Xiva - Strength block!

[Xiva]

Thanks Jonatan!

 

[Xiva]

7. December 2009

Front squat went well. My grip is perfect now.

Target basic shape, week 4, training 3

Bench press - heavy

10x40kg
10x40kg
3x60kg

3x62,5kg
3x62,5kg
3x62,5kg
3x62,5kg

Front squat

10x40kg
10x50kg
10x55kg

10x60kg
10x60kg
10x60kg

Dips

10xBW+12,5kg
10xBW+12,5kg
10xBW+12,5kg

Chinups, supinated

10xBW
10xBW
7+3xBW - 8 sec pause

Tricep pushdown

15x"5"
10x"5"+3kg
10x"5"+3kg
10x"5"+3kg

Standing calf raises

20x180kg
20x180kg
20x180kg

+ 2 Rotator exercise, 1 core exercise og scapulair pushups. (2 sets of everything)

Note: Done done done

 

[Sentinel]

Strong workout, dude

 

[PrinceVegeta]

Solid work being done in this log! keep it up!

 

[Xiva]

Thanks guys!

10. December 2009

Today was a good day, i decided to go for Bill starr, he's a smart man and i trust his Heavy/Light/Medium princip. The only negativ thing about it is, that i only train 3 times per week. I would like to go for 5.

But Quality > Quantity. (Spelled correct? )

Bill starr, week 1 out of X - Heavy

Squat

12x20kg
10x40kg

5x50kg
5x67,5kg
5x75kg
5x82,5kg
5x90kg PR!
- Bad rep in the end, last rep i got weight at the front of my feet. To bad! - The rest was good tho.

Deadlift

12x60kg

5x80kg
5x90kg
5x100kg
5x107,5kg
5x112,5kg PR!

Bench press

10x30kg

5x40kg
5x45kg
5x50kg
5x55kg
5x60kg PR!!

15 minuts of beach work!

Standing Calf raises

15x200kg
15x200kg
15x200kg

Barbell curls

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

Lateral raises - Down the side

15x8kg
15x8kg
15x8kg

Preventive exercises

2x Rotator manchet
2x Core
1x Scapulair pushups
- 2 Sets

Note: Awesome round, 3 PR's in the 3 main lift. I'm pressed by my self and really got a good feeling in my mind and body right now

 

[Sentinel]

Congrats on the PRs!!!

 

[jonathan]

very solid Xiva

 

[Xiva]

Thanks Jona and Sentinel

12. December 2009

Bill star, week 1, training 2 - Light

Squat

5x55kg
5x60kg
5x65kg
5x70kg
5x75kg

Incline DB press

5x15kg
5x17,5kg
5x20kg
5x22,5kg
5x25kg

Romanian Deadlift

10x60kg

8x90kg
8x90kg
8x90kg
8x90kg

Military press

5x30kg
5x35kg
5x40kg
5x45kg
5x47,5kg* A little help from Madsen

Barbell bent over rows

8x65kg
8x65kg
8x65kg
8x65kg

15. Minuts of beach work

A1 Standing Calf raises

15x200kg
15x200kg
15x200kg

A2 Barbell curls

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

A3 Lateral raises

12x9kg
12x9kg
12x9kg

Preventive exercises

2x Rotator manchet
2x Core
1x Scapulair pushups
- 2 Sets

Note: Really awesome round!

 

[Sentinel]

Great workout, dude!

 

[El Freako]

Are you doing Starr's 5x5?

 

[Bulkboy]

great round buddy. squats, incline db presses and MP's all look solid. keep up the good work!

 

[Xiva]

Are you doing Starr's 5x5?

I am, with a few changes

Bulkbuddy > Thanks bro!

 

[Xiva]

14. December 2009

I like this Bill starr, only minus is that it's only 3 days a week But quality is best.

I ordered Bill starr's book. I must read it and add it to my list of read books

Bill starr, week 1 out of X, training 3 - Medium

Squat

5x60kg
5x70kg
5x77,5kg
3x85kg
3x92,5kg * Belt

Bench press

10x20kg
10x40kg

8x55kg
8x55kg
8x55kg
2x62,5kg
2x62,5kg

CG Bench press

5x50kg

5x55kg
5x55kg
5x55kg

1-arm dumbell bent over rows

10x35kg
8x37,5kg
8x37,5kg
8x37,5kg
- Strict.

Barbell bent over rows

5x50kg
5x55kg
5x60kg
5x65kg
5x70kg

15 minuts of beach work

A1) Barbell curls

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

A2) Dumbell lateral raises

12x9kg
12x9kg
12x9kg

A3) Standing calf raises

15x200kg
15x200kg
15x200kg

Preventive exercises

2x Rotator manchet
2x Core
1x Scapulair pushups
- 2 Sets

Note: Really awesome round. Not much more to say!

 

[Sentinel]

Good luck, dude.

 

[Bulkboy]

quality over quantity anytime xiva. and u definetely delivered quality in this session. squats and rows look great. huge volume of work as per usual as well. keep going my man!

 

[Xiva]

Bulkbuddy > THanks for the kind words, means alot when it come from you.

17. December 2009

Funny thing today happend at the center. I guy told me that i trained to much legs

Bill starr, week 2 out of X, Training 1

Squat

10x20kg

5x62,5
5x70kg
5x77,5kg
5x85kg
5x92,5kg

Deadlift

10x60kg
10x60kg

5x85kg
5x92,5kg
5x100kg
5x107,5kg
5x115kg PR!

Bench press

5x40kg
5x47,5kg
5x52,5kg
5x57,5kg
4+1 forcedx62,5kg

- I cant describe how mich i hate bench, how much I HATE not being stronger than what i am.

15 minuts of beach work

A1) Barbell curls

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

A2) Dumbell lateral raises

12x9kg
12x9kg
12x9kg

A3) Standing calf raises

15x200kg
15x200kg
15x200kg

A4) Pulldown, Wide OH grip

Preventive exercises

2x Rotator manchet
2x Core
1x Scapulair pushups
- 2 Sets

 

[jonathan]

I respect a man who likes his squats

 

[Xiva]

Squat is my favor lift.

Bench is my hate lift, but i'm also week and i dont seems to make progress

I really dont know what to do, to add more weight at my bench press.

 

[jonathan]

Squat is my favor lift.

Bench is my hate lift, but i'm also week and i dont seems to make progress

I really dont know what to do, to add more weight at my bench press.

Well since I hate bench press too and I also suck at it. I would suggest just to keep on practising it.

 

[El Freako]

I found heavy DB pressing helped with my bench a lot. Do you have any noticeable flaws in your technique?