Mission International Level

[Mellos]

Uhm, yeah. Been kinda inactive here, haven´t I?
So I´ve had 1 week of crazy heavy training which was totally stupid and then after Xolix gave me a piece of his mind switched to WSB for Skinny Bastards, which should work perfectly for me at the moment.

As this started about 2 months ago and I already spent an hour on updating training logs I will just log my main sets for each training.

Good Mornings
3 x 110 kg

1 Board Press
2 x 95 kg

Deadlift
1 x 170 kg

Bench Press
3 x 80 kg
4 x 80 kg


Westside
Week 1
Bench Press
1 x 85 kg

Squat
1 x 130 kg

Bench Repetition Work
15 x 60 kg, 3 x 60 kg, 2 x 60 kg

Week 2
Bench Press
2 x 85 kg

Squat
2 x 130 kg

Bench Repetition Work
16 x 60 kg, 8 x 60 kg, 4 x 60 kg

Then the flu hit me (for the 2nd or 3rd time this year...), so I couldn´t go heavier than 40 kg on anything for almost 2 weeks.

Week 3
1 Board Press
1 x 90 kg + 1 with help

Deficit Deads (5 cm)
4 x 140 kg

Dips
9, 8, 7

Deadlift
8 x 142,5 kg
20 x 102,5 kg
30 x 80 kg

Week 4
1 Board Press
2 x 90 kg

Deficit Deads (5 cm)
5 x 140 kg still feeling a little sick

Dips
12, 8, 7

Deadlift
10 x 140 kg

Week 5
CG Bench Press
2 x 80 kg

Ultrawide Sumo Box Squat
3 x 125 kg

Dips
16, 7, 6

Box-Squat
10 x 100 kg
5 x 100 kg
4 x 100 kg
Could have done more weight but no more reps.

Week 6
CG Bench Press
3 x 80 kg

Ultrawide Sumo Box Squat
5 x 125 kg
Pure willpower.

[Mellos]

There will be 2,5 more weeks before I´ll have a little deload.
I´m not doing the original WSBFSB but my own variation using methods that have worked for me in the past.
Since the end of my little anabolic diet crazyness time I have put on weight and lost a little bodyfat as I found out today. That was a little surprising to me but would match the very subtle gains in every exercise since the beginning of my using the WSB system.

Btw I changed the log title, so everyone knows what all this is about.

Edit:
As you can see, the first two days of the week are max effort days. Day no. 3 and 4 are repetition effort days with 60 sec between the main sets.

[Mellos]

Just now
Dips
18, 5, 8
60 sec in between sets

Bradfort Press
3 x 10 x 25 kg

French Press
3 x 9 x 30 kg set 1 and 3 in a superset with ab work
ouch

Lying Leg Raise + Crunch + Bicycle Crunch
15 + 15 + 10
25 + 20 + 10 (the 25 could have been 30 or 35, too. I just lost count)

Now to the AC Soest!

[JP]

Ha ha, can't be arsed to translate

What's the story behind the total number?

[Mellos]

What's the story behind the total number?

All time RAW drug free powerlifting total world record in the 82,5 kg division as listed on powerliftingwatch.com.
(that´s a very long way of saying that I keep it real and am not that chubby )

[Orkje]

All time RAW drug free powerlifting total world record in the 82,5 kg division as listed on powerliftingwatch.com.

That's... ambitious...

[Lordmuppet]

All time RAW drug free powerlifting total world record in the 82,5 kg division as listed on powerliftingwatch.com.

That's... ambitious...

go for it!

[Mellos]

All time RAW drug free powerlifting total world record in the 82,5 kg division as listed on powerliftingwatch.com.

That's... ambitious...

go for it!

High aims lead to big results

[Mellos]

Had two awful Olympic lifting sessions (one yesterday and one today).
I couldn´t jerk because of shoulder pain and even missed a 90 kg clean on the first try yesterday (I NEVER MISS CLEANS!) but made it on the second (not easy). Maybe I could do 95 or so on a good day.
I think my power losses finally caught up with my strength losses.

I hope this doesn´t mean that it´s impossible to do Westside AND Olympic lifting (even if it´s just technique training).
I also hurt my back a little, which means for today: do not move!

Enough with the complaining, tomorrow will be my repetition effort lower body day, that should be possible.

[Mellos]

[...] tomorrow will be my repetition effort lower body day, that should be possible.

Kind of Sumo or maybe not - Box Squat
5 x 20 kg
2 x 5 x 40 kg
5 x 70 kg
5 x 90 kg
8 x 110 kg
9 x 110 kg

Front Squat
5 x 70 kg
2 x 3 x 90 kg

Pull Up
3 x 5

Seated Good Morning
8 x 40 kg
3 x 8 x 70 kg

Hammer Curl
3 x 25 x 7,5 kg

[Mellos]

Barbell Floor Press
5 x 20 kg
5 x 40 kg
3 x 60 kg
3 x 70 kg
3 x 80 kg third with a long pause at the bottom.
3 x 10 x 65 kg

Seated Dumbbell Clean or Shoulder Rotation Stuff
15/20/25 x 2 kg

Weighted Crunch
15/20/30 x 10 kg

[Mellos]

Sumo Deadlift
5 x 20 kg
5 x 70 kg
5 x 90 kg
3 x 110 kg
2 x 130 kg
1 x 160 kg
1 x 180 kg lost balance. still made it. probably not comp legal though.

Pistols (using the rack for balancing)
3 x 10

Half ROM Good Morning well. half ROM for me, full ROM for others.
8 x 20 kg
8 x 40 kg
8 x 70 kg
3 x 8 x 90 kg

Cheat Barbell Row everybody seems to be doing them, so I wanted to try it out.
10 x 20 kg
10 x 40 kg
3 x 8 x 70 kg
I may not do them ever again. They don´t work (for me).

[Mellos]

Earlier today (or yesterday, if you will):

Power/Squat Jerk
2 x 5 x 20 kg
2 x 5 x 40 kg
4 x 5 x 50 kg
3 x 60 kg
2 x 70 kg
3 x 70 kg
Nice technique up to 60 kg. I have to be careful with my shoulder, so I 1) didn´t increase the weight any further and 2) performed very slow jerks.

Seated Calf Raise
15 x 70 kg
2 x 8 x 90 kg
12 x 90 kg
Involving some mid-set stretching on some sets.

Followed by some other random calf stuff and stretching.

[Mellos]

Just now:

Bench Press
10 x 20 kg
10 x 40 kg
10 x 55 kg
9 x 70 kg
4 x 70 kg
2 x 70 kg
60 sec break between working sets.

Seated BB Shoulder Press
10 x 20 kg
10 x 40 kg
11 x 50 kg
9 x 50 kg
7 x 50 kg

JM-Press
10 x 20 kg
10 x 40 kg
6 x 60 kg
2 x 10 x 50 kg

Ab Circuit (Crunch + Lying Leg Raise + Hanging Leg Raise)
30 + 20 + 5 Hanging straight leg raise didn´t work.
30 + 25 + 15 Hanging bent leg raise. Wasn´t really better.

So that was today. Tomorrow or friday will be lower body hypertrophy. Dread.

(My deload will start in about 10 days. I just realised that this actually might be a good idea. Working out today wasn´t that much fun, maybe that´s a first sign of overtraining. We´ll see.)

[Mellos]

warmup
Snatch
4 x 5 x 20 kg
4 x 3 x 30 kg
2 x 3 x 40 kg

C&J
1+3 x 20 kg
1+3 x 30 kg
1+3 x 40 kg
1+3 x 50 kg
3 x 0+3 x 50 kg from blocks.
Very nice depth. Now all I need to do is to hit that depth with 100 kg in my hands