Bergstedt's Intermediate Log

[Bergstedt]

Patience is an excellent virtue, and I am sure you have loads of it!

It sure is! And I am at least actively working on it! Thank you for your support, Jan. It means a lot.

[Bergstedt]

Bench press: 87,5 kg*5*3 (All reps paused. Last set @9. I have now widened my grip another finger, so that I now have my middle finger on the ring.)

CGBP: 65 kg*12*2 (I finished off the bench with two back-off CGBP sets. Good triceps pump.)

BB shoulder front-raises (or whatever they're called): 20 kg*8*5

Standing skullcrushers: 27,5 kg*8*5

Front squats: 50 kg*10*3

[slowmotion]

Good work! And that was a lot of reps on those CGBPs!

so that I now have my middle finger on the ring

Somehow that reminded me of LOTR. Never mind.

[Bergstedt]

Squats (ramping sets): 60 kg*6, 80 kg*6, 100 kg*6, 120 kg*6, 140 kg*6 (@6,5 on the last set. Squats haven't felt this good since before the injury ~4-5 weeks ago! However, I paced myself and stopped at a set of six at 140 kg, which is the heaviest weight I've had on my back or in my hands since I hurt my back.)

Leg curls: 25 kg*12*5 (90 sec rest between sets.)

Deadlifts (TnG): 120 kg*5*5 (Hips tightened up bad after the last set and I started getting some back cramps/spasms.)

RDLs: 60 kg*10*3 (Took these way easy due to the hips and back.)

Chins: bw*4*5

Almost-toes-to-bar (more like knees-to-elbows): 3*10

Straight situps: 10

Side-crunches: 10+10

The plank: 30 seconds

[Bergstedt]

Good work! And that was a lot of reps on those CGBPs!



Somehow that reminded me of LOTR. Never mind.

Thank you! And haha. Since my back is playing tricks on me, I might just have to make bench my precious!

[Bergstedt]

Bench press: 65 kg*4, 75 kg*3*2, 82,5 kg*2*2, 87,5 kg*2*2, 92,5 kg*1*2, 75 kg*4, 65 kg*10

OHP: 45 kg*5*5

Triceps push-downs: 25*10*5

Chins: bw*5*5

Dips: bw*5*5

Toes-to-bar-ish: 3*10

Lying-on-my-back-raising-my-feet-towards-the-ceiling-with-the-hips-in-circa-90-degree-flexion-ish ("LOMBRMFTTCWTHIC9DF-ish"): 3*10

Side-crunches: 20+20

The plank: 50 seconds

Reverse hypers: 2*25

Jesus god almighty that's it I'm out.life

[Bergstedt]

AM bw: 87,0 kg. The weekly average has been going downwards in a steady pace around 0,7 kg per week.

Bench press: 87,5 kg*3*5, 65 kg*12 (@8 on the last triple. 60-90 sec rest between sets. First rep paused and the other two TnG.)

Last triple:


CGBP: 77,5 kg*5*3 (@9 on the last set. Heavy but manageable.)

BB front-raises: 25 kg*6*5 (60 sec rest.)

BB seal-rows: 80 kg*5*5 (60 sec rest.)

Front squats: 60 kg*10*3 (Around 2 minutes rest. I power cleaned the bar from the floor for each set. The pump, oh the pump...)

Toes-to-bar: 3*12 (This is actually the first time that I can say that I've done toes-to-bars for the first time!)

[57bergstrm]

Thats cool job to powerclean the frontsquats, thats old school style, probably very effective.

[Bergstedt]

Thats cool job to powerclean the frontsquats, thats old school style, probably very effective.

It was actually pretty fun! And very hard! Haha. It won't work with much heavier weights than 60 kg, unless I start dedicating time to actually learning proper technique.

[Bergstedt]

Squats: 100 kg*6, 120 kg*6, 140 kg*6*2, 130 kg*6 (The first set at 140 kg felt pretty good, but my squatting conditioning is so bad right not that the second set was way, way heavier. To play it cool with the back I lowered the weight for the last set.)

Leg curls: 25 kg*12*5

6-8 cm rack pulls: 100 kg*5*5 (I stood the weights of the bar on top of two 50 kg Eleiko bumpers, which I estimate to be 6-8 cm thick. This felt better for the back, where the bottom position is the biggest concern. However, I'll try a slightly higher starting position next week, to see if I can pull some actual weight if I start just below or parallell to the knees.)

RDLs: 60 kg*10*5 (Same 50 kg bumpers to mark where my lowest point.)

Standing calf press: 20 kg*15*2 (Empty barbell, just to learn the balance.)

Chins: bw*4*4

Almost-toes-to-bar: 2*12 (The back was too fatigued and achey to be able to do them as nicely as I did the last workout.)

I was supposed to do 200 reps of "core" exercises, but that shit wears me out too fast with all that volume after doing all these squats and deadlifts. Plus, I was running out of time. I really need to get back to some kind of shape again, since I can hardly take any volume at all any more.

On the plus side my diet is going rather well! I'm leaning out quite nicely, so I should be able to fill out the -93 kg class a lot better as soon as I jump back on the gainz-train again.