honk Posted November 8, 2014 Author Share Posted November 8, 2014 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? Quote Link to comment Share on other sites More sharing options...
honk Posted November 10, 2014 Author Share Posted November 10, 2014 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. Quote Link to comment Share on other sites More sharing options...
honk Posted November 11, 2014 Author Share Posted November 11, 2014 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. Quote Link to comment Share on other sites More sharing options...
honk Posted November 13, 2014 Author Share Posted November 13, 2014 (edited) 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 November 13, 2014 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted November 14, 2014 Author Share Posted November 14, 2014 (edited) 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 November 14, 2014 by honk Quote Link to comment Share on other sites More sharing options...
honk Posted November 16, 2014 Author Share Posted November 16, 2014 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... Quote Link to comment Share on other sites More sharing options...
honk Posted November 17, 2014 Author Share Posted November 17, 2014 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. Quote Link to comment Share on other sites More sharing options...
honk Posted November 21, 2014 Author Share Posted November 21, 2014 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. Quote Link to comment Share on other sites More sharing options...
honk Posted November 23, 2014 Author Share Posted November 23, 2014 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. Quote Link to comment Share on other sites More sharing options...
honk Posted November 23, 2014 Author Share Posted November 23, 2014 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. Quote Link to comment Share on other sites More sharing options...
honk Posted November 25, 2014 Author Share Posted November 25, 2014 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. 1 Quote Link to comment Share on other sites More sharing options...
honk Posted November 26, 2014 Author Share Posted November 26, 2014 26.11.2014 ATG Pause Squat 50kg x 5 70kg x 3 80kg x 5 PR Fat DB Wrist Curls 7,5kg x 40 Formulator Extensions 1,25kg x 30 Quote Link to comment Share on other sites More sharing options...
honk Posted November 27, 2014 Author Share Posted November 27, 2014 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. Quote Link to comment Share on other sites More sharing options...
honk Posted November 28, 2014 Author Share Posted November 28, 2014 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 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. Quote Link to comment Share on other sites More sharing options...
honk Posted November 29, 2014 Author Share Posted November 29, 2014 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. Quote Link to comment Share on other sites More sharing options...
honk Posted December 4, 2014 Author Share Posted December 4, 2014 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. Quote Link to comment Share on other sites More sharing options...
MarcoBuhl Posted April 27, 2019 Share Posted April 27, 2019 time for some iron woody action, dude Quote Link to comment Share on other sites More sharing options...
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