210!! det er gutten sin det i better get my shit together or you'll out deadlift me soon, hehe. great progress buddy. the rest of the session looks good too, strong close grip benching.
Essensen: thanks m8 as for my split it looks like this:
day1: chest and calves
day2: back(rowing and high pulls)+abs
day4: delts and calves
day5: deadlifts and arms+abs
been doing it for sometime now, and i like it:) i like getting deadlifts on its own day, cuz im barely able to do anything after those, cuz i go all out on em.
Ironheart: hehe, thanks bro:) about me outdeadlifting u i wouldnt worry, i still have a looong way to go before im anywhere near doing 220 for reps like u do. thanks for commenting bro
Prince: thanks man, was very happy with that deadlift. my lower back is killing me today(in a good way) so must have done something right:)
tKD: step by step thats right man, next week i think im only gonna add 2,5 kg to the bar, not 5 as i have been doing. the reason is 210 was pretty heavy, and im not sure if i will be able to get 215 next week, so i think it will be better to just progress in smaller increments. thanks for all the support man:)
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
Hey man, haha, lemme tell you it's rough seeing those weights in kg's! But thank goodness for science class right.
Anyway, nice weights and monster workout. Looks solid! Ahh leg raises, great hip flexer exercise, same with crunches. The abs play more of a role in stabilization then overload. A great workout that I used to bring out my abs through global were barbell swings.
Ever heard of them? I need others to try this baby out.
El freako: oh i got something for u here that will change ur mind when u arrive
Picle: hell yeah it went up bro:D about backing off, nope, form was still acceptable enough to keep moving up, but im moving up in smaller increments, next time will be 212,5. if my form is not good enough there then i will back off the weight for awhile:)
Max: not really, not at all compared to all the beasts on this forum, but i am improving, and that is all i can ask for. im just happy to be training, and hopefully i have more to look forward too:) thanks for checking in bro. appreciate the compliment.
the KM: thanks for checking the log bro, no i have never done barbell swings i think. link to exercise?:)
Mikew: its never too late man:) thanks bro
DA: thanks bro, being done with that fucking diet sure helped:D
flat barbell bench press: dont really have a routine here anymore, just mixing back and forth, anyone have a good bench routine?
2 warmup sets
120kgx1 felt comfortable, was good and warm
90kgx8 performed 1 minute after previous set
60kgx10 (dropset) slow negatives, pausing in the bottom...
incline bench press 30 degree angle( bar to the neck)
high incline(75 degrees) dumbell press
30kgx7 rested 45 seconds before this set, that explains the big difference bewtween set 1 and 2:)
standing calf raises supersetted with dumbell seated calf raises:
Good benching! How about 5 x 5 - i've been pretty sucessfull with that and it seems to do good for a lot of people. It's quite simple - you start off by putting a weight you know for sure you can do 5 sets x 5 reps with. Then you increase the wight and when you hit a weight you can do for maybe 5 sets x 5, 5, 4, 4, 3 reps - you hit that same weight again in your next session till you can do it for 5 x 5 - and then it's time to move up again.
It can potentially give some pretty decent gains.