A test of guts and stupidity - spiral's log
- Thread starter spiral
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Long time no train, thanks to army and winter holyday lol. Happy new year to all of Sherdog's SnP.
05/01/09
SQUAT 3x5x90kg
BENCH 3x5x82.5kg
DEAD 1x5x110kg
06/01/09
NECK 1x10x15kg
GRIP 10xCoC1 (closed), 3x5xCoC2 (partial)
SITUPS 4x10x20kg
07/01/09
SQUAT 3x5x95kg
PRESS 3x5x50kg
CLEAN 5x3x60kg
Got a lot weaker from detraining, and since I already was weak as fuck, the result is pityful. Hope to get to my former lever quick, though. Also started to train my grip and neck with a neck harness, at last.
@BW 81kg
05/01/09
SQUAT 3x5x90kg
BENCH 3x5x82.5kg
DEAD 1x5x110kg
06/01/09
NECK 1x10x15kg
GRIP 10xCoC1 (closed), 3x5xCoC2 (partial)
SITUPS 4x10x20kg
07/01/09
SQUAT 3x5x95kg
PRESS 3x5x50kg
CLEAN 5x3x60kg
Got a lot weaker from detraining, and since I already was weak as fuck, the result is pityful. Hope to get to my former lever quick, though. Also started to train my grip and neck with a neck harness, at last.
@BW 81kg
- Joined
- Apr 15, 2007
- Messages
- 1,336
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- 0
08/01/09
BACK NECK HARNESS 4x10x15kg
SIDE NECK HARNESS 4x10x10kg
FORWARD LEVER 4x10x0kg (half hold)
SIDE TO SIDE LEVER 4x10x0kg (half hold)
I'm levering with a stone trainer, which is 17lb alone, hence the half hold for now.
09/01/09
SQUAT 3x5x100kg
BENCH 3x5x85kg
DEADLIFT 1x5x120kg
PINCH HOLD 5x10sec x IMTUG3
PINCH 5x10xIMTUG2
BACK NECK HARNESS 4x10x15kg
SIDE NECK HARNESS 4x10x10kg
FORWARD LEVER 4x10x0kg (half hold)
SIDE TO SIDE LEVER 4x10x0kg (half hold)
I'm levering with a stone trainer, which is 17lb alone, hence the half hold for now.
09/01/09
SQUAT 3x5x100kg
BENCH 3x5x85kg
DEADLIFT 1x5x120kg
PINCH HOLD 5x10sec x IMTUG3
PINCH 5x10xIMTUG2
- Joined
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13/01/09
F. SQUAT 3x5x80kg
PRESS 3x5x55kg (failed last rep)
DEAD 1x5x130kg (failed last rep)
18/01/09
F. SQUAT 3x5x82.5kg
PRESS 3x5x55kg
P. CLEAN 5x3x65kg
23/01/09
SQUAT 3x5x105kg (couldn't go up to 110kg)
BENCH 3x5x87.5kg
DEAD 1x5x130kg
PULLUPS 3x10xBW
F. SQUAT 3x5x80kg
PRESS 3x5x55kg (failed last rep)
DEAD 1x5x130kg (failed last rep)
18/01/09
F. SQUAT 3x5x82.5kg
PRESS 3x5x55kg
P. CLEAN 5x3x65kg
23/01/09
SQUAT 3x5x105kg (couldn't go up to 110kg)
BENCH 3x5x87.5kg
DEAD 1x5x130kg
PULLUPS 3x10xBW
- Joined
- Apr 15, 2007
- Messages
- 1,336
- Reaction score
- 0
Long time no update. ANyway here goes:
07/03/09
SQUAT 3x5x90kg
BENCH 3x5x85kg
DEAD 1x5x120kg
PULL-UP 3x5x10kg
08/03/09
JOGG 2:00@135BPM
09/03/09
F.SQUAT 3x5x75kg
PRESS 3x5x50kg
P.CLEAN 5x3x60kg
CHIN-UP 3x5x10kg
11/03/09
SQUAT 3x5x95kg
BENCH 3x5x87.5kg (FAILED the last rep, almost killed myself without spotter duh)
DEAD 1x5x125kg
PULL-UP 3x5x12.5kg
12/03/09
JOGG 1:00@135BPM
GRIP 5x1xCoC#1.5 (overcrush)
GRIP 5x10xCoC#1
PULL-UP 3x10xBW
NECK 4x10x15kg
13/03/09
F.SQUAT 3x5x77.5kg
PRESS 3x5x52.5kg
P.CLEAN 5x3x65kg
CHIN-UP 5x12.5kg
14/03/09
JOGG 1:00@135BPM
GRIP 5x1xCoC#1.5/2 (overcrush)
GRIP 5x10xCoC#T/1
PINCH 5x5xIMTUG#2/3
15/03/09
SQUAT 3x5x100kg
BENCH 3x5x87.5kg
DEAD 1x5x130kg
PULL-UP 3x5x15kg
With 2 weeks without training, I lost quite a bit of strength, but now regaining it steadily. I bought a cardio and will now log my jogs as well. Also, started doing weighted pull-ups and chins again. Oh, and started doing front squats too.
07/03/09
SQUAT 3x5x90kg
BENCH 3x5x85kg
DEAD 1x5x120kg
PULL-UP 3x5x10kg
08/03/09
JOGG 2:00@135BPM
09/03/09
F.SQUAT 3x5x75kg
PRESS 3x5x50kg
P.CLEAN 5x3x60kg
CHIN-UP 3x5x10kg
11/03/09
SQUAT 3x5x95kg
BENCH 3x5x87.5kg (FAILED the last rep, almost killed myself without spotter duh)
DEAD 1x5x125kg
PULL-UP 3x5x12.5kg
12/03/09
JOGG 1:00@135BPM
GRIP 5x1xCoC#1.5 (overcrush)
GRIP 5x10xCoC#1
PULL-UP 3x10xBW
NECK 4x10x15kg
13/03/09
F.SQUAT 3x5x77.5kg
PRESS 3x5x52.5kg
P.CLEAN 5x3x65kg
CHIN-UP 5x12.5kg
14/03/09
JOGG 1:00@135BPM
GRIP 5x1xCoC#1.5/2 (overcrush)
GRIP 5x10xCoC#T/1
PINCH 5x5xIMTUG#2/3
15/03/09
SQUAT 3x5x100kg
BENCH 3x5x87.5kg
DEAD 1x5x130kg
PULL-UP 3x5x15kg
With 2 weeks without training, I lost quite a bit of strength, but now regaining it steadily. I bought a cardio and will now log my jogs as well. Also, started doing weighted pull-ups and chins again. Oh, and started doing front squats too.
- Joined
- Apr 15, 2007
- Messages
- 1,336
- Reaction score
- 0
10thpjj, thanks, you're the first to officially congratulate me on my irregular results lol.
16/03/09
JOGG 1:00@135BPM
GRIP 5x1xCoC#1.5/2 (overcrush)
GRIP 5x10xCoC#T/1
PINCH 5x5xIMTUG#2/3
NECK 4x10x17.5kg
17/03/09
PULL-UP 3x5x20kg
DB SNATCH 3x5x25kg
No access to barbell this day.
19/03/09
PULL-UP 6/6/4/7/9 @BW with 120sec rest
GRIP 5x1xCoC#1.5/2 (overcrush)
GRIP 5x10xCoC#T/1
20/03/09
SQUAT 3x5x105kg (231 lb)
BENCH 3x5x90kg (198 lb)
DEAD 1x5x132.5kg (292 lb)
CHIN-UP 3x5x20kg (44 lb)
It's good to get back to my former PR...
16/03/09
JOGG 1:00@135BPM
GRIP 5x1xCoC#1.5/2 (overcrush)
GRIP 5x10xCoC#T/1
PINCH 5x5xIMTUG#2/3
NECK 4x10x17.5kg
17/03/09
PULL-UP 3x5x20kg
DB SNATCH 3x5x25kg
No access to barbell this day.
19/03/09
PULL-UP 6/6/4/7/9 @BW with 120sec rest
GRIP 5x1xCoC#1.5/2 (overcrush)
GRIP 5x10xCoC#T/1
20/03/09
SQUAT 3x5x105kg (231 lb)
BENCH 3x5x90kg (198 lb)
DEAD 1x5x132.5kg (292 lb)
CHIN-UP 3x5x20kg (44 lb)
It's good to get back to my former PR...
F
Fozzy1
Guest
nice pullups. I want some of your pullup powa!
~Foz
~Foz
- Joined
- Apr 15, 2007
- Messages
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23/03/09
JOGGING 1:00@140BPM
PULL-UP 8/8/8/6/6 @BW (90sec rest)
GRIP 5x1xCoC#1.5/2
GRIP 5x10xCoC#T/1
24/03/09
W.CHIN-UP 3x5x21.25kg (46.8 lb)
DB.PRESS 3x5x25kg (55.1 lb) (left & right hand)
DB.SNATCH 5x3x25kg (55.1 lb) (l&r)
As you might guess... no barbell today.
Fozzy, are you talking about my weigthed pull-ups or BW ones? I aim at both 20 pull-ups in a row and at least one 80kg weighted (maybe this one is not very realist, but I got time to reach it!). Ultimately, I want to be able to do one arm chins. Anyway thanks for stopping by!
Currently @BW=82kg
JOGGING 1:00@140BPM
PULL-UP 8/8/8/6/6 @BW (90sec rest)
GRIP 5x1xCoC#1.5/2
GRIP 5x10xCoC#T/1
24/03/09
W.CHIN-UP 3x5x21.25kg (46.8 lb)
DB.PRESS 3x5x25kg (55.1 lb) (left & right hand)
DB.SNATCH 5x3x25kg (55.1 lb) (l&r)
As you might guess... no barbell today.
Fozzy, are you talking about my weigthed pull-ups or BW ones? I aim at both 20 pull-ups in a row and at least one 80kg weighted (maybe this one is not very realist, but I got time to reach it!). Ultimately, I want to be able to do one arm chins. Anyway thanks for stopping by!
Currently @BW=82kg
- Joined
- Apr 15, 2007
- Messages
- 1,336
- Reaction score
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Here's an update on my current routine. "/" means cycle each workout.
Day 1:
SQUAT / F.SQUAT
BENCH / PRESS
DEAD / P.CLEAN
W.PULL-UP / W.CHIN-UP
Day 2:
JOGG
BW.PULL-UP / BW.PULL-UP / BW.PULL-UP / BW.CHIN-UP
GRIP / GRIP / PINCH, LEVER, EXTENSORS
NECK HARNESS / SHRUGS
TGU / CRUNCHES / BRIDGES
Day 1:
SQUAT / F.SQUAT
BENCH / PRESS
DEAD / P.CLEAN
W.PULL-UP / W.CHIN-UP
Day 2:
JOGG
BW.PULL-UP / BW.PULL-UP / BW.PULL-UP / BW.CHIN-UP
GRIP / GRIP / PINCH, LEVER, EXTENSORS
NECK HARNESS / SHRUGS
TGU / CRUNCHES / BRIDGES
- Joined
- Apr 15, 2007
- Messages
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- Reaction score
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31/03/09
W.PULL-UP 3x5x 23.75 kg ( 52.3 lb ) (weigthed pull-ups for breakfast today... ouch)
SQUATS 3x5x 112.5 kg ( 248 lb ) (used a belt for the first time, it feels really nice)
BENCH 3x5x 92.5 kg ( 203.9 lb ) (missed last rep on the last 2 sets... need to deload)
DEAD 1x5x 137.5 kg ( 303.1 lb ) (used alt grip for the last 3 reps)
God my bench sucks...
W.PULL-UP 3x5x 23.75 kg ( 52.3 lb ) (weigthed pull-ups for breakfast today... ouch)
SQUATS 3x5x 112.5 kg ( 248 lb ) (used a belt for the first time, it feels really nice)
BENCH 3x5x 92.5 kg ( 203.9 lb ) (missed last rep on the last 2 sets... need to deload)
DEAD 1x5x 137.5 kg ( 303.1 lb ) (used alt grip for the last 3 reps)
God my bench sucks...
