Giving Oly Lifting a Try!

02.04.2015

Bench:
Warmup.
92.5kg x 5 x 5 sets
90 x 5
- Static stretching in between reps.

Standing dumbell press: (one arm at a time).
20 kg x 8
20 kg x 7 x 2 sets.
20 kg x 8 x 2 sets.
- Activation exercises done in between sets.
 
04.04.2014

AM

Limber 11, activation shit.

Split squat:
32.5kg x 8 x 1 set - For right leg.
32.5kg x 8 x 3 sets - For left leg
- Feel so good in my ass.

Squat:
Warmup
60kg x 5 x 5 sets.
- I think my hips still shift to one side a bit. Some done paused. Glute and middle-back activation drills done in between sets.

Pendlay rows:
60kg x 3
70kg x 2
80kg x 5 x 5 sets.

Ab rollouts: (Supersetted with Pendlays).
BWx? x 5 sets.
- Some done paused. Also did dumbell split squats inbetween sets.

Notes:
- Still confident/hopeful, my retard hips are due to inactive left glute.
- Should have done this friday, but was home 5.30 from a night of drinking and dancing and didn't feel up to the task.
- Feel a bit more activation in glute in the bottom of the squat. (Used to be zero)

PM:

Run:
7.5 km jog.

Notes:
Was supposed to be sprints, but the weather was nice and I felt like jogging.
 
06.04.2015:

Limber 11

Split Squat:
35kg x 8 x 1 set - For right leg.
35kg x 8 x 3 sets - For left leg
- Need to remember to keep my knees over toes and push through my heels. Take my time and not do the reps mindless.

Squat:
Warmup
62.5kg x 5 x 5 sets.
62.5kg x 15
- Hip flexor felt a bit sore at the 15 rep set. Otherwise easy.

Notes:
- Was also supposed to do some core and back. Was also supposed to do some upper pushing yesterday. I've been drinking, partying and socializing too much lately. However, I have done my squats, spilt squats and mobility work, which is what is important to me.
 
07.04.2015:

Bench:
Warmup
95 x 4 x 6 sets.

Standing shoulder press: (alternating arms).
20kg x 8 x 4 sets.
20kg x 10.

Notes:
Stretching, activation drills and dumbell split squats done in between sets.
 
08.04.2015:

AM

Limber 11
Sprints.

PM

Limber 11

Split squat:
37.5kg x 8 x 1 set - For right leg.
37.5kg x 8 x 3 sets - For left leg

Squat:
65kg x 5 x 5 sets.

Pendlay rows: (supersetted with Rollouts).
77.5kg x 7 x 3 sets.

Ab rollouts: (3 count pause)
BWx7 x 3 sets.
 
09.04.2015

Bench:
40x3
60x2
70x1
80x1
90x1
95kg x 4 x 7 sets.
- Static stretching for lower body done in between sets.

Standing shoulder press: (alternating arms).
22.5kg x 7 x 6 sets (per arm).
- Done cal strength shoulder stability exercises inbetween sets.
 
10.04.2015

Forgot to log last friday, because I had a pressing drinking appointment.

Split squats:
40kg x 8 x 1 set - For right leg.
40kg x 8 x 3 sets - For left leg

Squats: (Mostly paused).
40kg x 5
60 x 5
67,5kg x 8 x 5 sets.

Pendlay Rows.
67kg x 3
80kg x 6 x 5 sets.

Some ab roll-outs. Tried doing them weighted. Felt weird. Felt like I did some more, can't remember.
 
12.04.2015

Bench:
50kg x 5
60 x 3
70 x 1
80 x 1
90 x 1
95kg x 4 x 7 sets.
95kg x 5

Standing shoulder press: (alternating arms).
22.5kg x 7 x 7 sets (per arm).
- Done cal strength shoulder stability exercises inbetween sets.

Also did some other shoulder exercise and some squats and fronts squat of the pins with 85 kg.

Need to lay of the partying and drinking. Had a 17 hour session last friday. Even though I spent all of saturday in bed wishing i was dead, I still got a slight headache and felt a bit nauseuous in todays workout.
 
Last edited:
13.04.2015

Split Squat:
42.5kg x 8 x 1 set - For right leg.
42.5kg x 8 x 3 sets - For left leg.

Squats: (paused).
42.5 x 5
60 x 3
70kg x 5 x 5 sets.

Front Squats:
70kg x 3 x 2 sets.
70kg x 5.
- Feel these a bit more in my glutes.

Pendlays:
75kg x 8 x 4 sets.

Ab Roll-outs:
+5kg x 8 x 5 sets.

Notes:
- It irritates me that my left glutes still isn't firing properly. I'll keep doing the split squats until I hit 60kg and reevaluate.
 
15.04.2015

Split squats:
45kg x 8 x 1 set - For right leg.
45kg x 8 x 3 sets - For left leg.

Squats: (some paused)
45 x 5
60 x 3
70 x 2
72,5kg x 5 x 5 sets.

Front squats:
72,5kg x 5 x 3 sets.

Pendlay Rows:
72.5kg x 10 x 3 sets.

Ab Roll-outs:
+5kg x 9 x 3 sets.
 
16.04.2015

Bench:
40 x 5
60 x 3
70 x 1
80 x 1
90 x 1
97,5kg x 4 x 5 sets.
87,5kg x 8

Standing shoulder press: (alternating arms).
22.5kg x 8 x 5 sets (per arm).
 
18.04.2015:

Split squat:
47.5kg x 8 x 1 set - For right leg.
47.5kg x 8 x 3 sets - For left leg.

Squats: (Some paused. Some not.)
47.5x5
60x3
70x2
75kg x 8 x 5 sets.

Front squats: (1 rep / set paused).
75.kg x 5 x 5 sets.

Pendlays:
75.kg x 8 x 4 sets.

Ab Roll-outs.
+5kg x 10 x 3 sets.
- Some shoulder stability exercises in between- and after sets.

Notes:
- Only having one beer, one smoke and going to bed early, meant I was looking forward to the workout almost all day.
- Hipflexor felt a bit sore on some of the squat sets. No pain though.
 
19.04.2015

AM:

Run:

7.5km jog.
- Took a little under 35 minutes. Had to walk at some point. Amazing weather - blue sky and lots of sun.


PM:

Bench:
40 x 5
60 x 3
70 x 1
80 x 1
90 x 1
97,5kg x 4 x 6 sets.
90kg x 5 x 3 sets.
87.5kg x 4

Standing shoulder press: (alternating arms).
22.5kg x 8 x 5 sets (per arm).

Notes:
- Think I'll go for a pr thursday in bench.
- Think I'll begin in the crossfit gym next week.
 
20.04.2015

Split squats:
50kg

Squats:
77.5kg x 5 x 5 sets

Front Squats:
77.5kg x 5 x 5 sets
 
22.04.2015

Split Squats:
52.5kg x 8 x 2 sets - For right leg.
52.5kg x 8 x 3 sets - For left leg.

Squats: (Some paused).
52.5 x 8
60 x 3
70 x 3
80kg x 6 x 5 sets.
- Hip flexor a little sore. Need to do all the reps paused. It's a lot easier and feels better to do em with a bounce but hurts my hip flexor.

Front squats
80kg x 5 x 5 sets.
- a little hard.

Ab Roll-outs:
+5kg x 11 x 3 sets.
- shoulder stability done in between sets.

Notes:
Spilled boiling tea in my thigh first thing in the morning. Hurt like a bitch.
 
24.04.2015

Split Squats:
55kg x 8 x 2 sets - For right leg.
55kg x 8 x 3 sets - For left leg.

Squats: (Mostly Paused)
55 x 5 x 2 sets.
60 x 3
70 x 3
80 x 1
82.5kg x 5 x 5 sets.

Front Squats:
82.5kg x 5 x 5 sets.

Ab roll outs (supersetted)
+5kg x 12 x 3 sets.

Pendlays: (supersetted)
70 x 10
70 x 8 x 2 sets.

Shoulder Stability (supersetted)
Cal Strength.
 
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