Squats, pulls, and curls

Sunday 14.10.2007

A1 Deadlift
2x3 302.5
1x2 319
1x1 357.5
1x2 319
1x3 302.5

The single went pretty smooth, alright I was kinda seeing stars right after but it went up smooth.

B1 Pullups
2x3 21.45
1x2 22
1x1 27.5
1x2 22
1x3 21.45

B2 Push Press
2x3 148.5
1x2 165
1x1 176
1x2 165
1x3 148.5
I want to get BW in this, that's my goal. Offcource my BW is always moving up, so it's kinda like chasing a rabbit or something. Anyways, I usually focus more on coefficient results (weight/BW) when I'm near the end of a cut, as my strenght usually stays the same or improves a bit while cutting

C1 Arm thingy
A1 Chinup 8, 5: BW
A2 DB curls 10,7: 19.8

A3 Dips 10,6: BW
A4 Lying triceps extension 10,6: 19.8

PWO: The usual
 
Tuesday 16.10.2007

Day 1

A1 Power Clean
8x3 198

I think I managed to get a better tripple extension here than earlier. The hip moved alot faster.

B1 Bench Press
2x3 165
1x2 181.5
1x1 203.5
1x2 181.5
1x3 165

the doubbles are the toughest for some reason :confused:

B2 Cable Row
1x10 62.7
3x8 73.7

B2.5 DB Shrugs
3x12 79.2

C Arm thingy
A1 Chinup 8, 4: BW
A2 DB curls 11,8: 19.8
A3 Dips 10,6: BW
A4 Lying triceps extension 8,6: 19.8

If my measurements are correct, I've gained 1 cm on both my arms since I started this (25th of september). Even though I haven't had any progression strenght wise. I guess 1 cm around in less than a month would be considered good? I was actually thinking of changing it since progression had been none, but aslong as the size is increasing I'm gonna stick with it.

PWO: The usual
 
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Thursday 18.10.2007
Day 3

A1 Power Shurgs
7x3 264

the short rest on these is really killing me. Sweaty and slippery hands is a problem. I'm thinking about wrapping a pice of paper around the bar to see if it helps.

B1 DB Shrugs
3x12 79.2

C1 Bench press
1x5 159.5
2x5 165
I think I'm getting the hang of pushing my belly out and bringing the bar down to the highest spot.
C2 Wide bent over row
3x5 143

D1 Good Mornings
3x8 165

E1 Arm thingy
A1 Chinup 9, 5: BW
A2 DB curls 12,8: 19.8
A3 Dips 10,8: BW
A4 Lying triceps extension 12,8: 19.8

PWO: The usual
 
Look, why are you sweating so much?? Don't you live on some kind of barren ice pack? God, I can't imagine what kind of a sweaty mess you'd be if you saw the sun more than 20 days a year :D
 
hahha, it's actually snowing right now :D

I sweat ALOT, I have no idea why :p And yeah, you should see me when I go abroad to some hot country, it's hell! I was in Sahara once, that was brutal!
 
Saturday 20.10.2007
Day 5

A1 Deadlift
2x3 308
1x2 324.5
1x1 363
1x2 324.5
1x3 308
Doing 3 plates tripples felt pretty good :D
I wrapped a paper towel thingy around the bar, it really helped. I could pull my single with a hook grip instead of an alternate hook grip. So I guess that trick really works. The single was really hard though, a bit more and I think my back would have rounded.


B1 Push Press
2x3 154
1x2 170.5
1x1 181.5
1x2 170.5
1x3 154

B2 Cable row
3x10 73.7
Some moron was taking up the smith doing half rom bench and incline bench so I couldn't do pullups

C1 Arm thingy
A1 Chinup 9, 5: BW
A2 DB curls 12,9: 22
A3 Dips 12,8: BW
A4 Lying triceps extension 9,7: 22

PWO: the usual.
 
Is the focus on arms because they're lagging or for vanity?

I never see gradual yet consistant arm gains, for some reason they grow in bursts. It's like they wait a few months before finally giving up and growing about a half inch overnight
 
My arms are small, always have been. I was just sick of seeing the rest of my body grow but not my arms, so I decided to do something about it.
 
Monday 22.10.2007
Day 5

A1 Power Cleans
8x3 199.1

After the first coupple of sets I felt really tired, which is unusual. Probobly due to crappy breakfast and a bad nights sleep

B1 Bench Press
2x3 165
1x2 182.6
1x1 204.6
1x2 182.6
1x3 165

Last time the doubbles (with slightly less weight) were friggin tough, today they went smoothly :D
and dang, once you get a bench in this gym you have to guard it with your life. Some people actually walk inn and just wait for a bench, no matter how long it takes.

B2 Cable row
1x10 73.7
3x9 76.45

B2.5 DB Shrugs
3x13 79.2

wtf?! I think 79.2 lbs DBs are the heavies they got.. How long should I keep upping reps before I turn to something heavier like BB shrugs?

C1 Arm thingy
A1 Chinup 9, 5: BW
A2 DB curls 12,9: 22
A3 Dips 12,9: BW
A4 Lying triceps extension 9,6: 22

PWO: The usual
 
Wendsday 24.10.2007
Day 3

A1 Power Shrugs
7x3 269.5

I only rest 1 min between sets here, which makes it really hard. I think my lower back is what's holding me back, I have no problem power shruging it once I get the bar past the knees

B1 DB Shrugs
3x13 79.2

C1 Bench Press
3x5 165

I'm starting to get the hang of capturing one of the two benches when I need them. The trick is building a small bunker around it and invite Hitler over for a bench session. However, if you want to really defend your bench, you will need a flak gun to take out the ones who try to attack your bench from the air.

C2 Wide BB bent row
2x5 143
1x5 148.5

143 was kinda easy, so I went for 148.5 and it went smoothly. I actually think doing shrugs first really makes me use my middle back more since the upper traps are so fried they can't do much to help, I pull it more to my lower abs now than to my upper abs like I did before, which actually helped get more weight (it diden't before for some reason)

D1 Good mornings
1x8 165
2x8 166.1

These are really tough on the good ol' back. But I need some serious lower back work since it's the weak point in my deadlift.

E Arm thingy
A1 Chinup 9, 5: BW
A2 DB curls 12,8: 22
A3 Dips 12,8: BW
A4 Lying triceps extension 10,6: 22

PWO: The usual
 
Friday 26.10.2007
Day 5

A1 Deadlift
2x3 313.5
1x2 330
1x1 368.5
1x2 330
1x3 313.5

The single was really hard, my lower back almost flexed, I'm gonna set it back maybe 5-10kg and work my way back up.

B1 Pullups
2x3 22
1x2 23.1
1x1 28.6
1x2 23.1
1x3 22

I have to reduce the weight for the tripples and increase the weight for the single here.

B2 Push Press
2x3 159.5
1x2 176
1x1 187
1x2 176
1x3 159.5

The single was hard, stopped a few inches short of lockout and I really had to press it out.

C1 Reverse lunges off box
3x8 22

The extra ROM was cool, it sort of became a two exercise movement. The bottom part was like a lunge which really hit the glutes, and from like a "quarter lunge" position, I had to step up to the box which really hit the quads. today (one day after) I'm sore in both my glutes and quads.

No arm thing today, I don't know how I'm going to do it with my lunges and my arms. I think my legs need more attention than my arms ATM, not squatting for a long time hasn't been doing them any good. Either I can try to combine the lunges with the arm thing somehow, and do them both or I can start some kind of leg thingy

PWO: the usual
 
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Sunday 28.10.2007
Day 1

A1 Power Cleans
2x3 198
1x2 220
1x1 242
1x2 220
1x3 198
Seems the 8x3 approach has helped my strenght quite a bit. My pr before was 234.3. The tripples and doubbles were pretty easy, and I think I could get a bit more for the single too.

B1 Bench Press
2x3 170.5
1x2 187
1x1 209
1x2 187
1x3 170.5

I seem to get stronger in the tripples and doubbles faster than the singles. Same goes for power cleans.

B2 Cable Row
2x8 78.1
2x10 78.1

On the last two sets I kinda used leg drive on the cable machine, I don't know why I've never thought of this before, it's so obvious. I diden't jerk my back or anything, I just pressed my legs against the plate, it made me get two more reps.

B2.5 DB Shrugs
2x13 79.2
1x14 79.2

C1 Reverse Lunges off Box
3x8 26.4

PWO: The usual
 
Tuesday 30.10.2007

A1 Power Shrugs
7x3 269.5

B1 DB Shrugs
3x13 79.2

C1 Wide Bent Row
3x5 148.5

C2 Bench Press
3x5 166.1

D1 Good Mornings
3x8 166.1

E1 Leg Press
1x13 220
2x12 264

First time I've ever really done leg press. My mobility sucks, so I diden't get alot of rom. I just want it to get some size in my quads.

PWO: The usual
 
I seem to get stronger in the tripples and doubbles faster than the singles. Same goes for power cleans.
Click to expand...

You know it! More volume!

Pump up the volume pump up the volume

And then I think it's:

Dance, Dance, Dance
 
Thursday 1.11.2007
Day 5

A1 Deadlift
2x3 303.6
1x2 319
1x1 357.5
1x2 319
1x3 303.6
I took a little weight off the bar to start working my way up again and hopefully busting through 170 kg
The single sure went easy compared to when I pulled it for the first time a few weeks ago.

B1 Pullups
2x3 19.8
1x2 24.75
1x1 33
1x2 24.75
1x3 19.8


B2 Push Press
2x3 165
1x2 181.5
1x1 192.5
1x2 181.5
1x3 165
Strenght is increasing quickly here. the single is a bit heavy. When I hit a plateau here I might change to power jerks, then to jerks, but I'm not quite sure yet, as I've never really tried power jerks before.-.

C1 Reverse lunge off box
3x8 26.4

Leg extension
1x10 77
1x11 77
I might start doing these after reverse lunges, I need mass on my quads, and isolation can help.

PWO: The usual
 
03.11.2007
Day 1

A1 Power Cleans
2x3 203.5
1x2 225.5
1x1 247.5
1x2 225.5
1x3 203.5

Single was tough, but I think I can still duck a big more under, hopefully I'll get more next time.

B1 Bench press
2x3 176
1x2 188.1
1x1 210.1
1x2 188.1
1x3 176
1x11 148.5

B2 Cable row
1x10 82.5
1x8 84.7
1x7 84.7
1x7 84.7

B2.5 DB Shrugs
2x14 79.2
1x13 79.2

C1 Reverse lunge off box
2x8 26.4
1x9 26.4

D1 Leg extension
2x11 77

PWO: The usual

Trained in chucks and tried liquid chalk for the first time today. The chalk worked, and I loved the chucks, specially for lunges and benching.
 
Monday 05.11.2007
day 3

A1 Power Shrugs
7x3 275

B1 DB Shrugs
1x14 79.2
2x13 79.2

C1 Wide bent row
3x5 148.5

C2 Benc press
3x5 170.5

D1 Good morning
1x5 176
2x5 181.5

E1 Leg press
1x12 330
2x12 396

Not the same leg press as last time. This was done on the typical machine, horizontal. The friggin thing requires electricity! How awsome is that? :D :p

PWO: The usual
 
Wendsday 07.11.2007
Day 5

A1 Deadlift
2x3 308
1x2 324.5
1x1 363
1x2 324.5
1x3 308

Not happy with the deadlifting today. I got what I was suppose to, but it was heavier than it should be. 165 kg today, and the plan is to do 167.5 next week (which is what I reset from) then punch through it and get 170 the week after. However, the single today was really tough, I just didn't get in the "zone"

B1 Pullups
2x3 22
1x2 27.5
1x1 34.1
1x2 27.5
1x2 22 (+1 Fail)

B2 Push press
2x3 170.5
1x2 187
1x1 198
1x2 187
1x3 170.5

Felt good to get 90kg. Closing up on BW now.

C1 Reverse lunges off box
3x9 26.4
Lunges are feeling better. Form is better, better flow, etc. Atleast for the left working leg, the right working leg isn't as smooth.

D1 Leg extension
2x12 77

PWO: The usual
 
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