Xiva - Strength block!

[Xiva]

Hypocrisy86 > Thanks bro!

21/10/09

My deadlift technique is not really going well. It's been alot better since i started to do as i was told and work at it But as soon as it's getting hard, i'm doing the crane - Which aint good. So that's why i did some heavy and went down abit in kg

technique > Kilo's

If anybody knows a trick or can tell me how you stopped doing "the crane" then please tell me your stories and come with advice

Strength block 1, week 3

Deadlift

15x60kg
10x60kg
6x90kg
6x90kg
5x115kg
5x115kg* Bad technique at last 2 reps. Less kilo it is!
5x110kg
5x110kg
5x110kg
- I still got an tendens to lift my ass and do the crane, but i just gotta keep working on it!

Push press - DE

3x47,5kg
3x47,5kg
3x47,5kg
3x47,5kg
3x47,5kg
3x47,5kg
3x47,5kg
3x47,5kg
3x47,5kg

Lateral raises - Down the side

8x10kg
8x10kg
8x10kg
8x10kg

T-bar rows

8x55kg+Barbell
8x55kg+Barbell
8x55kg+Barbell
8x55kg+Barbell
- So good contact!

Bent over lateral raises

10x10kg
8x12,5kg
10x10kg
8x12,5kg

Pullups

6xBW
6xBW
6xBW
6xBW

Leg curl

6x48kg
6x48kg
6x48kg
6x48kg

Seated calves raises

8x60kg + Machine
8x60kg + Machine
8x60kg + Machine
8x60kg + Machine

Notat: Nice round with good intensity and alot of sweat !

 

[Hypocrisy86]

congrats bro, volume and intensity are amazing

 

[Xiva]

congrats bro, volume and intensity are amazing

Once again thanks bro. It was indeed a nice workout. The only thing i need to work on is my deadlift, when i get better form the kilo's will drop from heaven, i believe

 

[Xiva]

22. Oktober 2009

Only 1 hour in school, then i got the rest of the day off.. How awesome!

I thought my energi would be low, cause i trained that early in the morning. But hell no, better than ever!

Workout dedicated to the awesome Frank Mcgrath!

Strength block 1, week 3

Squat - ATG (OL style)

20x20kg
12x50kg
10x50kg
3x77,5kg
3x77,5kg
3x87,5kg
3x87,5kg
3x87,5kg
2x93,5kg
2x93,5kg
2x93,5kg
3x87,5kg
3x87,5kg
3x87,5kg
- Fucking awesome!

Bench press - DE

3x50kg
3x50kg
3x50kg
3x50kg
3x50kg
3x50kg
3x50kg
3x50kg
3x50kg
3x50kg

Dips

6xBW + 15kg
6xBW + 15kg
6xBW + 16,25kg PR!
6xBW + 17,5kg PR!
6xBW + 17,5kg

Dumbell incline flies

9x15kg
8x15kg
8x15kg
8x15kg

Standing calves raises

8x230kg
8x230kg
8x230kg
8x230kg

Note: Really awesome round with alot of sweat and awesome intensity!

 

[philosopher]

Great volume there! Keep up the good work

 

[Bulkboy]

awesome session boyo some good squatting, and epic dips. grats on the pr's!=)

 

[Xiva]

philosopher > Thanks bro!

Bulkboy > Thanks champ!, The squats were really going great today

 

[Xiva]

24/10/09

Today was the best trainingday of my life, the energi was there, the technique was alot better than usual - If you ask me And besides the strength and intensity was just in top too!

Todays workout is dedicated to the best deadlifter in the world Andy Bolton!

Strength block 1, week 3

Push press

20x20kg
20x20kg
3x55kg PR!
3x55kg
3x56kg PR!
3x56kg
3x56kg* Bad leg drive at last rep, but up it came
- Fuck yeah man, heavy and nice!

Deadlift

12x60kg
12x60kg
3x100kg
3x100kg
3x100kg
3x100kg
3x100kg
3x100kg
3x100kg
3x100kg
3x100kg
3x100kg
- Got a few videos so that you can comment my technique.

Dumbell lateral raises - Down the side

10x10kg
8x10kg
8x10kg
8x10kg

T-bar rows

8x55kg + Barbell
8x55kg + Barbell
8x55kg + Barbell
8x55kg + Barbell
8x55kg + Barbell

Bent over lateral raises

8x12,5kg
8x12,5kg
8x12,5kg
8x12,5kg

Pullups, pronated grip

6xBW
6xBW
6xBW
6xBW
6xBW

Lying leg curl

6x48kg
6x48kg
6x48kg
6x48kg
6x48kg

Standing calves raises

8x230kg
8x230kg
8x230kg
8x230kg

Note: FUCKING awesome round with high intensity, i blame DEAD BY APRIL, which i was listening to once again :music::

 

[tim290280]

I know the days you are talking about, they make every other day of training fade away. These are the sorts of days that you want to just keep putting weight on the bar and going for it!!

10 sets of deads is nothing to be sneezed at! Good work.

 

[ironheart]

awsome session mate. monster volume! good effort on the push press getting two new PR's. solid session overall. keep up the good work

 

[Xiva]

tim290280 > Yep, i wish every day was like the day today

Deadlift is win, just need to get my teq right

ironheart > Thanks alot! and dont worry i will!

I was going for 3x55, and then i saw those 2x0,5kg plates lying there and i was thinking.. what the hell, lets go for it

 

[Bulkboy]

tremendous session my friend monster effort on the deads and push presses. keep working hard!

 

[Xiva]

tremendous session my friend monster effort on the deads and push presses. keep working hard!

Bulkboy > Thanks alot bro

"Keep working hard" - Dont worry i will, aiming to get as strong as you

 

[Xiva]

Deadlift 3x100 (DE og teknik)

Notat:

- Ass down!
- Weight at my heels
- Dont overextend at the end of the lift
- Anything else?

 

[philosopher]

Solid pulls there Xiva the only thing I would advise is to lose the straps period. You dont need them with these weights it will improve your grip which eventually helps you with the heavier lifts.

 

[Xiva]

25. Oktober 2009

Training with my friend Conan the babarian

Dedicated to DR. Squat and Tom platz

Strength block 1, week 4

Squat - ATG (OL style)

20x20kg
12x60kg
10x60kg
3x77,5kg
3x80kg
3x88,5kg
3x88,5kg
2x93,5kg
2x93,5kg
1x100kg PR!
1x100kg
- Really good round today!

Bench press

3x63,5kg
3x62,5kg
3x62,5kg
3x62,5kg
3x62,5kg

Squat

3x85kg
3x85kg
3x87,5kg
3x87,5kg
3x87,5kg

Incline Smith Bench press

3x32,5kg + barbell
3x32,5kg + barbell
3x32,5kg + barbell
3x32,5kg + barbell
3x32,5kg + barbell

Dips

6xBW+17,5kg
6xBW+17,5kg
6xBW+17,5kg
5xBW+17,5kg
6xBW+17,5kg
6xBW+17,5kg

Note: Good! 100kg in squat, It's progress and was actually pretty easy

Solid pulls there Xiva the only thing I would advise is to lose the straps period. You dont need them with these weights it will improve your grip which eventually helps you with the heavier lifts.

I agree that straps aren't good. And i could go without them, that's for sure. But i just feel that when i'm focusing at my tecnique straps are really helping me out. That i dont have to worry about grip and can put full effort in lifting with great tecnique

Update what i need to focus at in deadlift

- Ass down!
- Weight at my heels
- Dont overextend my back
- Pull backwards instead of up
- Suck some air in before lifting
- Off with my shoes
- Get my hip through as soon as the barbell is over my knee point
- Get my shoulder behind or in line with the barbell at all reps
- Try to avoid using straps
- Keep my upper back tight!
- Keep the barbell close to my legs at all times

Ofcouse all this is really really small things, but i want it to be perfect and small things matters.

 

[Xiva]

26. Oktober 2009

I woke up early today, and then i recieved a message "Hey 1. B, first lesson cancelled." Later i recieved this "Hey 1.B Second lesson cancelled" and later "Hey 1. B your last lesson in cancelled, but you still need to have VØ in 2 hours"
- Yes man! I was in such a good mood, that i decided to skip my off day and workout!

Todays workout dedicated to Evan Centopani

Deadlift

10x60kg
10x60kg
3x100kg
3x120kg
3x120kg*Bad technique
3x110kg*Much better!
3x110kg
3x110kg

Dumbell lateral raises - Down the side

10x10kg
10x10kg
10x10kg
8x10kg

Leg curl

6x48kg
6x48kg
6x48kg
6x48kg

Push press - Dynamic effort - 1 minuts rest

3x47,5kg
3x47,5kg
3x47,5kg
3x47,5kg
3x47,5kg
3x47,5kg
3x47,5kg
3x47,5kg
3x47,5kg
3x47,5kg

T-bar rows

8x55kg
8x55kg
8x55kg
8x55kg
8x55kg

Dumbell bent over lateral raises

8x12,5kg
8x12,5kg
8x12,5kg
8x12,5kg

Pullups, pronated grip

6xBW
6xBW
6xBW
6xBW
6xBW
6xBW

Seated calf raises

8x60kg + Machine
8x60kg + Machine
8x60kg + Machine
8x60kg + Machine

Barbell curl

6x42,5kg
8x37,5kg
8x37,5kg
8x37,5kg

Note: Fucking awesome round! Really hot in the center today, Which resultet in my being a sweaty pic atleast more than normal

 

[PrinceVegeta]

Wow, crazy ass sessions man! good job! i would lose the straps too man, i stopped using straps and can now do my pr dead without straps! so go for it!

 

[Xiva]

Wow, crazy ass sessions man! good job! i would lose the straps too man, i stopped using straps and can now do my pr dead without straps! so go for it!

Thanks man

I'll go without straps, but if my grip is failing i'll take them right back on

 

[PrinceVegeta]

yeah, but use an under/over grip and see how that feels, and try to use chalk if possible, believe me, my forearms and grip strength have been growing since i started going strapless. Ive been doing it for like 10 weeks, and now i can deadlift 425 with no straps