Getting Strong and Heavier

[gabrielxxx]

30/01
A
Squat:
5 x 30kg
5 x 40kg
5 x 60kg
3 x 65kg
3 x 5 x 84kg

Bench Press:
5 x 20kg
5 x 30kg
3 x 35kg
1 x 40kg
3 x 5 x 57kg

Deadlift:
5 x 50kg
3 x 60kg
1 x 70kg
5 x 90kg

Dips:
3 x failure x BW

[gabrielxxx]

01/02
B
Squat:
5 x 20kg
5 x 30kg
5 x 40kg
5 x 50kg
3 x 60kg
1 x 65kg
3 x 5 x 85kg

OHP:
5 x 20kg
5 x 25kg
3 x 30kg
1 x 35kg
3 x 5 x 45kg

Power Clean
3 x 20kg
3 x 40kg
5 x 3 x 59kg

Chin Up:
3 x 6 BW

Sitting Calf Raises:
3 x 12-20


BW steady around 68kg, bring it on.

[JP]

good consistant work buddy, keep it up!

[gabrielxxx]

03/02
A
Squat:
5 x 30kg
5 x 40kg
5 x 50kg
3 x 60kg
1 x 65kg
3 x 5 x 87kg

Bench Press:
5 x 20kg
5 x 25kg
3 x 30kg
1 x 35kg
3 x 5 x 59kg

Deadlift:
5 x 60kg
5 x 100kg

Dips:
3 x 7 BW

Also some calf raises.



Had to start using mixed grip for deadlifts, failed on the second rep.

[gabrielxxx]

Just came here to give bad news, screwed up my quad today tackling a 100kg dude in practice, he fell with his knee right on.

Not gonna be able to squat, power clean or deadlift for about 2 weeks by the looks of it, so I'm just gonna focus on bench and OHP, and do some cable rows for my back and assistance to help get my bench up.

No excuses.

[sosso]

That sucks mate. Take it easy.

[knackers]

Thats no good. What is the extent of the damage?

[Lordmuppet]

really sorry to hear this

If you have access to weight machines, have a play around with them and see which ones you can use without reinjuring it. I've found when injured that certain things i can't do with a barbell I can do with a machine because the movement is more controlled, less stability required.

[Talyn]

Hey sorry to hear about the injury, hopefully you can get back at it soon.

It's not all bad though - surely now you can just focus on upper body stuff and become a bench monster?

[gabrielxxx]

Thats no good. What is the extent of the damage?

My quad got pretty swollen, can't bend my leg properly, but 1 or 2 weeks max without squatting.

really sorry to hear this

If you have access to weight machines, have a play around with them and see which ones you can use without reinjuring it. I've found when injured that certain things i can't do with a barbell I can do with a machine because the movement is more controlled, less stability required.

Yeah, today I used the gym at school since I wasnt going to bench, did some seated OHP, cable rows, gorilla press and some hyperextensions. All with lower weights just not to take a chance.

Hey sorry to hear about the injury, hopefully you can get back at it soon.

It's not all bad though - surely now you can just focus on upper body stuff and become a bench monster?

Not really gonna be time for becoming a bench monster, but it's a good time to focus a bit more on chest and tri since they were lagging a bit. Not all that bad.

[gabrielxxx]

Basically while I can't do lower body work i'll just do B day as shoulder+some back and A as chest+tri and some back work, avoiding using my quads.

[gabrielxxx]

Udpate 08/02
Went to the gym today, did this:
Bench Press
5 x 20kg
5 x 30kg
3 x 40kg
3 x 5 x 60kg

Dips:
3 x failure BW

Tried to do Pendlay Rows, but my leg didn't like it so I did stupid cables. 3 x 8 of that crap.

Stiff-legged deadlift:
3 x 6 x 60kg



Since my leg got hurt after being hit hard, I don't think that there are many torn muscle fibres, it just decided to flex and stay that way, the pain coming from when the quad was stretched, so the deadlifts came out fine as long as I kept my legs straight.

Also pain is down considerably when doing daily things, only hurts under stress, so I think maybe 7 days max for recovery.

[Orkje]

Get well soon, man! I know all about the unwanted side effects of martial arts. They're even more annoying when they screw up your other sports.

[gabrielxxx]

My leg was finally getting better and... I got the flu. and then I travelled for carnaval. Finally coming back, things went better than expected.

25/02
B
Squat:
5 x 30kg
5 x 40kg
5 x 50kg
5 x 60kg
3 x 65kg
3 x 5 x 80kg

OHP
5 x 20kg
5 x 25kg
3 x 30kg
1 x 35kg
2 sets for 45kg, failed last rep, de-loaded to 42kg and finished.

Power cleans
3 x 30kg
3 x 40kg
5 x 3 x 57kg

Pull-Ups
3 x failure BW

[gabrielxxx]

27/02
A
Squat:
5 x 30
5 x 40
5 x 50
3 x 60
3 x 5 x 82

Bench Press:
5 x 20
5 x 30
3 x 40
3 x 5 x 60

Deadlift
5 x 60
3 x 75
5 x 100

Dips:
3 x failure BW

Edited date