Xiva - Strength block!

[Xiva]

I'd recommend a different bench set-up, plant your feet and butt first then set your traps by grabbing the bar or pushing back on the uprights.

You're right Freako, I'll begin doing that!

 

[Xiva]

Speed squat: Easy to see, how speed gets better.

Squat: I got a tendens to loose, my tightness, when i get to the bottom of the lift, and my ass lifts before my head -> GM Squat. Hopefully my 4x core work a week, will help.

RDL: I gotta be better at keeping my upper back tight.
I need more upper back, strength.

 

[Xiva]

17/05/2010

Military press

1x10 @ 20kg
1x6 @ 40kg
1x4 @ 45kg
2x2 @ 50kg
5x2 @ 55kg

Less tendens to lean back.

1-arm DB rows

1x8 @ 30kg
1x8 @ 40kg
1x8 @ 50kg
5x5 @ 60kg

Speed Bench

8x2 @ 45kg

CG seated Cable Rows

5x10 @ "13"

Flat DB press

4x7 @ 27,5kg

Inverted rows

4x15 @ BW

Ez-bar curl SS Straigh-bar pushdown

4x13 @ 27,5kg + barbell SS 4x12 @ "6"

Plate loaded Front squat

3x12 @ 15kg

Note: Awesome, nothing else to say!

 

[Xiva]

19/05/10

Bad energy, to bad.

Deadlift

1x5 @ 60kg
1x3 @ 100kg
1x3 @ 110kg
1x3 @ 120kg
1x3 @ 130kg

Front squat

1x3 @ 60kg
1x3 @ 65kg
1x3 @ 72,5kg
1x3 @ 80kg

Walking DB lunges

4x8x2 @ 22,5kg

Cable pullthroughs

4x8 @ "14"

Ab wheel - from knees

3x18 @ BW * Slow!

Note: Core work, really started to pay off!

 

[Xiva]

21/05/10

Bench press

1x10 @ 40kg
1x3 @ 55kg
1x3 @ 60kg
1x3 @ 65kg
1x3 @ 70kg
- No airfuck. Bad arch.

Incline DB press

1x9 @ 20kg
4x9 @ 25kg

Pullups - 4xRE

1x13 @ BW
1x11 @ BW
1x9 @ BW
1x7 @ BW

Standing Unilateral shoulder press

1x9 @ 15kg
4x9 @ 20kg

Facepulls

4x17 @ "7"

Planks

3x75kg @ 15 sec

Note: Good round. Nothing special.

No camera!

 

[Xiva]

23/05/10

Speed Squats
10x2 @ 70

- Better dept, from sep 1.

Back Squat
1x3 @ 77,5kg
1x3 @ 87,5kg
1x3 @ 97,5kg
1x3 @ 105kg

- As you can see i'm doing some weired stuff with the barbell before third rep. I felt something in my rear delt :S

RDL

4x8 @ 105

Leg curl

4*7 @ 47kg

Ab wheel - From knees
4x20 @ BW

Barbell complex - 35kg - 30 sec pause

Power clean 8,6,4,2
RDL 8,6,4,2
Military press 8,6,4,2
Front squat 8,6,4,2
Barbell rows 8,6,4,2
Push press 8,6,4,2
Back squat 8,6,4,2

Note: good round, with an okay easy squat.

 

[Sentinel]

Mike,

1.) Remember: for Speed Squats: you absolutely MUST go down slowly and try to come up as fast as possible. You are making the mistake of descending very quickly and then coming up slowly as the weight kicks in.

2.) For the RDLs, bring you feet closer together and maintain the arch in your back. Just retract your scapula and that should facilitate in maintaining the arch.

 

[Xiva]

Anuj -> I'll remember those points, champ. Thanks!

24/05/10

Average energi.

Military press

1x10 @ 20kg
1x6 @ 40kg
1x3 @ 42,5kg
1x3 @ 47,5kg
1x3 @ 52,5kg
1x3 @ 55kg
- Should have went 50 -> 57,5, then i maybe could have done it.

1-arm DB rows

1x6 @ 40kg
1x6 @ 50kg
5x6 @ 60kg

Speed bench

10x2 @ 50kg

Seated Cable rows

5x11 @ "13"

DB flat press

5x6 @ 30kg

Inverted rows

4x16 @ BW

Ez-bar curls SS Straight-bar triceps pushdown

4x13 @ 30kg+barbell SS 4x13 @ "6"

Note: Anstændig omgang!

 

[Xiva]

26/05/10

Good energy.

Deadlift

Up to 1x2 @ 135

Front squat

Up to 1x2 @ 85kg

Walking DB lunges

4x9x2 @ 22,5kg

Cable pullthroughs

4x10 @ "15"

Note: Average round.

 

[Sentinel]

I had a look at your Deadlift video.

For the 135 set, your form was decent. It was at the end of the spectrum of "acceptable" and I think you should congratulate yourself on being able to lift that kind of weight without having done so before.

Front Squats looked fine as well. I dunno why you're so worried...it may seem to you like your technique went to shit but to me it looks just fine. You were handling a very heavy load. You managed to complete the lift just fine. Thats deserves some props, man!

 

[Xiva]

Thanks Anuj, like you said, it might just be me. I always feel that the lift is bad, when i look at the video, i get a better feeling

And yes, it was the first time for me EVER, to have 85kg in FSQ and 135kg in deadlift, so next time it'll be alot better

 

[Sentinel]

And yes, it was the first time for me EVER, to have 85kg in FSQ and 135kg in deadlift, so next time it'll be alot better

Exactly. Look at the first time I did 500 and then look at the second time I did 500. Form was very different. And this is the first time you've moved into the 90%+ range for so many weeks at a time, you know? You have to consider all these factors

 

[Xiva]

29/05/10

2 days with 16 hours of work, school shit, to little sleep and to little food, i was wasted today!

Bench press

Up to 1x2 @ 70kg

Incline DB press

2x10 @ 25kg
3x9 @ 25kg

Pullups - 4xRE

1x13 @ BW
1x11 @ BW
1x10 @ BW
1x12 @ BW

Standing unilateral shoulder presses

5x9 @ 20kg

Facepulls

5x17 @ "7"

Ab wheel - From knees

3x20 @ BW

+ 3 abs exercises

Average round, had to do long breaks, to get through!

No video, i'm sorry. Forgot camera in the rush again.

 

[Sentinel]

Dude.....what the fuck man.....5 sets of 9 reps on Unilateral Presses and 5 sets of 17 reps on Facepulls??? Dude.....don't take SDT Progression out of bounds lol...

I need to see these numbers.

Please indicate if you have done S D or T progression coz I am confused lol...

I think it was a good workout and I dunno how you could complain though (not that you are but if you were to)...you did like a shitload of volume while increasing strength. How much more awesome could life get? I'd love for this to happen to me

 

[Sentinel]

Also, when will you be done with this mesocycle so I can have a look at the spreadsheet?

 

[Xiva]

Dude.....what the fuck man.....5 sets of 9 reps on Unilateral Presses and 5 sets of 17 reps on Facepulls??? Dude.....don't take SDT Progression out of bounds lol...

I need to see these numbers.

Please indicate if you have done S D or T progression coz I am confused lol...

I think it was a good workout and I dunno how you could complain though (not that you are but if you were to)...you did like a shitload of volume while increasing strength. How much more awesome could life get? I'd love for this to happen to me

The weeks went like this (lets have a look at unilateral presses as an example)

W1: 3x7 @ 20kg
W2: 4x8 @ 20kg (+1 rep and set, D Progression)
W3: 4x9 @ 20kg (+1 rep, S Progression)
W4: 5x9 @ 20kg (+1 set, S progression)
I was thinking like "Hey it's last week, i better give it all it got "

Also, when will you be done with this mesocycle so I can have a look at the spreadsheet?

2 days

 

[Xiva]

30/05/10

Just got home, average energy!

Speed squat

8x2 @ 75kg

Squat

Up to a heavy 2 reps @ 107,5kg

I need to be harder in the bottom of my squat and be better when i'm pushing upwards to keep my chest high and let me head rise before my ass!

RDL

4x9 @ 105kg

Leg curl

4x8 @ 47,5kg

Eksentriske Dragonflags

4x6 @ BW

Note: Average round.

 

[_ROBERTiNHO_]

Great effort man! Good squatting, pay attention to your kness position. Do you use a low or high bar position?

 

[Xiva]

Rob --> I use high bar, i'm trying to do OL squat, cause i'm doing raw and besides i feel that OL squat is alot better for my hip.

1/06/10

Omw home, doing a quick update in the train!

Average energi.

Military press

Up to 1x2 @ 57,5kg

DB 1-arm rows

6x6 @ 60kg

Speed bench

8x2 @ 52,5kg

Seated Cable rows

5x12 @ "13"

Flat DB press

6x6 @ 30kg

Inverted rows

Skipped - Hate this exercise anyway

Ez-bar curl SS Tricep pushdown

5x10 @ 40kg SS 5x10 "7"

Average round. I got abit annoyed with military. I clearly lack start power, if i do just a little push with me legs, not even close to push press style, i believe that I could do 2x62,5kg or smt.

 

[_ROBERTiNHO_]

Yah, I know what you mean about the hip issue. I'd already tried to do high bar squat, but I'm weaker, and I don't feel comfortable like low bar.

Great rowing man!