gago's Log

[gago]

Wednesday November 20th 2013

Squat
2x5 20kg
2x3 40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
1x150kg
3x3 165kg

Bench
2x5 20kg
3x40kg
3x60kg
1x80kg
7/6/5 90kg

Row
2x5 20kg
5x60kg
10/8 90kg

Notes
Squats were good! My stance felt better and I pushed more with my glutes. Sitting back is the key!



Bench was good!

Rows were heavy!

Body weight is 94 kg.

[gago]

Friday November 22nd 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x130kg
10x142.5kg

Press
2x5 20kg
3x40kg
2x10 50kg

Deadlift
5x60kg
5x90kg
5x120kg
3x140kg
3x5 150kg

Notes
Squats were awesome! Since I lost some weight I squatted more than 1.5x body weight for 10 reps.



Overhead press was easy! I did not use much weight because of my neck!

Deadlifts were hard! In some reps my hips shot up first. I have to work on that!

[gago]

Sunday November 24th 2013

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

Bench
2x5 20kg
3x40kg
3x60kg
1x80kg
6/5/5 92.5kg

Row
2x5 20kg
5x60kg
10/8 92.5kg

Notes
Squats were frigging heavy. I missed reps. I squatted 1.78x my body weight for reps and sets. I never did that before.



Bench was also heavy. In the next workout I will press my body weight.

Rows were good. My shins were perpendicular to the floor and so I had to widen my stance.

[gago]

Tuesday November 26th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x130kg
9x145kg

Press
2x5 20kg
3x40kg
3x50kg
10/8 60kg

Deadlift
5x60kg
5x90kg
5x120kg
3x140kg
7x152.5kg
7/4 122.5kg

Notes
Squats were good! The bar slipped a bit off my back. I missed the last rep. I aimed 10 reps.



Overhead press was good! In the last reps I tend to lean more back to get the reps.

Deadlift was heavy. I do not understand how other people can lift heavy for reps after heavy squats for reps.

[gago]

Saturday November 30th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
1x160kg
3x3 167.5kg

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

Row
2x5 20kg
5x60kg
10/8 95kg

Notes
Squats were awesome! I nailed it. 1.8x body weight squat for reps. I am stronger than ever. I am a stronger version of myself and want to get even stronger.



Bench press was awesome! I benched more than my body weight for reps.

Rows were good! Straight shins are a good indicator to row correctly. The bar was a bit too far away from my shins and so it was heavy because it was not in my center of gravity.

[gago]

Saturday December 7th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
8/2 147.5kg

Press
2x5 20kg
3x40kg
3x60kg
1x80kg
0x85kg
10x60kg

Deadlift
5x60kg
5x90kg
5x120kg
3x140kg
1x150kg
5/3 155kg
10x125kg

Notes
I was in another McFIT gym and the bar was thicker than usual.

Squats were heavy and good! They busted my glutes.



I maxed out my overhead press.



Deadlifts were hard with the thick bar. I did a set of conventional deadlifts with perpendicular shins which did not work. My starting position was crap and so I pulled with my back.

[gago]

Monday December 9th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
2x3 120kg
3x140kg
2/1/2 170kg

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

Row
2x5 20kg
5x60kg
8/7 97.5kg

Notes
Squats were heavy! I missed reps.



Bench was awesome!

Rows were frigging heavy.

[gago]

Wednesday December 11th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
7/3 150kg

Press
2x5 20kg
3x40kg
3x60kg
8/5/3 65kg

Deadlift
5x60kg
5x90kg
5x120kg
2x3 140kg
1x150kg
6/1 157.5kg
10x127.5kg

Notes
Squats were heavy! Tried to get 10 reps in one set and failed.



Overhead press was good!

Deadlifts were hard! After pulling sumo I pulled conventional and my back was rounded. No idea, how to fix that.

[hvk]

Keep up the good work!

[gago]

Saturday December 14th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
3x2 170kg

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

Barbell Row
2x5 20kg
5x60kg
8/7 100kg

Notes
Squats were heavy!



Bench was good! I benched more than my body weight for reps.

Rows were heavy!

[gago]

Monday December 16th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
7/3 152.5kg

Overhead Press
2x5 20kg
3x40kg
3x60kg
7/5/3 70kg

Deadlift
5x60kg
5x90kg
5x120kg
3x140kg
1x150kg
7x160kg
10x130kg

Notes
Squats were heavy!



Overhead press was good!

Pulling was kinda hard because the bar was too far away from my shins during the first reps.

[gago]

Thursday December 19th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
1x160kg
3x3 170kg

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

Barbell Row
2x5 20kg
5x60kg
8/7 102.5kg

Notes
Everything is mental! I got all reps at squats. "Easy, three reps", I said before every set and it worked.



I missed one rep at bench.

Rows were heavy. I have to pull the bar close to my body.

[gago]

Sunday December 22nd 2013

Squat
2x5 20kg
3x40kg
3x80kg
3x100kg
3x120kg
3x140kg
8/2 155kg

Overhead Press
2x5 20kg
3x40kg
3x60kg
6/5/4 72.5kg

Deadlift
5x60kg
5x90kg
5x120kg
3x150kg
7x162.5kg
10x132.5kg

Notes
Squats were heavy! I got eight reps in the first set.



Overhead press was good! The fifth rep in the first set was hard because the bar was a bit to far away from my center of gravity and so I pressed in a J curve.



Deadlifts were good!

[gago]

Tuesday December 24th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
1x160kg
3x2 172.5kg

Bench Press
2x5 20kg
3x40kg
3x60kg
3x80kg
1x90kg
3x4 97.5kg

Barbell Row
2x5 20kg
5x60kg
2x8 105kg

Notes
Squats were heavy!



I tried a new setup on bench, feet more under the body. I missed reps.

Rows were hard.

[gago]

Thursday December 26th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
1x150kg
2x5 157.5kg

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

Deadlift
5x60kg
5x90kg
5x120kg
3x150kg
4x165kg
10x135kg

Notes
Squats were heavy. I aimed at ten reps and failed at the sixth rep ...



Overhead press was hard!

Deadlifts were heavy!