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Shut up and Squat!


xphilx
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Squats

60x5

85x5

100x5

115x5

130x3

100x8

 

Bench Press

45x5

65x5

75x5

85x5

97,5x3

75x8

 

Pull-Ups

x11

x7

x5

 

Additional Exercises

Pushdowns

45x10, 45x9, 45x8

Incline Dumbbell Hammer-Curls (PITT)

18x22

 

+ rotator cuff

 

 

this time 130kg for real! felt heavy, but not too heavy.

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Squats

60x5

85x5

105x5

105x5

 

Military Press

30x5

40x5

45x5

50x4

 

Deadlift

85x5

110x5

125x5

140x5

 

Additional Exercises

Crunches

3x20

Seated Calf Raise

64,5x15, 64,5x15, 64,5x15

 

+ rotator cuff

 

 

i'm really happy about the dead and at least one rep more on the mp.

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Squats

60x5

85x5

100x5

115x5

 

Bench Press

45x5

65x5

80x5

90x5

97,5x3

80x7

 

Pull-Ups

x10

x8

x6

 

Additional Exercises

Pushdowns

45x10, 45x10, 45x10

Incline Dumbbell Hammer-Curls (PITT)

18x25

 

+ rotator cuff

 

 

had to quit the squats cause of pain in the thighs.

i willl take a break of one week, maybe do a light bench/whatever workout on monday and some max attempts on friday and then start with a new cycle of the 5x5 program with lower weights on the following monday.

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Squats

20x10

60x5

80x3

105x1

125x1

140x1 (PB)

145x0

 

Bench Press

20x8

40x5

60x3

80x3

90x1

100x1 (PB)

105x1 (with help, no PB)

 

Deadlift

65x5

105x2

120x1

140x1

160x0

160x0

150x1 (PB)

 

 

all in all this was an disappointing day. couldn't reach my goal for this year, which was a total of 400kg.

had some problems with my stomach at the deads but no excuses, for some reason i wasn't able to go all out today so it's my fault.

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Dude there is no reason to be dissapointed. You missed by 10 kg which is nothing. I'm so proud of you and the progress you've made this year it's been really amazing to watch it here on VBB. I know that sounds freakin soycheesy but it's true. Your progress is inspirational for sure.

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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.

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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.

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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.

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