04/07/12

Front squat
bar x 10
40 kg x 3
60 kg x 3
80 kg x 3
85 kg x 3 PR

New 3rm. Should have done more volume.

Bench press
bar x 10
40 kg x 5
50 kg x 5
60 kg x 3
70 kg x 3
75 kg x 3
75 kg x 2
70 kg x 3

T-shirt was to slippery on the bench. I kept sliding around on the bench when lifting. On the last set of 75 kg, my rigth shoulder slid off the bench on the beginning of the 3rd rep, so I was unable to finish.

Sumo deadlifts
60 kg x 5
80 kg x 5
90 kg x 5
100 kg x 5

Never seriously done sumo deads before, so I just did some ligth reps to get the feel for the movement.

Pull ups
bw x 6
bw x 6
bw x 6

_________________
goals 2012
200 kg deadlift
160 kg squat
115 kg bench press
75 kg military press

09/07/12

Deadlifts
20 kg x 10
60 kg x 5
80 kg x 3
100 kg x 3
120 kg x 1
130 kg x 1
140 kg x 1
150 kg x 1
160 kg x 1 PR

_________________
goals 2012
200 kg deadlift
160 kg squat
115 kg bench press
75 kg military press

10/07/12

Front squats
20 kg x 10
40 kg x 5
60 kg x 3
70 kg x 3
80 kg x 3
85 kg x 3
90 kg x 3 PR

Strained my biceps a little on the last set. Bar fell onto my biceps in some way during my second rep, but I managed to nudge it up on my shoulder again and finish the set. Repped my old 1rm for 3.

Close grip bench press
bar x 10
40 kg x 5
50 kg x 5
60 kg x 3
70 kg x 3
75 kg x 3
80 kg x 2 PR
80 kg x 2

Wanted 3 soo badly I had to try twice. Will get it next time.

Dumbbell rows
25 kg x 10
32 kg x 10
42 kg x 10

Pull ups
bw x 5
bw x 5
bw x 5

_________________
goals 2012
200 kg deadlift
160 kg squat
115 kg bench press
75 kg military press

Those are impressive lifts for a 16 old. I lifted that when I was 18 and 1/2 and i was 85 kg.

You should be doing many more pullups.

_________________
I spent a lot of money on drinks, women and fast cars. I wasted the rest. - George Best

Thanks , but they aren`t really impressive, especially considering how long I have been training. I know I should do more, but my pussy starts to hurt on reps above five . But I should man up and do moar.

Todays workout
15.07.12

Squat
bar x 5
60 kg x 3
80 kg x 3
100 kg x 3
110 kg x 3
120 kg x 3
120 kg x 3

Deadlift
60 kg x 5
100 kg x 3
120 kg x 1
130 kg x 1
140 kg x 1

_________________
goals 2012
200 kg deadlift
160 kg squat
115 kg bench press
75 kg military press

17/07/12

Front squat
bar x 5
40 kg x 3
60 kg x 3
80 kg x 4
75 kg x 5
75 kg x 5
70 kg x 5

Pull ups
bw x 10
bw x 10

Bench press
bar x 5
40 kg x 5
50 kg x 5
60 kg x 3
70 kg x 3
80 kg x 6
85 kg x 1

Deadlifts
60 kg x 5
80 kg x 3
100 kg x 3
120 kg x 3
130 kg x 8

_________________
goals 2012
200 kg deadlift
160 kg squat
115 kg bench press
75 kg military press

19/07/12

Squat
20 kg x 6
60 kg x 5
80 kg x 3
100 kg x 4
100 kg x 4
100 kg x 4

Bench press
bar x 10
40 kg x 5
50 kg x 5
60 kg x 3
70 kg x 3
80 kg x 1

Tired, sore and unmotivated today. Went easy on squats, erectors, glutes and hamstrings are sore as fuck. Strained my pec on the 3rd set of bench press. 80 kg x 1 felt easy as fuck, pec hurt, called it a day. Crap.

_________________
goals 2012
200 kg deadlift
160 kg squat
115 kg bench press
75 kg military press

24/07/12

Squats
20 kg x 10
60 kg x 5
80 kg x 3
100 kg x 2
110 kg x 2
120 kg x 2
130 kg x 2 PR
140 kg x 2 PR

Fuck yeah. Squat has been progressing fast lately. Last rep looked pretty rough, almost like a goodmorning. Need to get better form on heavy weigths.

Bench press
20 kg x 10
40 kg x 5
60 kg x 3
70 kg x 2
80 kg x 2
90 kg x 2 PR

Last rep was a grind. Repped my former 1rm after some grueling sets of squats. I feel like Im good for at least 97.5 kg completely fresh, and maybe even 100 kg.

Deficit deadlifts on 20 kg plate (beltless)
60 kg x 5
100 kg x 2
120 kg x 2 PR
130 kg x 2 PR
140 kg x 1 PR

_________________
goals 2012
200 kg deadlift
160 kg squat
115 kg bench press
75 kg military press

Front squat
bar x 6
60 kg x 3
80 kg x 1
90 kg x 1
100 kg x 1 PR

Easy....

Rack deadlifts
100 kg x 5 Double overhand
140 kg x 2 Double overhand PR
160 kg x 1 PR
170 kg x 1 PR
190 kg x 0,6 Grip gave out
180 kg x 1 PR

Military press
bar x 5
30 kg x 3
40 kg x 3
50 kg x 1

Push press
60 kg x 3
70 kg x 1
80 kg x 1 PR

_________________
goals 2012
200 kg deadlift
160 kg squat
115 kg bench press
75 kg military press

07/27/12

Push ups
Ab wheel roll outs
Pull ups
Pushdowns
Lat pulldowns

Just some easy shit, gettin some blood flowing.

_________________
goals 2012
200 kg deadlift
160 kg squat
115 kg bench press
75 kg military press