Getting Stronger In Germany

[D.W.]

23 June 2012

Volume day

Squat:
135kg x3
135kg x3
135kg x3
135kg x3
135kg x3

Bench (paused):
92,5kgx3
92,5kgx3
92,5kgx3
92,5kgx2
92,5kgx2

Filmed my benching and realized my pause was too short. Did a longer pause and failed at the third rep. Not so good. Maybe my intensity day won't be affected that much.

[D.W.]

27 June 2012

Intensity day

Squats:
142,5kg x1
142,5kg x1
142,5kg x1
142,5kg x1
142,5kg x1

Bench: (paused)
100kg x1
100kg x1
100kg x1
100kg x1
100kg x0

Deadlift:
172,5kg x1
157,5kgx1
157,5kg x0

Wasn't my best training day in the last weeks. I will up the volume on volume days a bit and do just 5x1 for deadlifts at the intensity day. The heavy single is getting to near to 1RM and was technique-wise fucking ugly.

[D.W.]

30 June 2012

Volume day

Squat:
137,5kg x3
137,5kg x3
137,5kg x3
137,5kg x3
137,5kg x3

Bench: (paused)
92,5kg x3
92,5kg x3
92,5kg x2
92,5kg x2
85kg x3
80kg x3
80kg x3
80kg x3

I had to deload them while training because it would've been a mess without. With the longer pause im a lot weaker and my technique falls apart with heavier weights.
Tried to bench with a belt on and liked it.

[D.W.]

03 July 2012

Assistance day

Press:
47,5kg x5
47,5kg x5
47,5kg x5

Chinups:
10kg x5
10kg x5
10kg x5

Press-grip bench press:
40kg x10
45kg x10
50kg x14
60kg x7

Barbell curls with fat gripz:
10kg x24

[D.W.]

04 July 2012

Intensity day

Squat:
145kg x1
145kg x1
145kg x1
145kg x1
145kg x1

Bench (paused):
100kg x1
100kg x1
100kg x1
100kg x1
100kg x1

Deadlift:
157,5kg x1
157,5kg x1
157,5kg x1
157,5kg x1
157,5kg x1

[D.W.]

07 July 2012

Volume day

Squat:
140kg x3
140kg x3
140kg x3
140kg x3
140kg x3

This was hard. It didn't feel heavy, but my form was off and i was tired

Bench: (paused)
82,5kg x3
82,5kg x3
82,5kg x3
82,5kg x3
82,5kg x3
82,5kg x3

Wanted to do 8 sets, but the gym closed. I experimented with narrower and wider grips and will change my grip to ringfinger on the rings.

[D.W.]

09 July 2012

Assistance day

Press:
50kg x5
50kg x5
50kg x5

Chinups:
12,5kg x5
12,5kg x5
12,5kg x5

Handstand pushups at the wall:
x2
x3
x2

Pullups:
x4
x2
x4

Ab Wheel:
3 Negatives from the knees.
Fuck i'm really weak there.

Barbell Curls:
15kg x20
17,5kg x10
17,5kg x9

[D.W.]

11 July 2012

Intensity day

Squat:
147,5kg x1
147,5kg x1
147,5kg x1
147,5kg x1
147,5kg x1

Bench: (paused)
102,5kg x0
102,5kg x0
102,5kg x1
102,5kg x1
102,5kg x1
102,5kg x1

Used a wider grip that didn't work for me but seemed to work great on volume day with lighter weights. Took me a little to try which grip is the best for me and it was my old grip. What a waste of time.

Deadlift:
160kg x1
160kg x1
160kg x0
160kg x1
160kg x1
160kg x1

Used my belt tighter and promptly missed the lift, didn't got it off the floor. I think my setup is kinda fucked up too, will use the camera to correct that.

[D.W.]

14 july 2012

Volume day

Squat:
142,5kg x3
142,5kg x3

Was brutally hard and my form was completly off. Don't know what happened but it was probably related to thursday night.

"WOMEN. WEAKEN. LEGS!"

Bench: (paused)
85kg x3
85kg x3
85kg x3
85kg x3
85kg x3

Pin Presses:
On the chest: 70kg x5
1 inch off the chest: 70kg x4
2 inches off the chest: 70kg x5

close grip bench press: (index finger near smooth)
50kg x9
60kg x7

Powercleans:
up to 3x3 with 40kg

Dips:
BWx6
BWx10

Spinal decompression

piriformis twist the fuck out of your spine - stretch

[D.W.]

18 July 2012

Squat:
150kg x1
150kg x1
150kg x1
150kg x1
150kg x1

Bench (paused):
102,5kg x1
102,5kg x1
102,5kg x1
102,5kg x1
102,5kg x1

Deadlift:
162,5kg x1
162,5kg x1
162,5kg x1
162,5kg x1
162,5kg x1

Pin Press:
On the chest: 72,5kg x5
1 Inch off the chest: 70kg x5
2 inches off the chest: 72,5kg x5

close grip bench press:
60kg x5
60kg x5
60kg x9