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08.11.2014

Sumo Dead

100kg x 3

120kg x 1

150kg x 1

Conv Dead

135kg x 4

135kg x 1 beltless

1 Arm Deadlift Straddle

75kg x 2

Strict Press

40kg x 12 PR

Bench

52,5kg x 12

ATG Squats

50kg x 3

70kg x 3

87,5kg x 2

+some arms

+some rear delts

Bad day, is the cut catching up with me?

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25.06.2014 Fat DB Power Clean 44kg x 1 each arm 46,5kg x 0 each arm 39kg x 4 each arm Grease The Groove Ghetto Euro Pinch 8 total reps @ 38,5kg Rim Lift 8 total reps @ 30kg each hand

26.08.2014 6.1.2 Standing Press 45kg x 5 47,5kg x 5 50kg x 6 Pull Ups 5kg x 5 10kg x 5 chin ups 15kg x 6 Very little sleep and really tried all day, but I didn’t want to delay training unti

07.09.2014 6.2.4 Bench 55kg x 3 60kg x 3 62,5kg x 9 Euro Pinch 35 singles @ 48,5kg in 10 minutes Bench Rows 55kg x 3 60kg x 3 62,5kg x 12 55kg x 5 with holds 55kg x 6 with holds Fat DB

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10.11.2014

ATG Front Squat

50kg x 5

65kg x 3

80kg x 2 PR would’ve had 3 :)

Strict Press

40kg x 9

40kg x 9

40kg x 9

40kg x 9

40kg x 9

Euro Pinch

61kg 3s hold

61kg 4s hold

61kg 3s hold

48,5kg 20s hold

Bench

52,5kg x 10

52,5kg x 10

52,5kg x 10

52,5kg x 10

52,5kg x 10

Plate Curls

(5kg + 1,25kg + loading pin) x 3

(5kg + 1,25kg + loading pin) x 6

(5kg + 1,25kg + loading pin) x 7

Formulator Wrist Extensions

5kg x 10

5kg x 8

Hm, front squats seem to be more willing to progress than back squats, strange.

Overhead felt really weak today.

Can’t wait for this cut to be over.

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11.10.2014

ATG Squat

57,5kg x 5

72,5kg x 3

87,5kg x 5 PR finally :)

Parallel Squat

75kg x 5

Did cut my left middle finger at work and didn’t want the cut to reopen so just squats today.

87,5kg x 5 equals 77,5kg x 10 form months back, so everything from here on will be real progress. Well I think I have better form now, so that’s progress in my book.

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12.10.2014

felt like crap, off day

13.11.2014

ATG Pause Squat

50kg x 5

65kg x 5

80kg x 3

Parallel Squat

80kg x 4 depth borderline but good

Fat DB Rows (56mm)

27,5kg x 10

27,5kg x 10

27,5kg x 10

27,5kg x 10

27,5kg x 10

Fat DB Lift (56mm)

50kg 2xR 4xL Doc Collars

50kg x 3 each hand, Doc Collars

50kg 9s hold each hand, Doc Collars

40kg x 3 each hand, thumbless, Doc Collars

40kg 3xR 2xL, thumbless, Doc Collars

Pull Ups

x9

x9

x9

x9

x9

Sledge to the front, forearm rested

32cm @ 4kg (111inlb) x 4 each arm

34,5cm @ 4kg (120inlb) x 2 each arm

Sledge Choke

47cm @ 4kg (162inlb) 1xR PR 0xL

Sledge to the rear standing, dynamic

44,5cm @ 4kg (154inlb) x 6 each arm

47cm @ 4kg (162inlb) x 2 each arm

Pause squats are fun. :-)

I did rows, pull ups and fat db in no particular order, most of the rows after I was done with the fat db.

Edited by honk
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14.11.2014

ATG Squat

52,5kg x 5

67,5kg x 5

82,5kg x 5 easy but all over the place

Parallel Squat

82,5kg x 3

Strict Press

40kg x 13 PR

Bench

52,5kg x 17 PR

Last week I benched in the gym, back to the home gym and voila 5 reps more. I still think I had a bad day last week, but familiar equipment matters more than I thought it does.

Deadlifts tomorrow, I’ll switch back to sumo. I have really long femurs and have a much easier time keeping position with sumo. I’m a bit worried that I might tweak my back with conv pulls.

Edited by honk
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15.11.2014


Sumo Dead

130kg x 2

130kg x 1


ATG Squats

50kg x 3

50kg x 5

80kg x 5


+some rear delts


Strange pain in the upper back during the second rep on deadlifts.

Easily the worst DL session since I started training again. 130kg x 5 would have been really hard.

Maybe I detrained pulling light beltless DLs...

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16.11.2014

off day

17.11.2014

ATG Front Squat

50kg x 5

65kg x 5

80kg x 3 PR harder than I would’ve liked

Fat DB Rows (56mm)

27,5kg x 18

Euro Pinch

68,5kg 2 tries, got it up an inch or so

51kg 8s hold

51kg 6s hold

51kg 5s hold

Pull Ups

x15 :)

Wrist Curls

40kg x 5 didnt feel right

Formulator Wrist Curls

10kg x 12

10kg x 10

Plate Wrist Curls

5kg x 15

(5kg x loading pin) 4xR 2xL

Formulator Wrist Extensions

5kg x 10

6,25kg x 4

OK doing pinch after high rep rows was semi-smart at best.

Looking to replace plate curls with something not sure what yet.

I won’t be cutting any longer, I lost 3 or 4kg would’ve liked a bit more. But I want to grow into the 82,5/83kg class now, and that promises to be more fun.

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18.11.2014

ATG Squat

55kg x 5

70kg x 5

92,5kg x 1

85kg x 2 paused

Strict Press

42,5kg x 8

42,5kg x 8

42,5kg x 8

Bench

55kg x 10

55kg x 10

Got a cold. Might have a temperature. :(

So I did less today.

19-20.11.2014

too sick to train

21.11.2014

ATG Squat

50kg x 5

70kg x 5

80kg x 4

Pull Ups

9x

5kg x 8

5kg x 8

5kg x 8

Fat DB Lift (56mm)

40kg x 10 Doc Collars

40kg x 10 Doc Collars

30kg x 5 thumbless, spring collars

30kg x 10 thumbless, spring collars

Fat DB Rows

30kg x 8

30kg x 8

30kg x 8

Lever to the front, forearm rested

27cm @ 4kg (94inlb) x 11 each arm (+4reps :))

27cm @ 4kg (94inlb) x 9 each arm

Sledge to the rear standing, dynamic

37cm @ 4kg (128inlb) x 10 each arm (+3reps :))

37cm @ 4kg (128inlb) x 10 each arm

Still feeling pretty shitty…

...why doesn’t the damn formulator progress like sledging does :(

Wrists are slightly beat up, maybe because I started doing overhead squats as a squat warm up a few days ago.

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22.11.2014

ATG Front Squat Paused

50kg x 5

60kg x 5

70kg x 3

Fat DB Wrist Curls

10kg x 30

10kg x 25

Formulator Extensions

1,25kg x 30

1,25kg x 25

Hopefully the high rep stuff helps with the wrists.

a few hours later:

late night bending :)

all reverse

6mm @ 165mm

7 or 7,6mm @ 180mm to 10° (couldn’t find my calliper)

and a few more 6mm nails two of them stainless

wrist developer 1, blue spring

1-1 x 8

1,5-1,5 x 1

1-1 x 8

I did cut some in between notches. Hence the 1,5.

Bending didn’t hurt my wrists. I think the thumbless fatbar and cast iron simulation stuff is hard on the wrists.

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23.11.2014

Sumo Dead

120kg x 8

120kg x 8

120kg x 8

all done with hookgrip

ATG Squats

60kg x 5

70kg x 5

Trying to find confidence in my deadlift again with some volume.

Pulls were @ 70% or more likely a bit higher as my pull seems a bit down.

I might have found a cause for last weeks dl disaster:

Stance too narrow.

I seems I can’t get tight if my stance is too narrow.

Not only are the rings on the bars in the gym not at 81cm, they slightly vary from bar to bar.

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25.11.2014

ATG Squat

50kg x 5

70kg x 5

85kg x 5

Strict Press

42,5kg x 8

42,5kg x 8

42,5kg x 8

42,5kg x 8

42,5kg x 9

Euro Pinch

51kg 15s hold :)

51kg 15s hold

51kg 15s hold

51kg 15s hold

51kg 15s hold

Bench

55kg x 10

55kg x 10

55kg x 10

55kg x 10

55kg x 11 volume PR :)

Wrist Developer 1, Blue Spring

1-1 x 10 each hand

1-1 x 15 each hand

Fat DB Wrist Curls

10kg x 20

10kg x 25

10kg x 20

Formulator Extensions

1,25kg x 30

1,25kg x 30

1,25kg x 27

Met up with a guy, who hadn’t seen me in months on sunday. Was told I’ve broader shoulders now. :)

I’ve put on 10kg since march, half of it memory effect though.

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27.11.2014

ATG Squat

70kg x 5

85kg x 3

100kg x 1 PR

90kg x 5 PR

Pull Ups

5kg x 11

DB Rows

30kg x 12

Wrist Developer 1, Blue Spring

1-1 x 5

1-1 x 12

1-1 x 10

Leg Raise Dip Position

9x

Plank

one leg & one forearm

30s each side

Ab Wheel

kneeling x 6

Trained with one of my best friends something we haven’t done in ages.

Loaded 25kg plates instead of 20s and after an super ugly rep with what I thought was 90kg, I was really gutted. My mate went on to tell me it was 100kg in fact. :-D

90kg x 5 went way better, deffo one or two reps left in the tank. :-)

Pecs and shoulders still sore from the last volume session, and shoulders didn’t like the rows.

I guess it was the increased ROM, didn’t push it.

Last deadlift sesh saw me do some abz as well.

Gotta get back into that, and keep at it. My physical therapist always tells my my abs are too weak.

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28.11.2014

ATG Squat

50kg x 5

75kg x 3

90kg x 1

80kg x 3

Strict Press

50kg x 1

42,5kg x 12 PR clip chin x 1 :D

Bench

62,5kg x 1

55kg x 16 PR

Goals I wanna hit by the end of the year:

80kg or 82,5kg bench

65kg strict press

100kg x 5 atg squat

??? deadlift (not sure if I’ll go heavy at all)

On the other hand, if my training keeps going well, I might rather train than test we’ll see.

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29.11.2014

ATG Front Squat Paused

50kg x 5

60kg x 5

70kg x 5 PR :)

Reverse Bending

6mm x 170 each hand

yellow nail each hand, left hand in front is a good bit easier for me

6mm x 170 each hand

Horse Shoe bending

Unintentional Isos with two random used horse shoes :(

Sledge to the front, forearm rested

27cm @ 4kg (94inlb) x 12 each arm PR

27cm @ 4kg (94inlb) x 9 each arm

27cm @ 4kg (94inlb) x 10 each arm

Sledge to the rear standing, dynamic

37cm @ 4kg (128inlb) x 6 each arm

37cm @ 4kg (128inlb) x 10 each arm, found hand position that doesn’t hurt left hand so much

37cm @ 4kg (128inlb) x 8 each arm

Sledging to the face and it’s variants has always hurts my left hand around the thumb joint.

Not the right though, I have no idea what’s going on there.

Bit excited what will happen with my rev bending. All I can remember is that I used to find it almost impossible to make progress on it. At least compared to DO.

But I’ve more or less never used my WD, so that should help.

Not in a fatbar mood today, will hit that tomorrow.

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2.12.2014

ATG Pause Squat

57,5kg x 5

70kg x 5

82,5kg x 5 PR

Pull Ups

7,5kg x 8

7,5kg x 8

7,5kg x 8

7,5kg x 8

Fat DB Wrist Curls

7,5kg x 30

7,5kg x 40

Formulator Wrist Extensions

1,25kg x 25

1,25kg x 25

Bit overoptimistic on the pull ups, back done after four sets, no rows.


3.12.2014

ATG Squat

55kg x 5

70kg x 5

85kg x 3

Motivation hasn’t been this low since I started training again.

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