DaneMuscle's Strength Training Log - Road to 100 kg OHP + 200 kg Deadlift @ 18

[DaneMuscle]

Currently 16-year old strength trainee continuing on my road to strength. I don't train for powerlifting or oly lifting, just for general strength. Currently program looks something like this:

A Workout:

OHP
Chinups
Grip Work
Shoulder/Tricep Stuff
Back Stuff

B Workout:

Deadlift
OHP
Chinups
Grip Work
Shoulder/Tricep Stuff
Back Stuff

Mon, Wed, Fri

~180 cm height, ~93 kg bodyweight, looking to OHP 100 kg and deadlift 200 kg before 18th birthday on the 3rd of may 2014 and also increasing bodyweight to 100 kg before then.

Also I currently have a bad knee, so I have to compromise sometimes. I'll be updating this log after every workout.

[DaneMuscle]

20th of february, tight knee going on. Time for light deads and OHP.


Stifflegs off Boxes:

50x2x5

70x2x3

90x6x3

Very easy, though it irrated me knee a bit.

OHP:

Barx2x5

30x5, x3

40x6x3

Fat Gripz on a couple of sets, I love these things. Didn't make a big difference for me here.

Went light on chinups with 6x3xbodyweight

Chinups:

Bodyweightx6x3

Fat Gripz on all sets, definitely challenged my grip a lot more.

Grip stuff, Fat Gripz EZ Bar Curls:

25x5

30x5

35x5

Imminent crazy forearm pump.

One Arm DB Press + Fat Gripz:

20x5

25x5

27,5x5

30x4 left hand, 30x1 right hand

****ed up on that last one, Pressing the 30 felt okay so I thought I'd go for my current short term goal of 30x5 with the gripz.

V-Bar Thing Pulldowns:

60x3x10

Slow and controlled, felt lazy here so I stopped. (+1 point for work ethics)

Little stretching, and shoulder ****. By the time I had forearm pump like never before, and I didn't even try to get one. Felt like even my tendons had a pump. Food afterwards, good session.

[DaneMuscle]

22nd of february. Got up late, a bit more sleep, got my breakfast and got to the gym.

OHP:

Barx2x5

30x3

40x6x3

Easy, fast, form was good. ~2 min. between sets.

Then to chinups, not much deload to it.

BWx3 felt heavier, wtf moment

+10x3x3

Just did that instead of 6x3 with bodyweight. Thinking of doing Pendlay/BB Rows on one of the days here instead, probably something like 6x6/4x4/3x3, but not completely sure how to do this.

Grip Work, Fat Gripz EZ Bar Curls:

25x5

30x5

35x3x5

I wanna go heavier on these, I think I might be able to do 40x5, I'll try upping the weight next week and then try out some other grip exercises as well, like timed BB holds. I'm pretty sure I'll be able to hit 40x5 within a few weeks.


OHP Partials from forehead level in the power rack:

Barx5

40x3

50x3

55x3

50x3

Harder than I thought, just by my forehead is always where I struggle with heavier weights.

D-Bar Pulldowns:

70x4x10

Slow and controlled, definitely worked my upper back well.

75-ish reps of shoulder stuff.

Bodyweight has been fairly steady, 93-92 kg, but still feel fresh and relatively strong.

[DaneMuscle]

25th of february, "deadlift" time. Goodmornings instead of Deadlifts today.


Goodmornings:

Barx2x5

50x2x3

67,5x3

67,5x3

67,5x3

67,5x3

67,5x3

67,5x3

All went well, this exercise always beats the crap out of my spinal erectors. It was pretty easy on my knees.


OHP:

Barx2x5 One warmup set with pinky width grip, usually close grip covering the inner part of the knurling. Wide grip felt okay.

40x2x3

52,5x3

52,5x3

52,5x3

52,5x3

52,5x3

52,5x3


This felt heavy, recorded it and saw that the bar speed was fine, I guess I was just tired from Goodmornings.

Fat Gripz EZ Curls:

25x5

30x5

37,5x3x5 Hallelujah, PR! Hurt a lot though, in the bones of my forearms.

One Arm DB Press, Fat Gripz:

20x5

25x5

Stopped here, had enough hard pressing for the day.

Weird D-bar Pulldowns:

60x3x10 Pretty slow and controlled, great upper back work.

Only had ~4 hours of sleep the night before due to a ****ed up sleep pattern over the weekend. Decent food today, good session overall.

[DaneMuscle]

27th of february, OHP time. (That's everytime)

OHP:

Barx2x5

40x2x3

52,5x3

52,5x3

52,5x3

52,5x3

52,5x3

52,5x3

The working sets weren't really hard, they're based on a very hard max though. I tried to focus on my technique driving my head trough and squeezing my glutes and abs. 4 min. between sets.

Chinups:

BWx5

+10x3

+10x3

+10x3

+10x3

+10x3

+10x3

These were pretty easy, I only do the positive part of the rep and pretty much drop down on the negative and I start from a dead stop position.

Fat Gripz Barbell hold for time:

70x10s

100x8s one of those "well okay then" moments

70x3x15s

I felt this a lot in my fingers, wrists and forearms. Will be doing more of this, thought I had more grip strength in me, definitely need to improve my grip.

Spoon Press:

30x8 easiest ever

37,5x6 easy

45x5 PR medium hard

D-Bar Pulldowns:

70x3x8 Good contraction, easy.


Gym weight 92 kg just underwear, and I feel stronger. Very nice. Good session. ~3500-4000 cals today.

[DaneMuscle]

1st of march, goodmorning time. Weird pain in my left shoulder this morning.

Goodmornings:

Barx2x5

50x2x3

67,5x3

67,5x3

67,5x3

67,5x3

67,5x3

67,5x3

All went well.

OHP:

Barx2x5

40x2x3

52,5x3

52,5x3

52,5x3

52,5x3

52,5x3

52,5x3

Felt kinda heavy, checked with camera and form was good. Wondering if I can make 75x1 for my 17th birthday in may, we'll see.

EZ Bar Fat Gripz Curls:

25x5

35x3

40x3x3 PR

D-Bar Pulldowns:

60x5x10

I might be dropping extra shoulder/tricep work and just do my OHP, since it's 3x/week now, I have some internal shoulder rotation I need to reverse, which is why I did a little extra back work today, I'll be taking that more seriously from now on.

[DaneMuscle]

4th of march, time for 4x2 @ 85% 1RM. Starting off with...

OHP:

Barx2x5

30x5

50x1

55x2

55x2

55x2

55x2

This went well, took 5 mins between sets, this worked well, will probably be doing this for all my doubles, possibly resting even longer for singles. Was good with some Pantera on the audio system, gym was empty.

Chinups:

BWx5

+12,5x2

+12,5x2

+12,5x2

+12,5x2

Pretty easy, was able to focus more on my form, never done doubles for chinups before. 5 mins rest between sets.

Fat Grip EZ Bar Curls:

25x5

35x5

42,5x3

42,5x3

42,5x3 PR's!

Good stuff, these were very hard though. Hoping to strict curl 60 kg, I should be able to get 45x1, maybe more by now. I feel that this exercise carries over into lifting around my gf, hehe.

D-Bar Pulldowns:

60x5x10

This was exhausting, felt nice working my back this much though, definitely warmed up my rotator cuffs.

Stretched while resting between sets, good stretches for my hamstrings and shoulders/pecs. I learned that if I don't stretch + press a lot my shoulder starts to complain. Fairly logical, but mostly I have to feel it to really learn it. Good session, 93 kg gymweight, nice post workout food. Looking forward to Goodmornings and more doubles.

[DaneMuscle]

Wednesday 6th of february, A day.

Goodmornings

Barx2x5

50x2x3

72,5x2

72,5x2

72,5x2

72,5x2

OHP

Barx2x5

40x2x3

55x2

55x2

55x2

55x2

Curls, Back stuff

[DaneMuscle]

8th of february, 4x2 @ 85%

OHP:

Barx2x5

30x3

40x3

55x2

55x2

55x2

55x2

Went well, stable. 5 mins rest between sets.

Chinups:

+12,5x2

+12,5x2

+12,5x2

+12,5x2

3-4 mins between sets.

EZ Fat Gripz Curls:

25x5

35x5

35x5

35x5

Hard, but got them. They definitely helped my forearms grow and get my grip stronger.

D-Bar Pulldowns

65x5x10

1-2 mins rest between sets.

Fairly quick. Been a bit more busy lately, more schoolwork, so sleep and diet haven't always been ideal. Bodyweight 92-93 kg

[DaneMuscle]

11th of march, first day of 3x1 @ 90%.

Goodmornings:

Barx2x5

40x2x3

60x3

76,5x1

76,5x1

76,5x1

5 mins rest between singles, went well, were pretty fast.

OHP:

Barx2x5

40x2x3

50x1

58,5x1

58,5x1

58,5x1

Pretty good, explosive singles. 5 mins rest between singles.

EZ Bar Reverse Curls:

25x5x5

Pretty easy, I'll just be adding weight next time see how it goes.

D-Bar Pulldowns:

75x6x6

Went well, ~3 min. between sets

Little stretching.

Good training session, not very much food today. I'll be dropping to the original 5x3/3x2/2x1 program, I think this will be better for recovery.

[DaneMuscle]

Friday 15th of february, PR time.

Goodmornings:

Warm up ****

Then

80x3

Was hard, but got it

A little rest then

OHP:

Warm up ****

67,5x1

Was a grinder, but I got it. Form was fine.

Reverse EZ Curls:

30x5x5

Went just fine, kinda hard but no problem.

Different Bars Pulldowns:

80x5x5

Close Grip on straight bar, D-Bar, etc.

2 min. rest between supplementary sets.

Nice shoulder stretches and rotator work, felt very nice.

Deload next week, today was hard, I'll be glad to get some rest. Bodyweight was a bit higher in the gym today, I've been eating a bit more simply because I've felt more hungry. I'll have my knee checked soon. Good session today.

[DaneMuscle]

I'm becoming increasingly more interested in the idea of high relative strength and my idea about increasing bodyweight, at least by a considerable amount, is kind of fading away. I'd like to have some better BW-Lifts ratios before I increase my bodyweight all too much now. When my knee is healed up, I'd like to start incorporating olympic lifts into my training.

[DaneMuscle]

18th of march. First day of deload week. Will be dropping to 5x3/3x2/2x1 next week. Logging has been a bit ****ed up because of schoolwork taking up my attention.

OHP:

40 kg 5x3

Easy, 1,5 mins. between sets. Focusing on an explosive press while flexing my abs and glutes more. This pretty much fixes my tendency to arch my back just a bit too much, which gives me nasty DOMS. Felt like it was a jerk, but no legdrive, I liked this.

Chinups:

Bodyweight 5x3

Easy, 1,5 mins between sets. I'm thinking of adding pullups somehow, maybe adding them in on my day where I do Goodmornings too. I suck at pullups.

Curlz:

Fat Gripz EZ Curls 35x5 too damn heavy

Reverse Curls no Fat Gripz 25x4x5, went well.

Pulldowns:

D-Bar Pulldowns

65 kg 3x10 Felt good, nice hold at the bottom.

Last wednesday I got a Chinup with +25x1, was a nice PR. Bodyweight around 92 kg.

[DaneMuscle]

20th of march, Goodmorning time, deload day. Had a nice breakfast, a bit more sleep and a good day leading up to my training.


Goodmornings:

Barx3x5

55 kg 5x3

Easy stuff, nice depth, 1,5 min. between sets. Due to no squatting for the last long time, even walking out my Goodmornings feels heavier, also due to my ****ty knee.

OHP:

Barx2x5

30x3

40 kg 5x3

1,5 min. between sets made it kinda hard, my conditioning is not very good, I don't do very well with high reps and hate "the burn", so low rest isn't really my thing, but since it's a light week I thought it should be difficult in some or another. Might up this to 2 min. rest. Technique was good, it felt like a jerk, powerful drive from the shoulders.

Fat Gripz Barbell hold for time:

50x10 sec

70x10 sec

90x10 sec was hard, kinda PR.

70 kg 5x10 sec, 2 mins. between sets.

Liking this, definitely hard for my fingers and wrists. Lately I've felt my tendons getting harder though, so I guess that's progress. I have a 9 cm hand breadth and 19,5 cm length from bottom of palm to the tip of my middle finger, so I have some pretty puny hands, I'm hoping to make them stronger with this exercise. I'd like to do 125 kg x 10 sec. hold in 2013, more if I can of course. All done with a double overhand grip.


Tried Upright Rows, found out I hate them and dropped it.


Longer D-bar Pulldowns:

75 kg 2x10, kinda hard with strict form

60 kg 3x10, easier, still strict form

After these sets of 10 I always feel this kind of stinging burn, and it has been getting worse since I started lifting primarily 5 reps and below. It feels very rough, but I think it's just the higher reps. I'm noticing more upper back and lat mass quickly despite not eating more and with less than ideal amounts of sleep. 5x10 just seems to be a great rep/set scheme for quick mass gains.

5 mins stretching for hamstrings and 5 mins stretching for shoulders/pecs, definitely felt nice to get some blood in the soft tissues, and nice feeling my knee warmed up.

4x12 Supinated grip pull aparts with a closer grip, surprisingly the grip makes a noticeable difference. Also did liftoffs and board holds for the female powerlifter at our gym, who worked up to a shirted double at 67,5 kg. Good stuff, good training session, felt fresh.

[DaneMuscle]

22th of february, last day of deload week. Had a bit more sleep and some nice breakfast.

OHP:

Barx2x5

30x2x3

40 kg 5x3

Went well, focused more on tightening the abs and glutes, felt more stable and avoided arching my back. 2 min between sets.

Chinups:

BW 5x3

Went well, pulled from the elbows. 2 min between sets.

Fat Gripz Holds for time:

60 kg x 10 sec.

75 kg 5 x 10 sec.

Went well, kinda hard, ~3 minutes between sets, was teaching the form of Goodmornings to a buddy of mine in the gym.

Double overhand grip of course.

D-Bar Pulldowns:

75 kg 4x8, 60 kg 2x10

~2 min. between sets.

Pull Aparts 4x12, red miniband. My shoulder definitely feels better with more upper back and rear delt work. Bodyweight 92 kg. Good training session, feeling strong. Should be good to get back into 5x3 next week. I also have my spring break in next week, so I'll be able to get some more sleep as well.

[DaneMuscle]

Training 25th of march, 2013. B day, switched it around cause my shoulder was feeling kinda ****ed up.

Chinups first:

BW 5x3

Fast and easy reps, feel like I should be using some more weight, but according to my % calculations I would be adding like 2 kg to reach 80% of 1RM, which just seems pointless. 2 min. between sets.

OHP:

Barx2x5

30x5

30x3

40x3

50x1

53,5x5x3 Tiny PR

Some reps were kinda hard, but I adjusted my technique and it felt pretty good. I need to emphasize the ab flexing some more. 4-5 min. between sets.

Pulldowns: 60 kg 1x10, 80 kg 6x6

Went well, like doing lower reps here. ~2 mins rest between sets.

DB Curls for no particular reason:

17,5 kg 3x10 PR

This was pretty doable, it seems my arms have gotten stronger. I'll try with the 20's next time. Maybe.

5 mins. shoulder/tit stretch with miniband, good ****. Hamstring stretching, 5 min.

Bodyweight on this day was ~91,5 kg, this morning was 90,5 kg approximately. I've gotten stronger despite losing weight. I'd like to maybe drop some more, but basically I'll just keep eating and training and see where it takes me.

[DaneMuscle]

27th of march, A day. Goodmorning time.

Goodmornings:

Barx2x5

40x3

60x3

72,5 5x3

These were kinda hard, I had some bad DOMS in my lower back before hand anyway, so the pressure was not very nice. I hung onto a chinup bar in between most sets, it kinda helped relieve some pressure for me.

OHP:

Barx2x5

30x3

40x3

45x2

53,5 kg 5x3

These felt harder than they actually were, I focused more on flexing my abs and lower back here, I feel like I should kinda over do the ab flexing to even out so my back is pretty much completely vertical. Kinda hard, but nothing crazy, recorded a set and it looked good, nice bar speed, etc. 4 mins. between sets.

Grip stuff, hang from chinup bar for time, + Fat Gripz:

5x15 sec. + 1x10 sec. hard on my fingers, wrists and forearms, seems the tendons of my hands and wrists have grown since starting all this grip training.

D-Bar Pulldowns:

70 kg 4x8

Hamstring stretching in between sets, full 5 mins. Didn't get to do any shoulder stretching, didn't have time.

DB Curls:

17,5 kg 3x12 kinda hard, going for the 20s next time.

I'm thinking of some sort of way to incorporate pullups, maybe make my B days dynamic, light days for OHP and then do Pullups as 5x3, three heavy exercises on one day seems like a lot. I really suck at pullups and it's just pathetic, no way I can do, say 10 pullups. Maybe this extra pulling will also help reverse my internal shoulder rotation that, although not as severe as previously, is still present.

Bodyweight kinda falling, ~91,5 on most mornings lately. I'd like to drop a bit lower in the future. Good session today.

[DaneMuscle]

Friday 29th of march, OHP taim.

OHP:

Warm up, up to single with 45 kg, then

53,5 5x3

Went pretty easy, all reps were fast and solid, recorded sets and saw the form was good. 4-5 min. rest between sets. Very happy about this, I feel ready for 70x1 in 2 weeks.

Chinups:

BWx5

+10 kg 5x3

Felt more appropriate in terms of intensity, 3 min. between sets.

Hang from chinup bar, Fat Gripz:

+10 kg x 15 sec.

BWx15 sec.

BWx10 sec.

BWx10 sec.

BWx10 sec.

This was mostly challenging for my fingers, about 1,5 min. between sets.


D-Bar Pulldowns:

70x8

80x8

90x6

80x7

70x8

Went well, form a bit sketchy on the set with 90 kg.

Had some extra time so


EZ Bar Gunz Superset:

1x5 Curls, then 1x5 Lying Tricep Extension

Repeated three times, 1-1,5 min. between sets, performed with 25 kgs, the burn was horrible. Reps over 3 and less than 3 mins. rest: Never again, worse than cardio.

5 mins. pec/shoulder stretch, same **** for hamstrings, felt good. Training session.

[DaneMuscle]

Sunday 31st of march, had some extra time, so went in for "brief" workout.

Dynamic OHP:

40 kg 5x3, this is 60% 1RM

Good reps, solid technique.

1,5 min. between sets.

"Core" Work:

Back Extensions w/ bodyweight and Ab Pulldowns w/ 60 kg superset, 1x back, 1x abs, rest, 1x back, 1x abs, rest, from 10 reps per set down to 6. 1 min. between supersets.
Insane erector pump.

Wanted to do a Pulldown/Closegrip bench superset, first time benching in a long time. I tried to do 1x10 with 60 kg, and it was easy, but it just annoyed my shoulder, and then I realized I don't even like doing the exercise. So no bench, **** it, ain't even mad, <3 OHP.

So just

D-Bar Pulldowns 60 kg 3x10, my back was already beat up from last workout, so this was kinda hard.

Gun stuff:

DB Curls 20 kg 1x12, 2x10 Kinda hard, but a PR anyway.

EZ Tricep Extension 35 kg 3x5, pretty easy.

Shoulder and hamstretch, 5 min each. I use a miniband for shoulder stretching, I raise my arms like in a snatch position above my head and go down behind my back, feels good.

That's it, 4x2 @ 85% week starting tomorrow.

[DaneMuscle]

1st of april, 3x2 @ 85% week.

Chinups:

3x2 +7,5 kg

Went well, still feels a little light with such a small amount of weight. 3 min. between sets

OHP:

3x2 57,5 kg

Focus was off a bit, so form wasn't perfect. Had some forward drifting on the 1st rep, last set. 5 min. between sets.

Pullups:

5, 5, 3, 3, 4, all with bodyweight. I want to incorporate some more of these, probably every workout and eventually switch around between pullups and chinups.

Hang from chinup bar, fat gripz:

+10 kg 5x10 sec. went well. ~1 min. between sets.

EZ Curls and EZ Tricep Extensions.

Bodyweight ~91 kg.

Barely 10 minutes of hamstring stretch and about 5 min. of shoulder stretch throughout this session.

Then post-workout food.

[DaneMuscle]

Wednesday 1st of april. Goodmorning time.

Goodmornings:

After warm up

81x2x1

First one had a little loss of arch, but I got it. Just an accident. 5 min. and then next one.

OHP:

60x2x1

First one I ****ed up, this time too much arch, kinda hurt my erectors. Muscled the weight up, got out of balance and put it back on the rack. First one was more stable. Wasn't too heavy, I just couldn't focus due to a lot of people at the gym and oddly enough, turning around. I hate facing the mirror, so I had to face the plate rack this time. Better technique next time.

Pullups:

25 total reps went well, less difficult than last time. I'll try to increase the reps each workout or something like that.

Lat Pulldown:

65 kg 3x8, was fine.

Gunz, DB Curls and EZ Tricep Extension. 3x6-8 whatever

~20 min. of foamrolling, stretching, pull aparts, etc.

Pretty good workout, even though I ****ed up a few singles. Will be better next time. Also, gym weight after workout, about 6 hours without eating, was 89,3 kg. Interesting to see. Don't feel weaker either.

[DaneMuscle]

5th of april, friday. Took my girlfriend to the school gym before my own training to teach her some stuff. She never really lifted before, but managed a fairly easy 8 reps with the 15 kg bar on OHP @ 158 cm, about 52 kg. She also did back raises, pulldowns and other stuff. I was proud.

I ****ed up the days in my program, so I did 2x1 on wednesday by accident.


OHP:

57,5 kg 3x2

Went fairly easy, still got a bit more than ideal back arch, but rep speed was fine. 5 mins. between doubles.

Chinups:

+10 kg 3x2

Went more tight on my form, 3 mins. between sets.

Hanging Straight Leg Raises supersetted with Seated Cable Rows.

5x10 on both, about a minute between each superset. 70 kg on the Rows and just bodyweight on the leg raises. They were kinda hard. Then 10 mins. shoulder/pec and hamstring stretching.


Was nice to get out of the gym in matter of 1½ hours, felt much more fresh. I'll probably be staying with only 1-2 assistance exercises because my recovery is not as good these days.

[DaneMuscle]

8th of april, Goodmorning time. 2x1 @ 90% 1RM


Starting out

Goodmornings:

Warm up then

81 kg 2x1

Two good, heavy but also fast singles. Felt good and powerful, lots of energy.

Then

OHP:

Warm up, up to single with 50 kg, then

60 kg 2x1

Two hard singles, based on a very hard max of 67,5, I guess that's to be expected. No excessive back arching, sticking point in the middle of the lift, but managed to push through it.

5 mins. between singles

10 min. total stretching, 3x12 red miniband pull aparts, 20 total pullups. Cutting off most assistance work, I think this will be closer to ideal, I wanna save the energy I have on the exercises that matter the most. Also was nice feeling fresh after a session, much more motivating. I'll also see how my shoulder reacts to the lower volume of pulling. Shoulder and knee both feel better, I can do a decent bodyweight squat now and have improved comfortable ROM, especially in my left shoulder. Good session, got some nice food afterwards. Working on a new routine, it should look something like this


Workout A:
Powerclean
Front Squat

Workout B:
High Pull (Clean or Snatch Grip)
OHP

Workout C:
Deadlift
Pushpress/Jerk

Minimalist, following the 5x3/3x2/2x1 or maybe even 5x5 or another strength based set/rep scheme. I'll probably use this when I'm fully recovered and back in the game. Looking forward to squatting and deadlifting again.

[DaneMuscle]

10th of april, Chin time, singles at 90% 1RM.

OHP:

Warm up, felt kinda heavy, then:

60 kg 2x1 went well, 2nd single was better, fairly solid. 5 mins. rest from single to single.

Chinups:

BWx5

+10x3

+15x1

+20x1 easy

+22,5x1 good, PR

+25x1 PR

Glad I got this, wasn't even that hard. Squeezing the glutes and abs helps.

25 total chinups in sets of 5. Pretty easy.

Stretching and around 25 total Bodyweight squats, good to feel some activation in the knees.

Bodyweight around 90.5-91 kg

Good training session, I've been more busy lately, so I try to keep workouts to around an hour. This works well with very little to no assistance work. I will probably work with a nothing extra approach after my knee heals up.

[DaneMuscle]

12th of april, singles @ 90%.

OHP:

After warm up:

60 kg 2x1

The warmups felt a bit heavier than usual, but the singles went quite well.

Goodmornings:

Warmups

81 kg 2x1

Pretty easy singles, good power.

Stretch, foamrolling.

Nothing extra. This was a good, fairly brief workout, my slight disorientation pushed it a bit over an hour. Gym weight: 89.3. Successfully losing weight while gaining/maintaining strength.

[DaneMuscle]

15th of april, deload time.

OHP:

Warm up

40 kg 5x3

Went well, smooth press and nice form.

Chinups:

BW 5x3

Some other light work too, I was showing a friend how to do rows, overheadpress, deadlifts and stuff. No stretching today. I'm thinking of going back to some 5's at some point. Probably 5x5/4x4/3x3/Deload or 3x5/2x4/1x3/deload, I developed a lot of strength with fives, I just want to avoid the size aspect.
I'm actually thinking that after some time I'll adapt to the point that I'll only need a rare deload week, maybe every 8th week.

[DaneMuscle]

Deload time, didn't train wednesday, since I've had a lot schoolwork lately.

OHP:

40 kg 5x3

Went easy, about 2-2.5 min. between sets.


Chinups:

BW 5x3

Very easy, 2 min. between sets.


Then I did 14 total pullups, followed by 10 chinups after a few minutes of rest.

From this monday I'll probably do a 4 week cycle consisting of 5x5/4x4/3x3/deload or something like that. Bodyweight is around 89-90 kg, good stuff. Strength feels good, knee still bitching.

[DaneMuscle]

This monday 22nd of april, all I had planned was something along the lines of 3x5 or 5x5. Initially, my plan was to do a 5x5/4x4/3x3/deload cycle for the next month, but I think I'll just be going for a LP kinda thing with 3x5. Today I did:

Goodmornings:

Barx2x5

40x2x5

60 1x5

Starting out light with 5's, definitely more exhausting than triples, doubles and singles.

Chinups:

BWx5

+5 kg 3x5

Pretty easy, 4 min. between sets.

OHP:

Barx2x5

30x5

40 3x5

Again easy.

I'll be going for an increase of 2.5 kg each session with all of these lifts, which is why I'm starting light.

Some good stretching afterwards. Also did step-ups on a bench with my right leg, left knee felt better after being warmed up a bit. Nice feeling my legs working again. Or, rather, leg.

Really wasn't feeling it today, so I just got it over with. I'm looking forward to see if I can get some good gains out of this kinda program though. I thought that 3x5 gave me a lot of my starting strength, so it seemed like a good way to train.

[DaneMuscle]

24th of april, 3x5 stuff.

Goodmornings:

Warm-up sets

65 kg 1x5 fairly easy, good form.

Rested, then went onto

Chinups:

BWx5

+7.5 kg 3x5

Went well, I'm looking forward to going heavy on these

About 4 min. rest between sets.

OHP:

Bar, 30, etc.

42.5 kg 3x5 Good sets. 4-5 min. rest between them.

Increasing weight next time too. Post-training weight was 88.0 kg, good stuff. Definitely notice having dropped some fat mass, strength seems to have maintained itself quite well.

[DaneMuscle]

26th of april.

Goodmornings:

Warm up sets

70x5

Went pretty well, a bit heavy but was good. I'll probably be loading with 2.5 kg from now on on these.

Chinups:

BWx5

+10 kg 3x5

A bit hard, but good sets. 4 min. rest between sets.

OHP:

47.5 kg 3x5

A bit hard on the last set, but went good. The pressing feels solid. I have some internal shoulder rotation I should take care of.

10 min. stretch of shoulders/pecs and hamstrings. Foamrolling of hips, glutes, lower back, upper back, 2x15 Red miniband pull aparts. Good training session.

For when I hit something near a 5RM I'll be starting up a Texas Method style program, along these lines:


Monday: Volume Day
Goodmornings 5x5 (Or 3x5, not sure, super DOMS guaranteed if 5x5)
Chinups 5x5
OHP 5x5

Wednesday: Light Day
Chinups 3x5 Light
OHP 3x5 Light
Upper Back 3x6-12
Arms or Abs 3x6-12

Friday: Intensity Day
Goodmornings 1x5
Chinups 1x5
OHP 1x5

Seems okay to me, maybe cut down some volume on the Light Day there.