The second coming of Lard-ass: lifting and MT

11 September squat day

This week and the next, my plan is to switch up my basic exercises. Tried to do front squat but that wasnt any good.

Front squat
Warmup 20, 20, 50.

50 x 7
70 x 3
70 x 6
50 x 10
50 x 6

Note: having big problems with this exercise. Pain in my mid/upper back due to the pressure of having the barbell on my shoulders. Pain in the exact same spot where my old snowboard-injury is, and the same place where I
 
12 september

1 hour of Heavy bag work and some abdominal work, crunches and stuff.
Practising knee and push kicks.

14 sept pull day

Still pain in my lower back since those deadlift with bad form.

Bent over barbell row

50x 9
65 x 10
65 x 9
65 x 7

NOTE: having big trouble breathing between reps, and when I do I round my back, causing pain.

chins

10 x 7
5 x 6

narrow V grip pullups

5 x 8
5 x 6

No RDL cause of backpain
Legcurls instead

53 x 9
53 x 9

EZ curl

45 x 8
45 x 8

+ forerm curls, grippers and wriststrengtning with "jujiutsu wristflip".

15 sept running

running 8,5 km.
 
16 sept Push day

Dumbell press (decline)

40 x 10
40 x 8

Still working myself up, Next week I
 
I HEREBY SWEAR THAT I WILL NOT DO ANY MORE LIFTS WITH BAD TECHNIQUE. IM SICK AND TIRED OF GETTING INJURED ALL THE TIME! :mad: :mad: :mad:


Im also not going to start benching again, atleast not heavy because of risk of rotatorcuff injury and wristproblems. Think the dumbell press is a better chest exercise, and since I do overheadpress and dips, I dont need bench anymore. But still, it would be fun to lift, since Im pretty shore I could beat my old records... But Ive come to realize that getting older means getting more easily injured and with longer time to recovery. So now on, Im gonna train to last in the long run...
 
22 september

Running 8,5 km.

Felt pretty easy, but right hip and right knee sore at the end. Damn it.
My back still hurts, wearing my powerlifting belt when I sit in front of the computer at work all day long helps a little. :( :( :(
 
23 september pressday

Dumbell presses (decline bench).

Warmup 20. 30, 30
45 x 8 (new pb)
45 x 6

(So happy my wrist dont cause me pain anymore)

Flies, incline
20 x 8
20 x 8

Skullcrushers EZ-barbell

60 x 9 (new pb)
60 x 6

Overheadpress, standing w barbell

55 x 6
50 x 6

Dips

x 14
x 10

Just going easy, the inside of the pec still hurts a little... Just to get the dips started again





25 sept. Squatday

WU 20. 50. 50

95 x 10 (new pb, but my ass comes up to quickly, good morning style)
90 x 5 (really strict, no good morning technique)

Bottom position squat (starting from bottom, in powerrack)

60 x 3
80 x 3
85 x 3 (felt goddamn pretty heavy!!!, strange exercise, but good, I
 
26 september

Muay thai. fun to get going again. The pain in my lower back dont seem to go away. :mad: So I have to go see a naprapat again, hopefully is just some muscles that have cramped up.

Edit because of misspelling.
 
28 september pullday

NOTE: lower back still fucked up. No movements that include lowerback whatsover, no deads, barbell rows, rdl. :mad: :mad: :mad:

Chins
bw x 10
10 x 7
5 x 8

pullups V-grip

5 x 7
bw x 8
bw x 8

Machinerowing x 3 set
dumbell bent over "flies"

Forarm work
pinching plates (between thumb & indexfinger)
10kg x 3 set
Gripper work 150
wristcurl

EZ-curls
40 x 9
40 x 7

Konc. curl
12,5 x 6 (lactic acid like hell)

NOTE: liked pinching plates a lot. :D Hopefully my back heals up until squatday.
 
29 september

Running 8,5 km. my hips dont hurt as much as the last time. But still I cant go any longer than 8.5 km.
 
30 september pressday

Standing ohp barbell
wu 20, 20, 40
55 x 8
55 x 6

Dumbell press (decline bench)
40 x 8
40 x 8 (feeling a little sore since doing ohp first)

incline flies
20 x 9
20 x 9

Dips
20 x 8 (easy, strict, good form)
35 x 6 fucking heavy, lost strength since injury!

Tricep ropepull
70 x 9
70 x 5

and some shoulder assistance in machine
30 x 14

3 october - running and legtraining

Went running 5 km in the morning because of back pains so no muay thai. gotta keep the cardio going

Just some very easy legtraining without any exercises wich involve lower back, so no squats or anything, just some legextensions and calfraises.

Did a real good lower arm workout with pinching plates 10 and 15 kg, and some wristcurls, grippers (can do 29 reps on the number 2? 150kg?/lb?) and some jujiutsu-wristflips wich are doing wonders for my bad wrist :D


5 october backday

Lower back still fucked up. No deadlift or anything that puts stress on the lower back
Focusing on upperback work

weighted chins

15 x 5 (entered the sherdog annual pullup contest:)
10 x 7
5 x 7
bw x 10

Pullup with V-grip
10 x 5
Bw x 7

Legcurl (hamstring)
53 x 13
60 x 10
60 x 8

And some other stuff like rowing in machine, shrugs, ez-curls and stuff


NOTE: lower back still fucked up, pain in left side of lower back. Was healing up but the last muay thai class fucked up the back again. not gonna go there until Im well. Because of lower back, no squatting and no deadlifting, I get so frustrated!!!!!!!!! :mad: :mad: :mad:
 
6 october

Running the usual 8.5 km. less pain in hip and knee, soon I can go longer distance. Not running fast, like to run slow a longer time. Bought a timer to check my Km time.
Think I am at very slow speed at 30 min at 5 km (running in terrain though lots of hills and stuff)

7 october - PRESSDAY

dumbell press (decline bench)
wu 20, 20, 30, 30
40 x 8
40 x 8 (not going to failure since the rotator cuff is taking the load if I squeeze out those last reps)

Incline flies
20 x 10
20 x 10

Upright row (have to rest from my usual ohp)
30 x 10
30 x 10
35 x 9
35 x 9

Dips
25 x 8 (nice and easy)
25 x 8

+ 1 set of shoulderexercise w machine

EZ-skullcrushers
 
12 oktober PULLDAY


Sumodeadlift
wu 50, 50, 90, 90
120 x 8
120 x 8 (no regripping between reps, pretty easy, could have gone for 15-20 something))

Pullups

10 x 8
10 x 6
10 x 5

Legcurl (hamstrings)
60 x 10
67 x 6

Dumbell row
32,5 x 9
32,5 x 9 (just easy, dont wanna fuck up my back)

EZ-curl
40 x 8
45 x 8

Conc curl 15 x 7


NOTE: Sore like hell from yesteday. Despite my lower back is fucked up I could do sumos without any pain. :D :D :D Keeping the rowing light though, because rowing seems to put greater strain on the lower back.
 
13 october

Running 7 km 38:42. Much room for improvement...

NOTE: my back feels a lot better since yesterdays sumos. Strange that lifting can heal up my back... Back not well yet, maybe another couple of weeks before I can start RDL:s and stuff again.
 
14 OCTOBER - PRESS

Dumbell press (decline on bench)
WU22,5 22,5
40 x 8
40 x 8

Incline flies
20 x 10
20 x 10

Upright row (taking 2 weeks off overheadpresses)
40 x 6
40 x 7
35 x 11

No dips, pain in chest, dont wanna risk anything.

Triceps, ropepull
75 x 7
75 x 6

Skullcrusher EZ
60 x 10
65 x 6

NOTE: My "press" program looks more like a bb-program :redface: But without benching or dips, this is what is left... Anyway, building a strong back and strong legs is priority 1.
making progress in shoulders and triceps. Feeling a little depressed, so no real motivation.


16 october squat

Wu 20, 20, 50, 50, 80, 90
100 x 7
95 x 6

Calfpress (plates)
50 x 9
65 x 9
55 x 6

legextension (quads)
75 x 10
80 x 8

lowerarmwork

Pinching plates (thumb + indexfinger) 15 x 21 sek
Jujiutsu wristflips x 5 set
Reverse wristcurl x 3 set
Grippers 200 & 150

NOTE: Keeping the number of sets squatting low. And no assistance besides legext. Dont wanna overtrain. I
 
17 october heavybagwork

Training combos on heavybag in 1 minutes interval. Tought as hell.


19 october pullday

sumodeadlift
wu 50, 50, 90
130 x 8
130 x 8 (felt real good. Technique right on. Like sumo a lot. Feels like my traps are ripped of my body :D

Pullups
15 x 6
10 x 7

Dumbell row (standing with both feet on ground and doing them strict)
40 x 6
40 x 6

EZ-curl
40 x 10
40 x 9

Hyperextensions
bw x 15
10 x 12
10 x 12

Inside and outside stabilizers in ghey-machine x 2set


NOTE: Had a real good talk with a competetive lifter, lots of good advices. Found out that I should be doing hyperextension for my lower back to prevent injury. Thaught I trained lower back enough by doing deads but just static for the lower back. Have to put in some dynamic work also. The pieces are falling into place, my lower back is totally week, thats why I cant do RDL heavy since my lower back cant hold the static position. And I must start over wit smaller weights again with squat, still coming up to fast with the hips, had to lead with my shouldes first goddamnit :mad:
 
20 october

Running 7 km - 38:05 (improving)


21 october

OHP
55 x 8
50 x 8

Cablecross
35 x 8
35 x 7

Incline dumbellpress
32,5 x 8
32,5 x 8

EZ skullcrushers
65 x 6
60 x 6

Tricep ropepull
70 x 6
70 x 6

Isolation sideraises in machine 39 x 7
and some rotatorcuff training x 2 set



NOTE: Still not any good progress. Been sleeping like shit the last month, just getting 6 ore at best 7 hours. And I dont keep up the eating during weekends. Probably thats why. Will change my workinghours so I get to bed earlier and hopefully get more sleep.

A new pain in my back today (just over the rigt kidney) so no squatting today. I hope its not another injury... :(
 
23 october legs


Lunges on 25 cm (10inch) box. Felt damn good!!!

50 x 11
50 x 10

Lateral lunges

20 x 10 (unbelivable hard exercise!!)
20 x 10

Calfraises (cablemachine) 100 x9
quadextension 80 x 8

+ wristcurls



26 october backday


Hyperextension

bw x 10
10 x 12
10 x 12

Dumbellrow
40 x 7
40 x 6
40 x 6

Pullups
10 x 9
10 x 6

legcurl
67 x 9
67 x 8

Shrugs w barbell

50 x 10
70 x 8
70 x 10

and some EZ curl



27 october running 7 km



28 october pressday (shoulder, chest, triceps)

upright row
40 x 9
40 x 8

dips

25 x 8
35 x 8

Dumbell incline press
37,5 x 6
37,5 x 5

Cablecross
40 x 9
40 x 8

Ez skullcrushers
60 x 8
60 x 8

Shoulder, isolated

39 x 9
And rotatorcuff training
 
30october legs

squat
wu 20 20 50 50
80 x 8
90 x 2
100 x 3 (good form) stopped as soon as my form was getting bad.
90 x 8 excellent form)

NOTE: my lower back cramped up despite correct technique.

forearmwork pinching plates, wristcurls, ju jiutsu wristflips, grippers.

1 november heavybagwork and shadowboxing


2 november backday


sumodeadlift

130 x 8
130 x 8

Dumbellrow

40 x 8
40 x 7

Pullups
bw x 8 strict and slow
bw x 7 strict and slow

legcurl (hamstring)
67 x 8
67 x6


4 november "pushday"
upright row

40 x 10
45 x 7

Dumbell press incline
37,5 x 9
37,5 x 6

Cablecross
45 x 8
40 x 7

Dips
20 x 6
40 x 6

EZ skullcrushers
65 x 8
65 x6

+ shoulders isolated 1 set and rotatorcuffttraining cables

6 november legs

NOTE: doing lunges until my back is better...

Lunges on box
50 x 9
60 x 10

Lateral lunges
20 x 10
20 x 10

Calfraises 4 set x 50

quadextension
80 x 9


7 november heavybag work and shadow boxing

9 november backday

hyperextension

15 x 12
20 x 12
25 x 12

Pullups
15 x 8
15 x 6

Dumbell row
40 x 8
40 x 7

Shrugs with barbell
60 x 10
80 x 10
80 x 10

legcurl (hamstring)
67 x 8
67 x 7

some curs and lots of forearm work pinching plates, grippers and such

10 november running the usual 7 km

11november "pressday"


ohp
55 x 7
50 x 5

dumbell press decline
40 x 8
40 x 6 (really sucked)

Cablecross
35 x 10
35 x 10
35 x 8

ez skullcrushers
70 x 6
60 x 8

Triceps ropepull
70 x9
70 x 6

and shoulder assistance like rotatorcuff


13 november

lunges on box
50 x 9
70 x 10
70 x 10

lateral lunges
20 x 10
20 x 10

Calfpress
50 x 10
50 x 10
50 x 10

+ ghey exercise for inner and outer thigh.

quadextension
80 x 11

14 november heavybagwork and shadowboxing
 
16 november backday


sumodeadlift
wu 50 50 90 90

130 x 8
130 x 10

pullups
20 x 5

chinups (for biceps)
bw x 10

Dumbell row

45 x 7
40 x 8

legcurl (hamstring)
74 x 4
67 x 6

hyperextension
20 x 12
25 x 12

17 november running 10.5 km

19 november pressday

seated ohp barbell (in front of head)
50 x 10
60 x 6

dumbell press
40 x 8
40 x 8

Cablecross
40 x 9
40 x 9
40 x 7

Tricepsextension cable
80 x 10
80 x 9

Dumbell oh extension
32,5 x 9

20 november legs

lunges on box
70 x 10
75 x 10

lateral lunges
20 x 10
20 x 10

And pumped out some squat
77,5 x 10

Pinching plates
35 x 30 sek
40 x 20 sek
40 x 10 sek21 november heavybagwork and shadowboxing
 
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