No Rest for the Weary

[CRZA]

8 1
This day sucked, was feeling ill. woke up with a cold the day before and this day went to shit. bw was only 79.5kg, aswell. Did two reps at 140 squat, the 2nd rep felt like shit, so I quit. I only managed 95 x 4 on the bench, said fuck it and did some power cleans, after being inspired after seeing the weightlifting championships this week.
did 50 x 3, 60 x 3 and 70 x 1. Did some pull ups, said fuck you, and went to the shower.

Gierrod, I know you will probably read this log, and here's for wasting your time:

 

[CRZA]

8 2
Squat:
70kg x 5
87.5kg x 5
105kg x 5
105kg x 5 awesome form

Press:
38.5kg x 5
45kg x 5
53.5kg x 5
62.5kg x 3, and 2 push presses. A little too ambitious here, should probably went with 61.

Deadlift:
100kg x 5 hook
120kg x 5 hook
140kg x 5 hook, best no-mixed yet!!!
160kg x 5!!!! Mixed!!

Hanging leg raises.
Great day, really happy bout the deadlifts, this was my goal for the end of 2010(front page) =D

 

[CRZA]

same as last week as I failed on sat.
8 3

sq:
70kg x 5
87.5kg x 5
105kg x 5
122.5kg x 5
140kg x 2, fuck you
105kg x 8
looks like im stalling, Ill have one week left, maybe one week deload, then start over, hopefully with texas meth.

bench:
46kg x 5
58.5kg x 5
70kg x 5
81kg x 5
95kg x 3
70kg x 8

rows
45kg x 5
55kg x 5
65 kg x 5
75kg x 5
90 x 3
65kg x 8

Bench felt good, squat felt shit, ok rows

Assistance
Dips 3 x 8
Curls 3 x 8
Tr. Extensions 3 x 8

 

[Gierrod]

8 1
This day sucked, was feeling ill. woke up with a cold the day before and this day went to shit. bw was only 79.5kg, aswell. Did two reps at 140 squat, the 2nd rep felt like shit, so I quit. I only managed 95 x 4 on the bench, said fuck it and did some power cleans, after being inspired after seeing the weightlifting championships this week.
did 50 x 3, 60 x 3 and 70 x 1. Did some pull ups, said fuck you, and went to the shower.

Gierrod, I know you will probably read this log, and here's for wasting your time:

Me Likes!

 

[Gierrod]

8 2
Squat:
70kg x 5
87.5kg x 5
105kg x 5
105kg x 5 awesome form

Press:
38.5kg x 5
45kg x 5
53.5kg x 5
62.5kg x 3, and 2 push presses. A little too ambitious here, should probably went with 61.

Deadlift:
100kg x 5 hook
120kg x 5 hook
140kg x 5 hook, best no-mixed yet!!!
160kg x 5!!!! Mixed!!

Hanging leg raises.
Great day, really happy bout the deadlifts, this was my goal for the end of 2010(front page) =D

Very nice Deadlift man! hows hook feeling for you now? your thumbs getting use to it? also how long left until you change to Texas Method?

 

[CRZA]

Next week ill have a vacation from school =D, so I was thinkin either the week after that, or take a deload week after vacation and start the week after.

My thumbs still hurt pretty bad, I think too much about it, instead of just ignoring the pain. Thanks, the 160 felt good, for sure.
Also school fucks me up, bw is around 79kgs now. As long as I get stronger, I dont really care, but If it goes down any further, my strenght will suffer alot. My bench hasnt improved, and I think that is because of the bw. When I did 100kg x 3 before the summer vacation I was around 83kgs.

 

[Gierrod]

Next week ill have a vacation from school =D, so I was thinkin either the week after that, or take a deload week after vacation and start the week after.

My thumbs still hurt pretty bad, I think too much about it, instead of just ignoring the pain. Thanks, the 160 felt good, for sure.

Oh yeah fair enough! im sure the deload will be good you always come back stronger!

just get proper psyched up and u wont notice the pain i always notice it if im calm but when my adrenaline is going i dont feel it!

Also im starting Madcow on monday i hope i enjoy it.

 

[CRZA]

Cool, ill be following you for sure, are you using this template:
5x5 Calculator

It'll be interesting to see how far you can take your squat on it.

 

[CRZA]

today was shit, or atleast some of it
9 1 ?
Sq:
70kg x 5
87.5kg x 5
105kg x 5
122.5kg x 5
138.5kg x 2, quit, felt like shit. unfuckingbelievable.
said fuck you back squats and did some front squats
70kg x 3
80kg x 3
90kg x 3
cool, to see that front squats went up withou ever doing them. felt pretty easy, too.

Bench Press:
45kg x 5
57.5kg x 5
70kg x 5
83.5kg x 5
95kg x 5, last rep was such a grinder.

Rows:
45kg x 5
55kg x 5
65kg x 5
78.5kg x 5
90kg x 5, not too bad

Pull ups 2 x 10, felt good
bw today: 79.0

I have no clue what too do with the squats, maybe ill just do some really perfect form at 130 or something the coming week?

 

[CRZA]

9 2
Front Squats:
40kg x 5
60kg x 3
80kg x 3
90kg x 3
90kg x 3

Press:
38.5kg x 5
45kg x 5
53.5kg x 5
61kg x 4 + 1 push press

Deadlift:
103.5kg x 5 hook
123.5kg x 5 hook
145kg x 5 hook
165kg x 5 mixed. felt awesome.

hanging leg raises 3 x 10

 

[CRZA]

deload a little on squats today:
68.5kg x 5
80kg x 5
95kg x 5
110kg x 5
130kg x 5, very deep, not very easy.
95kg x 8, great

Bench, attempted for 97.5kg x 5, but failed at only 2...?
So its clear that I need a little deload, so the next workout (sat), ill just take it easy, and do some easy training, to get the blood flowing.

hang power cleans: working on technique
bar x 10
30 x 10
40 x 6
50 x 5
60 x 1, remember I failed at 50kg, about 2 months ago, so cool to do this =)

Dips: 3 x 8
Curls 3 x 8
Tri extensions 3 x 8


-------------
Madocow results: 9 week
bw: before: 83kg, current: 79kg
Squat
Before: 130KG X 5
Current: 138.5KG X 5, 140KG X 3
Change: 8.5KG / 18 lbs

Bench: No change, ouch

Deadlift:
Before: 140kg x 5
Current: 165kg x 5
Change: 25kg / 55lbs

Total big 3 change: 33.5kg / 73lbs

Bors: before: 85kg x 5, current: 90kg x 5. Change: 5kg / 11lbs
Press: before: 55kg x 5, current: 60kg x 5 Change: 5kg / 11lbs

Overall, pretty happy about everything except the bench.

 

[toonie]

Bench is tough. Plus, it's not too big of a deal that your bench didn't change, since you did drop 4 kilos.

On another note, I believe you said you were going to do the Texas Method? What exact layout are you going to be doing?

 

[CRZA]

oooh, a visitor.=D
Yes, plus I really suck at keeping everything tight after 2 reps. Thats one of the reasons why i am doing Texas next week, alot of singles, doubles and triples

Im planning on doing the template from stronglifts, only to substitute the bors on wednesday to powercleans, as Glenn pendlay suggested.

Volume day:
Squats 5x5
Bench 5x5
Rows 5x5, 3x8 ? you got any suggestions on this toonie, 5x5 might be alittle long?
Dips 3x5
Chins 3x5

Recovery / low stress day:
Front squats 3x3
Press 3x3
Powercleans 5x3

Intensity day:
Squat - 1RM, 2RM, 3RM alternate, the occasional 5RM
Bench - 1RM, 2RM, 3RM alternate
Deadlift - 1RM, 2RM, 3RM alernate

 

[toonie]

Yeah I used the template off the stronglifts site too. Except some small changes. That Monday work-out was going to be too much I thought so I brought the chins to the press day. i.e anytime I did bench, I'd do dips, anytime I do press I'd do chins etc.

As for the rows, the 5x5 doesn't take quite that long. However, I just did it for the first time yesterday and since I was crushed for time I super-set them with the dips. I think it took me 15-20 minutes to get through it all (rows + dips).

 

[CRZA]

cool, ill just keep the 5x5, then. Also I wont alternate bench and press at first, ill only do the bench for now.

Today, just a cool workout, not very taxing:
Squats:
60 x 5
80 x 5
100 x 5 x 3

Push Press:
50 x 5
60 x 3
70 x 1

Powercleans:
40 x 10
50 x 5
60 x 3
70 x 3

Chins w/ 10kg dumbbell between legs: 5,5,5
Kroc rows (always wanted to try these): 30kg x 15rep, only one set.. Fun, very fun, indeed. How matt kroc does 300lbs of these, are beyond me.

A cool thing try would be to use kroc rows in texas method; example
3 x 5 barbell rows, then one all out set of kroc rows, I know my school top dummbell is 25kgs, watcha think, toonie?

 

[toonie]

A cool thing try would be to use kroc rows in texas method; example
3 x 5 barbell rows, then one all out set of kroc rows, I know my school top dummbell is 25kgs, watcha think, toonie?

It's up to you. But 25kg is only going to get you so far. I'd personally stick with barbell rows just because the ability to go higher is gone. But kroc rows do look and sound fun, and if you enjoy them, you should include them.

 

[CRZA]

stuck to the 5x5 =)

week 1 day 1. volume day
Squats:
bar x 10 x 2
40 x 5
70 x 5
90 x 3
115kg 5x5

Bench:
bar x 10
40 x 5
60 x 5
80kg 5x5

Rows:
bar x 10
40 x 8
70kg 5x5

Dips 10kg 3 x 5
Pullups bw 3 x 5

Everything felt easy. Maybe I started too low, but we'll see. I guess in 2 weeks, it will be harder. Was really unsure about my starting weight, because it was early in the morning and I am not used to that, I am also not used 5x5 sets across for a while.
+ the barbell at school( i trained at school) felt kinda easy, maybe its not 20?
But why would they have a bar under 20? that doesnt make any sence. hmm. Guess ill ask someone. Either way, good day, took about 1h and 30min. The dips and pullups done in like 5mins.

 

[Gierrod]

cool, ill just keep the 5x5, then. Also I wont alternate bench and press at first, ill only do the bench for now.

Today, just a cool workout, not very taxing:
Squats:
60 x 5
80 x 5
100 x 5 x 3

Push Press:
50 x 5
60 x 3
70 x 1

Powercleans:
40 x 10
50 x 5
60 x 3
70 x 3

Chins w/ 10kg dumbbell between legs: 5,5,5
Kroc rows (always wanted to try these): 30kg x 15rep, only one set.. Fun, very fun, indeed. How matt kroc does 300lbs of these, are beyond me.

A cool thing try would be to use kroc rows in texas method; example
3 x 5 barbell rows, then one all out set of kroc rows, I know my school top dummbell is 25kgs, watcha think, toonie?

I do 60kg on Single Arm Rows for 3x5 and its not all that hard once u get your form good on the singles rows 25kg will kinda just be wasteing your time id just stick with BORS!

On your rows do you have your knee on the bench or do u acutally hold onto like a rack/stand and do them how kroc does? cause u can go alot heavier the way kroc does them.

 

[Gierrod]

stuck to the 5x5 =)

week 1 day 1. volume day
Squats:
bar x 10 x 2
40 x 5
70 x 5
90 x 3
115kg 5x5

Bench:
bar x 10
40 x 5
60 x 5
80kg 5x5

Rows:
bar x 10
40 x 8
70kg 5x5

Dips 10kg 3 x 5
Pullups bw 3 x 5

Everything felt easy. Maybe I started too low, but we'll see. I guess in 2 weeks, it will be harder. Was really unsure about my starting weight, because it was early in the morning and I am not used to that, I am also not used 5x5 sets across for a while.
+ the barbell at school( i trained at school) felt kinda easy, maybe its not 20?
But why would they have a bar under 20? that doesnt make any sence. hmm. Guess ill ask someone. Either way, good day, took about 1h and 30min. The dips and pullups done in like 5mins.

5x5 straight sets is straight up dam horrible! its always better to start light like u said it will get hard fast enough so u have more room to improve!

And fuck noes some barbells are just made from shit mats so its prob just a cheap bar! or it might be a 15kg bar but if it is the bar will prob be alot thinner then a standard 20kg.

 

[CRZA]

When I did the kroc rows I had the knee on the bench.
Yeah, 5x5 fucks you up pretty badly. Noticing some pretty bad DOMS right now. The barbell is a piece of shit, so slippery and its not rugged at all.