Jump to content


  • Posts

  • Joined

  • Last visited

oneoranother's Achievements


Newbie (1/14)



  1. Thanks Robert! Well, the holidays has started for me, no more school or heavy weightlifting untill mid August. Untill then I probably won't frequent this blog so much, but I think I will look in now and then. I have two goals to accomplish before starting the barbells again: Start doing 1-arm push-ups for reps (could ALMOST do 1 rep last night), perform 15 pull-ups in a row, and perform a muscle-up. I don't know if the last is realistic, but I am working on it, and it's getting better. Happy training everyone!
  2. 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
  3. 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
  4. 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!)
  5. 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.
  6. 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.
  7. 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.
  8. 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.
  9. 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!
  10. 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
  11. 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.
  12. 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!
  13. 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.
  14. 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!
  15. 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.
  • Create New...