Yersinia Posted July 30, 2009 Author Share Posted July 30, 2009 day 3 Frontsquat 92.5kg 5x5 Press 1RM .. 70kg - failed on 75..... Rows 5RM 77.5kg Chins AW grip 2x5 BW Bench 60kg 2x5 Quote Link to comment Share on other sites More sharing options...
Yersinia Posted August 3, 2009 Author Share Posted August 3, 2009 forgot to write up saturdays workout Day 1 Frontsquat 80kg 2x5 Press 67.5kg 3x6 Chins Hangupgrip 5RM 22.5kg Bench 1rm. skipped it.. shoulder aint 100% Rows 60kg 5x5 Quote Link to comment Share on other sites More sharing options...
Yersinia Posted August 5, 2009 Author Share Posted August 5, 2009 last nite.. Day 2 Frontsquat 5RM 102.5kg Bench 87.5kg 3x6 .. woo .. shoulder is good! . started doing overhead shrugs and facepulls to fix my scapula.. and yes it works pullups 5x5 + 17.5kg Press 50kg 2x5 Rows 50kg 2x5 Quote Link to comment Share on other sites More sharing options...
Yersinia Posted August 6, 2009 Author Share Posted August 6, 2009 Day 3 Frontsquat 95kg 5x5 .. PR!! and i did 6 reps on last set.. Press 1RM . 70kg .. failed on 75 again.. dammit Rows 5RM 80kg PR! Bench 70kg 2x5 hangups 2x5 BW Quote Link to comment Share on other sites More sharing options...
Yersinia Posted August 9, 2009 Author Share Posted August 9, 2009 Day 1 Frontsquat 80kg 2x5 Press 70kg 3-2 .. dropped down to 65 3-3-3 . and did last set with 67.5kg . heh Bench 1RM 100kg Rows 70kg 5x5 Chins 5RM + 25kg .. 4 of them got up.. :< Quote Link to comment Share on other sites More sharing options...
Yersinia Posted August 12, 2009 Author Share Posted August 12, 2009 Day 2 Frontsquat 5RM 105kg PR! Bench 90kg 3x6 Chins 5x5 BW.. was dead tired Press 50kg 2x5 Deadlift 130kg x 1 Quote Link to comment Share on other sites More sharing options...
Yersinia Posted August 13, 2009 Author Share Posted August 13, 2009 Day 3 Frontsquat 95kg 5x5 Press 1RM 70kg .. failed on 72.5kg .. funny how my 1RM is the same as i do at 3x6.... retarded Rows 5RM 80kg Bench 70kg 2x5 Chins 2x5 BW Random biceps and wristcurls Quote Link to comment Share on other sites More sharing options...
Yersinia Posted August 15, 2009 Author Share Posted August 15, 2009 Day 1 Frontsquat 80kg 2x5 Press 70kg .. 2-0 . did the rest with push press... 3-3-3-3 .. gonna deload again.. Bench 1RM 100kg Chins AW grip 5RM 25kg ezy rows 5x5 70kg .. Quote Link to comment Share on other sites More sharing options...
Yersinia Posted August 18, 2009 Author Share Posted August 18, 2009 day 2 Frontsquat 5RM 105kg .. got only 3.. havent eaten good lately.. Bench 92.5kg 3x6 Chins AW grip 5x5 + 20kg Press 50kg 2x5 same with rows.. Quote Link to comment Share on other sites More sharing options...
Yersinia Posted August 20, 2009 Author Share Posted August 20, 2009 Day 3 GREAT day! Frontsquat 5x5 97.5kg missed on a sixth rep on last set. but i was sore after last workout cause im poor at the moment and havent been eating enough.. so im pleased! :p Press 1RM 72.5kg somewhat happy with this aswell.. cause even the warmup was heavy for some reason. Rows 5RM 80kg Chins AW grip 2x5 BW Bicep tricep and wristcurls to top it of.. HAPPY Quote Link to comment Share on other sites More sharing options...
Yersinia Posted August 21, 2009 Author Share Posted August 21, 2009 i wanna update my goals. have forgotten them and i dont wanna look after them in the logg. heh Frontsquat 1RM 130kg . best yet is 117.5kg Backsquat 1RM 160kg .. double my BW.. longterm goal , my max now is 130kg i think Bench 1RM 110kg . best so far is 105kg Press 1RM 85kg . best now is 75 i think. long term i would say.. no progress lately Chins 1RM 50kg any grip and im happy bw is 80kg . aprox. get back into gripping.. my right hand has been weird lately . pains in a bone i broke some years ago. but get consistent with the 2.5 is the short term goal here.. #3 is long term .. thats all folks Quote Link to comment Share on other sites More sharing options...
Yersinia Posted August 22, 2009 Author Share Posted August 22, 2009 Day 1 Frontsquat 80kg 2x5 Press 70kg 3-3-2 .. dropped down to 65kg 3-3-3 . was supposed to deload.. but well .. i wanted to try again. gonna do 67.5kg next round Bench 1RM 102.5kg Chins 5RM knuckles away-grip "pullups" i guess... + 26.5kg .. got 4 up Rows 5x5 65kg .. dropped down again to get the technique more together. Backsquat 1rm 130kg . missed on 140.. happy! Quote Link to comment Share on other sites More sharing options...
Yersinia Posted August 25, 2009 Author Share Posted August 25, 2009 day 2 Frontsquat 5RM 105kg Bench 95kg 3-3-2 .... dropped down to 80 and did explosive sets 3-3-3 pullups 5x5 + 20kg .. hard as hell today Press 50kg 2x5 Rows 50kg 2x5 Quote Link to comment Share on other sites More sharing options...
Yersinia Posted August 27, 2009 Author Share Posted August 27, 2009 day 3 Frontsquat 97.5kg 5x5 Press 72.5kg 1RM .. almost 2 reps tho . heh Rows 5RM 82.5kg not satisfied with the technique.. Bench 70kg 2x5 Pullups 2x10 BW Quote Link to comment Share on other sites More sharing options...
Yersinia Posted September 1, 2009 Author Share Posted September 1, 2009 (edited) day 1 . yesterdays workout.. had no internet Frontsquat 80kg 2x5 Press 70kg 3-2 . .started doing dumbellpress instead now.. 24kg 4-4-5 Bench 1RM 102.5kg Chins AW grip 5RM + 25kg .. did 6 reps actually Rows 65kg 5x5. technique has gotten better Edited September 1, 2009 by Yersinia Quote Link to comment Share on other sites More sharing options...
Yersinia Posted September 2, 2009 Author Share Posted September 2, 2009 day 2 Frontsquat 1RM 120kg PR!!! missed on 125 but im happy Bench 3x6 95kg PR!!! YAAY Chins 5x5 AW grip + 22.5kg pretty easy 1arm dumbell press 80% . 20kg 2x5 Rows 2x5 50kg Quote Link to comment Share on other sites More sharing options...
Yersinia Posted September 4, 2009 Author Share Posted September 4, 2009 day 3 Frontsquat 5x5 100kg !! PRRR .. gonna go back to squat now... sweet Dumbellpress 3RM did 28kg on right arm.. 26 on left.. only got up 1 rep with 28kg lefty Bench 70kg 2x5 pullups 2x10 Rows 70kg x3 .. felt weak.. Quote Link to comment Share on other sites More sharing options...
Yersinia Posted September 8, 2009 Author Share Posted September 8, 2009 Day 1 Squat 90kg 2x5 Bench 1RM 102.5kg failed on 105 .. yeye Chins aw grip 5RM 26.25kg PR Dumbellpress 24kg 6x4 Rows 5x5 67.5kg and i got the flu :< Quote Link to comment Share on other sites More sharing options...
Yersinia Posted September 10, 2009 Author Share Posted September 10, 2009 day 2 .. still sick.. noticed that on the training today .. Squat 5RM 110kg fairly easy Bench 95kg 3x6 .. but that didnt go so well.. 2reps then i did the rest on 90kg ..yeye Chins 5x5 AW grip + 23.75kg PR! and i tried one rep with 50% BW added and i was like 4cm off.. bw is 80kg btw dumbellpress 18kg 2x5 rows 50kg 2x5 Quote Link to comment Share on other sites More sharing options...
bencrush Posted September 10, 2009 Share Posted September 10, 2009 Very solid workouts man! I like your workout rotations. Is that your own design, or did you cull it from a magazine, website, etc.? Quote Link to comment Share on other sites More sharing options...
Yersinia Posted September 10, 2009 Author Share Posted September 10, 2009 Very solid workouts man! I like your workout rotations. Is that your own design, or did you cull it from a magazine, website, etc.? thanks a friend of mine has taken a program called "the texas method" and given it some modifications to suit his goals http://stronglifts.com/the-texas-method-st...ediate-lifters/ . Quote Link to comment Share on other sites More sharing options...
Yersinia Posted September 12, 2009 Author Share Posted September 12, 2009 day 3 Squat 105kg 5x5 dumbellpress 28kgx3 righty 28kgx2 lefty 3RM Rows 5RM 80kg chinups 2x10 ... and i have called pullups for chinups all the way up to this post :p but today i did chinups actually . heh Bench 70kg 2x5 Quote Link to comment Share on other sites More sharing options...
Yersinia Posted September 15, 2009 Author Share Posted September 15, 2009 day 1 Squat 90kg 2x5 Bench 1RM 105kg ... FAIL!.... :/ Dumbellpress 26kg 6x3 failed on the last 2 sets lefty.... Chins AW grip 5RM 27.5kg and 1 rep 40kg and i got it up.. 50% BW added.. failed on 45kg Rows 70kg 5x5 Quote Link to comment Share on other sites More sharing options...
Yersinia Posted September 17, 2009 Author Share Posted September 17, 2009 Day 2 Squat 5RM 112.5kg ezy Bench 95kg 6x3 . needed some help on last rep .. gonna do same weight atleast 1 more time chins aw grip 5x5 + 25kg did 2 sets then i just took the last 3 with BW.. biceps where shredded dumbell press 18kg 2x5 Rows 50kg 2x5 Quote Link to comment Share on other sites More sharing options...
Yersinia Posted September 19, 2009 Author Share Posted September 19, 2009 day 3 Squat 107.5kg 5x5 Dumbell press 3RM 28kg both arms. pr Rows 5RM 82.5kg pr i think.. too lazy to check my logs atm.. Bench 70kg 2x5 chins 2x5 Quote Link to comment Share on other sites More sharing options...
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