gago's Log

[gago]

Monday September 2nd 2013

Squat
2x5 10kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
3x5 155kg

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

Deadlift
5x60kg
3x100kg
3x140kg
1x150kg
5x162.5kg

Notes
Squats were good. I pushed my knees more out and it worked better. Furthermore I just pointed out my feet slightly, about 20 to 30 degree.



Overhead press was awesome. This time I got all reps. The last reps were the easiest because I pressed in a straight line near my body. The bar has to rest slightly under my collar bone in the bottom position. This is the best position.



Deadlift was heavy. The last rep was total crap because I could not hold the pressure in my stomach.

[gago]

Wednesday September 4th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
3x5 157.5kg

Bench
2x5 20kg
3x40kg
3x60kg
3x80kg
4/4/4/3/3 97.5kg

Row
2x5 20kg
5x60kg
4/3/3/2/3 102.5kg

Notes
Squats were heavy and awesome. Marco Sura checked my form and everything was great.



Incline bench press was frigging heavy. I got only four reps in the first set. The other sets also sucked. Furthermore the weight is almost my body weight.

Rows were heavy, too. My form sucks. I missed reps.

I got an email regarding my belt. Inzer has problems with the production, so it comes between begin and mid of October.

Tomorrow I am going to buy the ultimate StrongLifts hooded zipper Mehdi is wearing in the workout B video. After I did that I am going to take over the world.

[gago]

Friday September 6th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
1x150kg
3x5 160kg

Press
2x5 20kg
3x40kg
3x60kg
5/5/4/3/3 75kg

Deadlift
5x60kg
5x100kg
5x140kg
1x150kg
5x162.5kg

Sumo Deadlift
5x100kg
5x140kg
5x162.5kg

Notes
Squats were good. I got all reps.



Overhead press was heavy. In the first set I did not press in a straight line. Crap! I have to concentrate on pressing in a straight line! While pressing in a straight line I feel my abs really hard and use more my shoulders. I missed reps in the last three sets.

Deadlifts were good. I was closer to the bar with my shins and it was great. I lifted the same weight as Monday because I pulled to much with my back on Monday. Dropping the bar after each rep and rebuilding the tension helped me.



Right after deadlifts I tried sumo deadlifts. Sumo deadlifts were frigging awesome! I felt my glutes and my core so hard. I think sumo deadlifts work my core, especially my lateral abs. I never felt my lateral abs so hard on conventional deadlifts.



Today there was a discussion in my course about losing weight and I said that strength training ultimate weapon against too much weight. My opinion was destroyed with the cardio myth and said my opinion is wrong. I hate that!

[gago]

Monday September 9th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
1x150kg
3x5 162.5kg

Bench
2x5 20kg
3x40kg
3x60kg
3x80kg
1x90kg
5/4/3/3/2 97.5kg

Row
2x5 20kg
5x60kg
5x5 90kg

Notes
Best squats ever! I improved my squats so hard in the last weeks. My knees were out the whole time and I inhaled as much as I could in my belly and so I got all reps because this is the natural belt. I felt my abs so hard.



Incline bench sucked! I got one more rep in the first set than the last time. I am going to switch to flat bench press in the next workout.

I deloaded on rows because my form was so bad the last time. Today I pulled with my arms and not with my back. So form has improved!

[gago]

Wednesday September 11th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
1x150kg
3x5 165kg

Press
2x5 20kg
3x40kg
3x60kg
5/5/5/4/4 75kg

Deadlift
5x60kg
5x100kg
5x140kg
5x165kg

Notes
Squats were awesome! The first set was crap and all others were great. I used chalk on my back, so the bar does not slip off.



Overhead press was better than the last time because I got more reps. I have to push in a straight line near my body!

I did sumo deadlifts again. I think they have more potential for me. In the last rep my hips went up first and so I pulled with my back, crap! I leaned too much forward in the last rep and so I pushed out of my quads. I have to push with my glutes and hamstrings in all reps!

[gago]

Friday September 13th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
1x160kg
5/5/4 167.5kg

Bench
2x5 20kg
3x40kg
3x60kg
5x5 80kg

Row
2x5 20kg
5x60kg
5x5 92.5kg

Notes
Squats ... first set was good ... second set was good ... third set fuck fuck fuck! I missed the last rep. On Monday I will catch you last rep! That is proof!



As I said I switched from incline bench to flat bench. It felt good!

Rows were good. I have to pull more with my lats instead of my arms sometimes. So the last three sets were the best.

[gago]

Monday September 16th 2013

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

Press
2x5 20kg
3x40kg
3x60kg
5/5/4/3/3 75kg

Deadlift
5x60kg
5x100kg
3x140kg
1x160kg
5x167.5kg

Notes
Squats were good! I good all reps and the next session will be the day of reckoning.



Overhead press was heavy! I missed reps, so I have to deload. This is my second deload on overhead press.

Sumo deadlifts were heavy, too. My hips went up first. That is total crap because so I pulled with my back. Furthermore I leaned too much forward and so I had a bad leverage. Crap! I should not exhale on the way up because so my natural belt gets lost. In the next workout I will wear my gymnastic shoes for deadlifts. Maybe it is something mental that I have to feel the ground.

[gago]

Wednesday September 18th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
1x160kg
3x4 170kg

Bench
2x5 20kg
5x40kg
5x60kg
5x5 82.5kg

Row
2x5 20kg
5x60kg
5x5 95kg

Notes
I hesitated too long while unracking the bar. Then my right feet was positioned wrong and I had to correct it. So the first set was crap! Recording squats from the front is total crap because there is a wall and you see only my knees. Front view looks so crappy. I did not know that my grip is this narrow. It feels good and that counts.



On the bench I arched my back. I hold tension during the whole lift and pressed from the lower end of my chest bone as Marco Sura recommended. Bench felt so easy with this technique.

Rows were good! I also pulled the weight to the lower end of my chest bone and so it felt easier because I pulled more with my lats.

[gago]

Friday September 20th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
1x160kg
3x5 170kg

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

Deadlift
5x60kg
5x100kg
3x140kg
3x160kg
3x3 170kg

Notes
Squats were awesome! I got all reps. I have to hold tension the whole exercise, so the last set was the easiest.



Overhead press was good!

Deadlift sucked! Marco Sura figured out my problem: I do not hold tension in my core and so my lower rounds. Furthermore my hips go first. So I pull more with my back. Crap! I did two sets sumo deadlift (the last rep of the first set was the crappiest ever!) and then I did one set conventional. I think sumo deadlifts and squats on one day do not work when the squat weight is on the top.
I am going to lower the weight by 10% and fix my deadlift. I fixed my squat and now it is time for fixing my deadlift. Moreover I go back to the conventional deadlift because the rounded back problem does not come from my height. It is a common problem I have.

[gago]

Monday September 23rd 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
1x160kg
5/4/4 172.5kg

Bench
2x5 20kg
5x40kg
3x60kg
3x75kg
5x5 85kg

Row
2x5 20kg
5x60kg
5x5 97.5kg

Notes
Squats were awesome! My glutes were already pumped up after the first set. Marco Sura told me to inhale more before each rep. So did I and I was stronger in the core.



Bench was awesome, too! I arched my back, lowered the bar to the lower end of my chest bone and had my chest under tension the whole lift. In the first three sets Marco Sura was my spotter because the pins are a bit too high for unracking on my own as you can see in the last two sets.



Rows were good! I think the bench technique and benching flat helps to improve my rows. I pulled to the lower end of my chest bone and so I used my lats. Before my deload I did not pull this way and so I pulled with my shoulders.

[gago]

Wednesday September 25th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
1x160kg
1/3/3 172.5kg

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

Deadlift
5x60kg
5x100kg
5x120kg
5x140kg
5x152.5kg
5x100kg

Notes
No desire to log this workout! I failed on squats. Today I had to squat in the crappy squat rack instead of the power rack. The pins are way to low or to high and so I had to do a half squat for the lockout. That sucked! And all because of such a dumbass needed the power rack for squats and deadlifts. Even after that asshole finished his squats I asked if we could change the racks because he was doing deadlifts and his answer was "no, I was first here". I hate those guys. He squatted 90 kg/198 lb with a senseless bodybuilding belt at body weight about 100-110 kg/220-243 lb ... He do better by hanging himself with his belt.

Overhead press was good.

Deadlift was not so good. I did several sets and now I saw that my hips are too high and so I pulled with my back. Crap! I have to work on that.

[gago]

Friday September 27th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
1x160kg
1x170kg
1x175kg
1x180kg
1x182.5kg
1x185kg
2x7 140kg

Bench
2x5 20kg
5x40kg
5x60kg
1x80kg
5x5 87.5kg

Row
2x5 20kg
5x60kg
5x5 100kg

Notes
Squats were just awesome! I maxed out, still without a belt. I noticed that my knees were straight during all maxes. Afterwards I did two fast sets. I wanted to do ten reps in the first set, after the seventh rep my left wrist bent. So I racked the weight. Then I did another set with seven reps. I think StrongLifts' five rep scheme is ideal for technique, muscle mass and strength. Next time I would do three sets of five after a max.









Bench was awesome! Just unracking the weight without a spotter is crap because the pins are a bit too high. So I had to struggle to get the bar over the pins. I felt my chest very well.

Rows were heavy! The first set was crap because I pulled too high. The other sets were better.

[Mokway]

Tolle Videos und tolle Kraftwerte , schaut gut aus !

[gago]

Monday September 30th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
1x160kg
3x4 172.5kg

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

Deadlift
5x60kg
5x100kg
5x140kg
5x155kg

Notes
Squats were so hard! I missed reps. Time for a deload.



Press was heavy after squats because I could not use my glutes so good.

Deadlift sucked! The fucking bar rolled away when I went down. In my last session it was the same. So my angle is crappy and my back is not flat. I have no clue how I can fix that! It is really annoying.

[gago]

Wednesday October 2nd 2013

Squat
2x5 20kg
5x50kg
5x80kg
5x110kg
5x140kg
3x5 155kg

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

Row
2x5 20kg
5x60kg
5x5 102.5kg

Notes
Squats were heavy, even after the deload. I went about one or two inches deeper than the last time and so it was heavier. I cannot believe that one or two inches deeper making the weight this heavy.



Bench was awesome! In the second set unracking the weight went a bit wrong because the bar hung on the safety pin on the right and it was difficult to get it over it. In the third set a trainer helped unracking the weight and he pulled the bar towards my head. So I had to reset it to the line where I push. Then Marco Sura entered the gym and was my spotter. He did everything right.



Rows were heavy.