Lift it to your heart, then push it to the sky

[Rochellita]

aw, bronco, sorry to hear about your break-up Hey, 115kg is still a very respectable squat!

[bronco]

Phew, sounds like a really depressing situation you got there (except trainingwise maybe). So, you better come home soon so that we can take care of you and get you in a better mood. (And so that you can help me out with my training )

yeah, I'm definitely considering going home in a not very far future.

aw, bronco, sorry to hear about your break-up Hey, 115kg is still a very respectable squat!

Thanks. As for the squat, squatting a new PR did actually cheer me up a bit . But only for a while, so yesterday I decided I needed to get a new PR in the bench also. I lifted 95 kg quite easily. heavy,, so I was almost certain I'd make it into the three digit range. My 100 kg lift however turned out to be a disaster. The spotter obviously did not understand when I told him to not touch the bar until I told him. Instead he held ontot the bar while I lowered it onto my chest and then kept on holding on to it. So I was lying there with 100 kg on my chest asking him to let go of the bar. Which he wouldn't do, so after a couple of seconds I had to lift it anyway, but could not lift it by myself. So, I'll guess I'll have to try again soon, cause I stilll believe I can make it.

[bronco]

It seems I've suddenly discovered the joy of single and triplets ! Went to the gym yesterday for some back training. Nothing very serious, just to get my mind off other things. So I did some single wieghted chins, managed to get up till the bar hit the upper chest with 15 kg, and after that got the chin well above the bar with 20 kg. The I did some barbell curls, did triplets up to 40 kg and then a single on 45 kg. I realised that this exercise hits the wrists alot when you put on some weights. After that I did some light triplets on deadlift, and some on the front squat. I also did some rear lateral raises and some barbell shrugs.

[tylerm]

Yeah man, singles and doubles and that are great fun, as you get to lift heavy weights that are difficult, but with the reassurance that you will be done very quickly. I will take that over reps any day

[bronco]

Yeah man, singles and doubles and that are great fun, as you get to lift heavy weights that are difficult, but with the reassurance that you will be done very quickly. I will take that over reps any day

Me to! Low reps are indeed much more fun.

[bronco]

Back at the gym yesterday after a week away from lifting. Felt I needed some rest. Also this led to that I for the first t(and second) time in my life went to the gym only to use the cardio-machines. I allways thought this was a stupid thing to do, but suddenly it made perfect sense . Anyway, I've deicded to try a new 4-split routine with two lower body days ( one squat and one deadlifitng basically) and two upper body days ( push-pull ). Yesterday was squat day:

Squats:
70 kg: 5x5
SLDL:
50 kg: 3x5
Lygin leg curl:
50 kg: 2x5 55 kg: 1x5
incline situps:
5x5

[bronco]

I had myself a party last night - a dips party ! Eight sets of triceps-blasting fun . Then I did some heavy triplets on the military press. Also very enjoyable, I'm starting to like the MP very much. If it weren't for the strength competition, I even think I would put down benchpress a notch on the priority list and concentrate on MP instead. Anyway, after that I did some dumbbell presses, but since my triceps and shoulders were quite wasted I didn't accomplish much. Then, as a perfect ending of a nice workout, I spent some time on the treadmill while watching the best martial arts movie ever- Karate kid 2 ! And to make it even better it was dubbed in german !

The numbers:
Dips:
0 kg: 1x5, 5kg: 1x5, 10kg:1x5, 15kg:1x5, 20kg:4x3
Military press:
30 kg:1x5, 40kg:2x3, 1x5, 1x4
Dumbbell presses:
27.5 kg: 1x5, 32.5 kg: 1x2, 30 kg:1x3

Oh, and that about KK2 being the best MA-movie was a joke of course - evrybody knows that Showdown in litlle tokyo is the best movie all categories !

[bronco]

Deadlift night yesterday. Planned to do just light triples, anded up myabe just a little bit to heavy, but it was OK. Also had a nice forearm workout, and a small front squat session.

Deadlifts:
65 kg: 1x3 75 kg: 1x3 85 kg: 1x3 95 kg:2x3
Front squats:
60 kg: 1x3 65 kg: 3x3 75Kg: 1x3
Standing calvespress:
60 kg: 3x8 , 1x7
set in set with:
variuos forearm stuff,:
plate-wrist-curls, reverse plate-wrist-curls, levering

[JP]

mate, your front squats are really good! Usually they are way behind back squats for most lifters, exept for the olympic weight lifters!

[bronco]

mate, your front squats are really good! Usually they are way behind back squats for most lifters, exept for the olympic weight lifters!

Thanks! It actually occured to me last night as well, that my fronts are quite strong compared to my backsquats. I would guess that the fact that I allways do full squats has something to do with it.

[bronco]

Pull day yesterday. I Realized that training the upper back the day after deadlift day might not be such a good idea. Since my lower back was tired I wanted to avoid exercises taht thi's it which meant no barbell rows . Did dumbbellrows instead but I don't like them as much. Plus I'm not sure they actaully stress the lower back less, I don't like the rotating feeling they give. Also I realized I don't like chins very much anymore. And i tried some wide-grip pull-ups and I really sucked at them. I wonder if this is techinque dependent or am I just weak?

Chins:
0kg :1x3, 2x5, 1x3, 1x5, 1x3
Dumbbell row:
20kg: 1x5, 25 kg: 1x5, 30 kg: 2x5
Rear lateral raise:
5 kg: 3x6
Hammer curls:
12.5 kg: 1x5, 15 kg: 1x5, 17.5 kg: 1x4 15 kg: 1x5

[bronco]

Push day yesterday. I had the rather unpleasant experience of getting trapped under the bar while benching. To make things worse, it was allready on the 4th rep, and with only 60kg . Luckily it was very easy to roll the bar down my stomach, but my ego got seriously hurt . I guess it beats begin trapped under 100+ kg at least . Lesson learned: be carefull when benching after doing heavy dips and MPs. heer's the workout:

Dips:
0 kg: 1x5, 10 kg:5x5
MP:
30kg: 1x5, 40 kg: 2x5, 1x4, 2x3
Bench:
60 kg: 3x5,1x4
Then some rotatorcuff work followed by cardio

[michaelhobson]

Good workout Bronco. You must have been more tired than you realized after all those dips and MPs.

I got stuck under the bar last week. That has to be about the most embarrassing thing that could happen to a guy at the gym. I had to ask a passing stranger for help!

It would probably be higher on the cool scale to get crushed under the squat bar.

[handsome_hansson]

Hey man! Glad to hear you're coming back home! Dude, I'm not surprised you had trouble benching, tricep excercises to that to you, due to synnergy effects. Benching is quite tricep-intense . As a rule of thumb I make arm excercises yhe last stop in the routine, because you need your arms in nearly all upper-body workouts.

[quote="bronco"]Push day yesterday. I had the rather unpleasant experience of getting trapped under the bar while benching. To make things worse, it was allready on the 4th rep, and with only 60kg :oops: . Luckily it was very easy to roll the bar down my stomach, but my ego got seriously hurt :D . I guess it beats begin trapped under 100+ kg at least :). Lesson learned: be carefull when benching after doing heavy dips and MPs. heer's the workout:

Dips:
0 kg: 1x5, 10 kg:5x5
MP:
30kg: 1x5, 40 kg: 2x5, 1x4, 2x3
Bench:
60 kg: 3x5,1x4
Then some rotatorcuff work followed by cardio[/quote]

[bronco]

I got stuck under the bar last week. That has to be about the most embarrassing thing that could happen to a guy at the gym. I had to ask a passing stranger for help!

I guess I was more lucky than you then, since I at least didn't have to ask for help . Also, remember that getting stuck under the bar just means that you are training to your max .

Hey man! Glad to hear you're coming back home! Dude, I'm not surprised you had trouble benching, tricep excercises to that to you, due to synnergy effects. Benching is quite tricep-intense . As a rule of thumb I make arm excercises yhe last stop in the routine, because you need your arms in nearly all upper-body workouts.

Hmm, I'm not sure I'm coming home just yet. Might be another couple fo months or something. Good to see you logged in on veganfitness by the way .