
1x5x70kg
1x5x80kg
5x5x85kg
Benchpress
1x10x20kg
1x8x40kg
1x5x50kg
5x5x60kg
accessory lifts
A1. lat pulldown (v-grip)
1x8x40kg
3x5x55kg
A2. Hyperextensions
3x5xbodyweight
B1. Facepulls
3x10x25kg
B2. Tricepextension (dumbell)
3x10x15kg
Workout feelt okey, my form on the bench and squat was better. I need to move my hands out on the benchpress and my legs in when I squat. But squat feelt nice and easy, the benchpress was better, I focused on the legdrive and it feelt better.
Todays workout was with a higher intensity
Backsquats
1x8x20kg
1x5x50kg
1x3x80kg
1x3x90kg
4x3x100kg (83% of 1RM)
Benchpress
1x10x20kg
1x5x40kg
1x5x50kg
1x5x60
5x3x70kg (90% of 1RM)
Deadlift (close stance, hands on the begging of the knurling) of deficit (2 rubber mats)
1x5x20kg
1x5x40kg
1x3x60kg
1x3x80kg
5x3x100kg
A1. Military press/push press
1x10x20kg (MP)
1x5x40kg (MP)
1x5x50kg (PP)
1x5x50kg (PP)
1x5x40kg (MP)
A2. Bellybacks
3x8xbodyweight
A3. Reverse bellybacks
3x8xbodyweight
B1. Pullups
2x5xbodyweight
B2. hanging leg raises
2x5xbodyweight
C1. Rehabs drills for my forarms.
Static stretching and sauna
Long workout today, 2h+. Squats are getting better, I need to keep my chest up when I squat. I’m trying to push with my heels more, it’s working but I need more training.
Benchpress feelt very good, I used two taped up tennisballs (ghetto foamrolling) under my lowerback to help with arching my back. This should be about 90% of my 1rm, but it was easy, I think I’m good for about 80kg easy now. Will increase with 2,5 kg the next two weeks and we will see how it goes.
Deadlifts where decent. I moved in my stance and my hands. It feelt like it was a shorter lift, I really need to work with this but I think it might be very beneficial to pull from rubber mats.
I scored some good creatine and MSM today. I have been looking for MSM for a long time but it’s so expensive but one of the lifters at the club had some for me. Hopefully that will help with my joints.
todays training
Back squat
1x5x20kg
1x3x40kg (feelt something in my back)
1x3x50kg
5x2x70kg
Rackpulls (from midshin)
1x5x60kg
1x2x100kg
1x2x120kg (back didn’t feel okey)
1x3x60kg (normal deadlifts)
A1 Dumbell benchpress
1x8x10kg
3x8x20kg
A2 Krok rows
1x8x10kg
3x8x20kg
B1 Scullcrusher
3x10x10kg(used an ez-bar don’t know weight of bar)
B2 Closegrip benchpress
3x10x10kg
B3 Facepulls
1x10x20kg
1x12x25kg
C Roman chair
3x10xbodyweight
Static stretching
Today was not a good day for a workout, the last month I have done all my workouts in the afternoon or evening. But now I did it in the morning. I’m so stiff in the mornings that I couldn’t get my tumb around the bar for squats, I needed to use my other hand. No more morning workouts.
I feelt something in my lowe back, I don’t know what it was, might just be soreness from wednesdays workout.
Upper body stuff feelt good, I really hammered my triceps.
Today was not very good but I can only improve from here.
todays 5x5 workout
warmup with jumping jacks and kettlebell swings
Main Lifts
Back squat
1x8x20kg
1x5x60kg
1x3x80kg
5x5x90kg (75% of 1RM)
Benchpress
1x10x20kg
1x8x40kg
1x5x50kg
5x5x62,5kg (80% of 1rm)
Accessory lifts
A1 tricep extention(dumbell)
2x10x12,5kg
A2 lat pulldown (v-grip)
2x10x50kg
A3 bellybacks
1x8x5kg
1x10x5kg
A4 Facepulls
1x10x20kg
1x10x25kg
B Dips
3x5xbodyweight+10kg
I squated with a pair of weightlifting shoes today, it feelt different compared to my converse. But I have no doubt that it will help me with my squat.
benchpress was nice and easy today, I’m working on my arch, legdrive and gripping the bar with a wider grip. It’s all moving along nicely. I think I could bench 80kgs now. Will try in a few weeks.
Will incorporate heavy dips in my training, I think it will be easier on my elbows.
I found a training partner today, he is a about 20kg heavier then me and he lifts almost twice as much as me. It will be perfect!
Backsquat
1x8x20kg
1x5x50kg
1x5x80kg
1x3x95kg
5x3x105kg (87,5% of 1RM)
Benchpress
1x10x20kg
1x8x40kg
1x5x50kg
1x3x65kg
3x5x72,5kg (93% of 1rm)
Deadlift of mats
1x3x60kg
1x3x80kg
3x3x105kg
Deadlift
1x3x100kg
1x3x110kg
1x4x120kg
1x3x130kg (89% of 1RM)
Dips
2x3xbodyweight + 15kg
Pullups
2x5xbodyweight
Static stretching
long workout today, but made all my lifts with some left in the tank. I really wanted to do some normal deadlifts and the triple on 130kg was easy. I should be good for about 150kg atleast. I will test new maxes in about 2 weeks.
20 min workout today…
A1 Dumbell benchpress
1x10x12,5kg
1x8x20kg
1x5x25kg
1x5x27,5kg (PR!)
A2 Krok rows
1x10x12,5kg
1x8x20kg
1x8x25kg
1x827,5kg (PR!)
B1 Rope pulldown
1x8x25kg
2x6x35kg
1x10x30kg
B2 Face pulls
1x15x17,5kg
2x15x25kg
1x15x20kg
I should gotten a workout in this friday but I have been so busy that I haven’t had the time.
Mobility drills and kettlebell swings
Back Squat
1x10x20kg
1x8x60kg
1x5x80kg
5x5x95kg (79% of 1rm)
Benchpress
1x10x20kg
1x8x50kg
5x5x65kg (86% of 1rm)
Tricep pressdown (small handle)
2x10x20kg
Plank holds
2x1min
I got some advice on my benchform today. They wanted me to flex my elbows out a bit. It feelt better so might try that and see if it will be a better way of benching for me.
The good the bad and the ugly
The good
mobility drills + kettlebell swings
Backsquats
1x8x20kg
1x5x60kg
1x3x80kg
1x3x100kg
5x3x110kg (92% of 1rm) (3rm PR!)
Form was good for the first 2 reps of about each set, I had problems with the last rep. I did good mornings, lifted my heels and all kind of funky stuff. But strenght wize I have improved alot.
The bad
I had cortisone injections in both my wrists on tuesday. The problem is that I’m having a hard time grasping tings since then. I couldn’t really grasp the bar when I started doing benchpresses. I hope it will be better by tomorrow and I’ll do yesterdays benchpress then.
The ugly
I spent last night in the ER room. My mom had about 2 secound air time when she flew over the handlebars of her bike. Fractured nose and a concussion was the verdict. This was highly catabolic but not as bad as it could have been.