Natzo's LOG - Check my workouts!ASC 09 Top 5 pick Champion'10 MM fantasy Football league Champion
week 4 day 1 (time to equal some pbs)
squats deep 5*5 ramped finished on 155kg*5 (equal pb)
Bench 5*5 ramped was supposed to do 122.5*5 got 4 and on the fifth got off my chest and past halfway but just froze in the final lockout so i missed it. I had to let the bar down to my chest roll it down to my lower abs situp and deadlift it off me to bail out as well. lol. FUCKING BUTSEX. Ill just repeat this weeks bench next week. My bench is still on schedule just a minor setback.
Rows ramped upto 122.5kg *5
Reverse hypers bw 2*16
Hyper extensions me+20kg 2*12
Situps me+16kg 4*12
stretched extensively then out. xoxoxo
did some wrestling training today as well as my normal saturday session. It was mostly conditioning work and i had to bite my lip when we started the session off with static stretchs and then assisted stretches... But no worries. As I said mostly conditioning work we did about 500 bodyweight squats heaps of pushups, burpees, lunges, dive forward rolls etc. As well as a few wrestling holds lol. Training went from 9-12 :P The worst of it without rest at one point i was made to do 20 burpess then squat hops then 50 bw squats then 10 burpees then more squat hops then 50 bw squats... needless to say I started off doing a2g squats but they quickly became parralel or less by then end of that murder :P COndintioning fail
I still did my gym session @ 3 could be sore tommorrow... will try to go for a pool session
80*5, 95*5, 115*5, 137.5*5
Push press starting from floor (only push pressed on last set)
45*5, 60*5, 72.5*5, 85*5 (thats a clean and push press p.b)
Same as squats except last set i naughtily dead 140*5
Incline sit ups
2*20 1*10 (8) had to rest pause on third set and couldnt even finish my rep ammount...
Leg curls 60+2 circles 3*12
Static streches and then out. xooxoxoxox
80*5, 97.5*5,115*5, 135*5, 160*3 (pb), 115*8 (cant wait till thursday where i do 160*5 bam!
Bench and rows (wasnt a superset)
60*5, 77.5*5, 92.5*5, 107.5*5, 125*3, 92.5*8 (so because i failed on thursdays session last week ill probably repeat last weeks attempt at 122.5 on bench on thursday and repeat this same session next monday... maybe ill see how i feel lulz)
Dips me +35kg *7 meh me+30kg *7*6 meh lol. damn u 5 kilo jump fatgued me like a boss
CHins me+5kg 3*8 was easier then last week, perhaps it was my freshly shaven armpits
skullcrushers ezbar plus 30kg 3*8 finally found a weight i could do lol. next week ill go 32.5kg lololol.
stretched hams, quads, chest, tris, back, bis, neck then out xoxooxox
thanks for the support guys. Meh for a session today.
80 100 120 140 160 all by 5 160*5 is a PB
Bench (round up or down weight to nearest 2.5kg Im too lazy tonight)
61.25 76.56 91.88 107.19 *5 122.5*4 ... Lol I didnt even attempt the 5th I just racked after the 4th. So fucking frustrating. Cant even equal a pb here. Granted I didnt set my pb after Squats but meh. I rested 10 seconds and did the 5th rep. But I wasnt game do go for 5(consecutively) without a spot I just felt like I wasn't gonna hit it.
Excerpt from intermediate 5*5
"Particularly if people have issues with a lift the bench is where people get caught.* A lot of guys have been training the bench hard forever.* Probably high frequency and generally maxing it or using lower reps than their other lifts.* Well, you want to push one lift hard and not bother much with others - you wind up with an asymmetry in your ability to adapt.* You have to pay the price for not pushing as hard on your squat, deads, rows, and overhead regardless of the program and that's just how it is.* This is compounded by not having plates lighter than 2.5lbs (so 5lbs jumps), which is often too much for people with the rounding and lifts that just aren't all that strong (look at the Microloading page).* Also people put their true, best case 5RM with limited warm-up out at week 4." l o l
Lets reset bench and start again more conservatively from week one...meh
62.78, 78.48, 94.17 ,109.87, 125.56 all by*5
Reverse hypers bw 2*17
Hypers +20kg 2*15
Situps +18kg 4*12
stretched for about 15 minutes then out.