Let's See Where This Goes

                 02/12/2019

Paused Bench Press:
-bar x 25
-30kg/66lbs x 20
-50kg/110lbs x 15
-70kg/154lbs x 12
-90kg/198lbs x 10
-110kg/242lbs x 8
-135kg/297lbs x 5 x 5

OHP:
-bar x 25
-30kg/66lbs x 20
-40kg/88lbs x 15
-50kg/110lbs x 12
-60kg/132lbs x 10
-70kg/154lbs x 8
-85kg/187lbs x 5 x 5

Handstand Practice for 15 mins

Sit Ups: 20, 2 x 15, 10 x 10

         04/12/2019

‘‘oh man , my training will be all over the place this month …’’
‘‘I might completely change the style of my training to the one i was using at the start of this log. The stuff I’m doing at the moment is sooo boring.’’

Deadlifts:
-bar x (doh) 25
-40kg/88lbs x (doh) 20
-70kg/154lbs x (doh) 15
-100kg/220lbs x (doh) 12
-130kg/286lbs x (doh) 10
-160kg/352lbs x (doh) 4,2,1,1
-195kg/429lbs x (mix) 5,5,3
-210kg/451lbs x (straps) 1

yawn

Ok, so I am training pretty much everyday but on some days my training is so small that it aint even worth mentioning it .

I think I got a grip onto my new program that I will try to follow for some part of 2020…but it will take like 2-4 weeks to try shit out and adjust where needed.

Its so annoying when you train and have to go (home gym) and do some other shit for something as quick as 15 mins and when you get back at it again your focus is completely destroyed . That is the reason for those ‘‘tiny’’ workouts I mentioned before …and for today’s workout too . Dang it …

               07/12/2019

Bench Press:

  • 180kg/396lbs x 1
  • 160kg/352lbs x 3

OHP:

  • 110kg/242lbs x 1
  • 100kg/220lbs x 3

One Arm DB OHP:

  • 40kg/88lbs x 1 (for both left and right arms)
  • 35kg/77lbs x 4 (alternating arms)

Practiced Handstands for 5 mins
Wall Handstand with middle finger 10cms away from the wall : 20 secs
One Arm Push Up: 1 with the right arm and none with the left one

…and at this point i had to leave the gym for a bit and when i came back in i felt like a plant …no focus at all .

            11/12/2019

Bench Press:
-160kg/352lbs x 1
-140kg/308lbs x 5

OHP:
-90kg/198lbs x 1
-80kg/176lbs x 5

One Arm DB OHP:
-40kg/88lbs x 1 (on each arm)
-35kg/77lbs x 5 (on each arm)

Handstand Practice: 5 mins
Wall Handstand: 20 secs ( middle finger 10cms away from the wall)
One Arm Push Up: Left: 0 | Right: 1
Dips: 10
DB Bench Press: 30kg/66lbs x 20
DB OHP: 30kg/66lbs x 10
DB Pec Fly: 10kg/22lbs x 15
Side Raises: 10kg/22lbs x 15
Rear Delt Fly: 10kg/22lbs x 15
Upright Rows: 30kg/66lbs x 15
Skullcrushers: 30kg/66lbs x 15
One Arm DB Triceps Extensions: 10kg/22lbs x 15
Sit Ups: 20
Plank: 40 secs
Snatch: 60kg/132lbs x 1
Clean & Squat Jerk: 60kg/132lbs x 1
The Bear Complex with the bar

Shoulder Dislocations for 1 min
Rope Cow Face Stretch for 1 min on each side
Triceps Stretch for 1 min on each side
Overhead Squat Hold with the bar for 1 min

         12/12/2019

Deadlift:
-230kg/507lbs x 1 rep
-200kg/440lbs x 5 reps
BOR:
-140kg/308lbs x 1 rep
-120kg/264lbs x 5 reps
DOH Axle Deadlift:
-115kg/253lbs x 1 rep
-100kg/220lbs x 10 secs hold
DOH BB Deadlift:
-150kg/330lbs x 1 rep
-130kg/286lbs x 10 secs hold
Wrist Roll:
-25kg/55lbs x 1 rep
-20kg/44lbs x 5 reps
Wrist Reverse Roll:
-25kg/55lbs x 1 rep
-20kg/44lbs x 5 reps
HG200lbs: 5 reps per hand
Rings Chin Up: one rep of around 80% of full ROM
Rings Scapular Retractions: 10 reps
Rings Rows: 10 reps
Nordic Leg Curl: 0 reps
SLDL: 180kg/396lbs x 3 reps
GM: 120kg/264lbs x 3 reps
DBs Rows: 30kg/66lbs x 20 reps
Side Raises: 10kg/22lbs x 15 reps
Rear Delt Fly: 10kg/22lbs x 15 reps
Upright Rows: 30kg/66lbs x 15 reps
BB Curls: 30kg/66lbs x 15 reps
DBs Hammer Curls: 10kg/22lbs x 15 reps
Lying Leg Raises: 15 reps
Hanging L-Sit: 10 secs
Snatch: 62.5kg/137lbs x 1 rep
Clean & Squat Jerk: 62.5kg/137lbs x 1 rep
The Bear Complex: bar
Overhead Squat Hold: bar x 1 min
Standing Hamstrings Stretch: 5 mins
Partial Pancake Stretch: 1 min

           13/12/2019

Back Squats:
-200kg/440lbs x 1 rep
-175kg/385lbs x 5 reps
Front Squats:
-140kg/308lbs x 1 rep
-120kg/264lbs x 5 reps
DBs Carry: 55kg/121lbs for 32 meters
Pistol Squats: 0 on both legs
Calisthenics Sissy Squats: 0
Air Squats: 30 reps
High Jump Squats: 5 reps
Zercher Squats: 130kg/286lbs x 1

ok…had more stuff to do but i got some other stuff to attend to

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            15/12/2019

Stuff done:

Bench Press With Bands:
-120kg/264lbs(+ aprox. 50kg/110lbs at the top) for 3 singles
-165kg/363lbs for a 10 secs negative
-170kg/374lbs for a 5 secs negative
-180kg/396lbs unrack & hold for 10 secs

Push Press:
-120kg/264lbs x 1 rep
-105kg/231lbs x 5 reps

One Arm DB Clean & Push Press:
-45kg/99lbs x 1 for both hands
-40kg/88lbs x 3, 2(left) & 3, 2(right)

Handstand Practice for 5 mins
Wall Handstand: 3 sets of 10 secs (middle finger 10cms away from the wall)
Archer Push Ups: 3 sets of 6 reps (alternating hands)
Weighted Dips: 10kg/22lbs for 3 singles
DBs Bench Press: 30kg/66lbs x 3 x 15 reps
DBs OHP: 30kg/66lbs x 3 x 5 reps
DBs Pec Fly: 10kg/22lbs x 3 x 10 reps
Side Raises: 10kg/22lbs x 3 x 10 reps
Rear Delt Fly: 10kg/22lbs x 3 x 10 reps
Upright Rows: 30kg/66lbs x 3 x 10 reps
Skullcrushers: 30kg/66lbs x 3 x 10 reps
One Arm DB Triceps Extensions: 10kg/22lbs x 3 x 10 reps

Stuff left out:

Sit Ups: 3 x 15 reps
Plank: 3 x 30 secs
Snatch Grip High Pulls: 80kg/176lbs for 3 singles
Clean: 90kg/198lbs for 3 singles
The Bear Complex with 22.5kg/49lbs
Shoulder Dislocations for 1 min
Rope Cow Face for 1 min on each arm
Triceps Stretch for 1 min each arm
Overhead Squat Hold with the bar for 1 min

            16/12/2019

Stuff done:

Deadlifts With Bands:
-170kg/374lbs(+ aprox. 70kg/154lbs at the top) for 3 singles
-235kg/518lbs for a 10 secs negative
-240kg/529lbs for a 5 secs negative
-250kg/551lbs unrack & hold for 10 secs

BOR:
-140kg/308lbs x 1 rep
-120kg/264lbs x 5 reps

Very High DOH Axle Rack Pull: 135kg/297lbs for a single
Very High DOH BB Rack Pull: 170kg/374lbs for a single
Wrist Roll: 30kg/66lbs for a single
Wrist Reverse Roll: 30kg/66lbs for a single
Very High Axle Rack Pull & Hold(straps): 275kg/606lbs for 10 secs
Assisted Rings Chin Ups(bar at hole 5): 10 reps
Weighted Rings Scapular Retractions(rings @ 13): 5kg/11lbs for 10 reps
Weighted Legs Elevated Rings Rows(rings @ 6): 5kg/11lbs for 10 reps
Rings Assisted Nordic Leg Curls(rings @ 3): 10 reps

Stuff left out:
-way too much

            17/12/2019

Bench Press:
-162.5kg/358lbs x 1 rep
-140kg/308lbs x 6 reps

OHP:
-92.5kg/203lbs x 1 rep
-80kg/176lbs x 6 reps

One Arm DB OHP:
-42.5kg/93lbs x 1 rep (on each arm)
-35kg/77lbs x 6 reps (on each arm)

DBs Bench Press: 30kg/66lbs x 23 reps
DBs OHP: 30kg/66lbs x 12 reps
Skullcrushers: 30kg/66lbs x 18 reps
One Arm DB Triceps Extensions: 10kg/22lbs x 18 reps
DBs Pec Fly: 10kg/22lbs x 18 reps
Side Raise: 10kg/22lbs x 18 reps
Rear Delt Fly: 10kg/22lbs x 18 reps
Upright Rows: 30kg/66lbs x 18 reps
Snatch: 65kg/143lbs x 1 rep
Clean & Squat Jerk: 65kg/143lbs x 1 rep
Bench Press: 40kg/88lbs x 50 reps
OHP: bar x 50 reps
The Bear Complex with 30kg/66lbs
Wall Handstand(middle finger 10 cms away from the wall) for 30 secs
Handstand Practice for 5 mins
One Arm Push Ups: Left(0 reps) & Right(1 rep)
Dips: 12 reps
Sit Ups: 25 reps
Plank: 60 secs
Shoulder Dislocations for 1 min
Rope Cow Face for 1 min each arm
Triceps Stretch for 1 min each arm
Overhead Squat Hold: bar x 1 min

                  18/12/2019

Deadlifts:
-232.5kg/512lbs x 1 rep
-200kg/440lbs x 6 reps

SLDL: 180kg/396lbs x 4 reps
GM: 120kg/264lbs x 4 reps

BOR:
-142.5kg/314lbs x 1 rep
-120kg/264lbs x 6 reps

DOH Axle Deadlift:
-117.5kg/259lbs x 1 rep
-100kg/220lbs x 15 secs hold
DOH BB Deadlift:
-152.5kg/336lbs x 1 rep
-130kg/286lbs x 15 secs hold
Wrist Rolls:
-27.5kg/60lbs x 1 rep
-20kg/44lbs x 6 reps
Wrist Reverse Rolls:
-27.5kg/60lbs x 1 rep
-20kg/44lbs x 6 reps
HG 200lbs Gripper: left(6 reps) & right(6 reps)

DBs Rows: 30kg/66lbs x 23 reps
BB Curls: 30kg/66lbs x 18 reps
DBs Hammer Curls: 10kg/22lbs x 18 reps
Side Raises: 10kg/22lbs x 18 reps
Rear Delt Fly: 10kg/22lbs x 18 reps
Upright Rows: 30kg/66lbs x 18 reps
Snatch: 67.5kg/148lbs x 1 rep
Clean & Squat Jerk: 67.5kg/148lbs x 1 rep
Deadlift: 40kg/88lbs x 25 reps
BOR: bar x 25 reps
The Bear Complex with 30kg/66lbs
RIngs Chin Ups(rings @13): 0
Rings Scapular Retractions(rings @13): 15 reps
Feet Elevated RIngs Rows(rings @6): 15 reps
Nordic Leg Curl: 0
Lying Leg Raises: 20 reps
Hanging L-Sit: 15 secs
Overhead Squat Hold: bar x 1 min
Standing Hamstrings Stretch for 5 mins
Partial Pancake Stretch for 1 min

These are all 1 workout?!?!?! That is insane.

Yup . Sadly some workouts dont go as planned and i fail to get any work in lol …like today’s one

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                   19/12/2019

Back Squats:
-202.5kg/446lbs x 1 rep
-175kg/385lbs x 6 reps

And thats the end of the day . I tried to get some front squats in and continue with today’s workout but as soon as i tried to get in the front rack that bump in the crook of my left elbow started hurting so i quit .

I have no idea what it is …got it some weeks ago from …scapular retractions ? …idk . It only starts hurting on squats .
Its a lil bump in my left elbow’s crook , whenever i run my finger over it its there . I thought it might be some vein or smth but it might be a tear . Any advice?

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See a doctor. Always :smiley:

                 20/12/2019

Bench Press With Bands:
-122.5kg/270lbs(+ aprox. 50kg/110lbs at the top) for 3 singles
-167.5kg/369lbs for a 10 secs negative
-172.5kg/380lbs for a 5 secs negative
-182.5kg/402lbs unrack & hold for 10 secs

Push Press:
-122.5kg/270lbs x 1 rep
-105kg/231lbs x 6 reps

One Arm DB Push Press:
-47.5kg/104lbs x 1 rep for both hands
-40kg/88lbs x 6 reps for both hands

DBs Bench Press: 35kg/77lbs x 23 reps
DBs OHP: 35kg/77lbs x 8 reps, 4 reps
Skullcrushers: 35kg/77lbs x 18 reps
One Arm DB Triceps Extensions: 15kg/33lbs x 13 reps, 5 reps
DBs Pec Fly: 15kg/33lbs x 10 reps, 8 reps
Side Raises: 15kg/33lbs x 11 reps, 7 reps
Rear Delt Fly: 15kg/33lbs x 12 reps, 6 reps
Upright Rows: 35kg/77lbs x 18 reps
Snatch Grip High Pull: 82.5kg/181lbs for 3 singles
Clean: 92.5kg/203lbs for 3 singles
Bench Press: 40kg/88lbs x 50 reps
OHP: bar x 50 reps
The Bear Complex with 32.5kg/71lbs

Wall Handstand Practice for 5 mins ( I was terribly exhausted at this point lol, barely managed to get myself on the wall)
Weighted Archer Push Ups: 5kg/11lbs x 10 reps (alternating sides)
Weighted Dips: 15kg/33lbs x 1 rep
Weighted Sit Ups: 2.5kg/5lbs x 25 reps
Weighted Plank: 2.5kg/5lbs x 60 secs

Shoulder Dislocations for 1 min
Rope Cow Face for 1 min on each arm
Triceps Stretch for 1 min each arm
Overhead Squat Hold with the bar for 1 min

            21/12/2019 - Pull Overload Day(FAILED)

Deadlifts With Bands:
-172.5kg/380lbs(+ aprox. 70kg/154lbs at the top) for 3 singles
-237.5kg/523lbs for a 10 secs negative
-242.5kg/534lbs for a 5 secs negative
-252.5kg/556lbs unrack & hold for 10 secs

SLDL: 182.5Kg/402lbs x 4 reps

…and torn a callus . Fuck!..also why dahell did it get tore with 182.5kg/402lbs and not on a freakin 10 secs hold with 252.5kg/556lbs.

I guess it’s my fault for reducing the rest inbetween the pull overload days from 2 weeks to 5 days. Stupid !

If I fail tomorrow’s Squat Overload Day bcs of my left arm that will mean I have completed the overload section from my program only about 33%(press overload day was 100% completed).

…stupid …

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          22/12/2019  -  Legs Overload Day(FAILED ...but successful in some way)

Back Squats With Bands:
-162.5kg/358lbs(+aprox. 50kg/110lbs at the top) for 3 singles
-207.5kg/457lbs for a 10 secs negative
-212.5kg/468lbs for a 5 secs negative
-222.5kg/490lbs unrack & hold for 10 secs

Front Squat: 142.5kg/314lbs x 1 rep

I didnt have much planned for tonight bcs i was expecting problems with my left arm again.

BUT, now i know why i had that pain and got that bulge in my elbow crook. It was just a grip thing . I put my hands a few cms wider and the problem is solved .

I’ll have to rethink my theory of ‘‘one grip widith to rule them all’’ …this will be annoying …

       24/12/2019

Bench Press:
-120kg/264lbs x 14, 9, 9, 8, 7, 8, 7, 8, 7, 7, 6, 7, 3

       25/12/2019

Deadlifts:
-200kg/440lbs x 7, 1, 1, 1, 1, 1, 2, 1, 2, 1, 2, 1, 1, 1, 1, 1, 2, 1, 3, 1, 1 = 33 reps

Merry Christmas!

     26/12/2019

Back Squats:
-160kg/352lbs x 8, 5, 5, 5, 6, 5, 5, 5, 6 = 50 reps

1 Like