Bergstedt's Intermediate Log

[slowmotion]

Nice work, congrats on the bench PRs!

[Bergstedt]

Good bench result (pr) while lowering your bodyweight. Well done!

Nice work, congrats on the bench PRs!

Thank you, fellas! It feels really good to finally see some progress.

[Bergstedt]

Squats: 60 kg*5, 100 kg*5, 120 kg*5, 140 kg*5, 160 kg*5 (@9,5 on the top set. This felt really good and was way beyond my expectations for the workout, since I felt pretty tired coming into the gym. This is also only 10 kg under my 5RM from last fall, which I set weighing 4-5 kg more than I did yesterday.)

Top set:


Rackpulls: 165 kg*5*3

Standing calf-raises: 20 kg*30*2

Leg curls: 20 kg*12*5

Chins: bw*5*5

[slowmotion]

Nice work, well done getting that last squat rep!

[Bergstedt]

Nice work, well done getting that last squat rep!

Thank you, Jan!

[Bergstedt]

AM bw: 85,3 kg

Bench press: 97,5 kg*2, 4 (rep PR!) (@9,75 on the second set. I could not have done one more, but the last rep still felt pretty solid.)




FU bench press: 85 kg*4, 70 kg*12 (First time I did these, and they were pretty fun. It was a bit wobbly and awkward, but I believe that is the whole point. I got a good pump, and they made the weights a bit more challenging than they would have been otherwise.)

OHP: 55 kg*5*5 (@10,5 on the last set. That has got to have been one of the grind-iest reps of my life. I conquered it mm by mm, but man, these have started to get heavy again. My all-time PR is 60 kg for 5 sets of 5, but then I did more 2.0 style pressing with a much more extensive lay-back than now, even if I still used lay-back on the last 2 reps of the last two sets.)

Triceps push-downs: 30 kg*10*5

Chins: bw*5*5 (Very strict, with pause both at the top and in the bottom, with 60 sec rest between sets.)

Dips: +5 kg*6*5

[Bergstedt]

Bench press: 90 kg*4*4 (@8,5 on the last set. I did them 2ct just to get extra practice at staying tight in the bottom.)

Last set:


FU CGBP: 70 kg*5*5-6 (I lost count of the sets and did 5 or 6. It is also weird how long the ROM gets when doing CGBP + keeping my feet up, to really be flat on the bench, compared to my comp bench.)

BB front-raises: 27 kg*6*5

Seal rows: 80 kg*5*5

Front squats: 65 kg*10*3 (These actually felt pretty good yesterday. I focused on keeping my knees out and dipping down my butt between my heels, to keep the back as vertical as possible.)

Toes-to-bar: 20, 10, 10

Cycling side-crunches: 60

Weighted plank: 20 kg*25 sec*2

Reversed hypers: 2*25

[Bergstedt]

Squats: 100 kg*5, 120 kg*5, 140 kg*5, 150 kg*5, 165 kg*5 (@10 on the top set. It was ugly and it was gruesome, but I have lost a lot less strength than I thought that I would have, from not squatting anything serious for 12 weeks. This is 5 kg under my PR, at the same time as I have lost 5 kg bw. My back got all cranky on me after this, though, so the rest of the workout was nothing special.)

Top set:


Rackpulls (from the knees): 130 kg*5, 150 kg*3 (The back said that enough was enough, so I called it here, even if the plan was a top set of 5 at 170 kg.)

Leg curls: 30 kg*12*5

Chins: +11 kg*5*5

[Bergstedt]

I did of course manage to get sick the day after heavy squats last week. I got a fever and massive head ache Thursday afternoon, which held over Friday with a sore throat and general fever symptoms (achy muscles and tendonds, tired af, etc.). On Saturday I was a bit better (no fever), so I spent a couple of hours reading and drinking coffee on a near-by café, to also get some walking done to and from there in the fresh air, and did a shortened workout on the evening. Sunday was about the same as Saturday. Yesterday was a little bit better, with some more energy, and I did another shortened workout, still not wanting to push it too much. Today it is pretty much just a big cold, but not much of a sore throat and no fever. So I am back on track! It will be interesting to see how squats and rackpulls goes tomorrow...

I did the prescribed weights, but cut it short on volume (both reps and sets on Saturday, and on exercises yesterday).

Saturday workout:

Bench press: 97,5 kg*3*2, 102,5 kg*1*2, 70 kg*7

OHP: 56 kg*1*5 and 50 kg*3*3 (all strict with no belt)

Chins: bw*5*3

Monday's workout:

Bench press: 95 kg*4*4 (All reps paused.)

CGBP (shoulder-wide grip): 70 kg*5*5

BB front-raises: 27 kg*7*5

Seal rows: 80 kg*5*5

[slowmotion]

Getting sick sucks.