chewybaws Posted December 4, 2009 Share Posted December 4, 2009 hope you do better next week man. eat eat eat! NOM NOM NOM NOM Link to comment Share on other sites More sharing options...
xCx Posted December 7, 2009 Author Share Posted December 7, 2009 Tuesday 06/12-09 Front squatWarm up sets: 5x20 - 5x40 - 3x60 - 2x70 - 2x90 - 2x1003x5 122,5kg OH pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg1x5 - 1x4 - 1x4 73kg Power cleans and push jerkWarm up sets: 5x50kg - 3x60 - 2x703x5 80kg Chin-ups1x6 - 1x5 - 1x4 ----------------------------------------------I woke up today with some serious back pain. I could hardly get out of bed, let alone put on clothes.. Don't really know what I did, but something is not right. The weird thing is i felt no pain what so ever in my workout or afterwards... Anyways, I'm going to see a chiropractor tomorrow (Hooray for universal health care) so let's see how that turns out. Link to comment Share on other sites More sharing options...
xCx Posted December 10, 2009 Author Share Posted December 10, 2009 My back is good to go again! Looking forward to my workout tomorrow Link to comment Share on other sites More sharing options...
xCx Posted December 11, 2009 Author Share Posted December 11, 2009 Friday 11/12-09 Good day today! Front squatWarm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x90 - 2x1003x5 122.5kg Bench pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg3x5 80kg DeadliftWarm up sets: 5x60kg - 5x80kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg1x5 165kg Chin-ups3x6 Link to comment Share on other sites More sharing options...
xCx Posted December 14, 2009 Author Share Posted December 14, 2009 Monday 14/12-09 Oly squatWarm up sets: 5x20 - 5x40 - 3x60 - 2x70 - 2x90 - 2x100 - 1x1103x5 130kg OH pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg1x5 - 1x5 - 1x4 73kg Power cleans and push jerkWarm up sets: 5x50kg - 3x60 - 2x703x5 82,5kg Chin-ups1x6 - 1x5 - 1x5 Link to comment Share on other sites More sharing options...
xCx Posted December 17, 2009 Author Share Posted December 17, 2009 Thursday 17/12-09 Low bar squatWarm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x90 - 2x1003x5 135kg (Got to get used to the low bar position again..) Bench pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg3x5 81kg DeadliftWarm up sets: 5x60kg - 5x80kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg1x5 168,5kg Chin-ups1x7 - 1x6 - 1x4 Link to comment Share on other sites More sharing options...
chewybaws Posted December 17, 2009 Share Posted December 17, 2009 Low bar squatWarm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x90 - 2x1003x5 135kg (Got to get used to the low bar position again..)You say that like it's a low weight. Isn't that like +20-30kg since you last done low bar? What kinda bodyweight you sitting at just now? Or d'you not keep track? Link to comment Share on other sites More sharing options...
xCx Posted December 17, 2009 Author Share Posted December 17, 2009 Low bar squatWarm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x90 - 2x1003x5 135kg (Got to get used to the low bar position again..)You say that like it's a low weight. Isn't that like +20-30kg since you last done low bar? What kinda bodyweight you sitting at just now? Or d'you not keep track? I actually think the limiting factor today was my bar position. I couldn't quite find my sweet spot, and it just felt weird. But it was a PR, so I'm not complaining Right now I'm lumping around a 100kg Link to comment Share on other sites More sharing options...
xCx Posted December 20, 2009 Author Share Posted December 20, 2009 Sunday 20/12-09 Low bar squatWarm up sets: 5x20 - 5x40 - 3x60 - 2x70 - 2x90 - 2x100 - 1x1103x5 132,5kg OH pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg1x5 - 1x4 - 1x4 73kg (3rd stall.. Will deload next time) Power cleans and push jerkWarm up sets: 5x50kg - 3x60 - 2x703x5 85kg Chin-ups1x6 - 1x5 - 1x5 Link to comment Share on other sites More sharing options...
xCx Posted December 22, 2009 Author Share Posted December 22, 2009 Tuesday 22/12-09 Low bar squatWarm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x90 - 2x100(My hip was really sore today and squatting only seemed to agrevate it, so I'm gonna take some time off from squatting and see how it goes) Bench pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg3x5 82kg DeadliftWarm up sets: 5x60kg - 5x80kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg1x5 170kg Chin-ups1x7 - 1x6 - 1x3 Link to comment Share on other sites More sharing options...
chewybaws Posted December 22, 2009 Share Posted December 22, 2009 DeadliftWarm up sets: 5x60kg - 5x80kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg1x5 170kg Nice work man. Sucks about your hip, hope it gets better soon Link to comment Share on other sites More sharing options...
xCx Posted December 23, 2009 Author Share Posted December 23, 2009 Today's GPP: My dad and I tore down a 2x5 meter reinforced concrete wall with just sledgehammers, crowbars, moil point rods and bolt cutters, later we hauled said wall away in wheelbarrows and loaded the rubbles onto a truck. Of course all this was done while wearing thick flannel work jackets and watch caps, which made me feel like an urban lumberjack Working with my dad today made me wish I could bring him to the gym just see how much he could pull from the floor. The guy have worked hard labour jobs all his life and as a result his big and strong as fuck. Later he and I enjoyed 1kg smoked tofu, mashed potatoes, mixed veggies and lots of gravy. All in all a good day! Lots of smashing shit up, heavy pulling and pushing, high fives and being really manly Link to comment Share on other sites More sharing options...
xCx Posted December 26, 2009 Author Share Posted December 26, 2009 Sunday 20/12-09 SquatWarm up sets: 5x20 - 5x40 - 3x60 - 2x703x8 kg 90kg (Did some hip stretches and light squats today, it felt better today, so hopefully I'll be back to squatting heavier next time) OH pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 2x50kg - 1x60kg3x5 65kg (Did a soft deload today) Power cleans and push jerkWarm up sets: 5x50kg - 3x60 - 2x703x5 85kg Chin-ups1x6 - 1x5 - 1x5 Link to comment Share on other sites More sharing options...
xCx Posted December 27, 2009 Author Share Posted December 27, 2009 I've decided to do some stretches as it seems to have helped with my hip flexor soreness. Hip Flexor Stretches 3x10 sec each side Leg Swings 3x10 each side Tennis ball massage Link to comment Share on other sites More sharing options...
xCx Posted December 28, 2009 Author Share Posted December 28, 2009 Monday 28/12-09 Sumo deadliftWarm up sets: 5x60kg - 5x80kg - 3x100kg3x5 120kg (Hips are still sore, so I threw in some SDLs) Bench pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg3x5 83kg DeadliftWarm up sets: 5x60kg - 5x80kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg1x5 170kg Chin-ups1x7 - 1x5 - 1x5 Link to comment Share on other sites More sharing options...
xCx Posted January 1, 2010 Author Share Posted January 1, 2010 Tuesday 30/12-09 Sumo deadliftWarm up sets: 5x60kg - 5x80kg - 3x100kg3x5 120kg OH pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 2x50kg - 1x60kg3x5 66kg Power cleans and push jerkWarm up sets: 5x50kg - 3x60 - 2x703x5 85kg Chin-ups1x6 - 1x5 - 1x5 Link to comment Share on other sites More sharing options...
xCx Posted January 4, 2010 Author Share Posted January 4, 2010 Monday 04/01-10 SquatWarm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x90 - 2x1003x5 115kg Bench pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg3x5 83kg DeadliftWarm up sets: 5x60kg - 5x80kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg1x3 170kg (My grip failed half way up on my 4th rep. I tried it a few times, but my grip was just fried) Chin-ups1x7 - 1x4 - 1x4 Link to comment Share on other sites More sharing options...
xCx Posted January 7, 2010 Author Share Posted January 7, 2010 Thursday 07/01-10 SquatWarm up sets: 5x20 - 5x50 - 3x70 - 3x90 - 2x1003x5 120kg (Squats felt really good today) OH pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 2x50kg - 1x60kg3x5 66kg Power cleans and push jerkWarm up sets: 5x50kg - 3x60 - 2x703x5 86kg Link to comment Share on other sites More sharing options...
xCx Posted January 9, 2010 Author Share Posted January 9, 2010 Saturday 09/01-10 SquatWarm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x90 - 2x1003x5 125kg Bench pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg3x5 84kg DeadliftWarm up sets: 5x60kg - 5x890kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg1x5 160kg (Did a soft deload) Link to comment Share on other sites More sharing options...
xCx Posted January 12, 2010 Author Share Posted January 12, 2010 Tuesday 12/01-10 SquatWarm up sets: 5x20 - 5x50 - 3x70 - 3x90 - 2x1003x5 130kg OH pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 2x50kg - 1x60kg3x5 67kg Power cleans and push jerkWarm up sets: 5x50kg - 3x60 - 2x703x5 87kg (These might be the best cleans I've done to date. One of the reps came up so fast it allmost hit me in the face) Link to comment Share on other sites More sharing options...
xCx Posted January 15, 2010 Author Share Posted January 15, 2010 Friday 15/01-10 SquatWarm up sets: 5x20 - 5x40 - 3x60 - 3x70 - 3x90 - 2x1003x5 130kg (Squats are great! I've decided to just stick with high bar squat, and so far I'm really enjoying it - bar placement feels more natureral) Bench pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg3x5 85kg DeadliftWarm up sets: 5x60kg - 5x890kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg1x5 160kg (My deadlift have gone to shit. It's either a form issue or I'm just not eating enough to recover) Link to comment Share on other sites More sharing options...
xCx Posted January 18, 2010 Author Share Posted January 18, 2010 Monday 18/01-10 SquatWarm up sets: 5x20 - 5x50 - 3x70 - 3x90 - 2x1001x5 130kg (Tweaked my back.. I didn't stay tight in the hole due to lack of focus.. Stupid mistake and I really should know better..) OH pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 2x50kg - 1x60kg3x5 67kg Power cleansWarm up sets: 5x50kg - 3x60 - 2x703x5 80kg (Stayed at 80kgs and ditched the push jerk because of my back..) Link to comment Share on other sites More sharing options...
xphilx Posted January 18, 2010 Share Posted January 18, 2010 we all make stupid mistakes like that from time to time. don't worry too much and get well soon! btw: did you post pics on here anywhere? Link to comment Share on other sites More sharing options...
xCx Posted January 19, 2010 Author Share Posted January 19, 2010 we all make stupid mistakes like that from time to time. don't worry too much and get well soon! btw: did you post pics on here anywhere? Thanks Phil I just hate screwing up my back because of a stupid thing like that. I haven't posted any recent pics in a long time. Working on it thought, but I've got no cam atm. Link to comment Share on other sites More sharing options...
xCx Posted January 21, 2010 Author Share Posted January 21, 2010 Torsdag 21/01-10 SquatWarm up sets: 2x5x20kg - 5x40 - 3x60 - 3x70 - 3x90 - 2x1003x5 130kg (My back was still a bit stiff, but it loosened up after a nice long warm up) Bench pressWarm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg - 1x75kg3x5 86kg DeadliftWarm up sets: 5x60kg - 5x890kg - 3x100kg - 3x120kg - 3x130kg - 3x140 - 2x150kg1x5 162,5kg Link to comment Share on other sites More sharing options...
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