Xiva - Strength block!

[PrinceVegeta]

Your benching technique has improved a lot man!

 

[Xiva]

Thanks

DanishBB -> Frederikssund Motion center

06/05/10

3 days in berlin, with my school. To much alchohol, to little sleep, to little food. But it sure as hell was nice!

Warmup
10xMobility

Deadlift

1x5 @ 60kg
1x5 @ 90kg
1x4 @ 110kg
1x3 @ 130kg
3x3 @ 125kg

I overestimated my self, thought i could do 4x3 @ 130kg.

FSQ

1x5 @ 50kg
1x4 @ 60kg
4x3 @ 72,5kg

Good power in 3 out of 4 set

Walking DB lunges - Focus at stretch

3x7x2 @ 20kg

Cable pullthroughs

3x7 @ "13"

Front squat plate loaded

3x12 @ 15kg

+ 2 abs øvelser

Note:

Ok round, with good breaks

VIDEO LATER!

 

[_ROBERTiNHO_]

Form looking good overall. I know that you know, and it's hard, but keep your elbows up all the way.
Good work man!

 

[Sentinel]

Saw the video. Everything looked solid.

I dunno if you want to do this because this is entirely up to you, but you could do 127.5 kgs for 5x2 next week on Deadlifts....and perhaps 77.5 kgs for Front Squats. It is up to you of course.

 

[ironheart]

awsome sessions buddy. your bench press technique has imrpoved alot. good deadlifts and front squats as well. keep it up buddy

 

[Xiva]

Thanks peps, your little advise really helps me alot. I'll have everything in my mind, when going for next session!

Senti -> I'll do that!

08/05/10

Bad sleep, but supprisely good energi!

Bench press

1x10 @ 40kg
1x8 @ 50kg
1x5 @ 60kg
1x4 @ 65kg
2x3 @ 67,5kg
4x3 @ 72,5kg

- My arch was good, i do have to get my feets abit more forward, so i dont airfuck. I know it looks like i'm airfucking, but a friend of mine, looked and he said my ass was at the bench, at all times. It's still unacceptable, i need to get my feets more forward.

- I do have a problem, with hitting the right pressing movement in bench, sometimes i get it perfect and the lifts is good, sometimes i completely miss and my lift is getting tough and bad. I need to work at it!

Pullups - Pronated (4xRE)

2x11 @ BW
1x9 @ BW
1x8 @ BW

Tough!

Should i got for lower reps and do it more clean? - Not cheating with my legs or do it this way?

Standing Unilateral shoulder press

1x7x2 @ 15kg
3x7x2 @ 20kg

I like this exercise, felt very good!

Facepulls

3x17 @ "6"

Evil wheel - From knees

3x20 @ BW

Hanging leg raise

2x15 @ BW

Note: Cool round!

Video later!

 

[pingu]

nice pullups

 

[El Freako]

lol@airfucking

 

[Xiva]

09/05/10

Warmup
10xMobility drills

Speed squat - 1 min pause

10x2 @ 62,5kg

Squat

1x3 @ 82,5kg
1x3 @ 92,5kg
4x3 @ 102,5kg*belt

Good round of Squat. I do still need to keep my chest up high!

RDL

1x7 @ 90kg
3x7 @ 100kg

Not that hard, but then i can get some progression, next time

Lying Leg curls

3x7 @ 45kg

Dragonflags - Excentric only

3x6 @ BW

Evil wheel - From knees

2x ?? @ BW

Note: Quick round, but still tough as fuck. My lower body is fucked

 

[PrinceVegeta]

Strong squats man!

 

[Sentinel]

Mike, a couple of things:

1.) Speed Squats: when doing these; lower yourself very slowly. Then, once you hit the bottom position, come back up as fast as you can. The idea is the literally spring back up at lightning speed. You don't need to go down fast. You need to come up fast.

2.) What did it feel like doing Speed Squats before the Heavy Squats? Did they make a difference? What are your impressions?

3.) It is VERY normal to improve on Speed Squats in your latter sets. So, what I am saying is that Sets 5,6,7,8,9 and 10 could be much faster than sets 1-4. This is normal. Just be aware of this. It might or it might not happen to you but your CNS catches up to the game and it adapts (which is what we want).

4.) The heavy Squats looked good. Better form than the last time. I hope you are doing the mobility drills every day.

5.) RDLs were fine. Do not aim to go deeper. Aim to arch your back more and stick your ass out more.

Good job so far, man!

Sorry for not being around much. Final exams are happening and I have no time to even sleep. This is the second all-nighter I am pulling in 2 days.....I am just waiting to be done tomorrow!

 

[Xiva]

Mike, a couple of things:

1.) Speed Squats: when doing these; lower yourself very slowly. Then, once you hit the bottom position, come back up as fast as you can. The idea is the literally spring back up at lightning speed. You don't need to go down fast. You need to come up fast.

2.) What did it feel like doing Speed Squats before the Heavy Squats? Did they make a difference? What are your impressions?

3.) It is VERY normal to improve on Speed Squats in your latter sets. So, what I am saying is that Sets 5,6,7,8,9 and 10 could be much faster than sets 1-4. This is normal. Just be aware of this. It might or it might not happen to you but your CNS catches up to the game and it adapts (which is what we want).

4.) The heavy Squats looked good. Better form than the last time. I hope you are doing the mobility drills every day.

5.) RDLs were fine. Do not aim to go deeper. Aim to arch your back more and stick your ass out more.

Good job so far, man!

Sorry for not being around much. Final exams are happening and I have no time to even sleep. This is the second all-nighter I am pulling in 2 days.....I am just waiting to be done tomorrow!

1. Got it, i acctually thought that both the negative and positive phase of the lift, should be fast. But i learned something new

2. It might just be mentally, but i felt, that my body was more "ready" for the squat, my muscles were ready for the movement and i had it easier to do a hard push!
Also i felt, that my form where better, if it's because of my speed squat, mobility or a mix of both, i can't say, but i felt better.
I noticed that my knees didn't go in, as they used to, if i loose focus (last set they tend to go in a bit.)

3. First 1-3 was bad, after that my speed were good. The last set were best, so you're right

4. I am or atleast 6 days a week.

5. Will do!

It's alright champ. Take your time, I'm wishing you the best of luck, with your exam.

 

[jonathan]

lots of succes with your exams, go for it.

 

[Xiva]

11/05/10

Pretty low energy, haven't slept that much.

Military press

1x4 @ 40kg
1x3 @ 50kg
4x3 @ 52,5kg

Long time no see, just need to get the exercise back into my body.

DB 1-arm rows @ Bench

1x10 @ 35kg
1x8 @ 40kg
1x8 @ 50kg
5x3 @ 60kg

Bad grip, i would had loved to get less kilo and a better grip (grip at this dumbell sucks), but i forgot my tape.

Speed Bench

10x2 @ 40kg

Seated rows

4x12 @ "12"

Flat DB press

3x7 @ 27,5kg

Inverted rows

3x15 @ BW

Ez-bar Curl SS Straight bar pushdown

4x12 @ 30kg + barbell - SS - 4x10 @ "6"

Note: Pretty awesome round, abit tired.

 

[Xiva]

Mesocycle 1, week 2​

13/05/10


Energien was average.

Warmup
10xMobility

Deadlift

1x4 @ 90kg
1x3 @ 100kg
2x2 @ 115kg
5x2 @ 127,5kg

Acctually allright round. Need to get harder off the bottom.

Front squat

1x3 @ 60kg
1x2 @ 70kg
5x2 @ 77,5kg

Allright set. Need to keep my elbows up!

Walking DB lunges

4x7 @ 22,5kg

Cable pullthroughs

4x8 @ "13"

Dragon flags - Excentric

3x6 @ BW

Note: Good round!

 

[_ROBERTiNHO_]

Dragon flags are killer! Solid sesh man.

 

[Sentinel]

Last OHP/MP and Dumbbell Row workout:

1.) good job on the OHP. I have a tip though: don't try to lean back to lockout. Just shove your head under the bar on its way up and the movement will be better. Also, you did a good job on keeping elbows ahead of the bar. Great work. Now we need to get stronger.

2.) Dumbbell Rows: do them like how i do them. don't keep your leg elevated. Also minimize torso rotation. You might need to reduce the weight a little bit to achieve that. At the same time, if you keep both legs firmly on the floor you might not need to rotate the torso as much. Start with that.

3.) for the bench press: why do you arch your body so much? Your ass is totally off the bench and then when you start the movement you are in the right position. Don't excessively hyperextend the back.

4.) Cable rows looked solid.

Good workout, buddy!

 

[Xiva]

14/05/2010

Good energy, when having in mind i only slept 3 hours!

Bench press

1x6 @ 40kg
1x6 @ 50kg
2x5 @ 60kg
2x3 @ 65kg
5x2 @ 72,5kg

Incline DB press

3x8 @ 25kg

Pullups

1x13 @ BW
1x11 @ BW
1x7 @ BW
1x8 @ BW

Standing Unilateral shoulder press

1x8 @ 15kg
4x8 @ 20kg

Facepulls

4x17 @ "6"

Weighted Planks

3x50 kg @ 35 sec

Note: Awesome!

 

[Xiva]

16/05/10

Warmup
10xMobility

Speed squat

8x2 @ 65kg

Slow negativ, fast positive.

Squat

1x3 @ 85kg
2x2 @ 95kg
5x2 @ 105kg

Average, need to keep my chest high.

RDL

4x8 @ 100kg

pretty good, IMO!

Leg curl

4x7 @ 45kg

Ab wheel - From knee

3x15

Sloooooow!

+ 3 abs exercises.

Note: Good round, with nice speed.

 

[El Freako]

I'd recommend a different bench set-up, plant your feet and butt first then set your traps by grabbing the bar or pushing back on the uprights.