Weak log

[pingu]

thanks buddy

ME Upper:

No food, no PR...

Floorpress:
Working up to 142,5kg * FAIL.. Should have been easy

Closegrip with chains, 4 sets

lots of assistance work...

Going on vacation from Wednesday, should be good for my body.. Get some rest

 

[pingu]

Did a full body workout today, going on vacation for a week, so just had to get it done ..


Benchpress:
60kg * X
100k * 6
120kg * 4
120kg * 4
120kg * 4
120kg * 4

DB shoulderpress:
32kg+32kg * 8
40kg+40kg * 5
32kg+32kg * 8

Chins (underhand, shoulder width grip), current bodyweight: 110kg
BW * 8 PB
BW+15kg * 2
BW+20kg * 1,5 PB
Overhand, wide grip:
BW * 4 lol

Dips:
BW * XXXX
BW+20kg * 6
BW * 12

Squats, 3 sets.. Lowerback werent good today, so took it easy
Hammercurl, 3 sets.

FInito

 

[PrinceVegeta]

Nice shoulder presses with the 40's and great session man!

 

[pingu]

Okay, so its been about 3 weeks since I've logged.
Been on vacation for 2 weeks, drinking lots and lots of beer and booze every day.. Not good for training or health lol, good thing though is that I've been eating 2-350g of protein each day. One day i eat a 1100g steak hoho...
Stayed at a hotel the last 4 nights, got 2 upper body sessions done, not enough weight there, but got the blood flowing.
Haven't weigh'd myself yet, doing it tomorrow..

Did a Upper body session on Wednesday, and a lower body session today, and I'm doing another Upper session tomorrow, don't bother logging them though.

Starting for real next week, as always Westside, but im going to change the ME Lower session for a deadlift program called "mark philippi deadlift routine" (Excel file that you plugg in youre maxes etc..) Its a 16 week program.

At the same time i hope to diet down some more, i want to slowly go down to 100kg this spring, hopefully not loosing to much strenght and muscle.

Heres me in crappy vacation form lol...

 

[PrinceVegeta]

Seems like u had a blast! now that you are rested you must destroy the weights!

 

[pingu]

Yeah, had a good time Now im broke and weak lol...

ME Upper:

Took it easy on the main exersize, my old pr there is 150kg... So.......

Decline bench:
50kg * X
80kg * X
110kg * 3
120kg * 3
130kg * 1

DB shoulderpress:
35kg+35kg * 8
42kg+42kg * 6 (PB, with more to go)
42kg+42kg * 6

Then some rolling db extension, biceps, and rear delts..

 

[PrinceVegeta]

nice session, solid bench and big db pressing man!

 

[pingu]

Thanks for the support buddy

 

[pingu]

Didn't bother to write in my log last week, so here goes:

Monday, first day of Mark Phillipi program:
Deadlift: 122,5kg * 8 * 3 sets.
Rack Deadlift: 122,5kg * 8 * 3 sets.
Hanging legraise: 3 sets.

Tuesday: Went to a buddy of mine in Sandnes (another city in Norway), trained at "City Gym" Hardcore BB/strongman gym.
Did some logpress, CG benchpress, Side laterals, and arms.

Wednesday, same gym, did lats, chest, and some biceps.

Friday: Rest of deadlift program:
Stifflegg deadlift, 110kg * 8 * 3
Barbell rows: 75kg * 8 * 3
Some squats..

Saturday:
Closegrip benchpress, up to a single rep, 142,5kg. Old PB, just that i am 6,5kg lighter now... Good shit
Some biceps/shoulder/triceps.

Today, 2 sessions (DL program).
FIrst session:
Deadlift: 127,5kg * 8 * 3
Rack deadlift: 127,5kg * 8 * 3
Some laying legraise.

Second session:
SL deadlift:
112,5kg * 8 * 3
BB rows: 80kg * 8 * 3
Pullups, 5, 5, 5, 5

 

[PrinceVegeta]

Looks good man, what did you do on the log press?

 

[pingu]

Uncertain, it was an 10 inch log (standard comp. log is 12"). Hmm, about 90-95kgs.... I would reckon that i have at least 10kgs more with some technique learning...

 

[El Freako]

Is that the Coan/Philipi program you're doing for deads? I was look at that but decided to run with the Magnusson/Ortmayer cycle instead. I'm going to keep an eye on your progress.

 

[pingu]

Im not sure if coan have had any thing to do with it, just this mark phillipi guy that i've never really heard about,

http://www.treningsforum.no/div/markphillippi.xls

There you can download it. In Norwegian Though.
Hmm, where you insert youre current max'es:
Pers i Markl?ft = 1rm Regular deads
Pers i Halvmark = 1rm Rack pulls, above or belove kneeheight is up to yourself.
Pers i strakmark = 1rm Stiff leg deadlift
Pers i latroing = 1rm Barbell rows

In the same order each "day" as well: Reg. deads, rack deads, stiffleg, and bb rows.
If to complicated, i can translate a program and send it on mail for you

Set the max exept the regular deads a bit lower then current 1rm.
Lots and lots of people in norway have done this program, and have gotten 30kg gain, some have done it twice in a row as well.

 

[El Freako]

http://www.powerpage.net/coanphildead.html

 

[PrinceVegeta]

Looks nasty.... i like it!

 

[pingu]

http://www.powerpage.net/coanphildead.html

Aint that one

----

Today: Did a Upper body workout, just pumping... Nothing to log.....

 

[pingu]

Yesterdays session:

Lower:

Some knee pain, so took an easy session

Olympic squats:
50kg * X
50kg * X
80kg * X
100kg * 3 * 3

4 sets, unilateral legpress.
4 sets, abs.

Today:

ME Upper:

Closegrip benchpress:
70kg * X
70kg * X
120kg * 2
130kg * 1
140kg * 1 (2,5kg under old pb)
150kg * Fail....

Seated BTN press:
50kg * X
50kg * X
50kg * X
50kg * X

Some pushdowns, side and rear laterals, curls, and flyes.

Went home, did some practice lifts on my 90kg Atlas stone Finally nailed the technique Hehe

 

[PrinceVegeta]

awesome stuff man

 

[pingu]

Thanks buddy

 

[pingu]

Mark Phillipi deadlift program, week 3 (Half of it):

No belt, no straps. Overhand grip on most of it, but the lack of magnesium forced me to do some mixed grip:

Deadlift:
132,5kg * 6
132,5kg * 6
132,5kg * 6

Rack deadlift:
132,5kg * 8
132,5kg * 8
132,5kg * 8

Then either later today, or one of the following days i wil ldo the SLDeadlift, and the BB rows...