Ensix's Workout Log

[Ensix]

deadlift 3x1x140kg
slight pause bench press w/ feet on bench 3x5x80kg
pendlay rows 3x5x60kg
chest dips 3x5x10kg
close grip reverse curls 3x10x25kg
standing good mornings 3x15x20kg

this is yesterday's workout. lower back is still adjusting (it's sore) so I only did some singles to hone my technique a bit. bench actually felt really strong lol, but despite that I did light work.

[Ensix]

squat 3x1x120kg
press 3x1x60kg
pullups 3x5x20kg
bench dips 3x15x10kg
hammer curls 3x10x13.5kg
barbell side bends 3x20x20kg

another intensity workout. next week there will be some actual work. why am I doing this? I'm going to have to train in a different environment very soon, so I'm not starting something serious right now, because changing training environments can mess stuff up.

[Ensix]

10.06
3x5x100kg squat
5x100kg, 2x3x100kg bench press
3x5x65kg pendlay rows
3x5x25kg dips
biceps
abs

11.06
3x5x120kg deadlift
3x5x55kg press
3x5x25kg pullups
5x45kg, 3x45kg, 4x45kg close grip barbell skull crushers
biceps
abs


starting low on squat and deadlift because 1) I've only just started low bar squatting and 2) I haven't really deadlifted at all this year. bench press was pretty strong, but I was held back due to the fact I had no spotter.

[Ensix]

13.06
3x5x110kg squat
3x5x95kg bench press (previous workout was 95kg too, the 100kg in the above post is incorrect)
3x5x70kg pendlay rows
3x5x30kg dips
biceps
obliques (weighted side plank)

14.06
3x5x140kg deadlift
3x5x60kg press
3x5x30kg pullups
triceps
grip work (15kg plate pinch holds)
obliques (weighted side plank)

squat and both deadlift were hard, deadlift much harder. I guess it won't be easy gaining back my strength. upper body lifts are progressing very nicely.



not sure if depth is enough, but at the lowest point my quads are parallel with the ground.

[mileshdez]

not sure if depth is enough, but at the lowest point my quads are parallel with the ground.

I'm far from a form master, but shouldn't your head be up instead of looking down? Correct me if I'm wrong.

[Ensix]

I'm far from a form master, but shouldn't your head be up instead of looking down? Correct me if I'm wrong.

During a low bar squat your head should be placed as if you're looking at the ground in front of you, I may be overdoing it on that video but not on purpose, feels more comfortable that way. Your head should be up during high bar squats, I'm not high bar squatting in the video.

[mileshdez]

During a low bar squat your head should be placed as if you're looking at the ground in front of you, I may be overdoing it on that video but not on purpose, feels more comfortable that way. Your head should be up during high bar squats, I'm not high bar squatting in the video.

Alright, cool. I'm just now learning the difference between high- and low-bar squats. Keep it up!

[Ensix]

Nothing much happened lately in terms of lifting. I did lift a couple of times previous week but that's not worth a detailed write down. Also taking this week off and starting next week.

Also, here's a reminder:

[Ensix]

Previous post was a lie. I'm starting next week now because I didn't have the means to do it before. I'll focus on bench press strength mostly, because deadlift/squat + manual labor (current job) will be a one way ticket to snap city. My goal is 140kg bench press before I leave to military service, pretty unreal goal because narrow grip bench press is hard as ****, but this would be a badass feat. I'll work on lower body ofc, but just accessory stuff like hyperextensions, leg press maybe and stuff like that.

[Ensix]

14.7
5x5x75kg bench
5x5xbw btn pullups
arms

18.7
5x5x80kg bench
5x5xbw dips
arms
ab roller
hyperextensions

didn't plan to do 80kg bench on the 11th, 75kg was actually planned but I forgot so yuhh. I'll be progressin with 5x5 on bench but I'll now use the smallest increments (1.25kg plates) as I move up from 80kg (which felt heavy/im so weak).

[Ensix]

19.7
atg back squats up to 125kg
and some other stuff

didn't go higher because I didn't want to risk injury (I haven't squatted in 4 weeks).

[Ensix]

22.7
3x5x85kg bench
15xbw, 10xbw, 5xbw wide pullups
arms
calves

24.7
5x100kg back squat
3x5x60kg push press
hyperextensions
ab roller

26.7
3x5x90kg bench
15xbw, 10xbw, 5xbw dips
arms
calves

tuesdays 85kg bench felt harder than todays 90kg, that's good.

[Ensix]

29.7
3x5x95kg bench
3x5xbw chinups
arms
calves

31.7
5x110kg squat
oly work
3x10x10kg lateral raises
ab roller
hyperextensions

2.8
5x100kg, 4x100kg, 3x100kg bench
arms + forearms
calves

didn't go for 3x5x100kg yesterday because I felt shaky and I had no spotter, but nonetheless it's great progress across the previous weeks.

[Ensix]

5.8
3x5x100kg bench
3x5x20kg dips
arms
calves

7.8
atg backsquats up to 140kg
face pulls
ab roller
hyperextensions

9.8
5x100kg, 3x105kg, 3x107.5kg bench
3x5x10kg chinups
arms
calves

bench is progressing but 140kg bench in the end of september starts to seem unrealistic, but 130kg will be my minimum goal.

[Jancl57]

mirin bench

[Ensix]

12.8
bench up to 2x110kg
3x5x30kg dips
arms
calves

14.8
5x120kg, 3x122.5kg squat and singles up to 130kg
presses up to 67.5kg
ab roller
hyperextensions
calves

16.8
1x122.5kg, 6x100kg bench
3x5x20kg chins
arms
calves
side bends

well, bench isn't progressing as fast as it did before, maybe because I've strayed from working in a fixed rep range and weights. I want to reach up to 1x120kg when I'm here and up to atleast 1x130kg when I'm back at home.

[Saintsqc]

Hey man ! What's up with you ?

Bench press is strong ! It might not been progressing as fast as you want...but it's still impressing

What happen to your squat ? I don't remember your max...is it something like 180kg ? Mine improved a little bit, I'm curious to see how much until I reach up on you haha.

You're going in the military ? Is it mandatory in your country ? Are you planning to do a military carreer ?

[Ensix]

Hey man ! What's up with you ?

Bench press is strong ! It might not been progressing as fast as you want...but it's still impressing

What happen to your squat ? I don't remember your max...is it something like 180kg ? Mine improved a little bit, I'm curious to see how much until I reach up on you haha.

You're going in the military ? Is it mandatory in your country ? Are you planning to do a military carreer ?

Not much, been working whole summer and not oly lifting, because I can't here. All lifts way off from maxes so yeah, even bench press.

Good for you if you improved, what's your new max at? My max was 180kg but right now it's somewhere between 140-150kg lol, I squat once a week with very low volume.

It's mandatory yeah, they randomly send you an invite, however, I volunteered so they can't randomly invite me in future life and mess up my plans. I'm not planning a military career.

[Ensix]

worked out on tuesday, thursday and today but can't be bothered to list the exercises and such, nothing interesting, same old same old. next week I'm going home and can do a bit of oly for some weeks.

[Saintsqc]

Not much, been working whole summer and not oly lifting, because I can't here. All lifts way off from maxes so yeah, even bench press.

Good for you if you improved, what's your new max at? My max was 180kg but right now it's somewhere between 140-150kg lol, I squat once a week with very low volume.

It's mandatory yeah, they randomly send you an invite, however, I volunteered so they can't randomly invite me in future life and mess up my plans. I'm not planning a military career.

180 kg !? What the hell....that's unbelievable !

My max is officially at 145 kg. I know I could do 150 or a little more on a good day. It didnt happen yet. I'll never catch up on you I guess

Wow, it sucks that the military service is mandatory for you. I'll be 25 yo when I'll finish school. It would annoyed me to waste months with the army before I could finally graduate ! How long is the service ? Girls do it too ?

[Ensix]

180 kg !? What the hell....that's unbelievable !

My max is officially at 145 kg. I know I could do 150 or a little more on a good day. It didnt happen yet. I'll never catch up on you I guess

Wow, it sucks that the military service is mandatory for you. I'll be 25 yo when I'll finish school. It would annoyed me to waste months with the army before I could finally graduate ! How long is the service ? Girls do it too ?

I was nearly 80kg when I squatted 180kg and at my strongest too, I could almost rep 140kg for 10 back then but I never did, but I still want to and I'll probably try in september (gonna be tough as fuk tho because I'm at 140x1).

It's 8-11 months, mine will be 8 months. Girls can do it if they want to, it's not mandatory for them.

[Saintsqc]

I was nearly 80kg when I squatted 180kg and at my strongest too, I could almost rep 140kg for 10 back then but I never did, but I still want to and I'll probably try in september (gonna be tough as fuk tho because I'm at 140x1).

It's 8-11 months, mine will be 8 months. Girls can do it if they want to, it's not mandatory for them.

Once you get back srsly with lifting, you'll get to 140x10 sooner than you think. It's easier to add rep than to add weight. With a 180 kg squat, 140x10 is in the pocket !

8 to 11 months ? Damn...that's a year down the toilet. And it's not even mandatory for girls ! I understand it's important for a country like yours to train its people to fight, but it would annoyed me to do the same lol. When do you start this ? Are you planning to go to college (university) ?

[Ensix]

Once you get back srsly with lifting, you'll get to 140x10 sooner than you think. It's easier to add rep than to add weight. With a 180 kg squat, 140x10 is in the pocket !

8 to 11 months ? Damn...that's a year down the toilet. And it's not even mandatory for girls ! I understand it's important for a country like yours to train its people to fight, but it would annoyed me to do the same lol. When do you start this ? Are you planning to go to college (university) ?

Most likely I'll be going at the end of september/ start of october. Yes I am indeed planning on going to university to study informatics (info technology in general).


TODAY'S WORKOUT

snatches up to 2x70kg - snatch actually felt sloppy @ 50kg, but it got real good real fast. my new used weightlifting shoes that are the perfect fit (1.5 sizes smaller than previous shoes) and that makes lifting in them a bliss. also, I've acquired straps so I can snatch with ease. I could've gone up in weight but I didn't want to test my limits this time. I haven't oly lifted for 3 months but I feel as if my technique has improved, considering that I should lift less so I can become more proficient?

clean & jerks up to 1x90kg - everything was really good like in snatch. jerks were real solid especially 90kg where I felt my front foot lunging forward and thus creating a really stable catch, awesome.

3x5x70kg front squats - wake up for legs.

bench up to 2x110kg - maintaining strength

4 sets of chins and pullups combined and that's it for today.

[Ensix]

YESTERDAY'S WORKOUT

snatches with 50kg and clean & jerks with 70kg, 3x5x80kg front squats and then some bb stuff. my traps were wrecked to oblivion yesterday and they still are, due to this I can't back squat or do any oly stuff at 100%, so I'm taking today off. I'm not even sure if I can do oly lifts next week, I might be returning to work again for 2 weeks.

[Jancl57]

YESTERDAY'S WORKOUT

my traps were wrecked to oblivion yesterday and they still are, due to this I can't back squat or do any oly stuff at 100%, so I'm taking today off.

feels

cleans destroy my traps even if very low rep

[Ensix]

feels

cleans destroy my traps even if very low rep

Cleans and snatches probably are the best thing for traps.

Not in the DOMS sense though, because it's the 4th day and my traps are still wrecked. The good thing is that this only happens once after a hiatus, if you keep doing what caused the DOMS no more DOMS will follow, so that's good.

[Ensix]

snatched up to my old max and nearly did a new max!

[Ensix]

clean & jerked up to 100kg and attempted 105kg too



jerks are unstable and generally bad, but I found out a few cues for myself to improve my jerks with. luckily, I can do oly until the end of this month, so I'll set a modest goal: 190kg total

and ofcourse I'm not dipping straight down, I'm still slightly leaning, just enough to put the jerk on a bad path, so that's also something I need to address (with behind the neck jerks - those things are extremely difficult to me lol srs).

[Ensix]

snatch + hang snatch up to 60kg - for the life of me I couldn' t do a single good snatch, my body went full retard. I barely managed to do 60kg, 65kg was already impossible and I was infuriated by it.

snatch high pull 3x2x70kg - this was pretty good.

clean + hang clean + jerk up to 80kg - didn't attempt over 80kg because I realized that this training session wasn't gonna be a good one. I also scratched my shin and bled on the platform lol, sweet.

clean pull 3x2x90kg - easy, nothing special.

back squats up to 5x100kg - no need to go full beast mode on this.


I'm following a 3 week program leading up to a "competition day" which will be my final maxout this year.

[Ensix]

power snatch + snatch up to 60kg - I was feverish/had a fever during the workout so I didn't push myself much, but I wanted to do the workout. snatches were better than yesterday though.

power clean + clean + jerk up to 80kg - felt the effect of my fever here, it certainly wasn't pleasant.

push press behind the neck up to 3x70kg - pretty decent considering the fever.


the workout was this short I didn't make it short, this is why I pushed through the fever to do the workout. I've worked on my jerk technique the past 2 workouts. previously I watched straight forward during the dip, now I watch up infront of me and my jerks are better, need a lot more work though.