Weak log

[pingu]

Hmm, ok, i will try to run trough one cycle, if my deads havent improved i will trow in a deadlift exersize

Yesterdays workout:

ME Upper:

Closegrip benchpress:
20kg * X
50kg * X
70kg * X
90kg * 3
110kg * 3
120kg * 3
130kg * 2 (was going for 3, but missed a bit on the second, so didnt have energy enough for 3)
Didnt get good legdrive today.... Hmm..

Incline Bench:
50kg * X
70kg * 5
80kg * 5
90kg * 5
100kg * 2

Pushdown:
30kg * 20
30kg * 20
30kg * 20
30kg * 20

Pullups (chins in USA):
4
4
3
4

Hammercurl:
25kg+25kg * 8+8
27kg+27kg * 8+8
30kg+30kg * 8+8

Band pull aparts:
3 sets.

 

[pingu]

RE Lower:
No belt.

Didn't go 100% balls out this workout, so kept some left in the tank.

Box squat, wide stance:
20kg * X
20kg * X
50kg * X
80kg * 8
90kg * 8
100kg * 8
80kg * 3
80kg * 3

DB Stiffleg deadlift:
27,5kg+27,5kg * 10
40kg+40kg * 10
50kg+50kg * 5

Bulgarian squats:
BW * 8 + 8
BW * 8 + 8

Legraise:
10
10
10

Didn't have much volume this session, I was feeling a bit tired today.

 

[PrinceVegeta]

Solid sessions man!

 

[pingu]

thanks

 

[El Freako]

Your hips are going to hate you after a while of wide stance. Unless you're planning on equipped lifting I'd personally advise against it.

 

[pingu]

Thanks for the tips man
Just doing it once a while (Mostly on RE days)
Keep mainly to regular Olympic squatting

 

[_ROBERTiNHO_]

Your bench is stronger than your squat?

 

[pingu]

Yes, I've had some knee injury's and stuff, so started doing heavy squats again just recently.

DE/RE Upper:

Way to heavy DE bench, have to go a bit lighter on it next week, or do RE bench...
Little volume today as well, not much energi...

Benchpress:
60kg * X
60kg * X
107,5kg * 2, 6 sets.

Incline DB press:
42kg+42kg * 8
42kg+42kg * 8
42kg+42kg * 8

Reverse V-grip pushdowns:
20kg * 20
20kg * 20
20kg * 20

Side laterals with plates:
10kg+10kg * 15
10kg+10kg * 15
10kg+10kg * 15

Seated widegrip cabelrows:
70kg * 10
70kg * 10
70kg * 10
70kg * 10

3 sets of curls, 2-3 sets of band pullaparts.

 

[PrinceVegeta]

Good session man, i like those plate laterals, i do them sometimes too

 

[pingu]

Thanks bro, yeah the plate laterals are some good shit

 

[pingu]

ME Lower:
(No belt)

Ok form today.

Suspended GoodMornings:
50kg * X
70kg * 5
80kg * 5
100kg * 5
110kg * 5
120kg * 5
130kg * 5

Olympic squats:
50kg * 6
80kg * 6
80kg * 6
80kg * 6
80kg * 6

Back extensions:
BW * 10
BW * 10
BW * 10

Ab machine:
Full stack * 15
Full stack * 15
Full stack * 15
Full stack * 15

Pulldown, underhand shoulder wide grip:
80kg * 10
90kg * 10
100kg * 10
100kg * 10

 

[PrinceVegeta]

Good session man!!


You should check my log out, got a suprise for you

 

[pingu]

ME Upper:

Got my goal today

Closegrip benchpress:
50kg * X
80kg * 5
100kg * 5
120kg * 2
130kg * 1
140kg * 1 PR!!!!

Militarypress:
20kg * X
50kg * 6
50kg * 6
50kg * 6
50kg * 6

Rope pushdown:
25kg * 10
30kg * 10
35kg * 10

Inverted rows / rackchins:
12
12
12
12

Straight bar curls:
20kg * X
50kg * 6 cheat
50kg * 6 cheat
20kg * X

3 sets of bandpullaparts.

 

[PrinceVegeta]

Nice pb man!! strong!!

 

[pingu]

Thanks man Not strong enough heh... Hope to get 150kg in regular benchpress, about 3 weeks from now Got to bust my ass off heh

 

[El Freako]

DE bench is over-rated for the raw lifter IMO, and Wendler's opinion too.

 

[pingu]

Wrote a long message, but it all got deleted when the server got fucked, so it all got deleted....................

Short version: Did DE days for a short while to boost my speed, no im going to do mostly RE days, or low rep/high volume, medium to heavy load.

 

[pingu]

RE Lower:
No belt.

Fuck, i almost puked during the squat today lol... Balls to the wall!!
Deads were "easy", and explosive, could have done more, but so little energy heh..

Box squat:
BW * X
50kg * 6
70kg * 6
80kg * 6
90kg * 6
110kg * 6
120kg * 6 PB (10kgs more then last week).
80kg * 6

SLDL, overhand grip:
90kg * 6
110kg * 6
120kg * 6
110kg * 6

Legraise:
12
12
12
12

5-10 min of good stretching.

 

[PrinceVegeta]

Strong session man, nice pb! keep it up!

 

[pingu]

Thanks buddy
Going for a 140kg cabelrow tomorrow if my lower back isnt ruined after today heh

*Edit, and 100kg benchpress for max reps, could be interesting heh