No Rest for the Weary
- Thread starter CRZA
- Start date
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Skwaaats
95 x 5
115 x 4
132.5 x 2 x 3
152.5 x 6 x 3
Benchpress
70 x 6
85 x 5
97.5 x 2 x 4
112.5 x 2 x 3
120 x 2 x 2
112.5 x 2 x 3
97.5 x 4
85 x 6
70 x 8
Flies: 17.5 x 5 x 10
Frenchpress: +30 x 5 x 8
bb Rows: 75 x 5 x 5
Hanging leg raises: +2.5 x 3 x 10
Sheiko 30 next
95 x 5
115 x 4
132.5 x 2 x 3
152.5 x 6 x 3
Benchpress
70 x 6
85 x 5
97.5 x 2 x 4
112.5 x 2 x 3
120 x 2 x 2
112.5 x 2 x 3
97.5 x 4
85 x 6
70 x 8
Flies: 17.5 x 5 x 10
Frenchpress: +30 x 5 x 8
bb Rows: 75 x 5 x 5
Hanging leg raises: +2.5 x 3 x 10
Sheiko 30 next
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Lets do eeit
Bench Press
72.5 x 5
85 x 2 x 4
100 x 2 x 3
115 x 5 x 3
Skwaaats
97.5 x 5
115 x 4
135 x 2 x 3
155 x 5 x 3
Benchpress
72.5 x 5
85 x 5
100 x 5 x 5
Facepulls: 5 x 12
Skwaats, paused
105 x 5
125 x 4
145 x 5 x 3
Rows: 77.5 x 5 x 5
Bench Press
72.5 x 5
85 x 2 x 4
100 x 2 x 3
115 x 5 x 3
Skwaaats
97.5 x 5
115 x 4
135 x 2 x 3
155 x 5 x 3
Benchpress
72.5 x 5
85 x 5
100 x 5 x 5
Facepulls: 5 x 12
Skwaats, paused
105 x 5
125 x 4
145 x 5 x 3
Rows: 77.5 x 5 x 5
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- Mar 6, 2013
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- 1,808
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- 0
Looking good baws!
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Thanks KA, appriciate it!
Havent been logging in a while, just regular sheiko workouts. Joined a powerlifting club. Workout of yesterday:
Deadlift
70 x 5,5
120 x 5
140 x 3
160 x 2
+ belt
180 x 2 x 3
200 x 3 x 3
220 x 3 x 2
Benchpress
72.5 x 6
85 x 5
100 x 2 x 4
107.5 x 2 x 3
115 x 2 x 2
107.5 x 2 x 3
100 x 5
85 x 7
80 x 10
70 x 8
Pec deck: 5 x 10
Slow deadlifts
120 x 4
140 x 4 x 4
Lunges, dummbells: 30+30 x 3 x 10
Situps 3 x 12
Havent been logging in a while, just regular sheiko workouts. Joined a powerlifting club. Workout of yesterday:
Deadlift
70 x 5,5
120 x 5
140 x 3
160 x 2
+ belt
180 x 2 x 3
200 x 3 x 3
220 x 3 x 2
Benchpress
72.5 x 6
85 x 5
100 x 2 x 4
107.5 x 2 x 3
115 x 2 x 2
107.5 x 2 x 3
100 x 5
85 x 7
80 x 10
70 x 8
Pec deck: 5 x 10
Slow deadlifts
120 x 4
140 x 4 x 4
Lunges, dummbells: 30+30 x 3 x 10
Situps 3 x 12
- Joined
- Dec 17, 2005
- Messages
- 5,296
- Reaction score
- 10
Very nice stuff, buddy.
How does a powerlifting club work? Is it specifically a powerlifting gym, or do you train at specific times with the team and do group workouts?
How does a powerlifting club work? Is it specifically a powerlifting gym, or do you train at specific times with the team and do group workouts?
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I'd just assume you go do your regular workout, then have a group shower complete with soap tossing and reach-arrounds.
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- Dec 17, 2005
- Messages
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- Reaction score
- 10
- Joined
- Oct 6, 2009
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- Reaction score
- 114
No, no group workouts as far as I know. Most people are doing different workouts at different times. Also the level of the lifters seem to vary greatly too. Mostly beginners, alot of girls, a few mediocre lifters and 1-3 top lifters. So I think group workouts would be hard to accomplish.
I usually just go and train with the gf, or just train by myself. Its a fairly social enviroment, so alot of people train in a group, but are not training together - if you know what I mean.
And its open 24h a day, so that very nice.
The greek should know, huh? :icon_lol:
Shit, I seem to forget to log here. Anyway, squat is verryyy inconsistant. I narrowed by stance, by advice of someone in the PL club. Sometimes one rep feels really nice and fast, and the second rep im just bent over and struggling. Its harder for me to stay tight with a narrower stance. I just hope it improves.
Deadlifts and bench press is moving okay. I will try to remember to log here, would be a shame to let it vanish. Im almost 5 years in, sheeeiiit
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Here's me doing some training there:
[YT]pyVnaH-R4n0[/YT]
[YT]uIl1ikH9aLg[/YT]
Time to start logging here again. Been very busy with school, but finished my last exam today. Feels good man. jpg.
Im tired of sheiko. Im always very week in alot of exercises. Time to change that, so I am trying a RTS based training program. There's more variation in the exercises, more intensity and less volume than sheiko. I will also train four times per week. Hopefully this will make me gain strength in different movement, exercises and muscles. Im tired of being weak. I dont want to be only strong in the squat/dead/bench. I want to be STRONG PERIOD.
Lets do it.
W1D1
@ = RPE
Skwaaats
70 x 5,5
100 x 5
120 x 5
140 x 5
+ belt
160 x 5 @ 8
170 x 5 @ 9
160 x 5 @ 8
160 x 5 @ 8.5
160 x 5 @ 9
Competition benchpress
90 x 5
105 x 5 @ 8
115 x 5 @ 9
110 x 5 @ 8.5
110 x 5 @ 9
Benchpress, 3sec pause on chest
70 x 6
90 x 6 @ 8-8.5
95 x 6 @ 9
90 x 6 @ 9
Rear delt flies: 2 x 12
Chins: 3 x 8
Noticed shoulder pain on squats. Will bench before squats from now on, so I can bench painfree. Im pretty weak, but this was fun. Hard to jugde RPE, particulary on the squats, as this new style isnt as explosive as the previous squatting style.
- Joined
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- Messages
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- Reaction score
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Yep its pretty cool. Small, and very old-school. thanks brah
Deadlifts
120 x 5
140 x 5
170 x 5 @ 7.5
+ belt
190 x 5 @ 8.5
205 x 5 @ 9
195 x 5 @ 8-8.5
195 x 5 @ 9
Floor Press
70 x 5
90 x 5 @ 8
100 x 5 @ 8
110 x 5 @ 9.5
100 x 5 @ 8
100 x 5 @ 8
100 x 5 @ 8.5
100 x 5 @ 8.5
100 x 5 @ 8.5
100 x 5 @ 10
Frontskwats
70 x 5,5
100 x 5 @ 8
110 x 5 @ 9
105 x 5 @ 8
105 x 5 @ 9
Deadlifts
120 x 5
140 x 5
170 x 5 @ 7.5
+ belt
190 x 5 @ 8.5
205 x 5 @ 9
195 x 5 @ 8-8.5
195 x 5 @ 9
Floor Press
70 x 5
90 x 5 @ 8
100 x 5 @ 8
110 x 5 @ 9.5
100 x 5 @ 8
100 x 5 @ 8
100 x 5 @ 8.5
100 x 5 @ 8.5
100 x 5 @ 8.5
100 x 5 @ 10
Frontskwats
70 x 5,5
100 x 5 @ 8
110 x 5 @ 9
105 x 5 @ 8
105 x 5 @ 9
Fighting Sprite
Green Belt
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- Jun 1, 2012
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That's god damn awesome you get to train in a norweigan club.
If you are in a club, why wouldn't you try those super secret dietmar wolf programs I have heard about? They have more variation of exercises than RTS, and have a lower learning curve. I have heard great things about Mike, though. 4-5 of my training partners have been coached by him and still use many of his principals.
If you are in a club, why wouldn't you try those super secret dietmar wolf programs I have heard about? They have more variation of exercises than RTS, and have a lower learning curve. I have heard great things about Mike, though. 4-5 of my training partners have been coached by him and still use many of his principals.
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Thanks buddykeep it up manglad to see you are doing well
Thanks mate. Yeah, it has nice equipment, lots of weights. Very gritty place though. Basement gym, gets cold as shit. But I like it
Nice people, probably as many girls as guys, which is kinda strange for a PL gym I think. But its all good, they put in as much effort as the guys.
Yeah, I def. considered it. The things is after 2 years with sheiko training, I got tired of volume training and wanted to train something different.
But most guys train dietmars programs. They look very tough and kinda boring. Lots of different variations of exercises, lots of supersets, very low intensity, high volume. I mean most of the people there train 3+ hours, 4-5 times per week. Not even kidding. The programs works though, no doubt. If ill stick around, ill probably try it sometime. But for now I wanted to go heavier in the gym and RTS seemed to fit nicely.
Benchpress, wide grip tng
70 x 5,5
90 x 6
100 x 6 @ 7.5
110 x 6 @ 8
120 x 5 @ 9
110 x 5 @ 8.5
110 x 5 @ 8
110 x 5 @ 8.5
110 x 5 @ 8.5
Pin Skwaaats
70 x 5,5
100 x 5
120 x 5
+ belt
140 x 5
160 + heavy PL collars (5kg?) x 5 @ 8.5
150 + heavy PL collars (5kg) x 5 @ 8.5
150 + heavy PL collars (5kg) x 5 @ 8
150 + heavy PL collars (5kg) x 5 @ 8.5
Tatepress
10, 15, 20 x 10
25 x 4 x 8
Chins 3 x 8
Y's / T's 3 x 12
Felt very motivated going in today. Best session of the week
