gago's Log

Friday January 10th 2014

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
3x150kg
3x2 160kg

Bench Press
2x5 20kg
5x40kg
3x60kg
3x80kg
3x90kg
1x100kg
1x110kg

Pullup
5/8 BW

Leg Curl
5x30kg
5x50kg
5x65kg
8x75kg

Notes
My heel still hurts. http://strongliftsinnercircle.com/fo...foro/clear.png:( Nevertheless I worked out.

Squats were heavy.

Bench was good. I hit a new PR because I weigh less than anytime before.

Pull-ups were easy. I tried them after more than six months without doing any kind of pull-ups. http://strongliftsinnercircle.com/fo...foro/clear.png:D

Leg curls were good.

Monday January 13th 2014

Squat
3x4 150kg

Bench Press
4/3/2 95kg

Deadlift
5x90kg

Notes
I worked out at a strength club which I want to join. There were competition barbells and weights being heavier than the stuff at McFIT.

Squats were heavy.

Bench was heavy, too.

Deadlift was for technique and easy.

Wednesday January 15th 2014

Overhead Press
5x10 40kg

Deadlift
5/3 150kg
2x5 110kg

Notes
Overhead press was good. I did technique work.

Deadlift was heavy because my hips were too high and my shoulders too much in front of the bar. I have to look more upward and my hips have to be lower. So lowered the weight and worked on my technique.

Friday January 17th 2014

Squat
3x5 130kg

Bench Press
3x5 90kg

Pullup
2x8 BW

Notes
Squats were good. I worked on my form.

Bench was good. Also technique work.

Pull-ups were good.

Monday January 20th 2014

Squat
5x10 85kg

Leg Curl
3x10 30kg

Leg Extension
3x10 20kg

Hanging Leg Raises
3x10 BW

Notes
I started the Juggernaut method.

Everything was easy, except the hanging leg raises. Damn, my abs are so f*cking weak.

Wednesday January 22nd 2014

Bench Press
10/10/10/10/12 60kg

Chin-up
10xBW

Pullup
5/4 BW

Horizontal Back extension
20xBW
20x10kg
20x20kg

Notes
Bench was good. My technique is better since I got advice in the strength club I joined.

Rest was also light.

Wednesday January 29th 2014

Bench Press
5x55kg
5x60kg
10/10/13 65kg

Hanging Leg Raises
3x10 BW

Notes
Bench was easy.

Leg raises were hanging and also easy.

Friday January 31st 2014

Overhead Press
5x40kg
5x45kg
5x50kg
10/7/7 55kg

Deadlift
5x70kg
5x80kg
10/10/13/5 90kg

Horizontal Back extension
3x10 25kg

Hanging Leg Raises
3x10 BW

Notes
The spreadsheet calculating the weights was wrong. http://strongliftsinnercircle.com/fo...foro/clear.png So I pressed too heavy and did not get my reps.

http://www.youtube.com/watch?v=sdnPjg_8-Gc

Deadlift was better. When I lift the weight I lose tension in my back. The other guys said that it is not because I am too weak instead I have to work on my technique. So I did another set of 5 and my form was better. I pull conventional again after the weekend in London. http://strongliftsinnercircle.com/fo...foro/clear.png

http://www.youtube.com/watch?v=MKQSFgwMAW8

Afterwards I did some accessory stuff.

At the weekend I will read the ebook about Juggernaut Method 2.0 and create my own spreadsheet calculating the weights correctly.

Monday February 3rd 2014

Squat
5x70kg
3x90kg
1x105kg
18x115kg

Leg Extension
10x30kg
10x35kg
10x40kg

Leg Curl
10x30kg
10x35kg
10x40kg

Hanging leg raises
3x10 BW

Notes
My work weight on squats should be 112.5 kg. I used clamps and each of them weighs 2.5 kg ... The bar slipped off my back. Nevertheless I got 7 reps more and so I can increase my working max for the next wave.

http://youtu.be/uuMWo8WzTtM

Accessory exercises were easy.

Hanging leg raises were killing my abs.

Wednesday February 5th 2014

Bench Press
5x45kg
5x55kg
5x62.5kg
19x67.5kg

Barbell Row
10x60kg
10x80kg
10x90kg

Hanging leg raises
3x11 BW

Notes
Bench press was awesome. It was good to have a spotter because my right shoulder popped out or so and I could not press the bar any further.

http://www.youtube.com/watch?v=gzNKwD_JCZM

Rows were with a thumbless grip. The last set was heavy.

Hanging leg raises were easier than after squats.

Friday February 7th 2014

Overhead Press
15x52.5kg

Deadlift
67x5kg
80x3kg
92x1kg
100x20kg
6x100 5kg

Pullup
2x5 BW

Leg Raises
3x10 BW

Notes
Overhead press was good.

http://www.youtube.com/watch?v=f-YjWrJLq4I

Deadlift was hard. My form sucked after the tenth rep because my hips went up first and too high. So I did further sets and worked on it.

Rest was easy, especially the lying leg raises.

Monday February 10th 2014

Squat
5x60kg
5x75kg
10x90kg

Leg Extension
3x10 15kg

Leg Curl
3x10 15kg

Hanging leg raises
3x12 BW

Notes
After the realization phase there is the deload phase.

I did five more reps in my final squat set than prescribed.

Rest of the workout was light, too.

Hanging leg raises were hard, especially the last set. I am going to do one more rep in each set every week.

Wednesday February 12th 2014

Bench Press
5x35kg
5x45kg
10x55kg

Barbell Row
3x10 50kg

Hanging Leg Raises
3x13 BW

Notes
I could not resist and did 5 more reps on bench press ...

Rows were easy.

The last set of hanging leg raises was killer.

Friday February 14th 2014

Overhead Press
5x27.5kg
5x35kg
7x42.5kg

Deadlift
5x60kg
5x70kg
10x80kg
3x10 40kg

Leg Curl
10x20kg
10x25kg

Horizontal Back extension
2x10 BW

Hanging Leg Raises
2x15 BW

Notes
Another light workout.

After StrongLifts London I switched back to conventional deadlifts. The members of my strength club checked my technique and my lower back was slightly rounded, even in the starting position. I tightened everything and still could not get it straight. I used a deadlift calculator. It tells whether you are stronger using the conventional or sumo deadlift. My arms and my torso are so long that the answer was either. It does not matter whether I lift conventional or sumo. Since my lower back is straight in the sumo deadlift I pull sumo again. So I pulled light for technique purposes in some additional sets.

Accessory exercises were light.

Hier ist mein Juggernaut Method Spreadsheet für alle, die dieses Trainingssystem ausprobieren wollen.