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Shut up and Squat!


xphilx
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yeah i'm surprised about the development with the pull-ups, too but at the same time i'm or course very satisfied with it.

 

ok, i understand that the light bench/squat days i'm doing are probably a bit confusing. what i'm trying to do with those is to use about 70% of my 1RM and do three sets of five reps, no progress. i'm focusing and form and tempo there. and what's so weird about me doing more weight on the bench than a few weeks before?

 

forget about it. from wednesday on i'll be on vacation and after that i'll be doing the 5x5 which is much easier to follow.

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Push:

 

Squats:

25x20, 45x10, 65x5, 80x1, 100x7, 100x5, 90x7, 90x6

Bench Press:

20x20, 40x10, 60x5, 70x1, 65x5, 65x5, 65x5

Dumbbell Shoulder Press

14x7, 22x7, 18x8, 16x9

Skull Crusher

27,5x8, 22,5x12, 22,5x10

Calve Raises (standing)

50x20, 55x12, 50x14

 

+ rotator cuff

+ 40min cardio

 

 

i had to lower the weight on the skull-crushers cause of some elbow pain. satisfied with the rest.

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Pull:

 

Pull-Ups (wide)

+7,5x5, +7,5x5, +7,5x5, +7,5x5, +7,5x5, x6

Bent-Over Rows

75x8, 70x9, 65x11

Leg-Curls

57x10, 57x7, 42x8

EZ-Curls

37,5x11, 37,5x7 -> 30x10, 30x12

 

+ abs

+ rear delts

+ 30min cardio

 

 

good day.

i will continue this log in august.

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  • 3 weeks later...

yeah, the first three weeks are supposed to be kind of a preparation. i don't work with my actual 5RM weights yet, although i'm pretty close to them now. the bench felt kinda heavy, though. probably because i was used to do the first set as the heaviest.

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