07/31
BW: 92.9kg
Press
20kg 1x10
50kg 1x5
60kg 1x2
65kg 5x5
Bench press
60kg 1x5
80kg 3x5
Chin-ups
BW x2
+18.5kg 4,3,3
Need to dial this back a bit, as it's probably too heavy after all this pressing work.
07/29
Squat
to 140kg 1x1
Bench
up to 110kg 1x1
Deadlift
up to 180kg 1x1
I've scouted another gym yesterday, unfortunately the equipment isn't too good, so I just went up to a heavy single on the three big lifts. Probably not going to go to that gym.
07/30
BW:92.6kg
Squat
20kg 1x10
60kg 1x5
100kg 1x3
120kg 5x5
RDL
80kg 1x5
90kg 1x5
100kg 1x5
110kg 1x5 (PR)
Hanging leg raises
x9
Weighted situps
10kg x10
Workout took about an hour, had no power for power cleans, so I went with RDLs this time.
07/31
BW: 92.9kg
Press
20kg 1x10
50kg 1x5
60kg 1x2
65kg 5x5
Bench press
60kg 1x5
80kg 3x5
Chin-ups
BW x2
+18.5kg 4,3,3
Need to dial this back a bit, as it's probably too heavy after all this pressing work.
Last edited by Róbert Kovács; 07-31-2013 at 09:33 AM.
08/02
BW: 92.1kg
Squat
20kg 1x10
60kg 1x5
100kg 1x3
130kg 1x2
150kg 5x1
Deadlift
60kg 1x5 (PR)
110kg 1x3
140kg 1x1
160kg 1x1
170kg 1x3
Did these in the weightlifting shoes, probably that's why only 3 reps. I did not try a 4th though, as third was very grindy. Not too bad I must say. I feel more quad involvement, I think I'll keep doing everything with the shoes for now.
08/03
Bw: 93.45kg
Bench press
20kg 1x10
60kg 1x5
80kg 1x3
100kg 1x1
110kg 5x1
One arm DB Press
25kg 3x5
These were very light.
Chinups
12,10,8
Dips
Bw 1x8
+11kg 1x8
+21kg 1x8
+31kg 8,7
Warmup was too excessive. Next time I'll focus on the three top sets.
08/06
BW: 93.45kg
Squat
20kg 1x10
60kg 1x5
100kg 1x3
120kg 5x5
Smoother than last time.
Power Clean
60kg 1x3
70kg 1x2
80kg 5x3
Not too smooth, had a missed one in the 4th set. I might only bump the weight after 2-3 weeks.
08/07
BW: 92.8kg
Bench press
20kg 1x10
60kg 1x5
80kg 1x3
90kg 5x5
These were strong and smooth, only the very last rep slowed down a bit.
Press
60kg 3x5
I realized that the elevated heels of my weightlifting shoes add just enough total height, that I bump the plates into the ceiling at lockout. I know, it's a bit lame. I'm glad I'm not any taller, as it would be difficult to do presses conveniently. This means I'll probably go back to chucks on my upper body days.
Chin-ups
BW x2
+16kg 3x5
Hard, and last reps grindy, so I'll do this weight again next week.
08/09
BW:92.5kg
Squat
20kg 1x10
60kg 1x5
100kg 1x3
130kg 1x1
145kg 5x2
Deadlift
60kg 1x5 (PC)
110kg 1x3
140kg 1x1
160kg 1x1
170kg 1x1
180kg 1x1
130kg 1x5 (deficit from 25kg bumpers)
Last single was super hard, probably because of the heels of the weightlifting shoes. Never done this much weight in them. The deficits were fine, just feeling out the combination of the new shoes and standing on thick bumpers.
Last edited by Róbert Kovács; 08-09-2013 at 06:23 AM.
Good news is that they are going to refurbish the gym soon, and put the free weight area to the main hall, where I won't have to juggle with my presses in fear of bumping the ceiling, or smashing one of the lights on the ceiling. I'll use the chucks until then though for presses.
08/10
BW: 92.35kg
Press
20kg 1x10
50kg 1x5
60kg 1x3
70kg 1x1
77.5kg 5x2
Bench
60kg 1x3
80kg 3x5
Chinups
12,9,7
Dips
BW 1x5
+21kg 1x3
+41kg 1x5
+46kg 1x5
+48.5kg 1x2
BW 1x10