Xiva - Strength block!

[ironheart]

if you feel good and feel like training, then theres no reason not to thats the sprirt!

huge session! alot of volume. pulling a good amount of weight on the deads there. good selection of exercises as well. awsome work bro, keep it up!

 

[Bulkboy]

session looks great buddy. solid deads, t bars and pullups. smashed that back:2. keep going mate!

 

[philosopher]

the king of volume! Great work again there!

 

[Xiva]

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

Chalk aint an option, my gym owner is being a pussy about it!

My forearms are growing with straps, but yes i've been thinking about going without straps and i'll do if i can. But i'll never let my grip hold me back for lifting to the max.
- I will buy COC and train my grips, and then i can skip the straps

if you feel good and feel like training, then theres no reason not to thats the sprirt!

huge session! alot of volume. pulling a good amount of weight on the deads there. good selection of exercises as well. awsome work bro, keep it up!

Wow, what a comment - Thanks bro, really means alot!
And dont worry i will, my next 8 weeks of training will be even more relentless - wait and see

session looks great buddy. solid deads, t bars and pullups. smashed that back:2. keep going mate!

My strong friend, i will! I gotta get my strength up, so i can lift the same as you!

the king of volume! Great work again there!

Thanks bro! Those comments make me keep going

 

[Xiva]

28. Oktober 2009

Today's workout was fucking awesome! My program said 7x3@87,5kg - But i felt i could do more! And see what that resultet in!

My shoulder started to being abit bitchy during Dips, i hope it's nothing serious, my workouts are going perfectly and i'm in really feeling like any forced deload/decon - But i dont want an injury either

Todays workout is dedicated too The Gift Phil Heath

Strength block 1, week 4

Squat

10x60kg
10x60kg
3x80kg
3x80kg
3x90kg PR
3x90kg
3x90kg
3x90kg
3x90kg
3x90kg
3x90kg
3x90kg
- My legs!

Bench press - DE (45 sec - 1 min break)

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

Dips

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

Dumbell incline flies

9x15kg
9x15kg
9x15kg
8x15kg

Standing calves raises

8x230kg
8x230kg
8x230kg
8x230kg

Note: Done, really awesome workout. 1 workout left and i'm done with my strength block - I decided to do some strength and hyp workout in my next block, even tho i'm supposed to do hypertrophy only. But strength really turned me on
- And besides i think that Hypertrophy and strength walk hand in hand

 

[Xiva]

29. Oktober 2009

Last day of my strength block, energi was low at first. When i touched the barbell i was born at new

Todays workout dedicated to Mikhail Koklyaev

Strength block, week 4 - last training!

Push press

10x20kg
10x20kg
10x40kg
3x55kg
3x55kg
3x55kg
3x55kg
3x55kg
2x57,5kg
2x57,5kg
- The third rep, wouldn't come up! But so fucking close!

Dødløft - DE (1 min break)

Technique was perfect today! Really. The last couple of days i've been reading alot about deadlift by Mark rippetoe, which helped me alot

3x100kg
3x100kg
3x100kg
3x100kg
3x100kg
3x100kg
3x100kg
3x100kg
3x100kg
3x100kg

Dumbell lateral raises - Down the side

10x10kg
10x10kg
9x10kg
9x10kg
9x10kg

T-bar rows

8x55kg + barbell
8x55kg + barbell
8x55kg + barbell
8x55kg + barbell
8x55kg + barbell

Dumbell bent over lateral raises

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

Pullups, pronated grip

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

Leg curl

6x48kg
6x48kg
6x48kg
6x48kg
6x48kg

Barbell curl

8x37,5kg
8x37,5kg
8x37,5kg
8x37,5kg

Note: What a round, with lovely volume, High intensity and blood, sweat and tears

 

[Xiva]

29. Oktober 2009

Creatine and coffein break startet

Forgot to mention, that ALL of my deadlifts were made without straps!
- Awesomeness

 

[Maxmonzter]

very impressive session there
nice deadlifting

 

[ironheart]

great tribute to mikhail koklyaev, one of my favorite strongman.

good deadlifting, and props for doing them without straps. in the long run it'll make sure that your grip is allways up to par with your back strenght.

monster volume as usual, good job mate

 

[Xiva]

Max > Thanks!

Ironheart > Mikhail is so awesome, to bad he might go to jail

Volume is everything

 

[Xiva]

31. oktober 2009

Todays energy was low, really low. I slept really bad (7 hours, woke up 3 times ) and besides i had to work 1 hour more than ussual because of the god damn christmas beer.

And then i forgot one exercise, which is to bad. That's what happend when i train new program and without my notebook

Either it's just because of my sleep or maybe it's time for deload - what do you think?
I've been training hard for 3 month without a single break by now.

Block 1, week 1

Front squat

5x45kg - Cross
5x50kg - Cross
5x60kg - Cross
5x65kg - Cross
5x67,5kg - Cross
5x67,5kg - WL
5x67,5kg - WL
5x67,5kg - WL grip

Bench press
- Started out with some bad weight, to hard and i had to go down in reps and weight.

15x45kg
10x52,5kg
10x51kg
8x50kg
8x50kg
- Too bad!

Db single leg split squat

6x15kg
6x15kg
- My balance sucks!

Barbell incline smith bench press

3x30kg + smith
3x30kg + smith

Ez OH extensions

Forgot

Standing calf raise

6x240kg
6x240kg
6x240kg

Notat: Short and bad round. But it's my first training with low energi in a month, so it's acceptable.

 

[ironheart]

we all have one of those days once in a while. sometimes you feel like shit in the gym, but dedication is pushing through no matter what.

eat well and get some rest bro, usually thats all it takes. if you feel overtrained it can be good with a deload week.

you got through the session and thats what matters. now get a good night sleep and eat, eat, eat!

 

[Xiva]

Iron > Yep, that's what i thought. A good night of sleep and alot of food will most likely do the thing

 

[miamiracing]

take a deload phase or just keep out of gym for a week to recover! you should to that every 2-3 month !

heavy workouts man, you keep getting stronger and stronger

 

[Xiva]

miami > I'm going to the gym today, if the energi still is low/strength is bad i'll deload. But the overall volume is pretty low in the first week of my program, so it might count as a semi deload

 

[Xiva]

2. November 2009

Block 1, week 1

Deadlift

5x110kg
5x110kg
5x110kg
5x110kg*The technique was getting bad.
5x100kg
- Rackpulls next time, if i dont deload.

Push press - RE

10x40kg
10x45kg
8x47,5kg
7x47,5kg

Pullups, pronated grip

8xBW
6xBW

1-arm dumbell row

8x35kg
6x37,5kg
- More next time

Barbell curl

6x42,5kg
6x42,5kg

DB shrugs

6x40kg
6x40kg
6x42,5kg

SS

Leg curl

6x48kg
6x48kg
6x48kg

Standing calves raises

6x240kg
6x240kg
6x240kg

SS

Leg curl

12x35kg
12x35kg
12x35kg

Note: I'm really considering a deload. I started to feel more tired during the day and at practice, and i'm alot more tired in the evening as well..

 

[ironheart]

bra at du føler deg bedre:gaysign:

good deads mate. and awsome volume as usual

 

[Xiva]

bra at du føler deg bedre:gaysign:

good deads mate. and awsome volume as usual

Haha lol mate

Nah i'm not feeling better, the motivation and energy was low.. again

The plan at this point is this:

Next training if my energy is low again, i go deload. If it's high i'll just keep working.

 

[tim290280]

^^ Sounds like a plan. Just remember though that sometimes regardless of any lifting things you will just have no energy. As you get older and have more responsibilities this will become more pronounced.

I had a question about your front squats: why do you start off with crossed arms and then move to clean grip? Better to use the clean grip all the time IMO.

 

[co05]

I feel you on the low energy days. I walk a lot to classes and when I hit the gym my energy levels sometimes are not as high as I want them to be. Keep pushing and go easy on yourself if you feel you need to. Live to fight (train?) another day!