Blood and Guts - Till's log

[Till]

nice session man, next time skip the 110 and go straight to 115!

That's the plan. Me wants a new PB.

 

[Till]

Note to self: Don't squat anymore. Ever.

 

[PrinceVegeta]

why? why? why?

 

[cereal]

Note to self: Don't squat anymore. Ever.

why?
if squat can cure cancer then why stop doig it?

 

[Till]

Squat maybe cures cancer and the plaque, but it doesn't do my lower back any good... After the last session my back feels just like it did some 2 years ago, when I last squatted. So from now on, leg training will consist of legpresses and leg ex. I just don't want to risk anything, since a good, healty lower back is crucial in my work as a policeofficer and I will never be able to squat the same poundages as before, so why bother? Still, if presses and extentions were good enough for Yates, it's good enough for me...

 

[Till]

Hello.

Back again after a week of being sick and had to spend some time at family stuff.

Tuesday 21.09:

Ran to and from work. Felt pretty weird runnning at 04:45 in the morning. But I also got sick when I got home from work. And they say running is healty...

Saturday 25.09:

Morningrun with two friends.

~ 5,3 km. Time: Doesn't matter.

Going to train tomorrow evening. Yay!

 

[Storm]

Till, regarding your squats it could help if you can rec. a video of yourself doing them because it could be a form issue. One can do some weird stuff when under heavy load and you won't notice unless you watch it. Just saying.

 

[Till]

Till, regarding your squats it could help if you can rec. a video of yourself doing them because it could be a form issue. One can do some weird stuff when under heavy load and you won't notice unless you watch it. Just saying.

Thanks, man. But I have several videos of me squatting and the form is good - only my real issue was just that I sometimes didn't go deep enough, but that's another question I just have to accept that my sqautting days are over, and that's cool, since I really don't want to do them at any cost. And still I can get good results from leg ex. and leg presses - and running, so no problem. Again thanks for posting.

 

[Till]

Monday 27.09:

Rejoned the commercial Fitness World gym, since I'm starting in a new department at work from the 11th of October, and it's faster and eaiser for me to train closer to home. Felt allrigt to see something different for at change and had one of those rare, but golden, "Biggest fish in the pond" moments. Also this was my first workout in a week and a half, so took it somewhat easy...

OH pullups:
x10
x10
x10

Benchpress (5/3/1 week 1 WO 1 Max=115):
15x51
5x71
5x81
5x91

Hammer Strength wide chest press + Flyes:
8x2 plates a side + 8x20
8x2 plates a side + 8x20
8x2 plates a side + 8x20

Hammer Strength one arm row + Hyper ex.:
8x3 plates a side + x15
8x3 plates a side + x15
8x3 plates a side + x15

Hammer Strength one arm low row + Seated laterals:
8x2 plates a side + 12x12
8x2? plates a side + 12x12
8x2? plates a side + 12x12

Dips + Calf silde raises:
x20 + 10x3 plates a side
x20 + 10x3 plates a side
x20 + 10x3 plates a side

Seated alt. Db. curls + Db. shrugs:
8x18 + 10x36
6x20 + 10x36
6x20 + 10x36

Misc. ab work.
(Ouch)

Teh soreness is gonna hit me.

 

[Till]

Wednesday 29.09:

Morning training at Fitness World.

(Warmup on treadmill)

Benchpress (5/3/1 week 1 WO 2 Max=115):
6x60
3x70
3x75
3x85
3x95
That really beat the soreness out of the pecs. Holy s**t.

OH pullups + Seated laterals:
x6 + 10x12
x8 + 10x14
x10 + 10x14
x12 + 10x14

OH pullups + Db. shrugs:
x10 + 10x36
x8 + 10x36
x6 + 10x36
All pullups done in Smith ma. rack = way better than Techno pulluprack. First 4 sets were with flawless reps - rest of the sets were not so pretty, but got them done...

Hammer Stength one arm row + Calf slide raises:
10x3 plates a side + 10x3 plates a side
10x3? plates a side + 10x4 plates a side
10x3? plates a side + 10x4 plates a side

BB! curls + Db. preacher curls:
10x40 + 8x16
8x45 + 8x16
8x45 + 8x16

 

[Till]

Friday 01.10:

Training at another Fitness World gym with a good friend and colleague.

Benchpress (5/3/1 week 1 WO 3 Max=115):
10x60
5x80
3x90
1x100
1x105
Epic failx115
12x80
Gravity didn't go my way today, but just had to feel those 115 kgs...

Low incline Db. press:
8x28?
6x34
6x34

Low incline flyes:
10x20
8x24
8x24
8x24

Cable cross:
10x15
10x20
10x17,5

Dips:
x20
x20
x20
x20
x20

Ab-work - situps and lying leg raises.

OH pullups:
x6
x6

 

[FEVER]

fu gravity!

 

[Till]

Sunday 03.10:

Did some running and training before working 14-22.

3,9 km.

Benchpress + OH pullups:
10x50 + x10
15x60 + x10
15x70 + x10
10x70 + x10
10x70 + x10

 

[Till]

fu gravity!

Newton is my bitch.

 

[Till]

Monday 04.10:

Training before working 23-07.

Benchpress (5/3/1 week 1 WO 1 Max=115):
5x70
5x85
5x95

OH pulldowns + Seated laterals:
10x70 + 10x11
8x90 + 10x16
8x95 + 10x16
8x95 + 10x16

Cable row + Seated Db. delt press:
8x90 + 8x26
8x90 + 8x26
8x90 + 8x26

Db. row + BB shrugs:
10x43 + 10x60
10x43 + 10x100
10x43 + 10x100

BB! curls + Seated calf raises:
10x40 + 10x35
8x50 + 10x50
8x50 + 10x50

Ez. preacher curls + Evil wheel:
8x45 + x10
8x45 + x10
8x45 + x10

 

[Till]

Tuesday 05.10:

Training before the noghtshift.

Benchpress (5/3/1 week 1 WO 1 Max=115):
10x60
3x75
3x90
3x100 + 2 forced reps.

Incline Db. press:
6x31
6x31

Cable cross:
10x35
10x35
10x35

Pushdowns:
10x40
10x50
10x50

Dips:
x10
10x15+bw
10x15+bw
10x15+bw

 

[Till]

Wednesday 06.10:

HG pullups + High incline situps:
x10 + x20
6x10+bw + x15
6x15+bw + x15
6x20+bw + x15
6x15+bw + x15
6x10+bw + x15
x6

Ez. preacher curls:
10x40
6x50
6x50
6x50

Ez. curls + Alt. Db. curls:
8x50 + 6x23
8x50 + 8x23
10x50 + 10x23

 

[Till]

Thursday 07.10:

Benchpress (5/3/1 week 2 WO 3 Max=115):
10x60
5x60
5x80
5x85
3x95
2x105 + 1 forced rep

Pushdowns + Seated laterals:
10x40 + 10x11
10x50 + 10x13
10x55 + 10x13
10x55 + 10x13

Dips + Db. shrugs:
x15 + 10x36
15x15+bw + 10x43
12x20+bw + 10x43
12x20+bw + 10x43

Kickbacks + Seated calf:
10x13 + 10x40
10x18 + 10x50
10x18 + 10x50

 

[Till]

Sunday 10.10:

Did some cycletraining today...

Stair running 6 stories up - OH pullups 10 reps - Benchpress 10x70 - Evilwheel 10 reps - Situps 15 reps. ~ 50 sec. rest.

Repeat 5 times and die.

Times between 3,30-4,00 min.

 

[Till]

Saturday 16.10:

Hey! Hey! Still alive and kicking. Just started Monday in a new departement at work, where I'll be the next 6 months. The first 4 weeks are training and education in riot control, S.W.A.T-like work and so on. F**king awesome, but hard as hell, so training is cut to a mininum, since I'm totally beat every day I come home and have alot of psysical work during the day. Never the less, I just had to get out on do some maintenance work today at teh gym...

OH pullups + Laterals:
x6
x8
x10
x12 + 10x12
x10 + 10x12
x8 + 10x12
x6 + 10x12

Db. flat press:
8x26
8x32
8x32
8x32

Hammer Strength chest press + Flyes:
8x2 plates a side + 8x18
8x2 plates a side + 8x18
8x2 plates a side + 8x18

Hammer Strength low row + Db. shrugs:
8x2 plates a side + 10x36
8x2? plates a side + 10x36
8x2? plates a side + 10x36

Dips + Hyper ex.:
x10 + x10
x15 + x15
x20 + x20
x30 + x30

Pushdowns:
8x30
8x50
8x50
8x50

St. alt. Db. curls:
8x18
8x20
8x20

Preacher Ez. curls:
8x40
6x50
6x50

Ab work.