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 Post subject: Re: Quest for strength!
PostPosted: Mon Mar 14, 2011 12:09 pm 
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Rabbit

Joined: Mon Oct 18, 2010 3:45 pm
Posts: 84
Squat:
50 kg 1x5
70 kg 1x5
80 kg 1x3
90 kg 1x3
100 kg 3x5

Bench:
50 kg 5x5 (+2)

BB-rows:
50 kg 5x5

Dips: 3x8 (superset with crunches in between)

When I had done the first couple of warm-up sets I could already tell this wouldn't be good. By the end of third set of 100 kg I was so exhausted I couldn't do more. It wasn't my legs as much as my back, so I decided to call it quit and move on. My spotter wasn't there today, so I didn't want to do 55 kg bench and only complete the first set or two. So I did 50 kg with good form and actually managed 7 reps on the last set.
Barbell rows was a bit tough but I think I'll move up in weight Thursday. Hopefully I can do 5x5 on the squats also.

I'm still going to aim for deadlifting tomorrow. Like I mentioned, no barbells next week so I might as well be exhausted by the end of this week cause I will have plenty of time to recover. Will be back tomorrow!


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 Post subject: Re: Quest for strength!
PostPosted: Wed Mar 16, 2011 12:08 pm 
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Rabbit

Joined: Mon Oct 18, 2010 3:45 pm
Posts: 84
Yesterday, Thursday:

OHP:
30 kg 1x5
40 kg 5,5,5,5,4 (ONE rep, AARGH)

Deadlift:
70 kg 1x5
80 kg 1x5
90 kg 1x3
100 kg 1x3 (lost focus, so stopped)

Pull-ups:
3x5 - crunches between sets


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 Post subject: Re: Quest for strength!
PostPosted: Wed Mar 16, 2011 1:32 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:
100 kg 1x3 (lost focus, so stopped)


Very wise move!
I lost focus on Boxing day 2009 and compacted a disc, 3 weeks of agony and pretty much a year of gradual improvement.

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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: Fri Mar 18, 2011 1:20 pm 
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Rabbit

Joined: Mon Oct 18, 2010 3:45 pm
Posts: 84
Thursday: Woke up with a cold and zero energy. Went to the gym after school, but I stopped after short time. Was not in the mood at all. In addition I had no spotter, so I didn't take chances with bench. Might have been able to do more reps on 55 kg, but I didn't want to fail without a spotter at that time.

Bench:
50 kg 1x5
55 kg 4,3,3
50 kg 1x5

Bb-rows:
50 kg 3x5

That was it, had no energy.


Today Friday: Much more energy in the morning. Went to the gym after school.

OHP:
30 kg 1x6
40 kg 5x5

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

Pull-ups with 6 kg sandbag:
5,5,8 (dropped the sandbag after 5 reps and took 3 more)

Dips:
8,8,12

Chin-ups:
3x8 (with crunches in between)


100 kg felt much easier than last time. Focused on flexing all muscles at the bottom before lifting and it felt good. Now it's 9 days without barbells so I am going to rest and get energy in that time. Think I will do push-ups in the morning and see where it goes. I leave for my trip Sunday and will be back Friday night.

Work hard :)


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 Post subject: Re: Quest for strength!
PostPosted: Mon Mar 28, 2011 9:21 am 
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Rabbit

Joined: Mon Oct 18, 2010 3:45 pm
Posts: 84
Squat:
50 kg 1x5
70 kg 1x5
90 kg 1x5
100 kg 1x3
105 kg 1x1
110 kg 1x1

Bench:
50 kg 2x5
55 kg 4,3
50 kg 2x5
45 kg 2x8

Cable rows: 3 sets

Pull-ups: 10

Wanted to test my max squat just for fun. I managed 110 kg, but I still think I want to start working a little lower weight. We'll see.
Don't know what's happening with bench. Still cannot seem to do the 55 kg. It might be that I am not eating enough, so I am considering just stuffing myself completely the next 2 months and then cut in the summer when I don't have access to heavy barbells anyways.
Did some cable rows, wasn't really up for barbell rows. Finished with 1 set of 10 pull-ups. Not deadhanging but I think still pretty good, considering I had more left in the tank afterwards.


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 Post subject: Re: Quest for strength!
PostPosted: Mon Mar 28, 2011 6:51 pm 
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Rabbit

Joined: Thu Aug 19, 2010 10:43 pm
Posts: 169
Location: China
GLad to see you back! nice squat numbers! remember to be patient and consistent and the numbers will keep going up! :)

For eating, don't eat to get fat. If you start gaining too much fat, cut back a little bit. Don't watch the scale, watch the mirror! :) ...the goal should be gaining LEAN mass. PEACE!


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 Post subject: Re: Quest for strength!
PostPosted: Wed Mar 30, 2011 11:18 am 
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Rabbit

Joined: Mon Oct 18, 2010 3:45 pm
Posts: 84
I'll do my best :)


Today:

OHP:
30 kg 1x5
42.5 kg 4,1
40 kg 5,5,4,5
30 kg 1x8

Deadlift:
50 kg 1x5
70 kg 1x5
90 kg 1x5
100 kg 1x3
105 kg 1x1

Missed the press again. Decided to drop the weight and it went okay. Will just have to push on hard.

Deadlift, went with only one rep of 105. My body told me to stop, and being the nice person I am I said: "Okay, but next time I wanna do 5 reps." And so we made a deal.

Finished with some pull-ups, chin-ups and cable rows.


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 Post subject: Re: Quest for strength!
PostPosted: Fri Apr 01, 2011 11:18 am 
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Rabbit

Joined: Mon Oct 18, 2010 3:45 pm
Posts: 84
Bench:
55 kg 5x5

Squats:
50 kg 1x8
70 kg 1x8
80 kg 1x8

Cable rows:
40 kg 1x8
45 kg 1x8
50 kg 1x8


I was really happy that I made the 55 kg. I don't know what I did different from last time where I only managed one set, but whatever it was, it worked.
I wasn't really in the mood for squats, and I was also short on time, so I did squats and rows in between each other, squats/rows/rest/etc. Finished off with some pull-ups.


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 Post subject: Re: Quest for strength!
PostPosted: Fri Apr 01, 2011 12:32 pm 
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Elephant
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Joined: Thu Apr 09, 2009 8:53 am
Posts: 1481
Location: Scotland
Nice squat 1RM. Why not start madcow if you're getting tired of squatting? Still 3x a week, only one heavy top set on day 1/3 and day 2 is a light day. Assistance is funner and more solid.

http://www.vicjg.com/aspx/madcowint.aspx

Pop in your numbers give it a look.

Gives you more appropriate recovery time and proper numbers to aim for instead of trying your best for 5x5 at a certain weight and deloading.

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My training log brushteeth


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 Post subject: Re: Quest for strength!
PostPosted: Sun Apr 03, 2011 2:00 pm 
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Rabbit

Joined: Mon Oct 18, 2010 3:45 pm
Posts: 84
I have been looking at Madcow and I will start it after the summer break. I have only 6 or 7 weeks left before the 2 months with no access to gym, so until then I will just continue the ABA-routine with squatting on the bench days. But I am looking to forward to start the madcow program, it looks really pleasant and I have heard good things about it. Have you tried it out, chewy?


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 Post subject: Re: Quest for strength!
PostPosted: Sun Apr 03, 2011 3:51 pm 
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Elephant
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Joined: Thu Apr 09, 2009 8:53 am
Posts: 1481
Location: Scotland
Starting madcow tomorrow along with a mate, and my other friend started it last week. We can be your guinea pigs ;)

_________________
My training log brushteeth


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 Post subject: Re: Quest for strength!
PostPosted: Mon Apr 04, 2011 2:35 pm 
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Rabbit

Joined: Mon Oct 18, 2010 3:45 pm
Posts: 84
Sounds like a plan, I will be reading your log then! :)


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 Post subject: Re: Quest for strength!
PostPosted: Wed Apr 06, 2011 9:15 am 
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Rabbit

Joined: Mon Oct 18, 2010 3:45 pm
Posts: 84
Squat:
50 kg 1x5
60 kg 1x5
70 kg 1x5
80 kg 1x5
90 kg 1x5

Bench:
50 kg 3x5
45 kg 2x8

Cable rows:
45 kg 3x10

I have been doing a lot of push-ups the last couple of days (training for one-arm push-ups) so that is probably why 50 kg felt so much heavier than usual. I didn't bother going for 57.5 when I was so tired, so I just did light weight. Will try and rest more until next time so my muscles have time to repair.


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 Post subject: Re: Quest for strength!
PostPosted: Mon Apr 11, 2011 1:04 pm 
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Rabbit

Joined: Mon Oct 18, 2010 3:45 pm
Posts: 84
Didn't get to train Friday as I was very busy with a lot of things all weekend. Today I only had ½ hour to train in, so I went down to the gym and deadlifted:

50 kg 1x5
70 kg 1x5
90 kg 1x5
105 kg 1x3
90 kg 1x3

DON*T KNOW WHAT IS HAPPENING!! I just can't seem to do those 105 kg, it just feels weird. And even when I deloaded afterwards, I had to stop after the third rep 'cause my back kept bending and I couldn't seem to concentrate at all. Very frustrating!

After that I did military press:
37.5 kg: 3x5

Like mentioned, I only had like 25 minutes, so I had to stop after three sets. After school however, I had a little spare time so I went down again and did 3 sets of chinups, 3 sets of cable rows, couple sets of dips and then a set of pull-ups. I really hope the numbers is gonna go up before the summer break, which I am by the way actually looking forward to. Not being able to use barbells and only light dumbells I am gonna have a hell of a fun time doing bodyweight exercises and more fitness oriented workouts. I am going to work my way up to one-armed push-ups from the floor (right now I can do 5 with my arms on the seat of a chair, so that should be an achievable goal).
Anyways, one positive thing I can report on is that my bodyfat had gone down with 1% since last time I checked and weight had increased with like ½ kg or something. So progress is still slower than before, but it is happening.
Can't wait for my lifting numbers to go up and I can't wait for SUMMER! It's right around the corner :D


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 Post subject: Re: Quest for strength!
PostPosted: Wed Apr 13, 2011 2:15 pm 
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Rabbit

Joined: Mon Oct 18, 2010 3:45 pm
Posts: 84
45 minute workout in the morning before class:

Bench:
50 kg 1x5
55 kg 5,5,4,4,4

Cable rows:
40 kg 3x8
50 kg 3x6

Lying leg raises: 3 sets

Went to school. Then 40 minute workout during lunch break:

Squats:
50 kg 1x5
60 kg 1x5
70 kg 1x5
80 kg 1x5
90 kg 1x5
100 kg 1x5

Barbell rows:
50 kg 3x5

Cable rows:
50 kg 3x6

Dead-hang pullups:
3x5

Lying leg raises: 3 sets



Bench was with proper form which means touching the chest between every rep (must admit that I probably don't always to that) and a controlled, focused movement. Even though I didn't make all the five sets, I felt like I was getting stronger on this exercise.


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