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Rob's Log

_ROBERTiNHO_

_ROBERTiNHO_

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Well, after 10 days drinking every day and not eating nothing decent I'm on my weakest (it was 1 week ago).

My stats at the moment are: 1,68m / 68kg (lost 2 kg) / bf: 8% (the only thing that increased:shakefist: before I was very lean at 5%)

My best lifts:

Squat: 180kg
Deadlift: 210kg
Bench press: 120kgx2

This is me happy and drunk:
euinteirooooo-1.jpg


Also posted some videos at Powerlifting league.

So, my goals for this year: injury free
75kg bodyweight
200kg squat
230kg deadlift
135kg benchpress
_______________________________________________________

I'm on the second week of a block periodization (accumulation phase), but I'll repeat this week since I couldn't complete my squat/deads schedule today due to very poor GPP (ridiculous DOMS from last week).

Jeremy Frey's log and Reactive Training Systems from Mike Turchscherer are my guidelines.

Here today's training:

week 2 day 1

Squat
warmup
5@120kg
5@120kg
5@120kg
5@120kg
(supposed to be 5 series and all very easy, but :dunnodude:)

Deadlift
5@140kg
5@140kg
5@130kg
5@130kg
5@130kg
(easy)

Db Row
8@52kg (each side)
8@52kg
8@52kg
8@52kg

Finished with leg raises and some calves.

My strength and cardio are still very poor but It will come with time. See ya:thumbsup2:
 
_ROBERTiNHO_

_ROBERTiNHO_

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Week 2 day 2

Bench press
5@86kg
5@86kg
5@86kg
5@86kg
5@86kg - speed

CG bench
6@76kg
6@76kg
6@76kg
6@76kg - best triceps movement!

Triceps pulley
4x10@?

Plate front raise
10@20kg
10@20kg
10@20kg
10@20kg

Dumbbell curl
8@18kg
8@18kg
8@18kg
8@18kg

External Rotations
2x10

I'm early in my progression, so nothing to taxing:thumbsup2:
 
_ROBERTiNHO_

_ROBERTiNHO_

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^^Thanks Jon.
I hope my progress go well this year in this movements. Also need to work on my squat technique, before I had a much more erect torso.
 
El Freako

El Freako

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A Block Periodization log? Nice. I've been pretty interested in this template and am waiting for Frey to release the e-book he has mentioned before.
 
_ROBERTiNHO_

_ROBERTiNHO_

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A Block Periodization log? Nice. I've been pretty interested in this template and am waiting for Frey to release the e-book he has mentioned before.

Basically I'm following this template for squat, bench and deadlift:

Accumulation
week 1- 60-65% 6x5
week 2- 65-70%% 5x5
week 3- 70-75% 5x4
week 4- 73-79% 4x4

Restoration
week 5- Deload 65% 2x3

Transmutation
Week 6- 77-80% 6x3
Week 7- 82-85% 5x3
Week 8- 86%-89% 5x2

Restoration
Week 9- Deload 75% 2x2

Realization
Week 10- 90-92% 4x2
Week 11- 95% 3x1
Week 12- 97-100% 2x1
Week 13- Deload 70% 2x2
Week 14- Test

-Accumulation: more volume; non-specific exercises; hipertrofy; work capicity.
-Transmutation: less volume; more specific exercises; start to going heavy.
-Realization: CNS work; peaking for a max effort.

I'm also interested in Frey's e-book, all I know from Block Periozation is found at wannabebig.com, Frey's log and Tuchscherer's site.
 
Hypocrisy86

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excellent form in those vids man,
your lucky you can train inside your own place.
 
_ROBERTiNHO_

_ROBERTiNHO_

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excellent form in those vids man,
your lucky you can train inside your own place.

I train at home ocasionally, only in holydays when the gym is closed.
 
_ROBERTiNHO_

_ROBERTiNHO_

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Today was supossed to be legs, but my recovery is still very low, my quads and adductors are very sore from monday, so I went real light today. Hope next week things get in track.

Legpress
2x10@100kg...pffff

GHR
2x8@bw

Leg curl
2x10@?

Calves and weighted abs.

Not even a decent strecth afterwards I could do, dammit holidays and alcohol!
 
jonathan

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Oh man I also hate an "off day". You will regain your strenght pretty fast I think.
 

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Bulkboy

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hey, cool log in here. ure a strong dude, specially considering ur bw. interesting training approach as well. ill be stopping by:tiphat:
 
_ROBERTiNHO_

_ROBERTiNHO_

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^^Thanks Bulk, really appreciate the words.

week 2 day 4

Pullups (dead hang)
8@bw+12kg
8@bw+12kg
8@bw+12kg
8@bw+12kg

Incline db press
7@32kg
7@32kg
7@32kg
7@32kg

Flat db press
7@32kg
7@32kg
7@32kg

Lateral raises
8@14kg
8@14kg
8@14kg
8@14kg

Facepull
4x12

Finished with wrist and revese curls. Everything felt easier than last week, specially db presses:hsughr:
 
jonathan

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nice pull ups. lots of reps
 
_ROBERTiNHO_

_ROBERTiNHO_

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week 3 day 1

Squat
5@120kg
5@120kg
5@120kg
5@120kg :shakefist:
(Don't know what is happening, it seems that I never squatted in my life. My technique is off and my strength is gone. Well, I can only train hard to recovery myself, and I will!)

Deadlift
5@140kg
5@140kg
5@140kg
5@140kg
5@140kg
(deads are fine. Good speed!)

Dumbbell row
8@54kg
8@54kg
15@42kg

Abs, calves and that's it.
 
jonathan

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you've lost the "squat groove" as I call it. After a few weeks you'll get it back. I am sure.
 
_ROBERTiNHO_

_ROBERTiNHO_

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you've lost the "squat groove" as I call it. After a few weeks you'll get it back. I am sure.

Yep. That's the price for not squatting for 3 weeks.
Well, but my deads are very fast, I'm hoping a PR at the end of this periodization.
 
jonathan

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Yep. That's the price for not squatting for 3 weeks.
Well, but my deads are very fast, I'm hoping a PR at the end of this periodization.

I am in exactly the same situation bro
 
Bulkboy

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i hear u on the squat issue bro. theyll come around again guaranteed. workout looks good btw. solid deadlifting:2:
 
El Freako

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hey, cool log in here. ure a strong dude, specially considering ur bw.

Holy shit! I didn't notice your bw until Bulky mentioned it, fucking epic power to weight ratio!
 
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