Xiva - Strength block!

[Sentinel]

Strong RDLs

Happy New Year!!!!

 

[Xiva]

2. Januar 2010

Bad energi because of alkohol 2 days ago - Power: 1/5

Bill starr, week 4, training 3 - Medium

Squat

12x20kg
12x60kg

5x67,5kg
5x75kg
5x82,5kg
3x90kg
3x97,5kg PR +2,5kg
- Video

Bench press

8x57,5kg
8x55kg
8x55kg
2x62,5kg
2x60kg
2x62,5kg

CG bench press

5x55kg
5x55kg
5x55kg

Barbell bent over rows

5x40kg
5x45kg
5x50kg
5x55kg
5x60kg
5x65kg

Dumbell 1 arm row - At bench

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

Beach work

A1) Barbell curls

15x32,5kg
15x32,5kg
15x32,5kg
15x32,5kg

A2) Lateral raise

12x10kg
12x10kg
12x10kg
11x10kg

A3) Standing calf raise

15x220kg
15x200kg
15x200kg
15x200kg

A4) Rear lateral raise

12x11kg
12x11kg
12x11kg
12x11kg

Preventive exercises

2x Rotator manchet
1x Core
- 2 Sets

 

[Ozymandias]

You seem to be a week bird. Are you a weak bird, Xiva?

 

[Xiva]

Suck my cock Ozy

And cheat some more in your curls!

 

[jonathan]

come on, grow up

Xiva you are progressing fine I see. Keep up the good work man

 

[Sentinel]

Everything looks good. I hate back squats so I am the last one to ask for advice. They day you look into Front Squats and Overhead Squats, I'll be the first to help you in any way I can.

You still need to work on Hip Mobility though... It's a learning process and takes time so it's not like you can go from zero to ten in one workout lol...But you are doing better and better and thats what counts.

 

[Ozymandias]

Well, Friend, as I see it your biggest problem is that your knees buck in. Besides that your squat look fine :0)

 

[El Freako]

Aside from a bit too much side knee movement I think the other thing you might need work on is your glutes. Your hips are rising faster than your torso and its causing a bit of forward lean on the way up. GMs are your friend. Possibly even look into seated GMs.

 

[Xiva]

Yep. THe thing i noticed my self are..

I'm not hard enough, i loose my tension in the bottom of my lift.

I have a to fast excentric phase

More angel @ my feet, so that i keep my knee's out

Push my elbows in, so i get my chest up and dont bent over when i get down.

04/01/2010

First day @ school, energy abit low. But i was allright.

Bill starr, week 5, training 1

Squat

10x20kg
10x60kg

5x67,5kg
5x75kg
5x82,5kg
5x90kg
5x97,5kg PR

Deadlift

12x60kg

5x82,5kg
5x92,5kg
5x102,5kg
5x112,5kg
4x122,5kg
- Maybe i could have squuezed the last one out, but i did rather keep a good form. Same weight next and last week.

Bench press

10x20kg

5x40kg
5x45kg
5x50kg
5x55kg
5x60kg
- Went well, no spotter.

Beach work

A1) Lateral raise - Down the side

12x8kg
12x8kg
12x8kg
12x8kg

A2) Rear lateral raise

12x11kg
12x11kg
12x11kg
12x11kg

B1) Barbell curls

15x32,5kg
15x32,5kg
15x32,5kg
15x32,5kg

B2) Standing calf raise

15x200kg
15x200kg
15x200kg
15x200kg

Preventive exercises

2x Rotator manchet
1x Core
- 2 Sets

 

[Xiva]

04/01/2010

Today's second "work out"

I felt like doing core, grip and abs - So i did @ home

Ab wheel - From knees

10xBW
10xBW
10xBW
10xBW
10xBW
10xBW
10xBW
10xBW
10xBW
10xBW

Heavy grip

10x150 LBS
10x150 LBS
10x150 LBS
10x150 LBS
10x150 LBS
10x150 LBS
10x150 LBS
10x150 LBS
10x150 LBS
10x150 LBS
- Every hand ofc

 

[jonathan]

04/01/2010

Today's second "work out"

I felt like doing core, grip and abs - So i did @ home

Ab wheel - From knees

10xBW
10xBW
10xBW
10xBW
10xBW
10xBW
10xBW
10xBW
10xBW
10xBW

Heavy grip

10x150 LBS
10x150 LBS
10x150 LBS
10x150 LBS
10x150 LBS
10x150 LBS
10x150 LBS
10x150 LBS
10x150 LBS
10x150 LBS
- Every hand ofc

always nice to see someone training his grip. Big thumbs up

 

[Deity]

Superb, anabolism-yielding animal intensity!

You have any videos of the heavy sets? From the front and side preferably. As I recall your flexibilty is very good. I think the problem might be your center of gravity preventing you from using legdrive. How's your lockout looking?

 

[Xiva]

Superb, anabolism-yielding animal intensity!

You have any videos of the heavy sets? From the front and side preferably. As I recall your flexibilty is very good. I think the problem might be your center of gravity preventing you from using legdrive. How's your lockout looking?

Nope champ i dont. I'll do it from the side next time, then you'll maybe have a better look

 

[Bulkboy]

glad to see ure still going at it hard and heavy xiva. sessions and progression looks great. big thumbs up on the extra core and grip training. thats dedication right there!=)

 

[Sentinel]

Just checking in...Everything looks solid

 

[Xiva]

Deltbuddy > Thanks, for the comments, really! - One day i might get as strong as ya

Sentinel > Thanks champ!

06/01/2010

Energy was high. Doms in core

Bill starr, week 5, training 2 - light

Squat

12x20kg

5x62,5kg
5x67,5kg
5x72,5kg
5x77,5kg
5x82,5kg

Incline DB press

5x17,5kg
5x20kg
5x22,5kg
5x25kg
4+1(forced) x 27,5kg

RDL

12x60kg

8x92,5kg
8x92,5kg
8x92,5kg
8x92,5kg

Military press

5x30kg
5x35kg
5x40kg
5x45kg
4+1(pushed pressed) x 50kg

Barbell bent over rows - Elbows out

8x60kg
8x60kg
8x60kg
8x60kg

Beach work

A1) Lateral raise - Down the side

12x8kg
12x8kg
12x8kg
12x8kg

A2) Rear lateral raise

12x11kg
12x11kg
12x11kg
12x11kg

B1) Barbell curls

15x32,5kg
15x32,5kg
15x32,5kg
15x32,5kg

B2) Standing calf raise

15x200kg
15x200kg
15x200kg
15x200kg

Preventive exercises

2x Rotator manchet
- 2 Sets

Note: Lovely round.

I was gonna do some core, since i really need more stability in squat. But the doms killed me

 

[Ozymandias]

Is it Bill Star who dictates low rep Incline Presses?

 

[El Freako]

Good to see someone grip training every once and a while. I've totally slacked off on it myself.

 

[Xiva]

Ozy > Yes it is

Freako > You generally slack alot, first with the weight, now with grip training
Kidding, your weights are looking good now

07/01/2010

Because of work tomorrow, i had to take a double workout
Np, i'll eat some more!

Bill starr, week 5, training 3 - Medium

Squat

12x20kg
12x60kg

5x62,5kg
5x70kg
5x77,5kg
5x85kg
3x92,5kg
3x100kg PR

Bench press

8x55kg
8x55kg
8x57,5kg
2x62,5kg
3x62,5kg
3x62,5kg
- god fart!

CG bench press

5x55kg
5x55kg
5x55kg

Barbell bent over rows

5x45kg
5x50kg
5x55kg
5x60kg
5x65kg

Dumbell 1-arm rows

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

Beach work

A1) Lateral raise - Down the side

12x8kg
12x8kg
12x8kg
12x8kg

A2) Rear lateral raise

12x11kg
12x11kg
12x11kg
12x11kg

B1) Barbell curls

15x32,5kg
15x32,5kg
15x32,5kg
15x32,5kg

B2) Standing calf raise

15x200kg
15x200kg
15x200kg
15x200kg

Note: Good round!

 

[Sentinel]

These beach exercises confuse the hell out of me for some reason lol..