Deadlift
70
4 x 90
3 x 110
3 x 120
3 x 130
3 x 140
Overhead Press
20
20
5 x 30
3 x 37.5
2 x 42.5
5 x 50
5 x 50
5 x 50
Chin Ups (77)
5 x 89 (PR)
5 x 89
5 x 89
Dumbbell Bench
8 x 24.5
8 x 24.5
8 x 24.5
Dumbbell Row
10 x 27
10 x 27
10 x 27
Band Pull Aparts
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02-20-2013, 10:35 AM #91
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02-23-2013, 09:12 AM #92
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02-25-2013, 02:25 PM #93
Im confused by how many deadlifts you are doing? it doesn't look like SS?
Based on your 140x3 your warp up and working sets should look like this
Warm up
Sets Reps Weight
2 x 5 .... 52kg
1 x 3 .... 77kg
1 x 2 .... 115kg
Working set
1 x 5 131kg***Irish Misc Crew***
http://forum.bodybuilding.com/showthread.php?t=150792433
UMF crew
Wetbreast gonna make it crew
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02-28-2013, 11:58 AM #94
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03-02-2013, 11:45 AM #95
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03-07-2013, 11:57 AM #96
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03-08-2013, 01:06 PM #97
Overhead Press
20
20
5 x 30
3 x 37.5
2 x 42.5
5 x 50
5 x 50
5 x 50
5 x 50
Small deload since I only got 53.5x4 last time. I think I could've gotten it but I didn't sleep/eat well beforehand and felt like crap, I'll attempt again next time
Deadlift
70
5 x 90
5 x 110
5 x 120
5 x 125
Dumbbell Bench
8 x 27
8 x 27
8 x 27
Ab Wheel Rollouts
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03-08-2013, 01:28 PM #98
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03-10-2013, 01:39 PM #99
Bench Press
20
5 x 30
5 x 40
3 x 50
2 x 60
5 x 72.5
5 x 72.5
4 x 72.5
6 x 60 CG
6 x 60 CG
6 x 60 CG
Deadlift
70
5 x 90
5 x 110
5 x 120
Feet angled slightly more forwards. I've stopped wearing a belt, I wish I'd never started wearing one tbh. I'd guess there's about a 20kg difference in my 5RM without it
Pull Ups
5 x 80
5 x 80
5 x 80
5 x 80
5 x 80
Hammer Curls 14.5
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03-12-2013, 01:32 PM #100
Overhead Press
20
20
5 x 30
3 x 40
2 x 45
5 x 53.5 (PR)
5 x 53.5
5 x 53.5
I had 55 in me today. Right quad cramped in first set, I should warm them up a bit pre-working sets in the future.
Chin Ups (79)
3 x 95
3 x 95
3 x 95
BW
BW
Still can't put weight on left ankle when it's dorsiflexed. I'm wondering if there's something more seriously wrong with it or if it just needs more time to heal.
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03-15-2013, 01:58 PM #101
Bench Press
20
5 x 30
5 x 45
3 x 55
2 x 65
5 x 75 (PR)
5 x 75
5 x 75 Grind last rep
8 x 60 CG
8 x 60 CG
8 x 60 CG
Couple of form issues.
1. Wrists bending back, especially in CGBP. This is actually preventable if I really concentrate on keeping them straight, but that doesn't happen when I'm grinding reps
2. Occasionally the bar tends to fall backwards towards my head, which messes up the bar path.
Pull Ups
5 x 5 x +2.5
Right shoulder clicking during eccentric. It happens with chin ups as well, but it more audible during pull ups
78 morning bw, 81 gym bw
Shrugs, up to 110
Reverse curls, 30
Plank, 1min x 20
Pull Aparts, double red x 15
Got 150lb gripper in post yesterday, but a bit too easy, 200lb one on its way
I think I need to be more pro-active with my ankle recovery. I haven't really been doing any rehab exercises. It mostly feels like the achilles tendon is stiff.Last edited by superstylr; 03-15-2013 at 02:15 PM.
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03-17-2013, 02:41 PM #102
Overhead Press
20
20
5 x 30
3 x 40
2 x 47.5
5 x 55 (PR)
5 x 55
4 x 55
I usually get nervous before attempting PRs, but it was worse than usual today.
If I don't feel like I've done everything right, i.e. amount of sleep, pre-workout meal, what time I start lifting or minimising distractions while lifting, it gets worse. For example, my brother came into the room to talk to me inbetween the 2nd and 3rd sets. It might not seem like anything, but it threw me off. All those things plant little seeds of doubt in my mind, doubts of whether I'll be able to get all the reps. I try to block them out, but they're there.
I think I could have gotten all 15 reps anyway, I'll increase weight for next time.
Chin Ups (79)
5 x 95 (PR)
5 x 95
5 x 95
8 x BW
6 x BW
Good. I've been doing more bodyweight chin ups on off days. Sort of like Pavel's grease the groove. It seemed to work well for an old member, FLChamp. He doesn't post anymore but he had beastly strong pull ups. Going through his, and other strong guys' logs is really insightful. I have a lot to learn still.
Dumbbell Rows
10 x 34.5 (PR)
10 x 34.5
10 x 34.5
Rack shrugs up to 5x110
Plank, 1.05min x 20, 35s x 30
Pull Aparts
Got my 200lb gripper today. Can't quite close it... soon.Last edited by superstylr; 03-17-2013 at 03:25 PM.
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03-20-2013, 02:44 PM #103
Bench Press
20
5 x 30
5 x 45
3 x 55
2 x 65
5 x 77.5 (PR)
5 x 77.5
3 x 77.5
6 x 65
6 x 65
Go for 80?
10.5" Deadlift
70
5 x 90
5 x 110
5 x 115
5 x 120
5 x 120
5 x 120
Not exactly difficult, but definitely felt awkward.
Back Squat
20
5 x 30
5 x 40
5 x 50
5 x 60
5 x 60
5 x 60
5 x 60
Didn't originally plan on squatting today.. but there you go
Still some discomfort in my left ankle, but with some more stretching and time it should go away.
BW Chins
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03-22-2013, 02:46 PM #104
Overhead Press
20
20
5 x 30
3 x 40
2 x 47.5
2 x 56
5 x 50
5 x 50
5 x 50
Warm ups felt very heavy. Left shoulder was useless, gave out after the 2nd rep.
I only got 2 hours sleep after last session where I maxed out on bench, I guess that's why (this has happened in a similar situation once before). On the plus side I aced my chemistry exam.
Chin Ups
5 x +17.5 (PR)
5 x +17.5
5 x +17.5
7 x BW
7 x BW
Ab Wheel
Push ups
Shrugs
Morning BW: 77
Gym BW: 79Last edited by superstylr; 03-22-2013 at 02:53 PM.
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03-23-2013, 01:32 PM #105
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03-24-2013, 02:31 PM #106
Bench Press
20
5 x 30
5 x 45
3 x 55
2 x 65
3 x 80 (form broke)
5 x 80 (PR) (9.5)
4 x 80 (10)
1 x 80 (9.5)
Form felt like snap city central entire time
- Poor unracks - lost back tightness
- Right shoulder felt like it was doing all the work
- Lowered bar too low on chest for couple of reps
Back Squat
20
5 x 30
5 x 40
5 x 50
5 x 65
5 x 65
5 x 65 (7)
- Mild pain in hip flexors
Chin Ups
5 x +20 (PR)
7 x +5
7 x +5
7 x +5
I heard cracking noises from my door frame during first set, and there are some cracks in the paint on it... I don't think it can take any more weight
Ab Wheel
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03-25-2013, 11:08 AM #107
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03-27-2013, 03:30 PM #108
Bench Press
20
5 x 30
5 x 40
5 x 50
3 x 60
2 x 70
5 x 82.5 (PR)
5 x 82.5
4 x 82.5 (fail a few inches off chest)
8 x 65 CG
8 x 65 CG
8 x 65 CG
- Feet slightly closer and forwards. As from http://www.allthingsgym.com/brandon-...s-instruction/
- Butt off bench when unracking, down after unracked
- Explosive warm up sets
- Index on smooth (CG)
Back Squat
20
5 x 30
5 x 40
5 x 50
5 x 60
5 x 70
5 x 70
5 x 70
- Mild hip flexor pain
Pain reduced by:
1. Feet pointed more forwards.
2. Chest up, looking up, hence more vertical torso
3. Quicker eccentric
Some shrugs, eh
BW Chins
3hr session lol. Needs less faffing.
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03-29-2013, 03:12 PM #109
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03-30-2013, 02:01 PM #110
Back Squat
20
5 x 30
5 x 45
5 x 60
5 x 70
5 x 75
5 x 75
5 x 75
- Tried wider stance
- No flexor pain in WU sets and reduced from past sessions in working sets
Bench Press
20
- Planned on doing a light bench session today, since maxed on OHP yesterday
- Flexor pain when setting up, so nvm
- Bench before squats while this thing lasts
- When coming back to an exercise after injury, reintroduce slowly
Chin Ups
5 x 22.5 (PR)
4 x 22.5
2 x 22.5
- Little too heavy
- Got my new chin up bar. It's supposed to hold up to 130kg
Dumbbell Rows
10 x 35.5 (PR)
10 x 35.5
10 x 35.5
- Easy
Gym BW ~80kg
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04-03-2013, 01:40 PM #111
April 1st
Bench Press
20
5 x 30
5 x 40
5 x 50
3 x 62.5
2 x 72.5
5 x 85 (PR) (9.5)
3 x 85 - bar fell backwards (9)
3 x 85 (9.5)
8 x 67.5 CG (8.5)
8 x 67.5 CG (9)
-----------------------
Back Squat
Up to 5x70
WTF is going on with my hip flexors? This is so fustrating.
Overhead Press
20
5 x 30
5 x 37.5
5 x 45
2 x 52.5
3 x 60 (PR)
2 x 60
2 x 60
2 x 60
5 x 50
5 x 50
Deadlift
70
5 x 90
5 x 110
5 x 120 DOH
5 x 130
5 x 140
5 x 150 (PR)
- Keep elbows locked. I tend to bend them especially on WU sets
- 2nd rep of last set was inadvertently TNG
Chin Ups
3 x 20
Way too tired. Should alternate deadlifts and weighted chins.
Barbell curls up to 5 x 40
Closed my 200lb gripper with right hand. Once.
Had trouble sleeping past couple of nights. Going to bed at 0000 and not able to fall asleep until 0500. It's always worse during school breaks.
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04-05-2013, 01:26 PM #112
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04-06-2013, 02:58 PM #113
Back Squat
30
5 x 40
5 x 50
5 x 60
5 x 70
5 x 77.5
5 x 77.5
5 x 77.5
Hip flexors were not as sore today. Small pain when in left shoulder when racking bar. Otherwise these were easy.
Overhead Press
20
5 x 30
5 x 37.5
3 x 45
2 x 52.5
5 x 57.5 (PR)
5 x 57.5
5 x 57.5
w0w way easier than I'd expected. Ice-cream confirmed anabolic.
Deadlift
70
5 x 90
5 x 110
5 x 125 DOH
5 x 135
5 x 145
5 x 155 (PR)
Uhhh....
BW Chins 3x8
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04-08-2013, 01:12 PM #114
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04-08-2013, 01:20 PM #115
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04-08-2013, 02:37 PM #116
listen to some meditation music in bed, it will help you relax and sleep. Try to clear your mind and focus on your breath. Heres a thread on brain waves by proudmanlet.
Read this and look up brain wave videos on youtube and make a playlist of them. Going from theta ->delta
Thinking too much in bed is what really keeps me awake. Just try to relax.***Irish Misc Crew***
http://forum.bodybuilding.com/showthread.php?t=150792433
UMF crew
Wetbreast gonna make it crew
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04-11-2013, 12:29 PM #117
Deadlift
70
5 x 90
5 x 110
5 x 130 DOH
5 x 145
5 x 160 (9) (PR)
Some back rounding
Bench Press
30
5 x 50
5 x 60
5 x 70
5 x 80
5 x 80
5 x 80
Small deload.
Back Squat
30
5 x 50
5 x 60
5 x 70
5 x 80
5 x 80
5 x 80
Break at hips + chest up. Hip flexors much better.... squatted 5x90 yesterday.
Chin ups
BB Curls up to 6x40
To do:
BW Pull ups
Squat flexibility
Deadlift starting posistion flexibility
Easier said than done =P Ah yeah white noise can help... also I should make my room colder
How's your training going?Last edited by superstylr; 04-11-2013 at 12:34 PM.
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04-11-2013, 01:17 PM #118
****ty enough, i had to go on a small cut becuase i put on too much fat and i lost a bit of strength. Back up at a 90kg squat but only 63kg bench. My deadlift is terrible though, only 96 kg...
Just realised i forgot the link to the brainwave thread lol http://forum.bodybuilding.com/showth...hp?t=147989483***Irish Misc Crew***
http://forum.bodybuilding.com/showthread.php?t=150792433
UMF crew
Wetbreast gonna make it crew
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04-13-2013, 01:47 PM #119
Back Squat
30
5 x 50
5 x 70
5 x 80
5 x 92.5
5 x 92.5
5 x 92.5
Overhead Press
20
5 x 30
5 x 37.5
3 x 45
2 x 52.5
3 x 58.5
3 x 58.5
5 x 50
5 x 50
**** form. Didn't keep tight. Mind completely out of it today.
Chin Ups
8 x 84
8 x 84
8 x 84
Dumbbell Bench
8 x 32 (PR)
8 x 32
8 x 32
Keep at it. Just got to identify what's holding you back.
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04-15-2013, 02:26 PM #120
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