gago's Log

[Exterminator]

Schade, dass das Ganze nicht in Deutsch ist. Außerdem braucht man elend lang, bis die Seite geladen ist; wohl wegen der vielen Videos.

[gago]

Ja, das liegt an den vielen Videos. Ich kopiere meine Beiträge immer aus meinem StrongLifts Log, daher sind sie auf englisch. Ich bin mir sicher, dass du alles verstehst. Mein Englisch ist nicht so komplex.

[gago]

Monday July 15th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
5x5 147.5kg

Bench
2x5 20kg
5x40kg
3x60kg
3x80kg
5/5/5/5/4 92.5kg

Row
2x5 20kg
5/5/4/4/4 90kg

Notes
Squats were good. I have to lift as fast as in my last set as you can see. I used non-marking chalk for squats and it was way better because the bar did not slip off my back and my hands.



Incline bench was awesome. Almost-4-times-body-weight-squat-guy helped unracking in the last two sets. So I got this time one rep more and I missed one rep in the last set. The next time I am going to make it.



Rows were too heavy. This was my third try with the same weight and I did not get all reps. So I will deload the next time.

[gago]

Wednesday July 17th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
5x5 150kg

Press
2x5 20kg
3x40kg
3x55kg
5x5 67.5kg

Deadlift
5x60kg
5x100kg
5x140kg

Notes
Boom! 1.5x body weight squat. Squats were awesome! I lean more forward and so my butt does not wink. I feel my abs more than in the old days. The bar position is also correct. After squats I had a red stripe where the scapula is.



This time I got all reps on the overhead press (with heels together).



As I said I lowered the weight on deadlift and will increase it from there in 2.5 kg/5 lbs steps. I held the weight on the last rep for grip strength.

[gago]

Friday July 19th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
5x5 152.5kg

Bench
2x5 20kg
5x40kg
3x60kg
3x80kg
5x5 92.5kg

Row
2x5 20kg
5x5 80kg

Notes
Squats were awesome again. In this workout I really sat on the box and it was heavier than the times before. It felt good. In the video it looks like touch and go as everytime.



Boom! I made it! I took five minutes rest between the sets and had a spotter in each set. He just helped on unracking the weight.

Rows were easier after the deload. I tried different grip widths.

[gago]

Friday July 26th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
5x5 155kg

Press
2x5 20kg
3x40kg
3x55kg
5/5/5/4/3 70kg

Deadlift
5x60kg
5x100kg
5x142.5kg

Notes
Today I had my last exam for my studies. I hope I passed it. I ate bad the whole week, sleep bad and too short and did not train because of the crappy exams. My studies are in another city by the way.

To get this senseless knowledge out of my head and do not think about if I passed all exams I worked out today. Before the workout I slept about 1.5 h.

It was frigging hot in the gym. I drank 1.5 l of water without gas and 0.75 l of water with gas because the gym does not have it without.

Squats were very hard. I took about 5 min rest between the sets and got all reps. I think the bar was a bit too low on the left side (not perfectly parallel to the floor), no idea why. In the last two sets I had to use 15 kg plates because of such a sucker who needed the 20 kg plates for the leg press. The leg press was full with plates and that dumbass was wearing a bodybuilding belt the whole time. As we know bodybuilding belts are senseless, powerlifting belts for the win. Sometimes I wanna throw those guys out of the window. Those are weak people, both physically and mentally. Do squats and you will get physical and mental strength. After squats I was already exhausted and there were another two exercises.



Overhead press (with heels together) was heavier. I missed reps in the last two sets. In the last set I lowered the bar in one rep too far away from my body. Crap!



I work on my form. Today my form was not the best.

[gago]

Monday July 29th 2013

Squat
2x5 20kg
3x40kg
2x3 60kg
3x80kg
3x100kg
3x120kg
3x140kg
2x150kg
5x5 157.5kg

Bench
2x5 20kg
5x40kg
3x60kg
3x80kg
2x90kg
5/5/5/5/4 95kg

Row
2x5 20kg
5x5 82.5kg

Notes
I was really exhausted after squats. The last rep on squats was crap because my lower back rounded. The other exercises suffered from squats. So I asked in the SLIC if I can switch immediately to 3x5. So I will do in the next workout.



I missed the last rep on incline bench press. It is really annoying. My first goal is 100 kg 5x5. On Friday I will make it.

Rows went more or less good.

All in all the whole workout suffered from squats and I was about two hours at the gym.

[gago]

Wednesday July 31st 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
2x150kg
5/5/4 160kg

Press
2x5 20kg
3x40kg
3x55kg
5x5 70kg

Deadlift
5x60kg
5x100kg
5x140kg
7x145kg
5x150kg

Notes
The switch from 5x5 to 3x5 was the best thing I could do. I tried to turn out my feet more because in the last reps my knees buckle in sometimes. Turning out the feet should avoid this. I have to work on the feet angle. Squats were heavy, I rounded with my lower back in the second set's last rep and in the last set I missed the last rep. I feel that I need a belt. Hurry up, Inzer!



I got all reps on overhead press (with heels together). I have to squeeze my glutes harder. Marco Sura aka almost-4-times-body-weight-squat-guy hit the gym before my fourth set.



Then we did deadlift together. He checked my form. The bar was about one inch too far away from my shins. That is the reason why my lower back was slightly rounded. This time the bar was the whole time close to my legs. Now my shins are blue. I have to figure this out the next time because I do not permanently want blue shins. Marco told me to exhale from knee level to lock out when lifting the weight up and inhale from top to knee level when going down. This works quite good! Furthermore he pushed me to do more reps and an additional set. I told him afterward that I already squatted. The last rep with 145 kg/320 lbs was not so good. I used a mixed grip in every set. As Marco told me my right hand was overhand grip and my left hand was underhand grip. This constellation works better for me than vice versa. My right hand and right arm are dominant by the way.

[gago]

Thanks Joachim! I appreciate your advice.

Deadlift: 1. On the top aren't you overextending your back?

I do not think so. Maybe it is because of the camera angle. I have to squeeze my glutes more at the top that my abs get more work.

2. Are you using your hamstrings? It looks like you are "squatting" the DLs. At least a little bit as far as I can see it.

The day after I felt my hamstrings and my glutes so hard. I had not felt them this way after deadlifts for months. My hips are higher than my knees.

3. Back looks good. No rounding as far as I can see from that distance.

4. I could not do the reps so fast. But everyone is different I guess..

You lift two times of your body weight. I am not this far yet. Lifting fast worked better for me because I did not have to rebuild the tension after every rep.

5. You should walk with your feet straight says Kelly Starret

My feet are slightly turned in and this looks retarded. So I turn them out. I am going to walk straight with my feet.

Squat: You have a very wide stance and also a very wide hand grip. On every rep when you are on the bottom your knees go in. If the rep is getting heavy then additionally to that the knees would move around. I think you should try to have a much closer stance but then again you outperform me on Squats heavily so who am I to tell you what to do

Today I am going to try a closer grip. You are right my stance is not perfect yet. I pushed my knees out on the heavy reps. Conclusion: narrower stance and feet more turned out.

Overhead Press: Looks very good to me. Wow. Here again I would suggest to not rush those reps so much. Mehdi also suggests to have a short pause when on the top. Not too long but it might help you as well.

Thanks, I have to read his overhead press book.

[gago]

Friday August 2nd 2013

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

Bench
2x5 20kg
3x40kg
3x60kg
3x80kg
1x90kg
5/5/4/4/4 95kg

Row
2x5 20kg
5x5 85kg

Notes
Today it was very hot at the gym, about 30 °C/. I used a narrower grip on squats. It felt good. Furthermore I turned out my feet. The stance was a bit narrower, too. I have to work on my lockout that my back is straight under the bar. Marco Sura gave me advice at my lockouts. I have to push out my knees more. Squats were really heavy. I got all reps.



Already exhausted after squats my incline bench sucked. Every fifth rep in the last three sets was slightly assisted.

I got all reps on rows.

This morning I weighed 100 kg/220 lbs, the magic mark. So my weights were better than in the last workout.

I am going to switch my training because weight is too heavy for squatting three times a week.

[gago]

Monday August 5th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
2x150kg
3x5 162.5kg

Press
2x5 20kg
3x40kg
3x60kg
5/5/3/3/3 72.5kg

Deadlift
5x60kg
5x100kg
5x140kg
5x147.5kg

Notes
Two days rest was what I needed. I got all reps on squats. The lockouts were all good as you can see. I go a bit more forward and so my back is straight under the bar.



Overhead press (with heels together) was frigging heavy. I started reading Mehdi's overhead press book and checked rule #1. My forearms are perpendicular to the floor. I think my lockout is not perfect here, so I hyperextended my back during the lockout. I have to improve that.



On deadlifts I scraped my shins and the wound on my right shin was bleeding again. Crap! This time the bar was more close to my shins in the starting position. I have to straighten my back more.

[gago]

Friday August 9th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
2x150kg
3x5 165kg

Press
2x5 20kg
3x40kg
3x60kg
4/3/3/3/3 72.5kg

Deadlift
5x60kg
5x100kg
5x140kg
5x150kg

Notes
Oh my god, squats .... The first set was crap because I was too close to the box. I have to use a wider grip that my wrists are straight because they hurt after squats. I was exhausted after squats.



Overhead press was frigging heavy. I missed reps in all sets ... In the first set my feet were shoulder width apart which does not work so good for me because it is easier to squeeze my glutes with heels together. So the other sets were like always with heels together. Furthermore I have to lift faster and do not rest at the top.



Deadlift was awesome. After scrabbing my right shin on Monday I ordered some Adidas Climacool Weightlifting socks being thicker at the shin side. Marco recommended those socks. In this workout I used them and it was way better. Moreover I took off my shoes after the first set because lifting felt not so good with shoes. Maybe this was my biggest problem on deadlift. So I am about 1 cm/0.5 in smaller. It was so much better without the shoes. It was easier to grab the bar. Hope you like my T-shirt.



This morning I weighed 99 kg/218 lbs. Yesterday I could not eat frequently and the day was kinda turbulent.

Something about my eating habits: My whey protein is almost used. I eat plant based and I use the intermittent fasting scheme. So my first meal is at 10.00, second one is at 12.30 and the last one is at 17.00. My plan is 2973 kcal, 93 g protein (~ 13%), 573 g carbs (~ 77%), 27 g fat (~ 8%).

[gago]

Monday August 12th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
2x160kg
3x4 167.5kg

Bench
2x5 20kg
3x40kg
3x60kg
1x80kg
5x5 85kg

Row
2x5 20kg
5x60kg
5x5 90kg

Notes
Squats were heavy. I missed the fifth rep in all three sets.



Incline bench was easy after deload. I unracked the bar on my own in every set.

Rows went good since I do not rush the reps.

[gago]

Wednesday August 14th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x130kg
3x5 140kg

Press
2x5 20kg
3x40kg
3x60kg
5/5/5/3/3 72.5kg

Deadlift
5x60kg
5x100kg
5x140kg
5x152.5kg

Notes
Today I squatted light and without a box. I used a shoulder width stance (heels were shoulder with apart) and turned my feet about 30 to 40 degree out. I have to change my grip because my wrists and elbows hurt during squats and right after squats. I am sure that I hit parallel in every rep because I bounced out of the hole. Next time I am going to use another camera angle. Squats were easy. The weight was about 80% of my current box squat weight.



Overhead press (with heels together) was frigging heavy. I missed reps in the last two sets. I have to read the book. I did not finish it yet.



Deadlift was easy. Lifting without shoes is the key. The weightlifting socks prevent my shins from scrabbing.

[DerZukunftsBody]

Hast ja ganz schön Kraft hehe