xphilx Posted November 4, 2009 Author Share Posted November 4, 2009 thanks! Link to comment Share on other sites More sharing options...
xphilx Posted November 6, 2009 Author Share Posted November 6, 2009 Squats60x580x5100x5110x5127,5x3100x8 Bench Press45x565x575x585x595x375x8 Pull-Ups+5x3+5x3+5x3 Additional ExercisesPushdowns45x10, 45x8, 45x8Incline Dumbbell Hammer-Curls (PITT)16x30 + rotator cuff Link to comment Share on other sites More sharing options...
xphilx Posted November 9, 2009 Author Share Posted November 9, 2009 Squats60x580x5100x5115x5127,5x5 Bench Press45x565x575x585x595x4 (+1) Pull-Ups+5x5+5x5+5x5+5x4+5x4 Additional ExercisesCrunches4x20 + rotator cuff squats were really really heavy. bench was damn close again, will try the 97,5kg on friday.lower back was sore so no straight deads today. Link to comment Share on other sites More sharing options...
xphilx Posted November 11, 2009 Author Share Posted November 11, 2009 Squats60x580x5100x5100x5 Military Press35x545x550x555x4 Deadlift80x5110x5120x5137,5x5 Additional ExercisesCrunches3x20Seated Calf Raise59,5x15, 59,5x15, 59,5x15 + rotator cuff deads felt much easier than last week. http://www.merkur-online.de/bilder/2009/09/14/466799/1253935252-robert-enke.9.jpg R.I.P. Link to comment Share on other sites More sharing options...
xphilx Posted November 13, 2009 Author Share Posted November 13, 2009 Squats60x580x5100x5115x5130x3100x8 Bench Press45x565x575x585x597,5x275x8 Pull-Ups+5x3+5x3+5x3 Additional ExercisesPushdowns45x10, 45x10, 45x8Incline Dumbbell Hammer-Curls (PITT)18x20 + rotator cuff again the squats were really heavy. Link to comment Share on other sites More sharing options...
sosso Posted November 14, 2009 Share Posted November 14, 2009 Squats are getting heavy for me too. I think I'm going to reduce the weights in the first four sets, so that I'm not so worn out before the last heavy set. Link to comment Share on other sites More sharing options...
xphilx Posted November 14, 2009 Author Share Posted November 14, 2009 that could be an option but i think it's hard to compare the htwo of us on that one since you're already much stronger than i am. i guess it's normal that one can't always make progress on all three lifts equally. the squat was always the the easiest lift to make progress for me, now it gets harder but therefore the deads and bench seem to go up easier. Link to comment Share on other sites More sharing options...
xphilx Posted November 16, 2009 Author Share Posted November 16, 2009 Squats60x585x5105x5120x5130x5 Bench Press45x565x575x585x595x5 Pull-Ups+5x5+5x5+5x5+5x5+5x4 Additional ExercisesCrunches4x20 + rotator cuff yeah buddy! Link to comment Share on other sites More sharing options...
xjohanx Posted November 16, 2009 Share Posted November 16, 2009 I wish I could squat like you man. Your progress is awesome. However you should tell your gf to stop calling me skinny Link to comment Share on other sites More sharing options...
xphilx Posted November 16, 2009 Author Share Posted November 16, 2009 thanks man! haha, i don't think that she means skinny like no muscles but more like skinny in the sense of no body fat at all, which is true and as far as i think pretty good. Link to comment Share on other sites More sharing options...
ralst Posted November 16, 2009 Share Posted November 16, 2009 Looks like the routine is working really well for you, xphilx. Those squats numbers are looking good Link to comment Share on other sites More sharing options...
xphilx Posted November 16, 2009 Author Share Posted November 16, 2009 thanks man! yeah, the program works really good for me and i'm pretty satisfied with the results so far. Link to comment Share on other sites More sharing options...
xphilx Posted November 18, 2009 Author Share Posted November 18, 2009 Squats60x585x5105x5105x5 Military Press35x545x550x555x4 Deadlift90x5110x5125x5140x5 Additional ExercisesCrunches3x20Seated Calf Raise62x15, 62x15, 62x15 + rotator cuff i'm making absolutely no progress at the military press. wtf? Link to comment Share on other sites More sharing options...
vivalasvegans Posted November 18, 2009 Share Posted November 18, 2009 awesome consistency Link to comment Share on other sites More sharing options...
xphilx Posted November 18, 2009 Author Share Posted November 18, 2009 thank you! Link to comment Share on other sites More sharing options...
sosso Posted November 18, 2009 Share Posted November 18, 2009 i'm making absolutely no progress at the military press. wtf? I haven't made much progress with it either. Maybe try push presses for a while. I did those with heavier weights for a while and went back to strict presses and found that my strength had improved a bit. Link to comment Share on other sites More sharing options...
xphilx Posted November 18, 2009 Author Share Posted November 18, 2009 the push press i actually a good idea and i'm convinced that it's a very usefull exercise but when i did it a while ago i always had problems with pain in my wrists and shoulders. i guess it's just not my exercise. Link to comment Share on other sites More sharing options...
npx Posted November 19, 2009 Share Posted November 19, 2009 I did 6 weeks of dumbell presses without back support instead of military press, that took me over my plateau. But pushpress and other variations is probably equally good. The only thing with push press is that it is depressing to go down in weights again when you switch back. Link to comment Share on other sites More sharing options...
xphilx Posted November 19, 2009 Author Share Posted November 19, 2009 i thought about doing cluster reps to get over that plateau, i'll try that next time i think. thanks for all your tips guys! Link to comment Share on other sites More sharing options...
bronco Posted November 19, 2009 Share Posted November 19, 2009 thanks man! i didn't even know that you're active on this board until now. cool to see you here, checking out my log. Well, I dont post so much and also dont read the log so much . I noticed you've made a deadlift PB since last time I visited, good work . Link to comment Share on other sites More sharing options...
xphilx Posted November 19, 2009 Author Share Posted November 19, 2009 thanks! Link to comment Share on other sites More sharing options...
xphilx Posted November 20, 2009 Author Share Posted November 20, 2009 Squats60x585x5105x5120x5132,5x1100x8 Bench Press45x565x575x585x597,5x2 (+1)75x8 Pull-Ups3x6 Additional ExercisesPushdowns45x10, 45x10, 45x9Incline Dumbbell Hammer-Curls (PITT)17,5x~25 + rotator cuff trained in another gym today and found out that the bar that i use for squats, deads and military press is obviously not 5kg heavier as a normal bar. a trainer and another guy in my gy once told me so and i believed it. so you can take-off 5kg from all squats, deads and mp i did and of course also from my squat and dead pb's. Link to comment Share on other sites More sharing options...
xphilx Posted November 23, 2009 Author Share Posted November 23, 2009 Squats60x580x5100x5115x5127,5x5 Bench Press45x565x575x585x597,5x3 (+2) Pull-Ups+5x8+5x5+5x5 Additional ExercisesCrunches4x20 + rotator cuff had to train early, what i actually prefer. i'm satisfied with what i did today. doing pull-ups now as it's recommended in starting strength: 3 unweighted sets on friday, 3 weighted ones on monday. all to failure. Link to comment Share on other sites More sharing options...
xphilx Posted November 25, 2009 Author Share Posted November 25, 2009 Frontsquats Military Press30x540x545x550x0 Deadlift85x5110x5120x5137,5x4 Additional ExercisesCrunches3x20Seated Calf Raise64,5x15, 64,5x15, 64,5x15 + rotator cuff no comment... Link to comment Share on other sites More sharing options...
vivalasvegans Posted November 26, 2009 Share Posted November 26, 2009 it's u.s. thanksgiving. one of the things i'm thankful for is the title of your workout log. i think about it sometimes when i doubt i can lift another rep. Link to comment Share on other sites More sharing options...
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