log

19years, 174 cm, 80 kg (January 2006)

3 day split(mo, we, sa)
gripping between lifting days
main goals: improving mainlifts/chins, getting strong

rep range 1-6
sometimes using belt at very heavy sets(1-3reps)

Current lifts: (January 2006)
Squat 125kg*3 /120kg*3(with belt/without)
Deadlift 195,5 kg*1(belt) -- >lifted on saturday
Bench 100kg*1
MP 3*3*58kg


i suck at benchpress... :icon_evil


today:

bench press
3*95,5kg(belt)
2,5*98kg(belt), failed 3rd attempt
3*93kg easy
3*95,5kg easy

incline dumbbell bench press
3*6*35kg last rep a bit heavy


narrow grip bench press
6*58kg easy
6*60,5kg easy
6*63kg easy

decline triceps extension

rotator cuffs training

 

military press (belt)
3*1 @65,5kg

dumbbell bent over rear shoulder raise

backsquats (belt)
3*[email protected] PR

frontsquats
3*[email protected] PR

good-mornings
3*[email protected] PR

negative chins
9
4,4,4,4 (+12,5kg)

mid-grip pull-ups
4*4 (+12,5kg), 5

latpulldown to the front
2*[email protected]

chin-ups
5,5,4

barbell-shrugs

rotator cuffs

 

deadlift
3*[email protected]

sumodeads
[email protected]
[email protected]
[email protected]

negative chins
8,
4,3,4,3(+12,5kg)

mid-grip pull-ups
5,4(+12,5kg),5,4(+12,5kg),4

latpulldown to the front
1*[email protected]
1*[email protected]

chin-ups
4,4,4

abs

rotator cuffs

 

bench press
3*[email protected]

incline dumbbell bench press
3*[email protected]

close grip bench press
[email protected]
[email protected],5kg
[email protected]

 

squats
[email protected]
[email protected]
[email protected]

frontsquats
[email protected]
[email protected]
[email protected]

good-mornings
3*[email protected],5kg

military press
5*2 @60,5kg

dumbbell bent-over rear shoulderraise


powershrugs
up to [email protected]

rotatorcuffs

 

deadlift
[email protected]
[email protected]
[email protected],5kg (failed to hold the bar on the half way down)


sumodeads
[email protected]
[email protected]
[email protected]

negative chins
8,
4,3,4,3(+12,5kg)

mid-grip pull-ups
5,4(+12,5kg),5,4(+12,5kg),5

latpulldown to the front
1*[email protected]
1*[email protected]

chin-ups
3,3,3

abs

 

bench press
[email protected],5kg
[email protected]

incline dumbbell bench press
[email protected]

close grip bench press
[email protected]

 

squats (with belt)
[email protected] PR

frontsquats
[email protected]
[email protected]

good-mornings
[email protected],5kg
[email protected]kg

military press(with belt)
[email protected]
[email protected]

dumbbell bent-over rear shoulderraise

powershrugs
up to [email protected] PR

rotatorcuffs

 

today's session sucked

deadlift (belt)
[email protected],5kg heavy as fuck
193kg got it about 1cm off the floor ;(

sumodeads
[email protected]

negative chins
8,
4,4,4,4(+12,5kg)

mid-grip pull-ups
4,3(+12,5kg)
5,5,5

latpulldown to the front
1*[email protected]
1*[email protected]

chin-ups
4,5,6

abs

rotatorcuffs

 

bench press
[email protected]

incline dumbbell bench press
[email protected]

close grip bench press
[email protected],5kg
[email protected],5kg

 

military press
[email protected]

dumbbell bent-over rear shoulderraise

squats
[email protected],5kg

frontsquats
[email protected],5kg
[email protected],5kg
[email protected],5kg

good-mornings
[email protected]
[email protected]
[email protected]


powershrugs
up to [email protected]

rotatorcuffs

 

12 chins

deadlift
[email protected]

bent-over rows
[email protected]

abs

rotatorcuffs

 

So i would say: "Fuck that strange chinupspecialgroovyroutine!"

 

bench press
[email protected],5kg

incline dumbbell bench press
[email protected]

close grip bench press
[email protected]

barbell tricepsextension
[email protected]

 

last day of the "light" week

military press
[email protected]
[email protected]

dumbbell bent-over rear shoulderraise

squats
[email protected]

frontsquats
[email protected]

good-mornings
[email protected]

chinups
11,8,5

mid-grip pull-ups
6,5,5

powershrugs
up to [email protected]

rotatorcuffs


yeah i quitted that chin-up routine
now doing bent-over rows
and just a few chins for biceps and lat

 

deadlift
[email protected]

sumodeadlift
[email protected]
[email protected]
[email protected]

bent-over rows
[email protected]

abs

rotatorcuffs

 

I bet you will improve your maxchinups by doing this instead of the chinup routine.

 

we'll see

 

bench press
[email protected]
[email protected],5kg
[email protected],5kg

incline dumbbell bench press
[email protected]
[email protected]

close grip bench press
[email protected]
[email protected]
[email protected],5kg
[email protected]

 

military press
[email protected] w/ belt
[email protected],5 w/ belt
[email protected] w/belt
[email protected]

dumbbell bent-over rear shoulderraise

squats
[email protected],5kg

frontsquats
[email protected],5kg
[email protected]

good-mornings
[email protected]
[email protected]
[email protected],5

chin-ups
11
5(+15kg)
4(+15kg)

pull-ups
7
2X3(+15kg)

rotatorcuffs