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Re: Shut up and Squat!

Posted: Sun Dec 13, 2009 1:11 pm
by Octopussoir
Ever Try:
Image

Re: Shut up and Squat!

Posted: Sun Dec 13, 2009 1:32 pm
by xphilx
:lol:

Re: Shut up and Squat!

Posted: Mon Dec 14, 2009 10:33 am
by xphilx
Squats
55x5
80x5
95x5
110x3
110x3

Bench Press
40x5
60x5
70x5
80x5
87,5x5

Pull-Ups
x5
x5
x5


+ rotator cuff


wasn't able to do more squats today. my legs are so sore that every rep hurt like hell in my quads.

Re: Shut up and Squat!

Posted: Wed Dec 16, 2009 1:35 pm
by xphilx
Squats
55x5
80x5
95x5
95x5

Military Press
25x5
30x5
35x5
40x4

Deadlift
85x5
105x5
115x5
130x5

Additional Exercises
Crunches
3x20
Seated Calf Raise
62x15, 62x15, 62x15

+ rotator cuff


was okay so far but the deads felt way too heavy.

Re: Shut up and Squat!

Posted: Sun Dec 20, 2009 11:32 am
by xphilx
Squats
55x5
80x5
95x5
110x5
122,5x3
95x8

Bench Press
40x5
60x5
70x5
80x5
90x3
70x8

Pull-Ups
x10
x6
x7

Additional Exercises
Pushdowns
47,5x10, 47,5x8, 47,5x6
Incline Dumbbell Hammer-Curls (PITT)
16x20


+ rotator cuff



forgot to log fridays training. was okay so far. squats still a bit too heavy for my taste but bench was quite easy.

Re: Shut up and Squat!

Posted: Mon Dec 21, 2009 2:25 pm
by xphilx
Squats
55x5
80x5
95x5
110x5
122,5x5

Bench Press
40x5
60x5
70x5
80x5
90x5

Pull-Ups
+5x7
+5x6
+5x5

Additional Exercises
Crunches
4x20


+ rotator cuff

Re: Shut up and Squat!

Posted: Wed Dec 23, 2009 4:26 pm
by xphilx
Squats
55x5
80x5
95x5
95x5

Military Press
30x5
35x5
40x5
42,5x4

Deadlift
85x5
105x5
120x5
132,5x5

Additional Exercises
Crunches
3x20
Seated Calf Raise
67x15, 67x15, 67x10

+ rotator cuff


everything felt much better today. all in all i'm pretty satisfied with how it went today.

Re: Shut up and Squat!

Posted: Tue Dec 29, 2009 2:07 pm
by xphilx
Squats
55x5
80x5
95x5
110x5
125x5

Bench Press
40x5
60x5
70x5
80x5
92,5x4 (+1)

Pull-Ups
+7,5x7
+7,5x5
+5x5

Additional Exercises
Crunches
4x20

+ rotator cuff


squats felt way better than lately although they were heavy of course. all in all i'm satisfied with today's work out.

Re: Shut up and Squat!

Posted: Wed Dec 30, 2009 7:33 am
by npx
Time for some 1rpm and PBs soon?

Re: Shut up and Squat!

Posted: Wed Dec 30, 2009 10:20 am
by xphilx
last max-session was about three weeks ago and right now i'm about to get back to my old 5RMs so it would be kinda early to try new PBs. but i actually thought about to try a new deadlift PB cause the last one was kinda disappointing.

Re: Shut up and Squat!

Posted: Thu Dec 31, 2009 8:36 pm
by xphilx
Squats
55x5
80x5
95x5
95x5

Military Press
30x5
35x5
40x5
45x4

Deadlift
85x5
105x5
120x5
135x5

Additional Exercises
Crunches
3x20
Seated Calf Raise
67x15, 67x15, 67x13

+ rotator cuff
+ 30min cardio


did not go for a new pb since i felt too tired and weak during the warm up.

happy new year everybody. ;)

Re: Shut up and Squat!

Posted: Fri Jan 01, 2010 1:11 pm
by vivalasvegans
what do u do for your rotator cuff?

Re: Shut up and Squat!

Posted: Fri Jan 01, 2010 7:35 pm
by xphilx
i do three sets of external rotations with the cable. that seems to be enough.

Re: Shut up and Squat!

Posted: Sat Jan 02, 2010 12:04 am
by vivalasvegans
do u warm up with it? i warmed up like that the other day and was amazed at how good i felt the rest of the time training.

Re: Shut up and Squat!

Posted: Sat Jan 02, 2010 5:48 am
by xphilx
no, i train the rotator cuff after the main work out. for warm up i do other stuff, the rotator cuff training wouldn't be enough for a serious warm up anyway.