gago's Log

[gago]

Friday October 4th 2013

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

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

Deadlift
5x60kg
5x100kg
5x140kg
1x150kg
5x157.5kg

Notes
Squats were good! Squatting was easier than in the last session.



Overhead press was heavy. I pushed my chest out and it felt better. I got all reps. That weight was my last plateau.


Deadlift sucked! My hips were lower than the last time. I have problems with getting my back straight.

[gago]

Monday October 7th 2013

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

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

Row
2x5 20kg
5x60kg
5x5 105kg

Notes
Squats were good! My stance was a bit too wide and in the last reps my knees came in. Crap!



Bench press was awesome and heavy! I have to accelerate the bar more.

Rows killed my lats and forearms! It was heavy and maybe my form was not the best.

[gago]

Wednesday October 9th 2013

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

Press
2x5 20kg
3x40kg
3x60kg
4/4/3/3/3 77.5kg

Deadlift
5x60kg
5x90kg
5x120kg
3x150kg
5/3/1 160kg

Notes
Squats were good! I think I went deeper than the last times and so it was even harder to get out of the hole. Looking down during squats causes that I go deeper as usual. Therefore I felt my glutes and hamstrings so heavy. In the last set I looked up and so I did not go as deep as in the first two sets. When I went too deep it felt like squatting low bar and sometimes I was leaning too much forward making it harder to come up. I have to work on that and in the next session I am going to film all sets from the side.



Overhead press was frigging heavy! I missed reps in all sets. Again I could not activate my glutes because they were already dead from squats. I think I press in a J curve in the last sets making it harder to get the bar up. It was too far away from my center of gravity and so I leaned too much back. Crap!

Deadlift was better than the last time! I figured out that I have no pressure in my belly and so my core is insecure. Furthermore I have to narrow my stance because else my arms are slightly bent and so they are not fixed. End was that I pulled again to much with my back. As you can see I did not do any real lockout because the bar was already near my hips. I think this is because of the lack of abdominal pressure. I locked out by leaning back.
To do list for the next time:
1. Get as much air as possible in my belly for abdominal pressure.
2. Leaning back.
3. Looking down.
4. Pushing the floor away.
5. Pushing my hips forward.

[gago]

Friday October 11th 2013

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

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

Row
2x5 20kg
5x60kg
5x5 107.5kg

Deadlift
5x60kg
3x5 100kg

Notes
Squats were good! I went very deep and so I was leaning forward sometimes when I came out of the hole. I have to work on that.



Bench press was awesome! The weight was easier to handle than in the last session. I pushed my body away from the bar, so I had tension in my whole body and the weight felt lighter. Really interesting that this technique makes a significant difference.

Rows were heavy!

Then I worked on my deadlift technique. I pushed the floor away and practiced the lockout.

[gago]

Monday October 14th 2013

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

Press
2x5 20kg
3x40kg
3x60kg
4/3/2 77.5kg

Deadlift
5x60kg
5x90kg
1x120kg

Notes
Fuck! I missed the last rep on squats and that should not be the worst thing in that workout.



Overhead press was heavy. In the second set I tweaked my neck so hard that it still hurts when I am writing this post. I tried another set. Bad idea! I think I tweaked my neck because my forearms were in a bad position, so I leaned too much back and pushed with my neck. I have to work on my arm position.

I tried deadlifts. My neck hurt the whole time. I could not concentrate on the deadlift technique. So I stopped and went home.

[gago]

Wednesday October 23rd 2013

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

Bench
2x5 20kg
5x40kg
3x60kg
3x80kg
1x90kg
4/4/3/3/3 97.5kg
3x3 80kg

Row
2x5 20kg
5x60kg
2x90kg
3x5 95kg

Notes
Squats sucked! I think I went deeper and leaned more forward, so I pushed more with my quads. The last set was with belt. I made it too tight. Crap! I felt my quads during the whole workout.

Bench sucked! I missed reps in all sets. Afterwards I did a triple with a lighter weight and even that felt heavy. I could not push so heavy with my legs because my quads were already destroyed.

Rows sucked! I did not try my old weight. I did a deload. I have to work on my technique.

[gago]

Saturday October 26th 2013

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

Press
2x5 20kg
5x40kg
3x50kg
9/5/3 60kg

Deadlift
5x60kg
5x90kg
5x120kg
5x140kg

Romanian Deadlift
10x60kg
5x90kg
5x120kg
3/1 140kg

Notes
Slept bad and less in the last days and ate bad.

Squats were hard. It is hard to increase the reps although the weight was lighter.



Overhead press was good!

Deadlift sucked! I think my core is too weak and so my back rounds. Next time I go back to 100 kg/220 lb and go from there.



I did Romanian deadlifts to practice the lockout.

[gago]

Friday November 1st 2013

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

Bench
2x5 20kg
5x40kg
3x60kg
8/8/9 80kg

Row
2x5 20kg
5x50kg
10/8 80kg

Notes
I slept bad and ate very less and lost weight. Avoid that! My week was very stressful: Monday: printed my bachelor thesis and sent it to my university, Tuesday: moved to another city, Wednesday: did stuff in my new apartment ...

Squats were heavy. I squat with my back turned to the mirror because in the past I judged my depth by looking in the mirror.

Bench was good! I worked on my technique and did more reps and less sets.

Rows were good! Same as bench.

[gago]

Sunday November 3rd 2013

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

Press
2x5 20kg
3x40kg
3x50kg
9/5/3 62.5kg

Deadlift
8x60kg
5x90kg
5x120kg
7/3 140kg

Notes
I did all exercises facing away from the mirror.

Squats were heavy! I have to push more from my glutes and hamstrings.



Overhead press was good! I have to squeeze my glutes the whole time!



Deadlift was good! Still working on my technique, especially my lockout. I looked down because I had no mirror in the front, so my lockouts were better. The the last 3 reps in my work set were crap because I my hips were too high and I pulled with my back.



I did another set with the same weight and added chains. I will do that also in my next session. Chains help to improve my explosiveness.



There is a good video about the deadlift by Brandon Lilly and his advice helped me.

[gago]

Tuesday November 5th 2013

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

Bench
2x5 20kg
5x40kg
3x60kg
1x80kg
3x8 82.5kg

Row
2x5 20kg
5x60kg
10/8 82.5kg

Notes
Squats sucked! Since some weeks I did not unrack the bar with tension in my whole body and so I could not breath good. My natural belt did not work because of that.

Bench was good! The ninth rep in the last set was assisted and does not count.

Rows were heavy! I used the same grip with as for bench. I pulled more with my back muscles than with my lats. A narrow grip makes me pulling more with my lats. I will continue with the wider grip.

[gago]

Thursday November 7th 2013

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

Press
2x5 20kg
3x40kg
3x50kg
8/6/3 65kg

Deadlift
8x60kg
5x90kg
5x120kg
8/3 142.5kg
11x120kg

Notes
Squats were better.

Overhead press was good. I have to squeeze my glutes. It is really hard after squats.

Deadlift was not so good. I think I started the lockout to late. The second workset was with chains again. I have to widen my stance slightly, so I can push better from the heels.

[gago]

Monday November 11th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
1x150kg
5/4/3 160kg

Bench
2x5 20kg
5x40kg
3x60kg
1x80kg
3x8 85kg

Row
2x5 20kg
5x60kg
10/8 85kg

Notes
Squats sucked! I think my technique has worsened or it is because I went deeper.

Bench was good! Ninth rep in the last set was assisted.

Rows were good!

[gago]

Wednesday November 13th 2013

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

Press
2x5 20kg
3x40kg
3x60kg
7/5/4 67.5kg

Deadlift
5x60kg
5x80kg
5x100kg
5x120kg
3x140kg
5/5/5/3/3 145kg

Notes
Squatted light and worked on my technique.

Overhead press was heavy. I leaned back on the last reps ...

Deadlift was good, especially the sumo sets. Pulling sumo was easier again because I can go deep without any problems.

[gago]

Friday November 15th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
1x150kg
3x3 160kg

Bench
2x5 20kg
5x40kg
3x60kg
1x80kg
7/6/5 87.5kg

Row
2x5 20kg
5x60kg
10/8 87.5kg

Notes
Training at 6 AM. No meal before.

Squats were heavy and now I know why. It is because I squat deeper than any time before. I switched to 3x3.



Bench was heavy.

Rows were heavy.

[gago]

Monday November 18th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
1x150kg
3x3 162.5kg

Press
2x5 20kg
3x40kg
3x60kg
6/5/4 70kg

Deadlift
5x60kg
5x90kg
5x120kg
3x140kg
5x147.5kg
7x120kg

Notes
Squats were heavy!



Overhead press was heavy! I tweaked my neck again.

After heavy squatting pulling is even harder!