chewybaws Posted August 4, 2009 Share Posted August 4, 2009 How's life without squatting? Hell, by the time you get home you'll have forgotten how to! Haha Link to comment Share on other sites More sharing options...
xCx Posted August 4, 2009 Author Share Posted August 4, 2009 (edited) Friday 31/07-09 DeadliftWarm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg - 5x100kg - 3x110kg - 2x120kg - 2x130kg1x5 140kg Bench pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg3x5@72kg Bent-over Barbell rowsWarm up sets: 5x40kg - 5x50kg - 3x60kg3x5 75kg Pull-ups3x5 Edited August 4, 2009 by xCx Link to comment Share on other sites More sharing options...
xCx Posted August 4, 2009 Author Share Posted August 4, 2009 Monday (B) 4/8-09 Sumo deadliftWarm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg3x5 105kg OH pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg3x5 68kg (OHPs are getting heavy) Power cleansWarm up sets: 5x50kg - 3x60 - 2x703x5 75kg Weighted Sit-ups3x10 30kg Link to comment Share on other sites More sharing options...
xCx Posted August 4, 2009 Author Share Posted August 4, 2009 How's life without squatting? Hell, by the time you get home you'll have forgotten how to! Haha I never thought I'd say this, but I'm really missing having that heavy ass weight crushing me down, haha. I'll definitely have to do a soft deload and relearn the squat, haha. Link to comment Share on other sites More sharing options...
chewybaws Posted August 4, 2009 Share Posted August 4, 2009 How's life without squatting? Hell, by the time you get home you'll have forgotten how to! Haha I never thought I'd say this, but I'm really missing having that heavy ass weight crushing me down, haha. I'll definitely have to do a soft deload and relearn the squat, haha. Haha! You know I gave up on the Squats last wednesday cause of groin pain then just done light Squats on friday. I was thinking a little break will do me good... By Saturday night I was itching to go heavy again!! Yesterday was sooooooo good haha. Sure I can hardly walk today, but totally worth it (heavy for me is 75kg haha ). Do you listen to music when you work out? (going completely off topic) If so, what bands d'you like listening to most? Link to comment Share on other sites More sharing options...
xCx Posted August 4, 2009 Author Share Posted August 4, 2009 Haha! You know I gave up on the Squats last wednesday cause of groin pain then just done light Squats on friday. I was thinking a little break will do me good... Yeah, I've taken breaks as well. For me it was just bad form that screwed up my knees, but breaks are well worth it when you've got pains By Saturday night I was itching to go heavy again!! Yesterday was sooooooo good haha. Sure I can hardly walk today, but totally worth it Haha, I know how that feels man! There's really nothing better than getting under the bar after some time off! Do you listen to music when you work out? (going completely off topic) If so, what bands d'you like listening to most? Hell yeah I listen to music! It's mainly Hardcore and punk. ATM It's bands like Last Mile, Cruel Hand, The new Death Before Dishonor album, Have Heart, Miles Away, Champion, Death Threat.. well the list goes on and on, haha. How bout you? Link to comment Share on other sites More sharing options...
chewybaws Posted August 4, 2009 Share Posted August 4, 2009 Hell yeah I listen to music! It's mainly Hardcore and punk. ATM It's bands like Last Mile, Cruel Hand, The new Death Before Dishonor album, Have Heart, Miles Away, Champion, Death Threat.. well the list goes on and on, haha. How bout you? Cool I've never heard of any of them! Will have to check them out. Strike Anywhere, Propagandhi and Rentokill are my favs for working out to. If I'm in a situation with no music (or music I don't like) I find it harder to psyche myself up. But with these guys on I'm rocking out and pogoing between sets haha. ....I'd so get beat up if I joined a gym Link to comment Share on other sites More sharing options...
xCx Posted August 4, 2009 Author Share Posted August 4, 2009 Cool I've never heard of any of them! Will have to check them out. Strike Anywhere, Propagandhi and Rentokill are my favs for working out to. If I'm in a situation with no music (or music I don't like) I find it harder to psyche myself up. But with these guys on I'm rocking out and pogoing between sets haha. ....I'd so get beat up if I joined a gym Uff, yeah.. I hate it when I have to listen to the crap they're spewing out at the gym. Like you, I can't get psyched either, so it's almost essential for my workout to have my Ipod at my side, haha. Link to comment Share on other sites More sharing options...
xCx Posted August 4, 2009 Author Share Posted August 4, 2009 (edited) For a long time now I've been thinking about adding some GPP into my routine, so today i finally got myself down to the gym and did some barbell complexes, and god damn!! It was the most brutal thing I have ever endured. The weights were really light, but still I was huffing and puffing like I was throwing around super heavy weights.. embarrassing! Hopefully in a few weeks I can climb a flight of stairs without loosing my breath, haha! Tuesday 4/8-09 Complex AThe complex is done in sets of 3@40kg with 90 seconds of rest between complexes Snatch Grip Deadlift – 4 reps Snatch Pull – 4 reps Power Snatch – 4 reps Push Jerk – 4 reps front squat – 4 reps Edited August 14, 2009 by xCx Link to comment Share on other sites More sharing options...
xCx Posted August 6, 2009 Author Share Posted August 6, 2009 Thursday 06/08-09 Front squatWarm up sets: 5x20 - 5x40 - 3x60 - 2x703x5 75kg (I was a bit tired of not squatting, so i decided to do front squats) Bench pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg3x5@70kg (dropped the bench a bit. My benching have been really weak for the last couple of weeks, so I'll have to work on that) DeadliftWarm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg - 5x100kg - 3x110kg - 2x120kg - 2x130kg1x5 140kg Pull-ups3x5 Link to comment Share on other sites More sharing options...
xCx Posted August 10, 2009 Author Share Posted August 10, 2009 Monday 10/08-09 Front squatWarm up sets: 5x20 - 5x40 - 3x60 - 2x703x5 80kg OH pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg1x5 - 1x5 - 1x4 68kg (Failed on my last rep. Gonna stay at this weight for a bit) Power cleansWarm up sets: 5x50kg - 3x60 - 2x703x5 76kg Power snatch3x5 40kg (Practicing my technique for GPP) Link to comment Share on other sites More sharing options...
xCx Posted August 13, 2009 Author Share Posted August 13, 2009 Thursday 13/08-09 Front squatWarm up sets: 5x20 - 5x40 - 3x60 - 2x703x5 80kg Bench pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg3x5@71kg DeadliftWarm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg - 5x100kg - 3x110kg - 2x120kg - 2x130kg1x5 140kg Snatch3x3 40kg Pull-ups3x5 Link to comment Share on other sites More sharing options...
xCx Posted August 14, 2009 Author Share Posted August 14, 2009 (edited) Friday 14/8-09 Complex BThe complex is done in sets of 4@40kg with 90 seconds of rest between complexes Deadlift – 6 reps Power Clean – 6 reps Push Press – 6 reps Front Squat – 6 reps Edited August 17, 2009 by xCx Link to comment Share on other sites More sharing options...
xCx Posted August 17, 2009 Author Share Posted August 17, 2009 Sunday 16/08-09 Front squatWarm up sets: 5x20 - 5x40 - 3x60 - 2x703x5 82kg OH pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg3x5 68kg (I just noticed that my press is almost as heavy as my bench.. Man I suck at benching, haha) Power cleansWarm up sets: 5x50kg - 3x60 - 2x703x5 76kg Power snatch3x5 40kg (Practicing my technique for GPP) Link to comment Share on other sites More sharing options...
xCx Posted August 17, 2009 Author Share Posted August 17, 2009 Monday 17/8-09 Complex BThe complex is done in sets of 4@40kg with 90 seconds of rest between complexes Deadlift – 6 repsPower Clean – 6 repsPush Press – 6 repsFront Squat – 6 reps I've decided to stick with complex B.. My snatch technique is just too poor still to be doing while burned out and gasping for air Link to comment Share on other sites More sharing options...
chewybaws Posted August 17, 2009 Share Posted August 17, 2009 How you liking the complexes man? Link to comment Share on other sites More sharing options...
xCx Posted August 17, 2009 Author Share Posted August 17, 2009 Ambivalent would be a good way to describe how I feel about em' I like that I'm not getting short of breath so quickly, but then when I'm in the gym doing them I'm really not that thrilled, haha. Link to comment Share on other sites More sharing options...
xCx Posted August 19, 2009 Author Share Posted August 19, 2009 Tuesday 19/08-09 Front squat ATGWarm up sets: 5x20 - 5x40 - 3x60 - 2x703x5 80kg (Starting to really like this squat method.. I'm gonna stay at it and bump up the kilos next time) Bench pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg3x5@73kg (Bench is getting better, although I still suck at it ) DeadliftWarm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg - 5x100kg - 3x110kg - 2x120kg - 2x130kg1x5 140kg (Deads have been stuck for a while but today they felt like nothing, so I'm psyched about adding more weight next time) Link to comment Share on other sites More sharing options...
xCx Posted August 21, 2009 Author Share Posted August 21, 2009 Friday 16/08-09 Today was just brutal.. I've been tired and sluggish most of the day, but force myself down to the gym anyways.. I really would've liked to progress on my lifts today, but I just didn't have the energy to do so.. Front squat ATGWarm up sets: 5x20 - 5x40 - 3x60 - 2x703x5 80kg OH pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg1x5 - 1x4 - 1x4 68kg Power cleansWarm up sets: 5x50kg - 3x60 - 2x703x3 76kg Link to comment Share on other sites More sharing options...
xCx Posted August 23, 2009 Author Share Posted August 23, 2009 Sunday 23/08-09 Today was all Yeah buddy's!! Front squat ATGWarm up sets: 5x20 - 5x40 - 3x60 - 2x703x5 85kg (bumped up the weights a bit and it still felt quite manageable) Bench pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg3x5@75kg (My bench is finally coming around.. It still needs quite a bit of work) DeadliftWarm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg - 5x100kg - 3x110kg - 2x120kg - 2x130kg1x5 150kg (DLs were awesome!! added 10kgs and could probably have added atleast another 5kgs, but there's no need to rush it ) Link to comment Share on other sites More sharing options...
chewybaws Posted August 23, 2009 Share Posted August 23, 2009 DeadliftWarm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg - 5x100kg - 3x110kg - 2x120kg - 2x130kg1x5 150kg (DLs were awesome!! added 10kgs and could probably have added atleast another 5kgs, but there's no need to rush it ) Yeah buddy! 150kg is awesome C. Nice work on the other increments. Has your diet changed much since you started this log? Link to comment Share on other sites More sharing options...
xCx Posted August 23, 2009 Author Share Posted August 23, 2009 Yeah buddy! 150kg is awesome C. Nice work on the other increments. Has your diet changed much since you started this log? Thanks chewy! I'm really happy about finally breaking my 140kg plateau My diet haven't really change a whole lot.. I have clean it up a bit and upped my calorie intake. I have however very recently started taking creatine, and I really think it's doing wonders for me Don't know if it's a placebo effect or it's really the creatine, but the matter of fact is that my lifts are going up much faster than usual. Link to comment Share on other sites More sharing options...
xCx Posted August 26, 2009 Author Share Posted August 26, 2009 Wednesday 26/08-09 My studies have started again, so my eating and sleeping habits have gone to shit.. Gonna start making meals to bring with me as the cafeteria at my university makes no vegetarian or vegan meals.. Front squat ATGWarm up sets: 5x20 - 5x40 - 3x60 - 2x703x5 85kg OH pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg3x5 68kg (To my surprise OHPs were quite easy) Power cleansWarm up sets: 5x50kg - 3x60 - 2x703x5 76kg Link to comment Share on other sites More sharing options...
xCx Posted August 28, 2009 Author Share Posted August 28, 2009 Friday 28/08-09 Front squat ATGWarm up sets: 5x20 - 5x40 - 3x60 - 2x703x5 85kg Bench pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg3x5@75kg DeadliftWarm up sets: 5x60kg - 5x70kg - 5x90kg - 3x110kg - 2x130kg1x5 155kg - 1@165kg (Last rep I did just to see how it would feel.. Felt pretty damn heavy but still manageable) Link to comment Share on other sites More sharing options...
xCx Posted September 2, 2009 Author Share Posted September 2, 2009 Wednesday 02/09-09 I've been sick the last couple of days, but today I dragged myself out of bed and went to the gym. I felt quite sluggish but I managed to progress on OHP and Power cleans... Front squat ATGWarm up sets: 5x20 - 5x40 - 3x60 - 2x703x5 85kg OH pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg3x5 70kg (To my surprise OHPs were quite easy) Power cleansWarm up sets: 5x50kg - 3x60 - 2x703x5 78kg Link to comment Share on other sites More sharing options...
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