Old log was f***d / Getting into Oly lifting / Gravity ++ Super Awesome Log That I May Even Update

Stats:

193 cm
82kg

The goals are basically to get stronger and bulk up, but not gain too much fat while remaining injury free and healthy.

 

So I joined an Oly lifting club to learn it. But, because they have some prerequsites they want you to have before you start with learning the lifts, a month or two will consist mosty of other stuff, not cleans & jerks / snatches.

1. 2. 2016

Pullup hang, 4x30, hands together
Squats, BW, 4x10 reps, tenth rep 30 seconds in bottom position
Kettlebell front squat, 32kg, 5x15 these were quite hard because I was used to 5x5 rep range. Many DOMS was had.
Pullups 32 reps in sets as you want, 4x8 being the goal, but I'm not quite there yet
Dips same goal, I'm closer but still no cigar
Leg raises(tuck) 4x6

 

3. 2. 2016

Kettlebell front squats 4x8 48kg
Surprisingly, easier than first day.
Pullups 32 in sets of ~3, only did 22
Dips 32 in sets of ~5
These two must be done 4x8 before any other upper body work. I think I'll get the dips in a week or two more, but pullups may take a little longer.
Tuck leg raises 4x8

 

7. 2. 2016

Kettlebell front squats 5x8 56kg
Pullups 24 total, 6, 4, 4, 3, 3, 3, 1
Dips 32 total, 6, 6, 6, 4, 6, 4
Tuck leg raises 4x8
Side plank bends 10, 8

 

8. 2. 2016

Deadlift 1x6 60kg, 1x6 80kg, 1x6 100kg, 1x4 110kg

Circuit: 8 rounds of
- kettlebell thruster 32kg x 8
- kettlebell swing 38kg x 15 (was supposed to be 44kg, but I took the wrong kettlebell, oops)
- burpee x 8

Had problems with thruster because my single arm overhead strength is weak. Also some elbow pain, will see on Wednesday.

 

10. 2. 2016

Front squat

3x10 20kg
1x6 40kg
1x6 60kg
1x5 75kg
3x5 80kg

Pullups 5, 5, 5, 4, 3, 3 total: 25

Dips 7, 7, 7, 6, 4 total: 32

Tuck leg raises 4x8

 

14. 2. 2016

Valentine's Day Workout <3



Pullups
5, 5, 5, 4, 3, 3

Dips
4x8
*completed, moving on to another pressing movement, we'll see what coach has in store

Box jumps
5x5
*the box was about hip height

Deadlift
1x5 60kg
* thinking back I should have done 80kg as well but I forgot
1x5 100kg
1x5 110kg
1x1 120kg
*didn't like the heavy reps too much, I need to use legs more

Tuck leg raises
4x8

 

16. 2. 2016

Back squat
1x10 the bar
1x5 40kg
1x5 60kg
1x5 80kg
1x4 90kg
3x5 80kg

Pullups
4, 4, 3, 3, 2, 2, 2
*felt very weak, but I also figured I was using my arms a lot more than my lats and that bringing my hands closer and engaging my lats at the bottom before I pull with my arms helps a lot. Interested to see how I will do next time.

Press
2x8 the bar
1x8 30kg
1x4 40kg
2x8 30kg
*pretty weak here, also I should put my hands even wider

Tuck leg raises
4x6-8

This came on as I was doing squats awesome song

 

18. 2. 2016

Deadlift
1x5 60kg
1x5 80kg
1x5 100kg
1x5 110kg
1x3 120kg (rep PR)
2x5 110kg

Pullups
5, 4, 4, 3, 3, 3, 3

Dips
+10kg 5, 4, 3, 4
1x8 BW

Kettlebell squats
50 reps AFAP
10, 10, 10, 10, 10

Tuck leg lifts
4x8

Also, this is going on the gym playlist.

 

22. 2. 2016

Front squat
2x8 20kg
1x5 40kg
1x5 60kg
1x5 80kg
1x4 85kg (rep PR)
1x5 80kg

Press
1x8 20kg
1x5 30kg
1x4 40kg
3x5 35kg

One arm row
4x8 24kg

Tuck leg raises + side plank bends(superset)
4x8 + 4x5

Aaaaaand that's it for today. I'm having problems maintaining extension in the lumbar with front squats. I'm also going to start doing shoulder dislocates and wall slides, they do me so good. Take it away, Biggie!

 

24. 2. 2016

Today I was very weak, most likely because I ate very little yesterday, had school from 7 to 20.

Deadlift
1x5 60kg
1x5 80kg
1x5 100kg
1x2 120kg
1x2 110kg
2x5 100kg

Pullups
5, 5, 5, 5, 5, 5, 2
*quite happy with this one, finally doing 32 reps in sets of five. I'm probably 1-2 kg lighter today, so that may have helped.

Dips
1x5 BW
1x3 10kg (barely squeezed them out, no idea how I did 5 reps last time)
5x 5kg
5x 5kg
3x 5kg
2x 5kg
5x BW

Single leg squats
8 reps per side, just for fun because coach was doing them

Tuck leg raises
4x8

Wall slides
2x10

 

28. 2. 2016

Squat
1x10 20kg
1x5 40kg
1x5 60kg
1x5 80kg
1x5 90kg
1x4* 95kg
3x5 82,5kg
*last rep spotted

Press
2x8 20kg
1x5 30kg
1x5 35kg
1x5 37,5kg
1x3 40kg
3x5 35kg

One Arm Row
4x8 24kg

Tuck Leg Raises
4x8

Wall Slides
2x10

Been jamming on GSJam all weekend long, was pretty tired, but still managed to get a good workout, so I'm quite happy.

 

29. 2. 2016

Deadlift
1x5 60kg
1x5 80kg
1x5 100kg
tried 120, wouldn't budge, 110, wouldn't budge either
1x5 100kg
so I just did 100 again and called it a day

Pullups

6, 6, 6, 6, 4, 4
finally progressing nicely

Dips
1x5 BW
4x5 5kg
missed the first and the last rep

Tuck leg raises
3x8

Lacrosse ball, left glute, 5 min

-

I hate Monday's training after Sunday's.

 

2. 3. 2016

Front squat
1x10 20kg
1x5 40kg
1x5 60kg
1x5 70kg
1x5 80kg
1x5 85kg (rep PR)
3x5 77,5kg

Press
2x8 20kg
1x5 30kg
1x5 35kg
1x5 40kg (rep PR)
3x5 35kg

One arm row
4x8 24kg

Tuck leg raises
4x8-10
10, 10, 8, 8

Bodyweight rows
10, 9, 8

Felt like an easy day.

 

9. 3. 2016

Trap bar deadlift
1x5 80kg
1x5 90kg
1x5 100kg
1x5 110kg
1x3 120kg
1x5 110kg

Pullups
6, 6, 5, 4, 5, 4

Dips
1x5 BW
4x5 5kg

Prone row + rear delt raise superset
2xMAX 24kg kettlebell per hand
1,25 plates for the rear raises

Tuck leg raises
1x8

Only did one set, lol

 

13. 3. 2016

Squat

1x10 20kg
1x5 40kg
1x5 60kg
1x5 80kg*
1x5 90kg*
1x4 95kg*
2x5 87,5kg*
*apparently the 10kg plates I used only weigh 8kg, so all the asterixed weights are 4kg less

Press

1x8 20kg
1x5 30kg
1x5 35kg
1x5 40kg
1x3 42,5kg (PR)
3x5 37,5kg

Single arm row

4x8-9 24kg

Tuck leg raises

4x8-10

Wall slides 2x10

 

14. 3. 2016

Trap bar deadlift

1x5 70kg
1x5 90kg
1x5 100kg
1x5 110kg
1x4 120kg (rep PR)
3x8 100kg

Pullups
6, 6, 6, 5, 4, 3

Dips

1x8 BW
4x5 5kg

Tuck leg raises
4x9

 

16. 3. 2016

Front squat
1x8 20kg
1x5 40kg
1x5 60kg
1x5 70kg
5x5 80kg
*wasn't feeling like going higher, so I just did some volume

Press
1x8 20kg
1x5 30kg
1x5 35kg
1x5 40kg
1x4 42,5kg (rep PR)
3x5 37,5kg

Single arm row
4x8 24kg

Windmill
1x5 10kg
1x5 12kg
1x5 15kg
1x5 16kg

Easy day, but I have serious DOMS in my traps and hams today. SMH.

Also, I remember reading front squats should be hard on the core, but I don't really get that. Mostly have trouble figuring out the correct rack position.

 

20. 3. 2016

Squat
1x10 20kg
1x5 40kg
1x5 60kg
1x5 80kg
1x5 90kg
1x4 94kg (rep PR)
3x5 85kg

Pullups
6, 6, 5, 5, 4, 4, 3, 3...

Dips
5, 5, 8, 8

Tuck leg raises
4x9

Got a cold and a sore throat. Still got a PR.

 

21. 3. 2016

Deadlift
1x5 60kg
1x5 80kg
1x5 100kg
1x5 110kg
1x2 120kg
*hard, couldn't get another rep off the ground
5x3 100kg
*easy

Press
2x8 20kg
1x5 30kg
1x5 35kg
1x5 40kg
1x4 42,5kg
3x5 37,5kg

Single arm row
4x9 24kg

Windmills
1x8 15kg
*a bit too much for 8 reps
3x8 10kg

Still got a sore throat and I really didn't want to go the gym this morning. However, I watched this video and decided to not be a little bitch and went anyway, and I'm really glad I did.

Also I weighed myself after training: 80kg. Need to eat more.