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 Post subject: Re: Quest for strength!
PostPosted: Mon Feb 21, 2011 1:14 pm 
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Joined: Mon Oct 18, 2010 3:45 pm
Posts: 84
Today was back to the barbells - yeah!

Squats:
50 kg 1x10
70 kg 1x10
85 kg 5x5

Bench:
40 kg 2x10
50 kg 5,5,5,4,2

Barbell rows:
40 kg 3x5

Pull-ups 3x5, some dips, 4 sets of crunches and bicycles

Decided to go relatively light on squats to get back at it, but felt really good today. 70 kg is definately feeling lighter now, had no problems with the 10 reps and 85 kg felt a lot lighter than last time I did that weight. So I AM progressing, even though it may be slow :)
Bench was not that good, it's really slow on this one. I did 2 extra sets of 40 kg with 8 reps each after I had finished the barbell rows and pull-ups. This is one of the lifts I have to work hard on when I start a new program, which probably won't be that long.


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 Post subject: Re: Quest for strength!
PostPosted: Thu Feb 24, 2011 3:57 pm 
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Joined: Mon Oct 18, 2010 3:45 pm
Posts: 84
Didn't have time to work out yesterday, so I did the following today:

Squat:
50 kg 1x10
70 kg 2x5
90 kg 5x5

Overhead Press:
22 kg 1x8
32,5 kg 5x5

Deadlift:
50 kg 1x5
70 kg 1x5
90 kg 1x5

Pull-ups with 6 kg sandbag: 3x5
Dips: 2x10, and then some weighted crunches to finish off


Well the squat was definately harder today, but I'm very positve about next week. I should hit 100 kg 5x5 in two weeks or less.
OHP felt good, not a lot of trouble there.
Deadlift also felt really good, I'm positve about 5 reps of 95 kg next time.
Took 10 min. break after deadlifts and then tried out weighted pull-ups for the first time. The last reps of each set, and especially the last two reps of last set was KILLER.. Really had to squeeze out all I had, but I did it, and it is very big progress in my opinion - really happy with it :)

If I feel for it and my arms are good, I'm gonna go down and do bench press/barbell rows and pull-ups tomorrow. No squatting until Monday, but I think I do the rest tomorrow. We'll see in the morning :)


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 Post subject: Re: Quest for strength!
PostPosted: Fri Feb 25, 2011 1:35 pm 
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Joined: Mon Oct 18, 2010 3:45 pm
Posts: 84
Okay, was a bit sore, but I couldn't help going to the gym anyways :D

Bench:
50 kg: 5,5,4,4,3
42.5 kg: 1x8

Barbell rows:
42.5 kg: 3x5

Incline chest pulldowns:
40 kg 2x8

Pull-ups: 3xF


All in all, less than 45 minutes workout today, but it felt good doing something. Definately not satisfied with the bench, but hopefully I will make it Wednesday. I did bench 50 kg 5x5 a few weeks ago, but that was not full ROM, something that I am very aware of doing now. Arms fully extended and the bar touching the chest every rep.
Going to rest this whole weekend and then hammer some weights again Monday!


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 Post subject: Re: Quest for strength!
PostPosted: Mon Feb 28, 2011 12:54 pm 
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Joined: Mon Oct 18, 2010 3:45 pm
Posts: 84
28/2 2011

Squats:
50 kg 1x10
70 kg 2x5
92.5 kg 5x5

Overhead press:
20 kg 1x10
35 kg 5x5

Deadlift:
50 kg 1x5
70 kg 1x5
95 kg 1x5

Pull-ups:
3x5

Squats were hard, form wasn't the best. Will be better next time.
Overhead press, had to squeeze it on the last reps but I'm optimistic about Friday.
Deadlift was not that good. Form was not the best, and 95 kg did not go up as easy as 90 last week. I'm gonna do 95 again Friday and do it with perfect form before I move on to 100. But I'm almost there now :)
Pull-ups, focused on good form. Almost hanging dead between every rep, and lifting up to the chest almost.


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 Post subject: Re: Quest for strength!
PostPosted: Wed Mar 02, 2011 1:07 pm 
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Joined: Mon Oct 18, 2010 3:45 pm
Posts: 84
Bench:
50 kg 5x5

Squat:
50 kg 1x7
70 kg 1x7
80 kg 3x6

Barbell Rows:
45 kg 3x8

Dips: 3x5

Trained with two friends today and they had a new program where they started with benching, so I started with that as well so I could just work in with them. No warm-up, just jumped right into it and it went pretty well. I had to get a spot on the very last rep, but I figured that I need to move the weight up now so I can get used to the heavier weights so that 50 kg will seem easier next time I do it. So 52.5 kg on Monday and we'll see how that goes. Hopefully I will have a spotter there as well.
Squats, did 'em light today 'cause I was really sore yesterday and still feeling a tiny bit today. Want to recover a bit more before doing 95 kg Friday. But I'm gonna nail those 5 sets, no doubt!
Barbell Rows, felt rather easy today. Gonna up the weight next time, but will probably keep it at 8 reps pr. set.
Finished with bodyweight dips to hit chest and triceps a little more. No pull-ups or core today.


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 Post subject: Re: Quest for strength!
PostPosted: Wed Mar 02, 2011 5:47 pm 
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Rabbit
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Joined: Mon Mar 02, 2009 7:29 pm
Posts: 170
Location: Liverpool, England
Ah your lifting in KG's, you in europe then?

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 Post subject: Re: Quest for strength!
PostPosted: Thu Mar 03, 2011 9:13 am 
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Joined: Mon Oct 18, 2010 3:45 pm
Posts: 84
Yes, I am actually danish :)


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 Post subject: Re: Quest for strength!
PostPosted: Fri Mar 04, 2011 12:33 pm 
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Joined: Mon Oct 18, 2010 3:45 pm
Posts: 84
Did half an hour of training before class with a friend. Just some sets of pull-ups, dips and bodyweight squats. Nothing special. Then after school, did the following:

Squat:
60 kg 1x10
80 kg 1x5
95 kg 5x5

Overhead Press:
30 kg 1x10
37.5 kg 5x5

Deadlift:
70 kg 1x5
95 kg 1x2

Pull-ups: 9,5,5
Dips: 5,5,5

The squats took my breath completely away today. Almost couldn't finish the last set and I can imagine my form wasn't pretty here. I finished it, but it was tough.
Was tired after this but I managed to do 37.5 kg on overhead press anyways. I jerked the last rep on 5th set, but just like bench I wanna get used to some heavier weights and then I'm sure 37.5 kg will feel much easier in a couple of weeks.
I was in a bit of a hurry, only about 50 minutes to train in, so after the Press I was so exhausted that I couldn't even do 5 reps of 95 kg deadlift. Gave up and went to band practice, then afterwards, couple of hours later, the gym was still open so I went down and did 3 sets of pull-ups and dips.

I am not sure whether or not to continue to squat 3 times a week. It's getting really heavy to max out every single time, so I am thinking about squatting only Monday and Friday. I'm not really sure how it's gonna work out, but I will try some things out over the next weeks and see how it goes. It's about time for a new program anyways, but I quite like this one, so I think I will stay on something similar until the summerbreak. Maybe change the number of sets/reps a bit, but the overall form fits me quite well at the moment.


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 Post subject: Re: Quest for strength!
PostPosted: Fri Mar 04, 2011 5:07 pm 
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Rabbit
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Joined: Mon Mar 02, 2009 7:29 pm
Posts: 170
Location: Liverpool, England
oneoranother wrote:
Yes, I am actually danish :)


Ah very good! Goddag!

Training looking solid 8)

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Most atheists see themselves as realists - their atheism is a part of their willingness to square up to the world as it is and face it without recourse to superstition or comforting fictions about a life to come or a benevolent power looking after us.


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 Post subject: Re: Quest for strength!
PostPosted: Mon Mar 07, 2011 12:19 pm 
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Joined: Mon Oct 18, 2010 3:45 pm
Posts: 84
Thank you/ tak ;)



Today's workout:

Squat:
50 kg 1x10
70 kg 3x6

Bench:
52.5 kg 5,5,3,3,3

BB-rows:
45 kg 3x8

Dips: 3x5
Crunches and hanging knee raises

I did some core exercises and squats in gym class today, so I wasn't up for squatting 95 kg 5x5. Did some light sets and moved on. Going heavy Wednesday.
I didn't warm up on the bench, just like last time. It seems to be going okay. I did the two sets all by myself and then for the last 3 sets I had my spotter assist me on the last to two reps so I did what I could on my own and then when I couldn't get it up, he held a hand under the bar and assisted it. That way I got 5 reps for each set and a little more pump out of it, but I'm still only counting the reps I did on my own. Gonna try something similar next time if there's someone around and hopefully I will be able to do it on my own in 1 or 2 workouts.
Finished with dips and a little core work, but I was in a hurry so nothing special.


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 Post subject: Re: Quest for strength!
PostPosted: Wed Mar 09, 2011 12:50 pm 
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Rabbit

Joined: Mon Oct 18, 2010 3:45 pm
Posts: 84
Squat:
50 kg 1x10
70 kg 1x5
85 kg 1x5
97,5 kg 5x5

Overhead Press:
30 kg 1x5
40 kg 5,5,5,4,4

Deadlift:
50 kg 1x5
70 kg 1x5
95 kg 1x3
100 kg 1x3

Chinups: 2x8

WUHU! Had a killer workout, finally getting those magical 100 kg on deadlifts - well at least magical for me, this is a lot for me :D
Started with squats, and I could really feel it afterwards, I was really exhausted. But I made it. Monday is gonna be 100 kg 5x5 and after that I think I am going to deload and lift a little less weight for a little more reps.
Overhead Press was a killer, I didn't make the last two sets but I was close and I'm sure I'm gonna nail it next time.
Deadlift, oh boy, this felt good! I was still exhausted from the squats and OHP but as I lifted the 95 kg I could feel it going up rather easy so I went for 100 afterwards. I think my form was okay, I could really feel it in my lower back muscles after the lifts, but it was not in a bad way at all. Pretty sure I will have some DOMS in the legs tomorrow, though :D
Finished with chinups and called it a day. Hell yeah!


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 Post subject: Re: Quest for strength!
PostPosted: Thu Mar 10, 2011 6:32 am 
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Rabbit

Joined: Thu Aug 19, 2010 10:43 pm
Posts: 169
Location: China
Lookin' solid and consistent there oneoranother! Keep it up man!
BTW, what's your weight these days?
If you're doing SL5x5, I would encourage you to follow what's outlined in the SL 5x5 report and not deload until you fail to get 5x5 at the same weight 3 consecutive sessions. (3 W/O's at 100kg and NOT reaching 5X5 all three times)
Just make sure you're eating BIG and foam rolling...squatting three days a week is TOUGH! But, stick with it and ride out the progress as long as you can. :) ...just my .02... You can do it! :)


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 Post subject: Re: Quest for strength!
PostPosted: Thu Mar 10, 2011 12:00 pm 
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Rabbit

Joined: Mon Oct 18, 2010 3:45 pm
Posts: 84
Weight has been up to 65 kg the last three mornings, so I'm gaining steadily. Fat percentage acutally went down a tiiiiny bit also.

I'm not really sure what to do. I have about 3 months until summerbreak which means nearly 2 months without barbells. So maybe I should just stick with Stronglifts until that time, but I am also eager to get some more running in and that is kind of hard when squatting 3 times a week. Like I said, I think I will just try out some things and see how it goes. I am going to stay on the 5x5 routine for bench and millitary press anyways, so yeah. I'll do what I feel for - thanks for the support :)


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 Post subject: Re: Quest for strength!
PostPosted: Sat Mar 12, 2011 3:35 am 
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Rabbit

Joined: Mon Oct 18, 2010 3:45 pm
Posts: 84
Yesterday's workout went like this:

Bench press:
52.5 kg 5x5

Barbell rows:
50 kg 3x8

Hanging knee raises: 2x10

Superset:
Chinups/Crunches/Dips/Planks (4 sets of each)

Did the bench press all by my self. Will move on to 55 kg next time. YEAH!


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 Post subject: Re: Quest for strength!
PostPosted: Sun Mar 13, 2011 3:29 am 
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Rabbit

Joined: Mon Oct 18, 2010 3:45 pm
Posts: 84
Did 35 pushups this morning - some months ago I could do 24! Weight has gone up 5 kg since then and when I think about it, I have not done a lot of pushups since then, so it must be the bench pressing that is working. Just imagine what I could do if I actually started doing pushups :lol:


Well, next week I am gonna workout 4 days. Bench monday/thursday and deadlift tuesday/friday. Squat Monday and Thursday I think. The week after I'm gonna be on a trip with my class, so no working out for a week. I'm gonna do pushups, ab work and pull-ups if I can find a place to do them. It's gonna be fun anyways!

So bench pressing tomorrow, see you then!


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