Thursday June 23.
Squat: 97.5kgx5 97.5kgx5 95kgx5
Contemplating holding on 95 for a while till I get a belt
Benchpress: 87.5kgx5 87.5kgx5 87.5kgx5
Experimented with technique after watching a video by Dave Tate, it differed greatly from Rippetoe. However I didnt find Tate's way to be easier in any way, but I dunno.
P. Row: 60kgx5 65kgx5 60kgx5
Saturday june 26
Squat: 95kgx5 95kgx5 95kgx5
Staying at 95 till get I get a belt or change my mind ^^
Press: 62.5kgx5 62.5kgx4 62.5kgx3
meh, microload maybe?
They were horrible, and more 5 singles. I got a film to film my deadlift so I finally got to see it and my back and its rounded. I'm gonna deload till form is good and go up from there
Barbell curls: 3x5x30kg
Not the best workout tbh, was there with a friend who had brought his 13 year old step nephhew to show around. This is ok, but It meant my focus was often diverted trying to help the technique, which probably I shouldnt have since its enough with 1 coah and not 2 . So I should have stayed out :P
Last edited by Valhall; 06-26-2011 at 04:17 PM.
Tuesday June 28
Squat: 95kgx5 95kgx5 95kgx5
Bench Press: 88.5kgx5 88.5kgx5 88.5kgx5
Working a bit on technique as I think this might be a problem though I've benched for years thinking it was right. So im trying to experiment, going through it step by step with myself.
Felt easy today, gonna move up between 1-2.5kg next time, I'll decide then.
All in all a good workout, although I as usual felt rushed for time. I really need to try and get there half an hour earlier, problem with this is that I work out from 7am-8am, and get up at 6am to do this. Half an hour earlier would mean getting up at 5.30am which I really don't want to do :P .
Thursday June 30.
Squat: 96x5 96x5 96x5
Decided to try and increase a bit, despite that I havent gotten a belt yet
Press: 61kgx5 61kgx5 61kgx5
Trying out the new 1lbs plate
Deloading to get proper back position, was much better today. However I might improve it a tad bit more, but I possibly need a mirror to do this to watch from the side
Saturday july 3.
Squats: 96.66kgx5 x 3
Bench press: 89.19kgx5 x 3
Microloading up to 90 again and hoping to be able to go past it soon
P.Row: 60kgx5 61kgx5 61kgx5
This was mearly a form check
Bicep curl with overhand grip: 31kgx5x2
Bicep curl with underhand grip: 51kgx6x2
Feeling more and more guilty for not doing power cleans, I tried some on this workout but I think I really need to dedicate an extra workout to just practicing powercleans.
Last edited by Valhall; 07-03-2011 at 04:48 PM.
tuesday july 5.
Squats: 97.5kg(215lbs)x5 x 3
Press: 61.66kgx5 x 3
Deadlift: 90kgx5 120kgx5
Working on form.
Last edited by Valhall; 07-06-2011 at 04:21 AM.
Friday July 8.
Squat: 98.5kgx5 x3
Bench: 90kgx5 x 3
Back to my previous weight, lets see next time if I can increase, problem is that I am going on vacation now
P.Row: 61.66kgx5 x3
Been wanting to switch to powerclean, but I cant get in the rack position so im trying to improve flexibility so hopefully sometime this summer I can make it. I think it has gotten closer.
Going on a couple of weeks holiday now so getting a workout might be challenging, but I am going to try. At best maybe I can get in 2 workouts per week, to maintain.
Monday July 11
Squat: 97.5kgx5 x3
Press: 60kgx5 62.5kgx5 62.5kgx5
Deadlift: 100kgx5 110kgx3
Bench press: 95kgx5 (was just trying something)
Shrugs: 45kgx10 x3
Friday July 15.
Squat: 95kgx5 x3
Have a cold or a flue (not sure) and as such I felt reduced and had less weight on
Bench Press: 92.5kgx5 x3
P.Row: 62.5kgx5 x3
Calf raise: 90kgx15 110kgx15 120kgx10
Bicep curl: 35kgx10 x3
Tuesday July 19.
Squat: 97.5kgx5 100kgx5 100kgx5 (220lbs)
Hadnt planned on going up to 100 in the holiday but 97.5 felt so light I just had to.
Press: 62.5kgx5 x 3
+ some forearm training and shrugs.
Im on holiday and had to pay 35usd in drop in (1 time!) fee at this local gym where I am vacationing. My mouth almost fell off, and its a small place so there was no other gyms in the area apparantly.
Last edited by Valhall; 07-19-2011 at 09:57 AM.