Storm's lagging log

[Storm]

Bike: 39.8 Km, some ramps, 50% tarmac 50% rough .Feels good!

 

[Storm]

Bike: HIIT-ish 30mins with two fvcking hills

 

[Storm]

Phase 3 week 1 (Day 1)

Squats: 98Kgx5 , 104Kg x 5 , 112Kgx5
Shitty day. I got up this morning with a mild pain in my lower back from all the bike riding this weekend. Anyway everything was fine until that last set, when i got out of the hole in the 5th rep my lower back (right side only) was on fire. Bad, bad pain. rerack and to hell with it.
Front squats: none
Lying leg curl: 8th setting x 10 x 2 sets

It's getting better now, I hope it heals quickly enough to do deads on thursday properly.

 

[Storm]

Lower back was terrible in the morning but got way better as it warmed up.

Phase 3 week 1 (day 2)
MPs 42Kgx5 , 44Kgx5 , 48Kgx11 (= rep PB for this weight, super strict form to protect my back i left a couple reps in the tank i think)
Bench 70Kg x 10 , 80Kg x 10
Dips BWx10,10,9
Pullups BWx10,7,6
Preacher curls can't remember x 10,8,6

no issues with my back during the workout. Tomorrow is my off day I wish it gives me time to heal.

Thanks for reading.

 

[Storm]

My back felt almost good today so i decided to show in the gym and test myself but taking it easy

phase 3 week 1 (day 3)
Deads warm up felt good, 124Kgx5 , 132Kgx5 , 140Kgx5 -->decided to leave it there on the prescribed reps. My grip was shit anyway.
Goodmornings passed on these as my lower back wasn't hurting but it was kinda tight/sore.
Lying leg curls 8th setting x 10 x 3 sets

that's it. Better than nothing, i guess and my back seems to handle it pretty well. Hopefully i'll be 100% by next week.

Cheers!

 

[Natzo]

nice deads 140x 5 sounds awesome considering how you were feeling about lower back.

 

[Storm]

Thank you for your kind words Natzo.

Phase 3 week 1 (day 4)
Benchpress 80Kgx5 , 84Kgx5 , 90Kg x 9 fuuuuuuuuuuuu!
MPs (ultra-strict) 40Kg x 10 x 2 sets
fat-grip Kroc rows 27.5Kgx20 , 30Kgx20 (PR) ---> this is a self-punishment for my weak grip yesterday. A sin to the eyes of the holy church of Strongripology.
triceps cable (palms up) 30Kgx10 , 35Kg x 9 + 1 lost grip lol (see above)

Overall this has been a week to forget, but don't worry fellas, I'm just taking impulse for next week! :RockOn - not mine:
And i've renewed my yearly gym membership, so this won't be over anytime soon!

 

[Natzo]

LOL@ renewing the yearly membership.. now you have to go!

I think that was a great bench mate.. why the fuuuuuuuuu?

 

[Storm]

LOL@ renewing the yearly membership.. now you have to go!

I think that was a great bench mate.. why the fuuuuuuuuu?

I did 98Kgx8 two weeks ago, so i was expecting at least 10-11 reps. That last rep was a grind.

 

[Storm]

Bike: 40 minutes. Tarmac with hills.

 

[Storm]

I told you guys i was taking impulse...

Phase 3 week 2 (day 1)
Considering how last week was training-wise with my lower back issues I headed to the gym with the intention of dropping the bar anytime i noticed anything wrong down there. Better safe than sorry you know.

Squats warm up felt good then: 104Kgx3 , 112Kgx3 , 118Kgx TEN MOTHER****INGBOOOOOYEPBABYLIGHTWEEEEEEEEEEEEIGHT!!!!! REPS hyoooooge PR of all times in history!!!!! 3 reps above my previous record! I thought of reracking the weight each rep from 6th lol "that's enough...no, one more...." lololol it made my day, really.
Fronties 60Kg x 10 , 70 Kg x 10 (which i believe it's also a PR! edit: it IS!)
Lying leg curl 8th setting x 10 , 9th setting x 10
one-leg calf raises 125Kg x 10 x 2 sets
weighted abs (machine) 60Kg x 25 x 2 sets

Back to business! everything is feeling good so hopefully i'll be able to have a good deadlift session on thursday, stay tuned! Tomorrow: Military press.
I hope you guys have a session as good as mine today, endorphines are all over the place loool.

 

[Storm]

Phase 3 week 2 (day 2)

Standing OH Press 44Kgx3 , 48Kgx3 , 50Kgx12 PR!!!
Bench press 70Kgx10 , 80Kgx10
Dips BWx10 , +10Kgx10
Pullups +5Kgx5 , +10Kgx5x3sets (i've added weight, now i'll be adding reps)
DB curls 15Kgx10 , 17.5Kgx9 (biceps always done after pullups)
DB shrugs 37.5Kg x 12 x 2sets (heaviest set of DBs)

This is a great week so far with PRs on 2 of 2 main lifts, good news after the not-so-great last week.

 

[Pickle]

great pbs high rep pbs are so sexy imo. better then the 3 or 4 rep pbs ive been pulling out lately. lololol. at least i almost submitted my blackbelt instructor in my 2nd lesson of BJJ.

 

[Natzo]

wow.. so suddenly we have a Pb machine!!
conrats bro.

 

[Storm]

I've got a bit of a cold (damn autumm i never know what to wear ) but nothing bad enough to keep me out of the gym

Phase 3 week 2 (day 3)

Deadlift 130Kgx3 , 140Kgx3 , 150Kgx6 (PB is x7 for this weight)
Goodmornings 50Kg x 10 x 2sets
One-leg standing calf raises ~125Kg x 10 x 2 sets

plus lots of sneezes and coughs, wich work your abs
I've got a weekly total PR easily at reach, let's see how it goes tomorrow @ bench press.

 

[El Freako]

Great work with all the PRs dude.

 

[Storm]

Still feeling sick but that's life!

Phase 3 week 2 (day 4)

Benchpress 84Kgx3 , 90Kgx3 , 96Kgx8
fat-grip Kroc rows 30Kgx20 , 32.5Kgx18 PR
cable triceps (palms up) 30Kg x 12 x 2 sets

and that's it.
Calculated weekly total: 528.8184 Kg PR! (by more than 10 Kg)
this morning weight: 91.3Kg wilks: 335.16510192 PR!

great week for me. How about yours?

 

[Pickle]

just thought id let u know i did 150kg deads *13 this week. after doing 10 sets of power cleans. xoxooxox

 

[El Freako]

Nice work with those rows mate.

 

[Storm]

@Pickle: very interesting information you damn madman.
@Freako: thank you mate, kroc rows are something to love and hate at the same time (in contrast to high-rep deads or squats, that are on the hate side only )

Tomorrow is a national holiday here in spain (gym closed) and because i can't go to the gym neither wed or sat i've decided to do a "double not doing jack shit". (read: squats and MPs and nothing more)

Phase 3 week 3 (day 1-2)

Squats: 98Kgx5 , 112Kgx3 , 124Kgx8 (new weight so rep PB)
MPs: 42Kgx5 , 48Kgx3 , 52Kgx9

See you on thursday