Yeah well right

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Re: Yeah well right

Postby baldy » Wed Oct 14, 2015 6:53 am

Not your best week, still looks pretty solid.
I would trash talk about chasing your squats, but seems way off.
Really good pullups considering BW gains?
"A wise man once said, "It's easier to buy smaller clothes, than to put on 5kg." ... Buzz
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Re: Yeah well right

Postby sergio » Sun Oct 18, 2015 5:52 pm

[quote="baldy"]Not your best week, still looks pretty solid.
I would trash talk about chasing your squats, but seems way off.
Really good pullups considering BW gains?


Not that far really, did a huge deload this week, so we're in the same page. I've been tempted to chase your OH press, but I'm hopeless with that exercise.
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Re: Yeah well right

Postby sergio » Sun Oct 18, 2015 6:09 pm

Bulk update, for the last two weeks

Wednesday 07/10/15

Squat 5x5 102.5 kg
Bench 5x5 72.5 kg
Row 5x5 82.5 kg
Some other things can't remember right now.

Friday 09/10/15

OH Press 5x5 45 kg
Deadlift 1x5 120 kg
Chinups 6/7/6

Squat partially skipped (heresy!) because my knee was bothering me the previous day and I had only 40 min to train and a really long bike trip planned afterwards. Instead of heavy squats I did light front squats (maybe 40 kg, can't remember) and worked on depth with band assisted air squats.

Wednesday 14/10/15

Squat 5x5 85 kg
Bench 5x5 72.5 kg
Row 5x5 82.5 kg
Dips 7/8/7
Planks and leg raises

Friday 16/10/15

Squat 5x5 92.5 kg
OH Press 5x5 45 kg
Deadlift 1x6 122.5 kg
Chinups 8/6/5
Ab wheel thingy and leg raises

If everything goes fine in one week I'll be trying 107.5 at the squat. But regardless the numbers my main goal is stick to the plan for another 8/10 weeks, three days and no more improv with the addings. Anyway, deloading on squats is useful for other purposes, I tried to go deeper and at some point the bar even hit the safety stands, never happened before.

I met this guy who is doing Madcow and he said my squat form was "really good" so I took that as a compliment. I'm not completely happy with it, but I know is way better that a few months ago.

So, a huge slap in my face, HTFU.
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Re: Yeah well right

Postby sergio » Sun Oct 25, 2015 7:26 pm

Tuesday 20/10/15

Squat 5x5 95 kg
Bench 5x5 75 kg
Row 5x5 85 kg
Planks 3 x 35''

Friday 23/10/15

Squat 5x5 97.5 kg
OH Press 5x5 47.5 kg (yay!)
Deadlift 1x125 kg
Chinups 7/6/6

Body weight up a couple of kgs I'd say. Deeper squatting, my lower back gave me a heads up on the 2nd set, can't really afford losing tightness at any point. Everything was fine after all.
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Re: Yeah well right

Postby baldy » Wed Oct 28, 2015 8:56 pm

Good pressing!
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Re: Yeah well right

Postby sergio » Fri Oct 30, 2015 10:37 am

Thanks mate! it will take me at least another two months to reach 5x5 at 50 kg :)

Tuesday 27/10/15

Squat 5x5 100 kg
Bench Press 5x5 77.5 kg
Barbell Row 5x5 85 kg
Dips 7/8/7
Planks 3x35''

Happy with the bench, I waited 3' between sets. I've been reading about leg drive and some other helpful tips/videos, also probably my stance has been a bit too narrow so far.

I guess that if I want to add push ups as an assistance exercise I should drop dips.

Thursday 30/10/15

Squat 5x5 102.5 kg
OH Press 5/5/5/2/2 50 kg
DL 1x5 127.5 kg
Chin ups 5/5/6

Predictable failure at pressing but I was hoping for better chin ups. Ugly hand grip on the deadlifts. Honestly after the warmup (5x60, 5x80, 5x100, 5x115) I was quite tired. Need to work more on deadlift form, struggling to keep a good upper back position when is that heavy. Probably the fact that I'm built like a fucking giraffe doesn't help.
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Re: Yeah well right

Postby sergio » Thu Nov 05, 2015 9:06 pm

Tuesday 03/11/15

Squat 5x5 105 kg
Bench 5x5 80 kg
Row 5x5 88.5 kg
Push ups 3x10
Planks 3x40''

Gym was closing, couldn't do dips so I did a few push ups and planks at my backyard, like a boss.

Thursday 05/11/15

Leg raises 3x20
Squat 5x5 107.5 kg
OH press 5x5 50 kg (!)
Deadlift 1x5 130 kg

Quite surprised with this press, waited 3' between every set and form wasn't strict at all on the last one. Obviously I'll repeat with the same weight, but hey, I didn't see that coming. Unhappy with my deadlift form though. Gym closing again, no chin ups.

I hate my job. But all the facts given, not a bad week.
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Re: Yeah well right

Postby sergio » Thu Nov 12, 2015 8:45 pm

I woke up with a horrible shoulder pain on Wednesday and I spent the entire evening doing sort of mobility and stretching things. My plan of finally hitting the gym three times a week was flushed down. Went today instead, but it seems the week is over.

Monday 09/11/15

Squat 5x5 110 kg
Bench 5/5/5/4/3 82.5 kg
Row 5x5 87.5 kg
Planks 3 x 40''
Dips 8/9/8

Thursday 12/11/25

Squat 5x5 110 kg
Row 5/5/5/3/5
Deadlift 1x5 132.5

Terrible session, feeling depleted after work. Aiming for a 112.5 squat, but I had to use other (shitty) bar, it was loaded right but it didn't feel that difficult, it turned out that the bar I was using was 18 (?) kg. Meh. Got a 12 kg kettlebell, I need to introduce an extra day so if my schedule stays like that, I'll think about some kind of conditioning day.

Gloomy mood. Midlife crisis.
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Re: Yeah well right

Postby sergio » Sat Nov 21, 2015 5:53 pm

Sunday 15/11/15

Squat 5x5 112.5 kg
Bench 5/5/5/4/2 82.5 kg
Row 5x5 87.5 kg
Planks 3 x 45''

Wednesday 18/11/15

Leg raises 3x20
Squat 5x5 115 kg
OH press 3x5 50 kg
Deadlift 1x4 135 kg

Missed the last rep on the deadlift, such a bummer. First time it happens but I was totally unfocused. We'll see the next day.

Saturday 21/11/15

Squat 5x5 117.5 kg (tough)
Bench 5/5/5/5/3 82.5 kg (will deload)
Row 5/5/5/5/4 90 kg (will repeat)
Kettlebell swings 3x15 with 12 kg (learning them)
Planks 3 x 50 kg

I missed the first rep on the second squat set. I went too deep and with the momentum I couldn't launch, I had to drop the bar at the safety pins. Feel an idiot, but somehow was motivational for the next sets and I managed to finish them. Can't believe I'm squatting 120 kg next week.

A few thoughts:

- I can't wait to be fucked up to work on mobility.
- I need a belt and I also need to learn the right placement for every exercise.
- At this point I'd love to have a coach, a mentor or a training mate. Wondering how many wrong patterns I've ingrained.
- Everything is getting more difficult hence why I need to train more focused.
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Re: Yeah well right

Postby silver » Sun Nov 22, 2015 5:49 pm

[quote="sergio"]

- I can't wait to be fucked up to work on mobility.


I read this wrong to start with. You're right, get stretching before you get fucked up!
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

http://www.thesilverman.co.uk

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