No Rest for the Weary

[CRZA]

Deadlift day

Deadlift:
Warm up: kneeheight: barbell x 12, 40kg x 10, 60kg x 8x2, 80kgx8
Reg deadlifts: 40x8, 60kgx8, 80x6, 100x4
Working set: 107.5kg x 5, 110kg x 5, 112.5kg x 5, 115kg x 5, went for some singles instead of the 5reps; 120kg x 1, 130kg x 1, 135kg x 1, I failed 140 =(

Good Mornings:
Warm up: barbell x 10, 40kg x 8
Working sets: 55kg x 12reps x 2sets

BORS
Warm up: barbell x 10, 40kg x 8
Working sets: 65kg x 10 x 2sets. cheating on the last reps.
'

 

[CRZA]

Bench press day:

Bench Press:
Warm up, as above
Working sets: 87.5kg x 3,3,2 - missed the last rep. Did 80kg x 5rep once.

Strict OH press:
Warm up: barbell x 12, 30kg x 10rep
Working sets: 45kg x 10,10 and 8

Powercleaned the weight up, so thought id try some:
Powercleans: 1rep: 45kg, 50, 60 and 65kgs.

Dips:
(+5kg) 12 rep x 2sets

 

[CRZA]

Squats day:

Squat:
Warm up: barbell x 12 x 2sets, 40kg x 10 x 2sets, 60kg x 8rep x 2set, 80kg x 6rep
Working sets: 92.5kg x 5x5, last set was hard, rest went fine.

Olympic High bar squats
75kg x 10, 77.5kg x 10, 80kg x 10

RFESS
Warm up: barbell x 8, 30kg x 8
Working sets: 40kg x 8rep each leg x 2sets

cool workout :icon_chee

 

[CRZA]

This is what ill be doing the following weeks:
Deadlft day:
Deadlift: work up to heavy set of 5RM 5x5
Good Mornings: 2sets x 10-12rep
BORS, reverse grip: 2sets x 8-10rep
Chins: 1set of fail

Bench Day:
Bench Press: Work up to heavy set of 3RM
Strict OH Press: 2sets of 8-10rep
Tate presses: 3sets x 10rep

Squat Day:
Squats: 5x5, work up to heavy 5, first week
Front Squats, if wrist is good. 3sets of 8-12rep
Rear foot elevated split squats: 2sets of 8-12rep

 

[CRZA]

Today, or actually 1 hour ago

Deadlift:
Warm up
barbell x 12 x 2
40 x 10 x 2
60 x 8 x 2
80 x 6 x 2
100 x 3 x 1
Working set:
I am a dumbass, and tried 110kg x 5x5, I failed on the last set and only got 3. Though it would be easier, im a dickwad and need to throw my ego in the toilet and flush.
Guess ive learned something, step down and move up.

Good mornings:
bb x 10
40 x 10
55 x 12
55 x 12

BORS reverse grip
bb x 10
40 x 10
60 x 10, kinda hard, so stepped down
55 x 10

Chins x 4rep, .....................probably because my bw is so fucking high right now

Turns out I used 1h and 45min comleting, with warm ups, wtf!
How the hell can I be training for so long, after i am done warming up for my deadlifts its already gone 20mins, piece of shit

terrible fucking piece of shit workout today, I have some fucking thinking to do

 

[CRZA]

Bench Press day:

Bench Press:
Warm up:
barbell x 10 x 2
40 x 10 x 2
60 x 8 x 2
Working sets:
75 x 5
77.5 x 5
80 x 5
82 x 4
85 x 3

OH press
42.5 x 10
42.5 x 8

CLose grip bench press:
60 x 8 and 6, this went bad, too much pressing, my triceps were exhausted, need to lower the weight =)
50kg x 9, when your triceps cant handle more, your pretty much fucked, cant power the weight up like the bench press.

 

[CRZA]

Squat day
Squats:
Warm up
barbell x 12 x 2
40 x 10 x 2
60 x 8 x 2
80 x 6
Working sets
85 x 5
87.5 x 5
90 x 5
92.5 x 5
95 x 5

Front Squats:
40kg x 8 Warm up
65 kg x 10
65 x 10
65 x 10

RFESS
barbell x 10
40kg x 8
40 x 8

 

[CRZA]

Deadlift
Warm up
Working set
102.5 x 5
105 x 5
107.5 x 5
110 x 5
112 x 5
yeaa, good DL day, no mixed grip also =D

Good mornings
barbell x 10
40 x 10
57.5 x 10
57.5 x 10

BORS:
55 x 10
55 x 10

Chins: 5rep

 

[CRZA]

Bench Press:
Warm up
Barbell x 10 x 2
40 x 10 x 2
60 x 8 x 2
70 x 5
Working sets
77.5 x 5
80 x 5
82.5 x 5
85 x 3
87.5 x 3

SOHP:
warm up:
barbell x 10
30 x 8
Working sets:
45 x 8
45 x 7 + 1 rep push press.

CG Bench
50 kg x 10
50kg x 10

such a low weight =X

 

[CRZA]

Squat day
Squats;
Warm up
barbell x 12 x 2
40 x 10 x 2
60 x 8 x 2
80 x 5
Working sets:
95kg x 5x5, holy shit, these went pretty good, the last sets were hard, because there's so much intensivity and volumes.

Front Squats:
barbell x 7
40 x 7
65 x 10rep
67.5 x 10rep
70 x 8
wrist is working again =)

RFESS
barbell x 8
40 x 10
40 x 10
Great day, thats why I love lifting!

--
I am going an a school trip this week, so no training next week.
Some recovery will be good and ill come back stronger than ever.
I have also begun SW & BJJ classes, so ill try to fit as much lifting in my routine without overtraining. Ill have a week to think about it.

 

[CRZA]

So, im back. Good relaxing week.
Bench press day:
barbell x 12 x 2
40 x 10 x 2
60 x 8 x 2
70 x 4

80 x 5
82.5 x 5
85 x 3
87.5 x 3
90 x 3 PR, brah!!

Strict press
barbell x 10
30 x 8
45 x 7 + 1 push press
45 x 5 + 2 push press

Close grip BP
50 x 10
50 x 8

my god, my triceps were so fucked the entire time. I need to change this routine up a little bit, maybe add some push press / behind neck press, because the strict press is not moving anymore.

 

[CRZA]

Trained at school, Early in the morning. 9AM

Squats
barbell x 12 x 2
40 x 10 x 2
60 x 8 2
80 x 6
97.5 x 5x5

Front Squats
barbell x 8
40 x 8
70 x 8 x 2

RFESS
barbell x 8
40 x 10 x 2

 

[CRZA]

Deadlift:
Warm up
barbell x 12 x 2
40 x 10 x 2
60 x 8 x 2
80 x 6
100 x 4

WS:
105 x 5
107.5 x 5
110 x 5
112.5 x 3
115 x 2
dont think im able to move on here

 

[CRZA]

Press day
Bench press
Warm up
barbell x 12 x 2
40 x 10 x 2
60 x 8 x 2
70 x 6
WS

82.5 x 3
85 x 3
87.5 x 1, fail, fail
must have done something wrong, didnt feel moxing up or trying again, so
80 x 5

Push press / Strict press - Idea is to get used to bigger weights, so I try to add weight and when I fail at strict press, I push press the weight up.
warm up; barbell x 10
30 x 8
40 x 10
45 x 10
50 x 3 strict press, 2 push press, something isnt right

Close grip
50 x 10
55 x 8

Ive basically been moving the lifting sessions whenever I can lift, so its kinda chaotic, looks like my body isnt responding very well to it, ill plan my next week more carefully.

Todays workout: :redface::icon_arro

 

[CRZA]

Today: 9AM

Squat:
reg warm up
100 x 5 x5, 220lbs!! yeaah

Front squats
75 x 8, kinda shaky technique, so stepped down abit
70 x 10

RFESS:
barbell x 10
40 x 10 each leg x 2set

 

[MIDMOBOX]

220 x 5 x 5 is a milestone

 

[CRZA]

Yes it is, and hopefully theres plenty more to come. Thanks for commenting, btw =)
..
Deadlift day
DL's
barbell x 10 x 2
40 x 8 x 2
60 x 8
80 x 8
100 x 8
110 x 5x5. Finally I managed to pull this one out. I even had some energy left. but damn 5x5 on deadlifts are brutal.

Good mornings
barbell x 10
40 x 10
60 x I think it was 8,
60 x 10

BORS r grip
barbell x 10
40 x 10
60 x 10 and 10
a little use of momentum on the last ones.
chins x 7-8 ?

 

[CRZA]

So ive decided to step down a bit on Push and Pull day, keep progressing with squats, but change some assistanse exercises

Push day:
Bench Press 5x5, my last 5x5 that I was able to complete was at 80kgs, so ill start off light with 70 and hopefully ill manage over 80 in a couple of weeks.
Incline Benches: Loong time since ive tried this, so hopefully it will have a good effect on my bench. idk. 2sets of 8-10rep-- sounds good
OH Press: 3sets of 8-10reps
And some push ups on the light days.

Squat day:
Squat: 5x5, continue where I left off, If I reach technical fail, I may have to work up to 5RM later
High bar squats: 2sets of 8-12rep, really going deep and trying to as explosive as possible
Hack Squats: 3sets of 8-10rep

Pull day:
Deficit deadlifts, standing on 2.25inch plates, Ive also widen the grip, to make it harder, 5x5, sets across, then work up to heavy 5.
Good mornings: 2sets of 8-12rep
Barbell rows, reg grip: 2sets of 8-10rep
Chins: 2sets of max.


---
Goals to Summer 2010, Begining of summer vacations: about 4-5months.
Bench Press: 100 x 3rep
Deadlift: Mixed grip: 160x1, Reg grip: 130 x 5
Squats: 120 5x5
Grapple 3-4times a week and train stand up 1 time a week.
BW: hopefully below 80, but I doubt it, so ill settle with 85kgs.
Hopefully goals arnt set to high, ive never set goals before.
Maybe too high on the reg grip DL, but atleast ill have something to reach for.

 

[CRZA]

Push day

Bench press
barbell x 10 x 2
40 x 10 x 2
60 x 8
70 5 x 5

Incline Bench press
50 x 10
50 x 10

OH Press
40 x 10
40 x 8
40 x 8

These were rough after Inclines, as I expected, so I wont except great gains on the OH presses. One time ill do some 5x5 OH presses and really get some weight on these, because I really suck at them.

some close grip push ups on the knuckles at the end.
good workout, not very hard, but still taxing

 

[CRZA]

At School 9AM
Squat day

Squat
reg warm up
102.5kg x 5 x 5
felt good, hard, but do-able.

High bar squats:
70 x 12reps
75 x 12reps.
I cant do front squats, because they fuck up my wrists.

Hack Squats:
barbell x 10
40 x 8
60 x 8 x 3set

These were hard, first time trying them, but it felt good.:icon_arro