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No Rest for the Weary

thanks, ill try them sometime

Week 4 day 3 int
Squats:
60 x 3
100 x 3
120 x 3
belt
130 x 1
145 x 1
155 x fail. I have no confidence at atm

Did some front squats
110 x 1
120 x 1

Bench Press
40 x 5
60 x 5
80 x 3
93.5kg x 3 + failed on 4th???? lost my groove, rythm and setup.. =(
could be tired due to boxing class last night, but i wont make any excuses

Deficit deadlifts:
70 x 5
100 x 3
130 x 1
belt on
150 x 1
170 x 1
190 x 1 good
200 x 1 hitched and ugly, but ties my regular deadlift PR =O
video will come, as i am testing a new camera angle
 
Week 5 day 1 vol
Squats:
60 x 5
80 x 5
100 x 3
110 x 1
127.5kg 5x5, working on form and technique, on some reps it was hard to keep proper technique

OH Press
warmed up with some dumbbells as rack was being used
55kg 5x5. the 3th set was a grinder, the 2 last ones were super easy.

Power cleans:
Trying to ramp up here instead of sets across
60 x 3
70 x 3
81 x 3, personal record for 3
70 x 3
60 x 3
Focusing on good speed and form on the lighter sets

BORS:
80kg 3 x 8, good, some reps were not as strict as others

overall, good day
 
Week 5 day 2 low stress
Front squats:
40 x 5
60 x 5
80 x 5
90 x 2
105kg 3 x 3, no belt and felt good

Bench Press:
40 x 5
60 x 5
80 x 2
87.5kg 3 x 3 paused,

Pull ups underhand grip:
20kg 3 x 5

Snatches:
40kg 6 x 2
Some reps were OK, others were bad. Will do the same weight next time. These are done from hang as the plates are small.
 
You can also try doing it from a hang below your knees (if you aren't already). I've done both hang snatch from the upper thigh, and below the knee.

Good work.
 
Ill try that next time. Thanks
Week 5 day 3 int
Squats:
failed 150, technique feels like shit
did 130 x 3, not the best technique..
I guess my goal of doing 185kg by the summer went to shit

Press:
65 x fail
fuck it
60 x 1 +0000000000000000000000
damn, im starting to get sick with these bad days.

Deadlift,
190 x 1
205 x 0, couldnt even move it.
How the fuck is that possible after doing 200 from a 10cm deficit last week?
so depressing, so damn depressing

worst day ive had
 
Last edited:
Week 6 day 1
Squats:
cant remember the warmp up sets
130kg 5x5, better technique, felt really heavy at times, tho.

Bench Press:
bar x 10
50 x 5
70 x 3
80 x 3
90kg 5,5,4!? annoying, i was going for 3x5.
80kg x 5, slight shoulder pain, so I stopped.
Will continue to move forward, will try 92.5 5x3 in two weeks. Bench feels stronger, form is alot better, which is good.

Power cleans:
Very tired at this point
60 x 3, 70 x 3, 75 x 3, 70 x 3, 60 x 3

BORS:
82.5kg x 8
Stricter form: 75 x 5
Even stricter 70 x 8

OK Day. I think I am going to do some changes to the routine, as I struggle a bit with motivating myself on the heavier days and dealing with more fatigue than usual
________________________________________________________________________
Day 1:
Change in assistance:
thinking of dropping power cleans, and add a pressing assistance, if anyone got any got pressing assistance let me know. Dips are good, but I cant progress since the school only got dumbbells up to 25kgs

Day 2:
front squats:
full cleans 5x3, want to try them <--- might do them before front squats
Press / bench
Pull ups / chins weighted
Either I put the snatch here, or I practice them on saturday, might do both.

Day 3. int
Squats, going for new 5RM each time
bench / press, same as before
Partial deadlifts. 1,2,3RM, maybe 5
Reason: Improve lockout, getting by grip and back ready for heavier loads.
Full contact twists, an abb exercise I actually like, will go heavy 3x5
Snatch / Overhead squat something x something.
 
CRZA said:
Week 6 day 1
Squats:
cant remember the warmp up sets
130kg 5x5, better technique, felt really heavy at times, tho.

Bench Press:
bar x 10
50 x 5
70 x 3
80 x 3
90kg 5,5,4!? annoying, i was going for 3x5.
80kg x 5, slight shoulder pain, so I stopped.
Will continue to move forward, will try 92.5 5x3 in two weeks. Bench feels stronger, form is alot better, which is good.

Power cleans:
Very tired at this point
60 x 3, 70 x 3, 75 x 3, 70 x 3, 60 x 3

BORS:
82.5kg x 8
Stricter form: 75 x 5
Even stricter 70 x 8

OK Day. I think I am going to do some changes to the routine, as I struggle a bit with motivating myself on the heavier days and dealing with more fatigue than usual
________________________________________________________________________
Day 1:
Change in assistance:
thinking of dropping power cleans, and add a pressing assistance, if anyone got any got pressing assistance let me know. Dips are good, but I cant progress since the school only got dumbbells up to 25kgs

Day 2:
front squats:
full cleans 5x3, want to try them <--- might do them before front squats
Press / bench
Pull ups / chins weighted
Either I put the snatch here, or I practice them on saturday, might do both.

Day 3. int
Squats, going for new 5RM each time
bench / press, same as before
Partial deadlifts. 1,2,3RM, maybe 5
Reason: Improve lockout, getting by grip and back ready for heavier loads.
Full contact twists, an abb exercise I actually like, will go heavy 3x5
Snatch / Overhead squat something x something.
Click to expand...

Aint been reading the logs lately but thought id pop on n see how your doing pal!

Dont worrie about it man your squat will come back its just a thing that happens just lower the weight and get back to normal!

See your bench is coming along okay again whats your BW at the moment?

also very nice def deadlift form didnt look to bad just the hitching at the top u gotta work on!
 
Week 6 day 2
Front squat:
cant remember the warmp up sets
107.5kg 3x3
didnt feel to good, ill do the 110 3x3 next week, then I may switch the exercise on recovery days, I was thinkiong about a hamstring dominant exercise..

Pull ups
20kg x 6,6,7 - Ill do the 25kg next week.

Press:
55kg 3x3, good

Full cleans:
65kg 3x3, Ill do 3x3 instead of 5x3, more rest and ill be more fresh before the lifts. Starting relatively light here.

good day.
 
ja, det var meg =)
Faren min konkurrerte i styrkel
 
I found heavy push press singles have helped me a bit with my pressing strength.

I tried doing 5 singles after my strict press and saw some good improvements.
 
Will start logging my grip / forarm / wrist workouts, that I will continue doing once a week.
Its easier to keep track of weights when logging it.

Pinch grip one arm
Right: two 10kgs - 6,6,6
Left: two 10kgs - 5,5,5

Plate curls
Right arm: two 5kgs - 6,6,6
Left arm: two 5kgs - 6,6,6

Wrist rolling: 10kg 2 sets

Levering:
Side levering: 5kg x a couple of reps on each hand

Fat bar chins, used some wraps to get them fat? lol
5,5,8
Just trying some new exercises today
 
Training is going nice i see! how u finding the partial deadlifts?
also nice to see your doing grip training i use to do that but i got bored :icon_twis
 
Last edited:
thanks
lol. I workout at home, and I usually have very high energy levels on mondays, so a little grip training wont hurt me.

Partial deadlifts is a great exercise. My back and traps are feeling it for sure. Hopefully I get some good progression with 'em.
 
Nice grip training, looks like you have a pretty strong pinch. Ever do any short steel bending?
 
eastNYgoon138 said:
Nice grip training, looks like you have a pretty strong pinch. Ever do any short steel bending?
Click to expand...

Thank you. Compared to this woman I am weak as shit

Im not sure how I can progress further, as I dont have 15kgs (35's) plates, Could it work to have the plates on one side of a barbell, and then lift them up?
. Ill try that next week.

No, I dont do any steel bending, I cant really figure out what I am going to bend and how my mom will react =X. Thanks, tho.

Week 7 Week 1 vol. Week 7 already, damn, time goes by fast
Felt pretty bad today, hips were sore, and hurt a bit. Had some headache. But it still went good.
Squats:
50 x 5
70 x 5
90 x 3
110 x 2
belt on
133.5kg 5x5. Technique was pretty good. Some reps were bad, but thats understandable. Focuses on holding my breath through the entire movement. Made me dizzy, but form felt better.

Press:
bar x a couple
40 x 5
50 x 2
57.5kg 5x5. Yes! Not the best reps, but I completed them all.

Was short on time, due to extra rest on the press sets.
so.. I supersetted this

BORS:
80 x 8, not as strict
70 x 8, strict
70 x 8, strict

Supersetted with
Close grip bench press:
3 x 70kg x 8

These felt good, def. worked my triceps.
:icon_arro
 
Nice work. That woman is indeed a beast. I think I have to start taking my grip training more seriously, I feel weak...
 
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