Getting Strong and Heavier

[gabrielxxx]

Exams in school, felt some light injury in my right quad, so didn't lift for nearly 2 weeks.

Try working around the injury next time. If you can't do leg stuff do upper body stuff sitting down if you have to.

keep the faith!

edited to add a smiley

Yeah man, should have gone at least for bench press and some dips, since I really feel my chest/tri lagging behind.

Thanks for posting!

[gabrielxxx]

16/12
A
Squat: 3x5 80kg
Bench: 3x5 52kg
Deadlift: 1x5 90kg
Dips: 3xf BW

19/12
B
Squat: 3x5 80kg
OHP: 3x5 39kg
Power Clean: 5x3 60kg
Pull Ups: 3xf BW


After fast progress on my power clean I decided to not put more weight to get my form better, also started practicing full cleans for warm-up sets with the empty bar and small weights.

Squat progressing really great, feeling a lot better about Bench and OHP than when I started.

Also gonna go on a holiday from next monday untill the 13th, gonna try to keep a good protein intake and do good old calisthenics to not loose everything I gained.

[gabrielxxx]

Also gonna take my 1RM for squat, bench and deadlift on Friday so I can start tracking those, hope I can do good.

[gabrielxxx]

21/11
B
Squat: 3x5 82kg
Bench press:3x5 54kg
Deadlift: 1x5 92kg
Dips: 3xf BW

[gabrielxxx]

Damn I was missing lifting! 3 weeks on holidays and I came back friday, time to account the losses and lift hard to get back on track!

Friday 13/01
B day
Squat: 3x5 70kg
OHP: 3x5 40kg
Power Clean: 5x3 52kg
Pull-Ups: 3x7 BW

Sunday: 15/01
Rugby Physical Test
2km in 2min
12,5s 80m dash
??? 40m dash*
64cm Vertical jump
??? Horizontal jump*
74 Crunches in a minute
35 Push ups

Monday 16/01
A day
Squat: 3x5 72kg
Bench Press: 3x5 52kg
Deadlift: 1x5 80kg
Dips: 3x8 BW

*Coach did not tell us our results, this is what I could see on his sheet and the ones that we counted ourselves.

Glad I could mantain OHP and Bench, since they were the ones that gave me the most trouble, took it light on the Deadlifts since my whole posterior chain was killing me after the sprints.

[gabrielxxx]

Also thinking about adding something for my calves, I think they may be lagging. Any opinions on this?

[gabrielxxx]

Gonna start logging my warm-ups as well.

18/01
B day
Squat:
5x20kg

5x30kg

5x40kg

3x50kg

1x60kg

3x5 75kg

OHP:
5x20kg

5x25kg

3x30kg

1x35kg

3x5 42kg

Power Clean:
3x20kg

3x30kg

2x40kg

5x3 54kg

Pull-ups:
3xfailure

[sosso]

Good lifting.

As for calves, I don't bother doing anything extra for them, but there's no harm in doing some calf raises if you want.

[gabrielxxx]

Good lifting.

As for calves, I don't bother doing anything extra for them, but there's no harm in doing some calf raises if you want.

Thanks man, I'll through them in last of all and see how it feels.


19/01 Rugby Cardio
2k in 12min
3 x 40m sprint
2k in 9min
1min crunches
1min leg raises
1min rotating crunches
1min lumbar extension
3 x 40m sprint
3x 20m sprint

[gabrielxxx]

20/01
A
Squat:
5x30kg
5x35kg
5x45kg
3x55kg
1x65kg
3x5 77kg

Bench Press:
5x20kg
5x30kg
3x40kg
1x45kg
3x5 54

Deadlift
5x50kg
3x60kg
5x82kg

Dips
3x8 BW

Also weight stable at 66,5kg, damn great!

[gabrielxxx]

23/01
B
Squat:
5 x 20kg
5 x 30kg
5 x 40kg
5 x 50kg
3 x 60kg
3 x 5 79kg

OHP
5 x 20kg
5 x 25kg
3 x 30kg
1 x 35kg
3 x 5 43kg

Power Clean:
3 x 20kg
3 x 30kg
3 x 40kg
5 x 3 55kg

Chin Ups
3 x faliure

[baldy]

Looks like your following the program like a boss!

[gabrielxxx]

Looks like your following the program like a boss!

Thanks man, went to the gym Wednesday thinking about that.


25/01
A
Squat:
5 x 20kg
5 x 30kg
5 x 40kg
5 x 50kg
3 x 55kg
1 x 60kg
3 x 5 x 80kg

Bench Press:
5 x 20kg
5 x 30kg
3 x 35kg
1 x 40kg
3 x 5 x 55kg

Deadlift:
5 x 50kg
3 x 60kg
1 x 70kg
5 x 85kg

Dips:
3 x failure x BW

PS: Had a surprise when I stepped on the scale, since the last time I weighed last week was at a drugstore scale and I was at 66, but at the gym scale, wich is the one I use regularly it marked whopping 68,1kg, like a damn dream come true.

Also felt the Deadlift going up really easy, probably could of done 86kg or 87kg but I was afraid of killing my CNS and having to get someone to change my diapers, so I'll leave it for Monday.

And wow, learning how to use my hamstrings is one of the best things I have ever done, didn't even know what purpose they served before, so thank you squats. I am now a squat nazi.

[knackers]

PS: Had a surprise when I stepped on the scale, since the last time I weighed last week was at a drugstore scale and I was at 66, but at the gym scale, wich is the one I use regularly it marked whopping 68,1kg, like a damn dream come true.

Bring on the bulk

[gabrielxxx]

27/01
B
Squat:
5 x 30kg
5 x 40kg
5 x 50kg
3 x 60kg
3 x 5 x 82kg

OHP:
5 x 20kg
3 x 30kg
1 x 35kg
3 x 5 x 44kg

Power Clean:
3 x 20kg
3 x 40kg
5 x 3 x 57kg

Pull-ups:
3 x faliure, wide grip as always.

Standing Calf raises:

3 x 12-20 50kg

Almost failed the squats, would have been a disaster since there were no spotters and the bottom part of the smith machine is plastic.