log

[babaa]

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

 

[babaa]

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

dumbbell bent over rear shoulder raise

backsquats (belt)
3*3@128kg PR

frontsquats
3*6@68kg PR

good-mornings
3*3@88kg PR

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

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

latpulldown to the front
2*40@35kg

chin-ups
5,5,4

barbell-shrugs

rotator cuffs

 

[babaa]

deadlift
3*2@168kg

sumodeads
3@98kg
3@118kh
3@128kg

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*40@35kg
1*23@35kg

chin-ups
4,4,4

abs

rotator cuffs

 

[babaa]

bench press
3*3@95kg

incline dumbbell bench press
3*3@37kg

close grip bench press
6@70kg
6@72,5kg
5@75kg

 

[babaa]

squats
2@125kg
2@123kg
3@123kg

frontsquats
6@68kg
6@73kg
6@78kg

good-mornings
3*3@90,5kg

military press
5*2 @60,5kg

dumbbell bent-over rear shoulderraise


powershrugs
up to 5@158kg

rotatorcuffs

 

[babaa]

deadlift
1@183kg
1@188kg
1@190,5kg (failed to hold the bar on the half way down)


sumodeads
3@118kg
3@128kg
3@138kg

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*40@35kg
1*25@35kg

chin-ups
3,3,3

abs

 

[babaa]

bench press
3@97,5kg
2X3@95kg

incline dumbbell bench press
3X3@40kg

close grip bench press
5X5@70kg

 

[babaa]

squats (with belt)
3X1@138kg PR

frontsquats
6@73kg
2X5@73kg

good-mornings
1@90,5kg
2@93kg

military press(with belt)
1X2@63kg
4X2@68kg

dumbbell bent-over rear shoulderraise

powershrugs
up to 1@178kg PR

rotatorcuffs

 

[babaa]

today's session sucked

deadlift (belt)
1@190,5kg heavy as fuck
193kg got it about 1cm off the floor ;(

sumodeads
3X2@148kg

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*40@35kg
1*30@35kg

chin-ups
4,5,6

abs

rotatorcuffs

 

[babaa]

bench press
6X5@80kg

incline dumbbell bench press
2X3@40kg

close grip bench press
2X5@72,5kg
3X4@72,5kg

 

[babaa]

military press
10X1@63kg

dumbbell bent-over rear shoulderraise

squats
6X5@100,5kg

frontsquats
6@60,5kg
4@60,5kg
4@60,5kg

good-mornings
3@78kg
3@83kg
3@88kg


powershrugs
up to 3@163kg

rotatorcuffs

 

[babaa]

12 chins

deadlift
3X3@138kg

bent-over rows
5X5@78kg

abs

rotatorcuffs

 

[graedy]

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

 

[babaa]

bench press
5X6@62,5kg

incline dumbbell bench press
5X6@23kg

close grip bench press
5X6@50kg

barbell tricepsextension
3X3@30kg

 

[babaa]

last day of the "light" week

military press
2X3@53kg
3X3@58kg

dumbbell bent-over rear shoulderraise

squats
5X6@78kg

frontsquats
3X6@53kg

good-mornings
3X4@78kg

chinups
11,8,5

mid-grip pull-ups
6,5,5

powershrugs
up to 5@158kg

rotatorcuffs


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

 

[babaa]

deadlift
6X3@138kg

sumodeadlift
3@138kg
3@148kg
3@158kg

bent-over rows
5X5@78kg

abs

rotatorcuffs

 

[graedy]

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

 

[babaa]

we'll see

 

[babaa]

bench press
4@85kg
4X5@82,5kg
3@82,5kg

incline dumbbell bench press
2X@40kg
3X5@23kg

close grip bench press
5@60kg
5@65kg
4@67,5kg
5@65kg

 

[babaa]

military press
3X1@63kg w/ belt
1@65,5 w/ belt
1@63kg w/belt
2X1@58kg

dumbbell bent-over rear shoulderraise

squats
6X5@105,5kg

frontsquats
5@60,5kg
2X5@58kg

good-mornings
3@88kg
3@93kg
3@95,5

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

pull-ups
7
2X3(+15kg)

rotatorcuffs