Raoh! I Won't Let You Hold The Sky in Your Hands!

raoh1990 · February 10, 2018, 10:38am

I’m very busy during these days so I’m not training constantly. I’ll be back next week, after my laser eye surgery.

raoh1990 · February 11, 2018, 10:27am

Power workout 1:

Seated Military Press 5/3/1 AMRAP 11 45 kg
Sumo Deadlift 5/3/1 AMRAP 10 105 kg
Dumbbell Military Press 4x8 20 kg
Barbell Shrugs 4x10 110 kg
Crunches 3x30

Finally a good workout! This morning I woke up with the intention of smashing some heavy weights… And I made it!

duketheslaya · February 11, 2018, 11:42am

let us know how the eye surgery goes man.

raoh1990 · February 11, 2018, 4:46pm

Sure, mate! I’ll write all the updates on my thread “is lasik eye surgery safe?”, tomorrow will be my last day with glasses!

raoh1990 · February 15, 2018, 11:37am

Back in the gym for power workout 2!

Barbell Bench Press 5/3/1 AMRAP 10 77.5 kg
Front Squat 5/3/1 AMRAP 11 52.5 kg
Barbell Incline Bench Press 4x8-8-8-4 65 kg
Barbell Curls with fat gripz 3x15-12-10 20 kg

Great workout just after my laser eye surgery! I’m looking forward for my leaning down phase, organizing workouts and meal plan!

raoh1990 · February 17, 2018, 11:45am

Hypertrophy workout 1:

Seated Behind Neck Military Press 4x12-12-11-9 35 kg superset with
Lateral Raises 4x12 10 kg
Romanian Deadlifts 3x12-12-10 80 kg superset with
Single Leg Extensions 3x12 30 kg
Dumbbell Incline Bench Press 3x12-10-8 25 kg
Chin-ups 30 Reps (5+5+5+5+5+5)
Barbell Curls with fat gripz 3x12-10-8 25 kg
superset with
Triceps Pushdowns 3x15 30 kg

Good workout but I felt very bad in the middle, I was nearly to faint. Maybe it’s time to eat something preworkout, I think I had a sudden glycemic drop after Deadlift superset.

raoh1990 · February 18, 2018, 11:41am

Hypertrophy workout 2:

Barbell Incline Bench Press 3x12-10-8 60 kg
Superset with
Decline Dumbbell Flyes 3x15 10 kg
Bent Over Barbell Rows 3x12 60 kg
Bodyweight Dips 50 reps
Barbell Curls with fat gripz 50 reps

Good workout. But I’m noticing that very high volume kills my performances, luckily I’ll switch to a lower volume approach very soon, as my fat loss phase begins.

raoh1990 · February 19, 2018, 5:47pm

Power workout 1:

Seated Military Press 5/3/1 AMRAP 10 47.5 kg
Sumo Deadlift 5/3/1 AMRAP 8 110 kg
Seated Dumbbell Military Press 3x8-7-6 22.5 kg
Barbell Shrugs 3x10 120 kg

I forgot straps during Sumo Deadlifts so my form and performance has been horrible. I’m considering switching to rack Deadlifts due to lower back pain. I can’t fix my form in any Deadlift style, it’s so frustrating.

raoh1990 · February 22, 2018, 1:35pm

I’m training like shit. Too tired because of job. Next week my fat loss phase will start.

raoh1990 · February 25, 2018, 10:55pm

Tomorrow morning my leaning down phase will begin. During the last period due to poor training and diet I’ve accumulated too much fat around my waist. Despite this, I’ll do my best to finally uncover my abs!
For my training, I’ll have 2 heavy full body session at week (2 5/3/1 lifts + assistence) and 2 circuit training workouts. More forward I’ll add sprints after heavy workouts and cardio (my beloved bike, when the weather will be better) in rest days!
My nutrition will be much better than now. I’ll cut all the sugars, sweets and chocolate. I will not count calories (at least the first 2 months), simply I’ll adopt a carb cycling according to my training:

High carbs in heavy days
Medium carbs in circuit days
No carbs in rest days
Obviously I’ll tweak all these items to follow how I feel.

raoh1990 · February 26, 2018, 11:48am

Back in the gym! Critic decision: I’ve ditched sumo Deadlifts for power cleans. Simply I can’t Deadlift without back pain, so I think this will be a permanent decision.

steigs · February 27, 2018, 5:29am

Have you given banded rack pulls a try? Really helps take some of the lower back problems you mention out of the equation and is a good one to use to develop the form generally. If you really focus on getting your shoulder blades down into your back pocket you can really torch your lats too.