Author Topic: 2014 log (Read 28704 times)

MONSTER_TRICEPS · « **on:** May 06, 2014, 05:37:30 AM »

Okay, think it's good to make a log now to track progress, since i'm at an alltime low at this point.

Had a back/groin injury in the beginning of this year, and dislocated my shoulder with boxing about a month ago.

I would like to be at least at 95% of my pr's this year, which are:

Deadlift 6x200kg
Backsquat 1x200kg, 5x5x170, 8x3x175
Frontsquat 1x150kg, 5x140kg
Benchpress 4x130, 1x140kg
Powerclean 1x130kg
Strict OH 1x90kg

Monday 5-5:

Rack deadlift, 3 inches below knee:

Worked up to 1x230

Frontsquat:

1x110kg
1x120kg
1x130kg
3x120kg

Straight leg GM:

3x8x80kg

Benchpress: (first ub exercise in a month)

8x40kg
8x60kg
2x80kg, shoulder still hurts a little
8x60
8x60

Seated calve raise:

5x15

Rack deadlift felt strong, I usually was a worse puller from slightly below the knees then from the floor.

MONSTER_TRICEPS · « **Reply #1 on:** May 07, 2014, 12:07:24 PM »

5-7

Powercleans

Light

Backsquat

4x3x160kg Not bad, only did a 160 single 2 weeks back.

Benchpress

2x20x60kg

Rows

5x8x85kg

Reverse curls + wrist curls

3 sets

Calve raise
6 sets

MONSTER_TRICEPS · « **Reply #2 on:** May 09, 2014, 11:46:58 AM »

5-9

Backsquat

3x8x140kg

Glute Ham Raise

6x
4x
4x
4x

Pull ups

First time since injury, no pain

3x16

Rows

3 sets

Cuban press

3 sets with bar

Can't wait to do real presses again

Reverse curl

2x8x40kg

Calve raises

4 sets

Ok ish, maybe try a heavy deadlift on monday

MONSTER_TRICEPS · « **Reply #3 on:** May 12, 2014, 12:54:24 PM »

5-12

Deadlift

1x150kg
1x170kg
1x190kg
1x200kg
3x180kg

Powerclean

3x80kg
2x90kg
2x100kg
2x100kg

Frontsquat

1x120kg
1x130kg Heavy. Prob caused by DL.

Benchpress

8x40kg
8x60kg
8x80kg
8x80kg No problems with 80, it's starting to come along.

BB Rows

3x8x90kg

Good deadlift, back arched the entire lift. Hope to hit 220 this summer.

MONSTER_TRICEPS · « **Reply #4 on:** May 14, 2014, 12:56:34 PM »

5-14

Squat

5x150kg, fucking heavy. Deadlifts fuck you up.

Paused:

2x130
4x2x140

Benchpress

Worked up to 100kg, no shoulder problems whatsoever.

Incline bench

8x70kg
2x8x80kg

Flyes

3 sets

BB row

5x8x90kg

BB Curl

2 sets

Standing Calve raise

5 sets

MONSTER_TRICEPS · « **Reply #5 on:** May 16, 2014, 01:05:40 PM »

5-16

Backsquat

1x140kg
1x160kg
1x170kg fast and easy
0x175kg close failed above parallel lol
6x3x150kg

Powerclean

2x80
1x90
1x100
0x110
1x105kg

Benchpress

1x110kg Paused
3x100kg
4x97.5kg
5x95kg

Pullups

4x10xbw +10kg

Reverse curls

3x8x40kg

Hyperextensions

3 sets

Endo/exo rotation

4 sets

Want to hit 180kg backsquat within a month.

MONSTER_TRICEPS · « **Reply #6 on:** May 19, 2014, 12:03:57 PM »

5-19

Deadlift

1x150kg
1x170kg
6x180kg

Paused Squat

1x130kg
2x2x150kg pr
3x2x140kg

Pendlay row

8x70kg
4x8x90kg

Side Raises

4 sets

Standing calve raise

5 sets

Solid workout, deadlift steadily improving.

MONSTER_TRICEPS · « **Reply #7 on:** May 21, 2014, 01:03:42 PM »

5-21

Frontsquat

1x110kg
2x3x120kg
3x2x120kg

Leg extensions

3x20reps

Benchpress

9x90kg
10x85kg

Dips

4x10xbw This was actually heavy. Used to do them with 50kg.

Pullups

10xbw
3x8xbw+15kg

Calve Raises

5 sets

MONSTER_TRICEPS · « **Reply #8 on:** May 23, 2014, 12:57:49 PM »

5-23

Backsquat

1x140kg
1x160kg
1x170kg
1x175kg
5x150kg
4x5x145kg

Stifflegged GM

2x6x80kg

GHR

3x5

Chin ups

8xbw
3x6xbw

DB curls

8x18kg
2x8x20kg in your FACE

Pushdowns

8x30
3x7x40kg

Calve raises

Shitload of sets.

Squat> 2xbw again. Good workout

MONSTER_TRICEPS · « **Reply #9 on:** May 26, 2014, 12:36:44 PM »

5-26

Deadlift

1x140kg
1x170kg
8x180kg

Paused Squat

1x120kg
1x140kg
1x150kg
2x155kg pr
1x160kg pr

Backsquat

2x2x160kg Smooth

Benchpress

7x100kg Nice
3x100 Exhausted

Close grip Benchpress

8x80kg
8x85kg Jesus these really suck lol.

Machine Rows

3x10x90kg

Side Raises

2x12

Calves

Very good workout. 5 plate deadlift is close now.

MONSTER_TRICEPS · « **Reply #10 on:** May 29, 2014, 11:33:35 AM »

5-28

Frontsquat

2x90kg
1x110kg
1x120kg
1x130kg

Backsquat

1x140kg
1x160kg, this all today

Glute Ham raises

4x6

These are definitely improving. Getting stricter every time.

Chin ups

10xbw
3x5xbw+25kg

Machine Rows

4x6x95kg

Calves

5 sets.

Not a great workout. Squatting was weak. Did a lot of manual labor today but I think it's because of the deadlifting.

MONSTER_TRICEPS · « **Reply #11 on:** May 30, 2014, 11:56:42 AM »

5-30

Backsquat

1x140kg
1x160kg
1x170kg
1x180kg
4x5x150kg

Benchpress

8x100kg

Dips

10xbw
2x6xbw+20kg

Incline DB press

3x15

Calves

6 sets

-Good workout. 4 wheels aside in the backsquat. More tomorrow.

MONSTER_TRICEPS · « **Reply #12 on:** June 02, 2014, 12:43:12 PM »

6-2

Deadlift

1x140kg
1x160kg
1x180kg
3x200kg

Backsquat

1x140kg
3x160kg
3x3x155kg

Stifflegged GM

8x70kg
2x5x90kg

Pullups

10xbw
2x8xbw+20

Good workout, little volume on upperbody. Will make up for it on wednesday. Hoping on 8x200 this summer. Would be nice.

MONSTER_TRICEPS · « **Reply #13 on:** June 05, 2014, 01:18:02 AM »

6-4

Had to train in my basement unfortunately.

Frontsquat

2x90kg
1x110kg
1x120kg
3x130kg nice

Improvised BP

8x80kg
2x90kg... benching on car tyres with a board on top is not a great way to bench apparently.

Strict overhead press

First time since injury, felt strange.

8x50kg
2x5x60kg

Dumbell Fly

3x8x22kg

Barbell Rows

10x50kg
3x10x90kg

DB curls

2x8x22kg

Embarassing apart from the frontsquat. Training at home always sucks somehow.

MONSTER_TRICEPS · « **Reply #14 on:** June 06, 2014, 02:39:11 PM »

6-6

Backsquat

1x150kg
3x5x155kg
4x155kg
3x155kg

Benchpress

3x110kg

Dips

10xbw
2x8xbw+20kg

Pullups

10xbw
3x10xbw+20kg

MONSTER_TRICEPS · « **Reply #15 on:** June 09, 2014, 12:11:56 PM »

6-9

Deadlift

1x140kg
1x170kg
1x180kg
4x200kg

Backsquat

Up to a lightning speed 150 , but back was so pumped up I couldn't continue.

Benchpress

1x100kg
4x110kg
8x100kg

Incline Benchpress

8x70kg
8x80kg
3x90kg

Incline DB

15x30kg
6x37kg

Triceps extensions

10x35kg
2x8x40kg

Pullups

10xbw
6xbw+24kg
6xbw+24kg
6xbw+24kg
20xbw

Calves

4 sets

Last week of heavy deadlifting, think I'm going to take it easy for a week and then focus on goodmornings/glute ham raises and more squatting. Last 4 weeks have been great, lets evaluate:

Beginning of log: Now:
Squat 1x170kg 1x180kg
Deadlift 1x200kg 4x200kg
Benchpress 1x90kg 4x110kg
Frontsquat 1x130kg 3x130kg

Hope I can keep this up without making the mistake I always make: Getting injured/fucked caused by a lack of rest. Going to take it easy for a week every 4 weeks, even if the weights are still going up (so tempting to lift heavy).

MONSTER_TRICEPS · « **Reply #16 on:** June 15, 2014, 12:39:53 PM »

6-11

Frontsquat

1x120kg
1x130kg
1x140kg Felt smooth, but couldn't do more. Insane lower back pump.

Bent over rows

8x70kg
8x90kg
6x100kg
2x10x90kg

Cuban Press

3x20xbarbell

Barbell Curls

3x8x50kg

6-13

Backsquat

1x140kg
1x160kg
0x170kg, fuck it just too tired. Wanted to do at least 3.

2x140kg
2x150kg
2x155kg

Benchpress: Hurting shoulder (not the injured one)

Felt strong but decided to quit.

Dumbell Flyes

10x20kg
3x8x26kg

Calves

Going to take it easy for a week now/deload.

After that I want a 190kg squat and bench 8x110/1x130kg.

MONSTER_TRICEPS · « **Reply #17 on:** June 16, 2014, 01:12:34 PM »

6-16

Backsquat

1x140kg
3x2x160kg Keeping it light/low volume this week.

Benchpress

1x100kg
5x110kg
3x120kg (tried a friends slingshot)

Close grip Benchpress

6x100kg
8x95kg

Chin ups

20xbw
8xbw+15kg
8xbw+15kg

Calves

MONSTER_TRICEPS · « **Reply #18 on:** June 22, 2014, 02:10:30 AM »

6-18

Frontsquat

up to 2x125

DB row

5x8x45kg

Bicep Curl

3 sets

Calves

6-20

Backsquat

1x140kg
2x160kg
2x165kg
2x170kg Felt smooth. Gonna get serious with squats starting next week.

Benchpress

8x100kg
6x100kg

Dumbells:

8x30kg
8x37kg

Chin ups (deadhang)

8xbw
5x6xbw+20kg

Machine rows

2x8

Upright rows

4 sets

Calves

6 sets

Feel rested.

MONSTER_TRICEPS · « **Reply #19 on:** June 24, 2014, 12:18:37 AM »

6-23

Backsquat

1x140kg
2x160kg
2x165kg
5x2x160kg

Stiflegged GM

8x60kg
8x80kg
5x90kg
5x90kg
5x90kg

Pull ups(from deadhang)

8xbw
4xbw+24kg
5xbw+20kg
5xbw+20kg

Face pulls

4x12

Calves

5 Sets

MONSTER_TRICEPS · « **Reply #20 on:** June 25, 2014, 12:28:46 PM »

6-25

Backsquat

1x140kg
3x160kg
2x165kg

Benchpress

1x100kg
6x110kg nice
8x100kg

Dips

8xbw
7xbw+26kg
6xbw+26kg

Machine Rows

5x10x85kg

Flyes

12x
10x

Tricep Extensions

2x8

Calves

5 sets

MONSTER_TRICEPS · « **Reply #21 on:** June 27, 2014, 01:30:25 PM »

6-27

Backsquat

1x140kg
5x3x160kg
2x2x160kg

160 felt very heavy today. Still some decent volume. I'm positive I can bang out some 5 rep sets on a good day.

Pullups

8xbw
5xbw+30kg (deadhang) nice
8xbw+24kg
8xbw+24kg
6xbw+24kg
6xbw+24kg

Upright Rows

10x40kg
10x45kg
10x45kg
10x45kg

BB curls

10x45kg
10x45kg
8x45kg

Calves

7 sets

MONSTER_TRICEPS · « **Reply #22 on:** June 30, 2014, 01:04:24 PM »

6-30

Backsquat

1x140kg
1x160kg
2x170kg
2x170kg
2x170kg
2x170kg

Good.

Glute ham raise

4 sets

Benchpress

7x110kg

9x100kg

Dips

10xbw
8xbw+24kg
8xbw+24kg

Machine flyes

3x8x80kg

Machine rows

3x8x95kg

Face pulls

3x10x35kg

Calves

Going well. Can't wait to be doing 180kg for sets on the squat and 120 for reps on the bench.

MONSTER_TRICEPS · « **Reply #23 on:** July 03, 2014, 12:38:44 AM »

Squat

1x140kg
2x165kg
2x162.5kg
5x150kg

Stifflegged dead

140kg
2x170kg fuck I forgot I that I was weak today.
8x140kg
8x140kg

Pullups

10xbw
3xbw+30kg
3xbw+30kg
3xbw+30kg
16xbw
16xbw

Calves

MONSTER_TRICEPS · « **Reply #24 on:** July 12, 2014, 03:14:27 AM »

Busy week only 2 workouts

Monday 7-7

Backsquat

up to a smooth 3x170kg

Benchpress

3x115kg weak today.

Dips

20xbw
20xbw
20xbw
20xbw

Flyes

10x
10x

Chin ups

Can't remember but a lot of reps. Should write it down immediately.

Face Pulls

3x10 reps

Calves

7-11

Backsquat

Got inspired by this:

http://www.allthingsgym.com/mart-seim-320kg-x10-squat/

Simple but interesting approach. You increase volume at 80-85%, rest a week and lift heavier weights.

Going to try to hit 6x6 with 152.5, and then see where I'm at.

Today

6x2x152.5kg

Benchpress

Nagging shoulder (non injured one) so didn't go all out.

10x100kg
5x110kg

Incline benchpress

8x80kg
6x90kg

Chin ups

10xbw
7xbw+26kg
7xbw+26kg
6xbw+26kg

These are starting to get strong.

Calves

Some sets.

Time to put in some decent work next week.