Unleashing The Beast Within

[miaou]

Friday, March 10th

Bench Press
90x10
95x10
100x8+2
85x10
90x10
95x9+1

Chin-ups
x14 x5

A. DB Flies
15x15 x3

B. Face Pulls
x15 x3

Treadmill
10 mins - 2 incline - 9.5 km/h

 

[miaou]

Monday, March 13th

Power Snatch
30x3 x2
40x3 x2
50x3 x2
60x3 x2

Power Clean + Jerk
60x1+3 x2
70x1+3 x2
80x1+3 x2
90x1+1

Gave power snatches from hang a try and my left shoulder rotator cuff hurt like a bitch (even when as low as 30 kg). Doing power snatches off the ground didn't hurt to any significant extent.

Meanwhile, hamstring are still stiff and sore from last Tuesday's sprints.

 

[miaou]

Tuesday, March 14th

Row Machine
x5 mins

Bench Press
100x5 x8


Sleep over the last few days has been shit.

 

[miaou]

Wednesday, March 15th

Power Snatches
40x3 x2
50x3 x2
60x3 x2
65x3 x2

Rack Jerks
50x3
60x3
70x3
80x3
90x3 x3

Treadmill
9.5 km/h - 2 incline - 5 mins
10 km/h - 2 incline - 5 mins
10.5 km/h - 2 incline - 5 mins
9.5 km/h - 2 incline - 5 mins

 

[miaou]

Thursday, March 16th

Bench Press
100x5
110x3
120x2
130x1 +5kg PR
120x2
110x5 x3
3940

Chin-ups
x10
[+10kg] x8
[+20kg) x8/8/12

A. Incline DB Flies
20x12 x3

B. Supine-grip Pull-aparts
MBx15
SMBx15 x2

C. Sit-ups
x10 x3


Right hip still painful. 130 bench is in the books.

 

[miaou]

Tuesday, March 21st

Bench Press (narrow grip)
100x5 x8
4850

Chin-ups (neutral grip)
x10 x5
x18


Woke up on Sunday with severe impingement in both shoulders got severe impingement (could only move them in the sagittal plane). Two days of 800mg/d ibuprofen and they are a lot better, but still not 100% pain-free ROM. Only thing I can think of that might have caused this was wrestling with a friend (who has a very strong grip) on Friday night.

Right hip still painful. Gotta wait on that one.

 

[miaou]

Thursday, March 23rd

Bench Press
80x10
90x8
100x6
110x4
120x2
100x6
105x5
110x4
115x3
120x2
4950

Chin-ups
x10
[+20kg] x8 x5

A. Incline DB Flies
15x20 x3

B. Pull-aparts (prone-grip)
MBx20 x3

C. Fitball Crunches
x20 x3

 

[miaou]

Saturday, March 25th

Bench Press
80x5
90x5
100x3
105x3
110x3
115x3 x3
85x10/10/15
5380

 

[miaou]

Sunday, March 26th

Incline Press
60x10
70x10 x3

A. Chin-ups
x15 x5

B. Seated Leg Curls
x15 x4

A. DB Flies
10x20
15x20 x2

B. Face Pulls
x20 x4

C. Sit-ups
x10 x3


The other day two friends said my upper body looks "a bit bigger" than my lower body... For sure the first time in my life I hear such a thing.

 

[miaou]

Tuesday, March 28th

Bench Press
80x5
90x3
100x3
110x3
115x5
110x5 x4
4075

Neutral-grip Chin-ups
x10
[+20kg] x9 x4

A. Incline DB Flies
15/15/20 x20

B. Prone-grip Pull-aparts
MBx20 x3

C. Roll-outs
x20
[standing partials] x10 x2

 

[miaou]

Thursday, March 30th

Bench Press
80x5
90x3
100x3
110x3
115x3
120x3
120x2+F+1
120x3
120x3
3085

A. Lateral DB Raises
7x20 x3

B. Chin-ups
x12/12/15

C. Supine-grip Pull-aparts
MBx20 x3

D. Fitball Crunches
x20 x3

 

[miaou]

Saturday, April 1st

Overhead Press
40x8
50x8 x4

A. Incline DB Press
10x20
15x20
20x20 x3

B. Pull-ups
x6 x5

A. Face Pulls
x20 x3

B. Preacher Curls
x20 x3

C. Seated Leg Curls
x20 x3

D. Squats
BWx20 x3

 

[miaou]

Tuesday, April 4th

Bench Press
80x5
90x5
100x5
105x5
110x5/5/7
3745

Chin-ups
x10 x10

A. Incline DB Flies
10x20
15x20 x3

B. Prone-grip Pull-aparts
MBx20 x3

C. Roll-outs
x40 x3

D. DB Curls
15x20 x3

E. Lateral DB Raises
7.5/10/12.5 x20

F. Seated Leg Curls
x20 x3

 

[miaou]

Thursday, April 6th

Bench Press
80x5
90x3
100x3
110x3
115x3
120x2
125x1+1 (spotter grabbed the bar on the second rep)
125x2 x5
3385

Chin-ups
x10
[+12 kg] x5
[+24 kg] x5
[+36 kg] x5
[+40 kg] x5
[+24 kg] x10

A. Fitball Crunches
x20 x3

B. Supine-grip Pull-aparts
SMB x15 x3

 

[miaou]

Saturday, April 8th

Bench Press
80x5
90x5
100x5
105x5
110x5
110x5
110x4+F+1
3525

A. Pull-ups
x15 x4

B. DB Flies
10/15/15 x20

C. Lateral DB Raises
7.5/10/10 x20

D. Prone-grip Pull-aparts
MBx20 x3

E. DB Curls
10/15/15 x15

F. Sit-ups
x10

G. Face Pulls
35/40/40 x20


Post-dinner midnight session.

 

[miaou]

Monday, April 10th

Paused Bench Press
80x4
100x3
110x2
120x1
125x1
1085

Chin-ups
x10 x3


Yesterday I did another "PR", clocking 3:32 underwater (static apnea).

 

[miaou]

Tuesday, April 11th

Bench Press
80x5
90x3
100x3
110x2
120x1
127.5x1
132.5x1 +2.5 kg PR
110x5/5/6


Today wasn't one of those days that I feel strong or in good mood to lift (also, according to my programming, taking a day off today and going for a max tomorrow or the day after would have made for a good peak). But since lifting on the next couple of days will be out of the question, I decided to try my luck today, anyway.

Besides everything else, though, the most incredible thing to me still is how I can bench at high intensity with my shoulders keeping their shit together.





BW this morning = 89.3 kg.

 

[miaou]

Friday, April 14th

Paused Bench Press
80x5
100x6 x4
2800

Chin-ups
x10 x4

A. Cross-over Flies
x15 x3

B. Prone-grip Pull-aparts
MBx15 x3

C. GHD Sit-ups
x15 x3

A. Kneeling Single-leg Leg Curls
x20 x3

B. Preacher Curls
x20 x3

C. Dips
x8 x3

 

[miaou]

Monday, April 17th

Bench Press
80x5
90x5
100x5
105x5
110x5 x3
90x10 x3
6225

Chin-ups
x15 x3

A. Incline DB Flies
17x15 x3

B. Face Pulls
x15 x3

A. Sit-ups
x10 x3

B. DB Curls
16x20 x2

 

[miaou]

Wednesday, April 19

Power Snatches
60x3 x5

Bench Press
80x5
90x3
100x3
110x3
115x3 x5
115x4
3485

Chin-ups
x16 x3
x20

A. Iso-lateral Incline Press Machine
x12 x3

B. Prone-grip Pull-aparts
MBx15 x3

C. Slingshot Sidewalk
x10+10 x3

D. Hanging Leg Raises
x10 x3