gago's Log

[gago]

Friday August 16th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
2x160kg
5/4/4 167.5kg

Bench
2x5 20kg
3x40kg
3x60kg
2x80kg
5x5 87.5kg

Row
2x5 20kg
5x60kg
5x5 92.5kg

Notes
Squats were frigging heavy. In the warm up sets I tried a thumbless grip as Mark Rippetoe recommends. The bar slipped off my back the heavier the weight was, so I switched back to a narrow grip with thumbs wrapping the bar and pushed my elbows inwards. In the first set the last rep was so hard. I am proud that I got this rep because my core could not hold the weight anymore. I need a belt. In the last two sets I missed the fifth rep each. Since last week I have a bit pain between my right thigh and the hip. I think it is a muscle which was dragged or overloaded.



Incline bench press was good.

Rows were heavy.

[gago]

Monday August 19th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
2x160kg
3/3/2 167.5kg
1x170kg

Press
2x5 20kg
5x40kg
3x55kg
5x5 65kg

Deadlift
5x60kg
5x100kg
5x140kg
5/4 155kg

Notes
Today I squatted in the only power rack in the gym. Unracking was way better because the pins have the right height. The work sets were hard as hell. I missed reps in all sets. Then I tried a PR and got it. I still have no belt. Hurry up, Inzer!





After deload overhead press was easier. I used a shoulder width stance (heels shoulder width apart) and my toes pointed out. It feels better than heels together. My grip was a bit wider, about 5 cm/2 inches total.



On deadlifts I tried the hook grip. Well, it hurts a bit on the thumbs. Nevertheless I did a second work set with a overhand grip and it did not work well. I had to concentrate on the grip the whole time and could not focus the form which was bad. Next time I am going switch back to the mixed grip and maybe the hook grip.

[Chaser]

Hab hier lang nimmer reingeschaut, hast dich gut entwickelt!

Die Beugen ohne Box gefallen mir wesentlich besser, als die mit. Scheint mir so, als würdest du bei den Boxbeugen zu schwer trainieren.

[gago]

Danke. Da kann ich dir nur zustimmen. Ich habe die Box nur genommen, weil ich das Problem mit dem so genannten Butt Wink hatte. Es ist jetzt behoben.

Jetzt noch deine Definition und alles ist perfekt.

[Chaser]

Ach scheiß auf Defi, wenn man Kraft hat... Arbeite lieber darauf hin die 200 zu beugen.

Und die Sache mit dem Buttwink wäre ich anders angegangen, aber gut, scheint ja geklappt zu haben..^^

[gago]

Wednesday August 21st 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x130kg
3x5 142.5kg

Bench
2x5 20kg
3x40kg
3x60kg
3x80kg
5x5 90kg

Row
2x5 20kg
5x60kg
5x5 95kg

Notes
Squats were good. I practiced the lockout and finding immediately the right stance.



Incline bench was hard. I accelerated the weight as fast as I could as Mehdi wrote in the overhead press book. Now I know this is very important.

Rows were hard, too. I broke through my last plateau and I think my technique has also improved. Pushing the chest out makes the back flat!

[debuuuuu]

Klasse Videos, kann der ein oder andere bestimmt einiges davon lernen!

[gago]

Friday August 23rd 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x130kg
3x5 145kg

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

Deadlift
5x60kg
5x100kg
5x140kg
5x157.5kg

Notes
Squats were good. The first rep was crap because I went too deep, so my butt was winking.



Overhead press was good. Mehdi's advice helps, especially accelerating the bar and the white knuckles. I felt my abs hard.

Deadlift gets heavier. I used a mixed grip in all sets (left - underhand, right - overhand). This time I lifted in shoes, did not work so good. I did not rush the reps and it was harder because I had to rebuild a flat back in every rep. In the third rep I forgot it.

[Chaser]

Diesen "Buttwink" würd ich noch nichtmal als kritisch ansehen...

Viel interessanter ist die Tatsache, dass du mit Hohlkreuz startest und unten dann erst grade wirst. Versuche dauerhaft grade zu bleiben.

[gago]

Danke. Jetzt sehe ich es auch, muss ich beim nächsten Mal mehr drauf achten.

Ich habe dein Video zum Kreuzheben mit 185 kg gesehen. Exzellente Leistung! Wie hast du es geschafft, dass dein Rücken die ganze Zeit extrem gerade ist? Hast du mal etwas zu deiner Technik geschrieben?

[Chaser]

Danke!

Nein, das einzige, was ich dir sagen kann ist, dass ich etwa hüftbreit stehe und ca schulterbreit greife. Blick nach vorn oben, tief Luft holen und weg mit dem Krams.^^ Viel mehr Technik ist da bei mir eigentlich nie gewesen, außer eben viel Spannung im Rücken. Zudem forciere ich nicht mehr, tief zu starten. Ist immerhin keine Kniebeuge. Klappt bisher recht gut bei mir, denke ich.

[gago]

Das probiere ich aus. Danke dir!

[gago]

Monday August 26th 2013

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

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

Row
2x5 20kg
5x60kg
5x5 97.5kg

Notes
Squats were good. I leaned a bit more forward and so I pushed more with the glutes and hamstrings on the way up.



Incline bench press was good. I got all reps! The last time I stuck at this weight. In the next workout I am going to break through my old plateau. I locked the weight out on my own.

Rows were heavy in the first three sets because I pulled the bar against my rib cage and not against my chest. In the starting position the bar has to be over my toes.

[gago]

Wednesday August 28th 2013

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

Press
2x5 20kg
3x40kg
3x60kg
5x5 70kg

Deadlift
5x60kg
5x100kg
5x140kg
5x160kg

Notes
Squats were good. I have to lean forward like in the first two sets. In the third rep I was too upright in the first two reps. Leaning forward makes pushing from the posterior chain on the way up.



Overhead press was heavy, especially the last set. In the last set I lost a bit control in the first rep in pressed the weight in a J curve. So the other reps were even harder.

Deadlift was good. I used a pair of gymnastic shoes.

[gago]

Friday August 30th 2013

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

Bench
2x5 20kg
3x40kg
3x60kg
3x80kg
5x5 95kg

Row
2x5 20kg
5x60kg
5x5 100kg

Notes
Squats get heavier. I need this belt. I have to wait for it two more weeks. My limiting factor is the core. I could not lean so much forward the whole time because of my core.



Incline bench was heavy. Marco Sura was my spotter. He told me that I have to lower the seat because else I am too close to the pins. So I did and the last set was better than all the sets before.

Rows were heavy. The first set was crap because I pulled against my rib cage or something else, it was too low. I have to push out my chest more to remain a flat back.