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 Post subject: Re: Quest for strength!
PostPosted: Sat Apr 16, 2011 3:21 am 
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Rabbit

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

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

Seated Overhead Press:
35 kg 3x5

Standing Overhead Press:
35 kg 3x5

Pull-ups:
3x5

Finished with lying leg raises.

Had to fight for the last rep on the deadlift. It did not feel easy. Tried seated OHP for a change, and I must say I like the standing better. Though, it felt like I was isolating shoulders better when seated.

Gym is closed next week so it's bodyweight training time. Luckily the weather is getting better, so I can run and I can find a playground to do pull-ups at. I will work on one-arm push-ups, do ab work, pistol squats and whatever I can think of.


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 Post subject: Re: Quest for strength!
PostPosted: Thu Apr 21, 2011 1:12 pm 
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Rabbit

Joined: Mon Oct 18, 2010 3:45 pm
Posts: 84
After an extremely active week with running everyday and lots of push-ups and pull-ups, I've decided to try and follow this program for some time: http://www.fiftypullups.com/ It is a 3 times a week program, so it will fit in nicely with my weightlifting routine. I am taking a pull-up test tomorrow, and I should be able to do 6 good pull-ups which is what it takes to qualify for level 3. I will then start the program Monday (gym doesn't open until Tuesday anyways) and then hopefully it will fit so that I can do both the pull-ups and the weights Monday, Wednesday and Friday as usual, and progress on both. I love bodyweight exercises, and it is what I will have to rely on during summer. Also today I took a long run in the forrest, stopping and finding big branches that I could press and curl. Felt nice and pumped afterwards! :D


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 Post subject: Re: Quest for strength!
PostPosted: Mon May 02, 2011 9:19 am 
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Rabbit

Joined: Mon Oct 18, 2010 3:45 pm
Posts: 84
Warmed up with my pull-up program.

Bench:
57.5 kg 5,5,4,4,2

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

Cable rows:
50 kg 3x7

Bench is okay, will nail it in one or two more attempts. Squats SUCK! I am getting so fed up with these. I used to really like to squat, but I really can't find the enthusiasm for it right now. Think it will come after the summer break when I start Madcow. Right now I will just focus on getting my bench and deadlift up.


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 Post subject: Re: Quest for strength!
PostPosted: Wed May 04, 2011 6:50 am 
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Rabbit

Joined: Mon Oct 18, 2010 3:45 pm
Posts: 84
Warmed up with pull-ups.

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

DB ohp:
15 kg's: 4x7

Front squat:
40 kg 3x8

Not that bad of a session. Deadlift was not as easy as they should be, but they went up. Will need to eat more.
Tried dumbbells for the overhead press. Felt a really nice pump even though using a bit lighter weight. The balance work was a nice change from the usual. Finished with front squats, cause I have to get used to them for madcow. Did not feel it so much in the legs because of light weight, but it's hard holding the barbell up. Went really low, which is the good thing about these. Will get better!


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 Post subject: Re: Quest for strength!
PostPosted: Mon May 09, 2011 9:53 am 
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Rabbit

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

Bench:
57.5 kg: 5,4
50 kg: 3x8

Barbell rows:
60 kg 5x5

Leg press 130 kg 5x5 (did these inbetween the rows)

Monday:

Deadlifts:
50 kg 1x5
80 kg 1x5
95 kg 1x5
105 kg 1x5
110 kg 1x1

Finally got the 105. Looking forward to deadlifts again Friday. Felt pain in my right elbow when attempting military press, so I skipped that. Will go for a run in a moment and then attempt some dumbbell press when I get home.


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 Post subject: Re: Quest for strength!
PostPosted: Fri May 13, 2011 1:11 pm 
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Rabbit

Joined: Mon Oct 18, 2010 3:45 pm
Posts: 84
Wednesday:
Bench:
57.5 kg 2x5
52.5 kg 3x6
50 kg 1x8

Barbell Rows:
60 kg 3x5


Friday:

Deadlift:
50 kg 1x5
70 kg 1x5
95 kg 1x3
110 kg 1x3 (felt SO good, but I lost the grip.. I'm sure I will nail it Wednesday)
90 kg 1x5


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 Post subject: Re: Quest for strength!
PostPosted: Tue May 17, 2011 11:15 am 
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Rabbit

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

Squat:
50 kg 1x5
70 kg 1x5
90 kg 3x5

Military Press:
35 kg 5x5

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

Finished with planks and sit-ups.

Okay, so I've decided that the last month before the summer break is going to be a 3x5 routine for most lifts. Will do 5x5 on OHP untill I stall and then continue with 3x5, same goes with bench press where I will deload probably to 52.5 kg on Thursday, do 5x5 and then continue from there till I stall and then do 3x5 instead. I have about 5 weeks left before the 2 months without barbells, so my goal right now is basically to get as far as I can so that I can start Madcow in the autumn with some good weight. My goal right now is 125 kg for deadlift, 110 kg for squat and maybe 62.5 for bench. I don't really know, the squat felt weak today cause it's been a while since I've done it, but I'm just doing what I can and taking it easy. Deadlift felt great, except for my grip which seems a bit weak and slippery. It's getting better though, and I have come to like the deadlift again - great! :)


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 Post subject: Re: Quest for strength!
PostPosted: Thu May 19, 2011 12:10 pm 
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Rabbit

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

BB row:
52.5 kg 5x5

Squat:
50 kg 1x5
70 kg 3x5

Bench was eeeeeasy. Took short rest between set. Really nice feeling. The rows were also easy. I had really bad DOMs in my legs yesterday, as it was a long time since I squatted last, so took it easy today. Will go for a run tomorrow and then rest over the weekend so I am ready for squats and deadlifts Monday.


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 Post subject: Re: Quest for strength!
PostPosted: Mon May 23, 2011 7:49 am 
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Rabbit

Joined: Mon Oct 18, 2010 3:45 pm
Posts: 84
Squat:
50 kg 1x5
70 kg 1x5
95 kg 2x5

OHP:
37.5 kg 5x5

Deadlift:
50 kg 1x5
70 kg 1x5
95 kg 1x3
115 kg 1x1

Squat was weak, OHP was strong, deadlift was okay, but in the low end. Not so much to say.


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 Post subject: Re: Quest for strength!
PostPosted: Wed May 25, 2011 9:31 am 
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Rabbit

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

BB-row
55 kg 5x5

Very quick workout today. Started with pull-ups and finished with three supersets of pistol squat and push-ups on a stability ball.


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 Post subject: Re: Quest for strength!
PostPosted: Mon May 30, 2011 9:40 am 
Offline
Rabbit

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

OHP:
40 kg kg 3x5 (did not have time for two more sets, but I will do 5x5 Wednesday)

Deadlift:
50 kg 1x5
70 kg 1x5
100 kg 1x3
115 kg 0 (fail - squats had me worn out, better do the deadlifts first thing next time)
100 kg 1x5

Monday:
Bench:
57.5 kg 5x5 (yes! hope to make 60 kg in first attempt on Friday. Felt really strong today)

BB row:
57.5 kg 5x5

One set of dips and chin-ups to failure.


Finished the first 5 weeks of my pull-up program Friday. Will take a max test Wednesday I think, and then continue the program next week.


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 Post subject: Re: Quest for strength!
PostPosted: Sat Jun 04, 2011 3:29 am 
Offline
Rabbit

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

Deadlift:
50 kg 1x5
70 kg 1x5
90 kg 1x5
100 kg 1x5
115 kg 0 (argh! fail again! don't know what happened!)

OHP:
42.5 kg 5x5 (FINALLY!)


Friday:
Bench:
60 kg 5,3,4,3,3

BB-row:
60 kg 5x5

Bench:
60 kg 1x1
65 kg 1x1
50 kg 1x10

Wide-grip pull-ups: 1x9 (that's pretty good I think, considering it's wide grip and after workout!)


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 Post subject: Re: Quest for strength!
PostPosted: Sun Jun 12, 2011 4:52 am 
Offline
Rabbit

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

OHP:
45 kg 4,3,1

Deadlift:
50 kg 1x5
70 kg 1x5
90 kg 1x5
100 kg 1x5
115 kg (fail)

Wednesday:

Squat:
50 kg 1x8
70 kg 1x8
90 kg 1x8

Bench:
60 kg 5x5

BB-row:
60 kg 5x6

Friday:

OHP:
45 kg 4,4,3
40 kg 2x5

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


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 Post subject: Re: Quest for strength!
PostPosted: Sat Jun 18, 2011 5:48 pm 
Offline
Rabbit

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

Bench:
62.5 kg: 4,3,3,3,1

BB-rows:
62.5 kg 3x5

Friday:

Bench:
55 kg: 3x6
60 kg 1x1
65 kg 1x1
67.5 kg 1x1 (PR)

Deadlift:
50 kg 1x1
70 kg 1x1
90 kg 1x1
100 kg 1x1
110 kg 1x1
120 kg 1x1 (pr)
100 kg 1x5


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 Post subject: Re: Quest for strength!
PostPosted: Mon Jun 20, 2011 1:31 pm 
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Site Admin
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21037
Location: Austin, TX
Nice work!

Detailed list of exercises as usual!

Keep up the awesome work and congrats on the PR lifts! High Five!

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Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1


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