Fallen_Horse Posted March 11, 2010 Share Posted March 11, 2010 I like this log. Consistent, clean, compound, no chitchat. Keep rockin' it! Link to comment Share on other sites More sharing options...
sosso Posted March 14, 2010 Author Share Posted March 14, 2010 Thanks, that's the way I like it, although I don't mind a bit of chitchat. 14/03 Squat5 x 60 kg5 x 90 kg4 x 107.5 kg2 x 3 x 125 kg6 x 3 x 145 kg Bench5 x 50 kg5 x 60 kg5 x 5 x 70 kg Dumbbell Bench5 x 10 x 32.5 kg Link to comment Share on other sites More sharing options...
sosso Posted March 17, 2010 Author Share Posted March 17, 2010 17/03 Squat5 x 60 kg3 x 90 kg3 x 107.5 kg2 x 120 kg2 x 140 kg1 x 160 kg1 x 190 kg PB Bench3 x 50 kg3 x 60 kg2 x 70 kg2 x 80 kg1 x 90 kg1 x 110 kg PB2 x 100 kg8 x 80 kg I've already deadlifted 210, which was what I planned to do, so I'm going to leave it & will probably do these same cycles again, with the new 1RM's, then go for 115 bench, 200 squat, 220 deadlift.. That's The Plan anyway. I'm very happy with how things went today. I'll post the videos of the squat & bench soon. Link to comment Share on other sites More sharing options...
Jason X Posted March 17, 2010 Share Posted March 17, 2010 oh chit-chat. Just wanted to say that I could probably deadlift 210, too. for a rep...but my 210 is in good ole american pounds. I don't know how you did it, big fella. I mean, I can read how you did it. It's awesome. Link to comment Share on other sites More sharing options...
sosso Posted March 17, 2010 Author Share Posted March 17, 2010 Thanks http://www.youtube.com/watch?v=LPBmB5oVyRQ http://www.youtube.com/watch?v=1S3pKF5uFpE Link to comment Share on other sites More sharing options...
sosso Posted March 22, 2010 Author Share Posted March 22, 2010 Back at it after some recovery from last Wednesday & a weekend away. 22/03 Bench5 x 55 kg2 x 4 x 65 kg2 x 3 x 77.5 kg5 x 3 x 82.5 kg Squat5 x 60 kg5 x 90 kg2 x 5 x 115 kg5 x 5 x 130 kg Bench5 x 55 kg5 x 65 kg4 x 4 x 77.5 kg Link to comment Share on other sites More sharing options...
sosso Posted March 24, 2010 Author Share Posted March 24, 2010 24/03 Got some Titan deadlift socks yesterday, so I went in and did some deadlifting. Deadlift5 x 60 kg3 x 105 kg2 x 3 x 125 kg2 x 3 x 145 kg4 x 3 x 160 kg Incline Dumbbell Bench5 x 8 x 25 kg Rack Pull4 x 115 kg4 x 137.5 kg2 x 4 x 157.5 kg4 x 3 x 180 kg Link to comment Share on other sites More sharing options...
Jason X Posted March 24, 2010 Share Posted March 24, 2010 wait. deadlift socks? Do they make your back tougher? Do explain. edit: googled it. that makes sense. ha. I hope you got the white ones with the super 80's logo on them. they're sexy. Link to comment Share on other sites More sharing options...
sosso Posted March 24, 2010 Author Share Posted March 24, 2010 Yeah they're just to protect your shins. They're the same length as rugby socks but just a bit thicker. I have two pairs, one white & one black. Sexxxy. Link to comment Share on other sites More sharing options...
sosso Posted March 27, 2010 Author Share Posted March 27, 2010 27/03 Bench5 x 55 kg5 x 65 kg4 x 77.5 kg2 x 3 x 82.5 kg2 x 2 x 87.5 kg2 x 3 x 82.5 kg4 x 77.5 kg6 x 65 kg8 x 55 kg Dumbbell Bench3 x 8 x 75 lbs Squat5 x 60 kg5 x 95 kg2 x 4 x 115 kg2 x 3 x 132.5 kg5 x 3 x 142.5 kg Link to comment Share on other sites More sharing options...
sosso Posted March 30, 2010 Author Share Posted March 30, 2010 30/03 Squat5 x 60 kg5 x 95 kg4 x 115 kg2 x 3 x 132.5 kg5 x 2 x 152.5 kg Bench5 x 55 kg4 x 65 kg2 x 3 x 77.5 kg5 x 3 x 87.5 kg I have some videos of my bench training I might upload. Plate-Loaded Incline Press 4 x 6 x 87 kg Link to comment Share on other sites More sharing options...
sosso Posted April 1, 2010 Author Share Posted April 1, 2010 01/04 I went in and did some overhead stuff because it had been a pretty long time since I had done any. I went around 7:30 pm, which was a nice change, especially since it's getting a bit cooler at night here. Strict Press12 x bar6 x 40 kg3 x 5 x 62.5 kg Seated Dumbbell Press3 x 6 x 30 kg That's all. It was a pretty quick session. I'm sitting here drinking a carton of soy milk & eating some spinach, kale & rocket.. Link to comment Share on other sites More sharing options...
sosso Posted April 8, 2010 Author Share Posted April 8, 2010 06/04 Deadlift5 x 60 kg3 x 105 kg3 x 125 kg2 x 3 x 147.5 kg4 x 2 x 157.5 kg Bench6 x 55 kg6 x 65 kg4 x 6 x 72.5 kg Rack Pull4 x 115 kg4 x 137.5 kg2 x 4 x 157.5 kg4 x 4 x 167.5 kg 08/04 Squat5 x 60 kg5 x 95 kg4 x 115 kg2 x 3 x 132.5 kg5 x 2 x 152.5 kg Bench5 x 55 kg4 x 65 kg2 x 3 x 77.5 kg2 x 2 x 87.5 kg1 x 100 kg3 x 82.5 kg5 x 72.5 kg7 x 60 kg Dumbbell Bench3 x 7 x 75 lbs Link to comment Share on other sites More sharing options...
chewybaws Posted April 8, 2010 Share Posted April 8, 2010 I almost missed that 190kg squat on the last page! Incredible work man Do you follow any set routine for your working out, or do you just do reps/sets/weight as you feel? Link to comment Share on other sites More sharing options...
sosso Posted April 8, 2010 Author Share Posted April 8, 2010 Thanks chewy. I've been following a couple of Sheiko routines. Started with #29, then did #37, then tested my 1RM's and started #29 again, using those new 1RM's as the starting weights. http://elitefts.com/sheiko/ Here's an excel spreadsheet if anyone's interested - http://forum.bodybuilding.com/attachment.php?attachmentid=1840601&d=1243388073 Link to comment Share on other sites More sharing options...
sosso Posted April 12, 2010 Author Share Posted April 12, 2010 12/04 Squat5 x 60 kg5 x 105 kg4 x 125 kg2 x 3 x 142.5 kg4 x 2 x 162.5 kg Bench5 x 60 kg3 x 80 kg3 x 2 x 100 kg This wasn't the plan, but just felt like going a bit heavier. The bench routine kind of frustrates me. Squat3 x 60 kg3 x 115 kg3 x 132.5 kg4 x 3 x 152.5 kg Link to comment Share on other sites More sharing options...
sosso Posted April 14, 2010 Author Share Posted April 14, 2010 14/04 10cm Deficit Deadlift3 x 105 kg2 x 3 x 125 kg4 x 3 x 140 kg Bench5 x 60 kg3 x 80 kg2 x 3 x 90 kg3 x 2 x 95 kg10 x 60 kg I was planning to do some rack pulls but ran out of time. Got some work to catch up on now but might go back in tomorrow to finish what I missed today. Link to comment Share on other sites More sharing options...
sosso Posted April 18, 2010 Author Share Posted April 18, 2010 18/04 Squat5 x 60 kg5 x 95 kg4 x 115 kg3 x 130 kg6 x 3 x 150 kg Bench5 x 55 kg4 x 65 kg2 x 3 x 75 kg7 x 3 x 90 kg Strict Press5 x 4 x 55 kg Link to comment Share on other sites More sharing options...
sosso Posted April 21, 2010 Author Share Posted April 21, 2010 21/04 Squat5 x 60 kg5 x 95 kg4 x 115 kg2 x 3 x 132.5 kg5 x 3 x 152.5 kg Bench5 x 60 kg5 x 72.5 kg5 x 4 x 82.5 kg Dumbbell Flys5 x 10 x 15 kg Push Press2 x 5 x 70 kg Link to comment Share on other sites More sharing options...
Rob PMFF Posted April 21, 2010 Share Posted April 21, 2010 Hey congrats on the 100 kg benching. I know your PR is 110 kg last month, but still. Do you figure out your 1RM any particular way before you actually do it? Like any math formula? Or do you just put weight on the bar and try it out? Do you use a spotter when you do this? Link to comment Share on other sites More sharing options...
sosso Posted April 22, 2010 Author Share Posted April 22, 2010 Hey thanks Rob. With my 1RM attempts I don't use any set percentages for warm-ups, but if I was going to try a 200 kg squat, I might do this - 5 x 603 x 902 x 1201 x 1401 x 1701 x 200 Sometimes I use a spotter for bench press, but normally just count on the safety bars on the power rack. Link to comment Share on other sites More sharing options...
sosso Posted April 23, 2010 Author Share Posted April 23, 2010 23/04 Just went in for a quick workout today, to do what will probably be my only bodybuilding style workout for the year.. and even then, there wasn't much to it. Just did some shoulder stuff. Seated Dumbbell Press8 x 20 kg3 x 6 x 32.5 kg Dumbbell Arnold Press3 x 8 x 25 kg Then did a few clean and jerks with 60 kg.. So that was it.. I'll probably do deadlifts some time on the weekend. Link to comment Share on other sites More sharing options...
sosso Posted April 27, 2010 Author Share Posted April 27, 2010 27/04 Bench5 x 55 kg4 x 65 kg2 x 3 x 77.5 kg2 x 3 x 87.5 kg3 x 2 x 95 kg Deadlift5 x 60 kg3 x 105 kg3 x 125 kg2 x 3 x 147.5 kg2 x 3 x 167.5 kg3 x 2 x 180 kg3 x 2 x 167.5 kg That absolutely hammered me.. Bench5 x 55 kg5 x 65 kg4 x 5 x 77.5 kg Link to comment Share on other sites More sharing options...
sosso Posted April 29, 2010 Author Share Posted April 29, 2010 29/04 I trained tonight at about 7:30, which was a nice change. I normally go in the mornings but I think I'm going to start going around 7:30 more often because it's a lot quieter and cooler inside the gym with winter coming up pretty soon. Squat5 x 60 kg5 x 95 kg4 x 115 kg3 x 132.5 kg6 x 3 x 152.5 kg Bench5 x 60 kg3 x 80 kg2 x 90 kg3 x 3 x 100 kg2 x 10 x 60 kg Link to comment Share on other sites More sharing options...
sosso Posted May 2, 2010 Author Share Posted May 2, 2010 02/05 Day 1 of Sheiko #37 Bench5 x 55 kg2 x 4 x 65 kg2 x 3 x 77.5 kg5 x 3 x 82.5 kg Squat5 x 60 kg5 x 95 kg2 x 5 x 115 kg5 x 5 x 132.5 kg Bench6 x 55 kg2 x 6 x 65 kg4 x 6 x 72.5 kg Link to comment Share on other sites More sharing options...
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