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xCx - Oly Weightlifting log


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Friday (B) 19/7-09

 

Squat

Warm up sets: 5x20kg - 5x40kg - 5x60kg - 5x80kg - 3x90kg - 2x100kg

3x5 113kg (found a way to squat.. Found two boxes that is just the right hight for me to get under the bar and squat it from a dead stop.. The first rep is hard as fuck, but it's better than not doing squats at all I'll stay at the current weight until i find a new gym)

 

OH press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg

x4 - x4 - x3 65kg (failed my OHPs, but I'll get em' eventually)

 

Power cleans

3x5 70kg

 

Chin-ups

3x6

 

Weighted Sit-ups

3x10 (20kg) I like these so much that I'm gonna add em' for a while

Edited by xCx
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Sunday (A) - 21/07-09

 

Squat

Warm up sets: 5x20kg - 5x40kg - 5x60kg - 5x80kg - 3x90kg - 2x105kg

3x5 113kg

 

Bench press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg

3x5 72,5kg

 

Deadlift

Warm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg - 5x100kg - 3x110kg - 2x120kg - 2x130kg

2x5 140kg

 

Pull-ups

3x6

 

Weighted Sit-ups

x10 - x8 - x7 (25kg)

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(found a way to squat.. Found two boxes that is just the right hight for me to under the bar and squat it from a dead stop.. The first rep is hard as fuck, but it's better than not doing squats at all I'll stay at the current weight until i find a new gym)

 

Shit, starting from a dead stop. Hardcore Before I got my rack, I had the bar sitting on top of 2 chairs....I couldn't budge it. Had to clean/press it to get it on my shoulders (which was harder than the actual squats )

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  • 2 weeks later...

So, I've been taking some time off from my old gym.. The manager there just kept pissing me off and nagging me about how squatting free weights wasn't allowed, so for the sake of not arguing or punching the guy I joined a new gym.

 

The new gym is pretty cool. It's got everything i need. Also, i met another vegan guy there, which is pretty rare here in Denmark, haha. So right now I'm really motivated and ready to hit the weights hard!

 

I decided to stay at my current weights for my first workout at the new gym. Had to get a feel of the place and get comfortable with the new equipment.

 

Monday (B) 29/6-09

 

Squat

Warm up sets: 5x20kg - 5x40kg - 5x60kg - 5x80kg - 3x90kg - 2x100kg

3x5 113kg

 

OH press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg

3x5 63kg OHPs were really hard today. Gonna stay at this weight till they go up more smoothly

 

Power cleans

3x5 70kg The new place has bumper plates, so i got to throw the bar to the ground instead of catching it on my thighs, which was quite pleasing

 

Chin-ups

3x6

 

Weighted Sit-ups

3x10 (25kg)

Edited by xCx
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I nearly posted here earlier today saying you better not be slacking! Glad you found a new gym to meet your needs =] OH press are quickly becoming my least favorite exercise.

 

Haha! If you notice me slacking, please do yell and tell me to get my ass moving

 

OHPs are so freaking hard! Some say that deadlifts are hard, but seriously! heavy OHPs get my head so red i sometimes wonder if it might explode, haha.

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Thursday (A) - 02/07-09

 

All of my lifts seem heavier than usual, so I'm still staying at my current weight. I suspect that bar at my old gym might actually not have weighed 20kg. Either that or the lack of consistency this last month might finally have caught up with me, haha. Anyways! I'm just glad that non of my lifts have gone down.

 

Squat

Warm up sets: 5x20kg - 5x40kg - 5x60kg - 5x80kg - 3x90kg - 2x105kg

3x5 113kg

 

Bench press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg

3x5 72,5kg

 

Deadlift

Warm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg - 5x100kg - 3x110kg - 2x120kg - 2x130kg

1x5 140kg

 

Pull-ups

3x6

 

Weighted Sit-ups

3x10 (25kg)

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Saturday (B) 4/7-09

 

Squat

Warm up sets: 5x20kg - 5x40kg - 5x60kg - 5x80kg - 3x90kg - 2x100kg

1x5 113kg (Pulled something in my lower back doing the first rep of my second set. I Could've powered through the rest of the sets, but I really don't wanna trash my back, so i just racked it and went on to the next lift.)

 

OH press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg

3x5 63kg

 

Power cleans

3x5 70kg

 

Weighted Sit-ups

3x10 (25kg)

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Wednesday 8/07-09

 

Was too tired to update yesterday

 

Squat

Warm up sets: 5x20kg - 5x40kg - 5x60kg - 5x80kg - 3x90kg - 2x105kg

3x5 113kg (I could add more weight, but right now I'm trying to get my technique just right)

 

Bench press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg

3x5 73.5kg (finally got some more weight on one of my lifts, haha)

 

Deadlift

Warm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg - 5x100kg - 3x110kg - 2x120kg - 2x130kg

1x5 140kg

 

Pull-ups

3x5

 

Weighted Sit-ups

x15 - x10 - x10 (25kg)

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Friday (B) 10/7-09

 

Squat

Warm up sets: 5x20kg - 5x40kg - 5x60kg - 5x80kg - 3x90kg - 2x100kg

1x5 113kg (I need to have someone take a look at my squat technique.. I keep getting a weird sensation in my lower back when squatting)

 

OH press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg

3x5 65kg

 

Power cleans

3x5 73kg

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Post a video of you doing squats!

 

Maybe you could post it on the Squats topic in the Bodybuilding section and the subject would go back to Squats instead of pubic hair removal.

 

 

I just stumbled upon that thread the other day. It's a bit "out there"

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Post a video of you doing squats!

 

Maybe you could post it on the Squats topic in the Bodybuilding section and the subject would go back to Squats instead of pubic hair removal.

 

Does your lower back hurt when you're doing them?

 

I wouldn't really call it a painful sensation, but it's something i shouldn't be feeling that's for sure. I'll try and get some decent footage of my squat next time

 

nice workouts xCx

 

are you noticing results ?

 

Thanks JW SS and SL are both really good programs. I've gotten much stronger and gain quite a lot of mass, so I'm definitely seeing good results.

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Sunday 12/07-09

 

Sick and tired of having to deal with my lower back I figured I'd try and change things up a bit. I know I should keep at it and try to correct whatever is making my lower back dodgy, but I don't have anyone to turn to for advice or coaching. I'm gonna try and get a vid of my squat, and hopefully some of the wiser learned squatters can give me some pointers to what might be wrong. Until then I'm just gonna have fun and try out the oly squat

 

Oly Squat

Warm up sets: 5x20kg - 5x40kg - 5x50kg - 5x60kg - 3x70kg - 1x80

3x5 90kg - This was ridiculously hard!! I never i mind my would have thought oly squats would be this tough and I damn near didn't get out of the hole on the last rep, so I might drop the weight a bit more. I'm not 100% sure I'm doing it right, in fact I might be doing some weird Frankenstein PL/oly hybrid squat, but non the less I was having fun learning this style.

 

Bench press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg

3x5 75kg

 

Deadlift

Warm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg - 5x100kg - 3x110kg - 2x120kg - 1x130kg

1x5 140kg

 

Pull-ups

3x5

 

Weighted Sit-ups

3x7 (30kg)

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Wednesday (B) 15/7-09

 

Oly Squat

Warm up sets: 5x20kg - 5x40kg - 5x60kg - 5x80kg

3x5 90kg

 

OH press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg

3x5 65kg

 

Power cleans

Warm up sets: 5x50kg - 3x60 - 2x70

3x5 75kg

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Where's that squat video slacker?

 

Man! Haha, I'll have something ready as soon as my girlfriend (and the digicam) comes home from Portugal. That'll be sometime next month. Until then I'll be playing around with the Oly squat

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Friday 17/07-09

 

Oly Squat

Warm up sets: 5x20kg - 5x40kg - 5x50kg - 5x60kg - 3x70kg - 2x80 - 1x90

3x5 100kg (Starting to get the hang of the oly technique)

 

Bench press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg

3x5 76kg

 

Deadlift

Warm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg - 5x100kg - 3x110kg - 2x120kg - 1x130kg

1x5 140kg

 

Weighted Sit-ups

3x7 (30kg)

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A little training update from Cavallino.

 

I've managed to find a gym here, but it's pretty crappy though. There are no racks, only a smithmachine, so I bastardized the SS routine a bit.

 

Tuesday (B) 21/7-09

 

Sumo deadlift

Warm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg

3x5 100kg

 

OH press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg

3x5 66kg

 

Power cleans

Warm up sets: 5x50kg - 3x60 - 2x70

3x5 75kg

 

Weighted Sit-ups

3x10 30kg

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How's Italy??

 

It's pretty sweet Coming from Denmark I'm just glad I get to see the sun, haha. Back in Denmark we're lucky if we get three months of summer, otherwise it's just clouded and rainy.

 

 

Friday 24/07-09

 

Deadlift

Warm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg - 5x100kg - 3x110kg - 2x120kg - 2x130kg

1x5 140kg

 

Bench press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x65kg

[email protected] - [email protected] - [email protected] (Benching totally kicked my ass today, it was so god damn heavy i had to deload to manage the weight :/ Hopefully I was just having a bad day..)

 

Bent-over Barbell rows

Warm up sets: 5x40kg - 5x50kg - 3x60kg

3x5 70kg

 

Pull-ups

3x5

 

Weighted Sit-ups

3x5 30kg

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Tuesday (B) 28/7-09

 

Sumo deadlift

Warm up sets: 5x60kg - 5x70kg - 5x80kg - 5x90kg

3x5 100kg

 

OH press

Warm up sets: 5x20kg - 5x30kg - 5x40kg - 3x50kg - 2x60kg

3x5 67kg

 

Power cleans

Warm up sets: 5x50kg - 3x60 - 2x70

3x5 75kg

 

Weighted Sit-ups

3x10 30kg

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