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

[bronco]

Leg day yesterday. I was suddenly struck by fear of not training hard enough, which made me add an extra three sets on the squats. It felt OK, maybe I should get this feeling more often ?

Squats:
70 kg: 1x5 80kg: 8x5
SLDL:
65 kg: 3x5
Lying leg curl:
60 kg: 3x5
Decline situps:
0 kg: ~5x8
And after that some barbell holds and some platpinching.

[bronco]

Yesterday was push day, and evrything felt nice and easy, as should be.

Bench:
70 kg: 5x5
Incline bench:
60 kg: 3x3
Dips:
0 kg: 5x5
Military press:
30 kg: 5x5

[bronco]

Yesterday I sort of combined my upper body back day with my DL day since I'm a little short on time this week bacause my father and stepmother are coming to visit me. My DLs are starting to feel quite OK again, haven't moved any serious weight, but I did a triple on 105 which felt easy. On the fourth rep my grip started giving in and the bar began to roll, so I guess I 'll have to start using the mixed grip soon.
Anyway, the routine was something like this:
DL:
85kg: 1x5, 95 kg: 1x3, 105 kg: 2x3
Front squats:
65 kg: 1x3 70 kg:3x3, 1x6
Barbell rows:
65 kg: 5x5
Cable row:
65 kg: 1x8 80 kg: 2x5

[JP]

respect bronco for using double overhand grip mate. That takes some serious grip strength.

[bronco]

respect bronco for using double overhand grip mate. That takes some serious grip strength.

Probably not on the weights I'm using .

[bronco]

Yesterday was leg day. Halfway through my squatting I discovered that the TV in the gym showed 'Dude, where's my car?' with german voices. After that, rest between sets became significanlty longer . Lifting was also good, so this was a nice evening.

Squats:
80 kg: 1x3, 85 kg: 5x5 90 kg: 1x3, 100 kg: 1x2
SLDL:
70 kg:
6x5
Leg raises:
5 kg: 1x5, 7.5 kg: 1x5, 10 kg: 3x5

[bronco]

DId some becnhing yesterday. My benching does not feel too good these day, I can never decide how wide a grip I should use. It seems I have to chagne it by a couple of centimeters every workout which is a bit annoying. At least military presses went fairly well yesterday.

Bench:
75 kg: 5x5
MP:
30 kg: 1x5, 40 kg: 4x5, 1x4
Disp:
0 kg: 5x5, 5 kg: 1x5, 1x4

[JP]

wait a minute, you nailed 5x5 x 75kg, which is a very high percentage of your 1RM of 95kg - now that in my books is a bloody great benching session mate! if you can do the same with 77.5kg or even 80kg i think you are getting good for 100kg bench

[bronco]

wait a minute, you nailed 5x5 x 75kg, which is a very high percentage of your 1RM of 95kg - now that in my books is a bloody great benching session mate! if you can do the same with 77.5kg or even 80kg i think you are getting good for 100kg bench

Hmm, you might be right. Now my benching feels a little better . I'll get 5x5 on 80 kg next week..

[bronco]

Friday night was deadlift night (which reminds me of the song "dead moon night" by one of my favoutie bands dead moon. Maybe this should be my deadlifting soundtrack from no on ? ). Did some singles. My form feels a bit uncertain on the higher weights, I would like to have someone look at ti. Too bad I haven't seen a single deadlifter at the gym (damn BB gym ). Then did some front squats which made my elbows hurt a little, so i ditched the fifth set and decided to try sissys instead. They tunred out to be really fun, I think I'll try to do them more often. Then I rounded up with some calves and wrist work.

Deadlift:
85 kg: 1x5, 105 kg: 1x3, 115 kg: 2x1, 125 kg: 1x1, 105 kg: 1x3
Front squats:
70 kg : 4x3
Sissy squats:
0 kg: 5x(6-8)
Calves and wrist stuff.

[bronco]

Upper Back day yesterday. I've realized I don't really like chins I guess I should work on my attitude . Anyway I did some sets, then some rowing and osme biceps curl.

Chins:
0 kg: 1x3 5 kg: 3x3 10 kg: 1x3,1x2
Barbell rows, overhand grip:
50 kg:
3x5
Dumbell curls:
17.5 kg: 3x5, 1x4 15 kg: 1x4

[bronco]

Another leg day yesterday. Did some squats for starters. My squats continues to go OK, did 6x5 on 90 kg, nad I believe my form was acceptable as well. This could mean that I'll have to try to get 5x5 on 95 next week. That might need some effort . Anyway, after the sqauts I did a couple of sets sissy squats, I'm starting to like those. Does this make me a sissy ? . I guess I've allways had a weak spot for those not so common exercises that you hardly ever see anyone doing. After teaching my quads a lesson I did some SLDLs and some lygin leg curl. Ended with some inclined situps, and then went home to eat some alpro soy-desssert - those are quite addictive .

Squats:
90 kg: 6x
Sissy squats:
0 kg: 2x6, 2x5
SLDLs:
70 kg: 1x5 75 kg: 3x5
Lying leg curl:
65 kg: 3x5
Inclined situps:
0 kg: 10, 2.5 kg : 8, 5 kg: 5 2.5 kg : 7

[bronco]

Had myself a nice push-session yesterday. Benching felt good, did 5x5 on 80kg for the first time . My techinque also felt pretty OK, eccept of course thatI had absolutely no pause at bottom . I wonder if It would be better to bench with a pause?
Anyway after that I did 5x5 on 40 kg in the military press, also for the first time . I think my shoulders seem to have improved lately. Rounded up with dips, rotator cuff work and then some treadmill.

Bench:
80 lg: 5x5
MP:
30 kg: 1x5, 40 kg: 5x5
Dips:
5 kg: 3x5, 1x4, 1x3
Some rotator cuff work.

[michaelhobson]

Nice work on the bench Bronco. 80kg gets pretty heavy when you start doing reps and sets.

[bronco]

Nice work on the bench Bronco.

Thanks!

80kg gets pretty heavy when you start doing reps and sets.

I wish I could say that I don't agree without lying .