T Nation

Tikotiko's Long Road to Nowhere


#1

Hi everyone!

I'm fat and weak (but handsome as hell) bastard from Finland. I've been training for something like 3-4 years (on and off) and I'm currently doing wsb-styled training. I like wsb because I can constantly change and tweak things and hit it hard day after day (I'm bloodthirsty viking who easily gets bored).

My current raw-records are:

Squat 145 kg (319 lbs)
Bench 100 kg (220 lbs)
Deadlift 180 kg (396 lbs)

Well, enough of chatting, lets get started.

Saturday 12.9.09 DE squat

Box squat 8x2x85kg
Sumo deadlift 2x1x160kg
Standing ab pulldowns 4x8
Weighted 45-degree Hyperextension 3x10

This was last de-workout of a 3 week wave. I did flat wave for squat(8x2x60%) and deadlift wave was like this:
week 1, 4x1x75%
week 2, 3x1x80%
week 3, 2x1x90%

This was last de-workout for lower body before testing new maxes. Deadlift percentages were high so I could work on my technique and speed with heavy weights before maxing out. And two singles with 90% were SO FUCKING EASY that I'm going to hit new pr soon..

p.s. I apologize for my shitty english :slight_smile:


#2

Monday 14.9.09 DE bench

Bench press 3x3x50kg, 3x2x60kg
Chest supported row 8x55kg, 8x60kg, 3x8x55kg
Triceps pushdowns 3x10
Db hammer curls 3x10

Didn't feel so good today..

Yesterday I had a massive hangover and I didn't sleep last night. I really feel like i've been ass-raped by a horny rhino.


#3

Tuesday 15.9.09 ME squat

Squat 1x95kg, 1x115kg, 1x125kg, 1x135kg, 1x145kg, (1x150kg)
Gm 3x5x75kg, 5x85kg, 5x90kg
Weighted situps 6x6

Almost made a pr, but 150kg didn't go deep enough.. I'm such a pussy.

It's time to deload. I'm gonna do only light assistance work and try to hit some personal records at the end of next week.


#4

Thursday 17.9.09

Narrow grip bench press 3x5
Bent over row 5x5
Seated DB power clean 4x12

I hate deloading..


#5

Friday 18.9.09

Zercher squat 4x6
Mini band hamstring curl 4x15
Barbell russian twist 4x10

Still hate deloading.. It's so fucking boring.


#6

Saturday 19.9.09 Upper body extra workout

Triceps extension 4x15
Bent over row 4x15
Curl 3x10
Upright row 2x15
Side raise 3x10

Did everything with a mini band. Nice pump.


#7

Monday 21.9.09

Bench press, worked up to a light single (60kg)
Db chest supported rows 3x10
Db military pres 3x10

Tuesday 22.9.09

Squat, worked up to a light single (90kg)
Deadlift, worked up to a light single (110kg)
45 degree back raise 3x10
Hanging leg raises 3x10

Feeling good. Going to max out on friday or saturday.


#8

Saturday 26.9.09

Squat
5x70kg
3x90kg
1x115kg
1x135kg
1x150kg (330,6lbs) PR

Bench press
5x50kg
3x70kg
1x80kg
1x90kg
1x95kg
0x102.5kg (225,9lbs)

Deadlift (sumo)

3x90kg
1x110kg
1x130kg
1x150kg
1x170kg
1x182.5kg (402,3lbs) PR
2x0x185kg

My bench is stuck. Gotta do something to that.. Squat and deadlift were easy. Lifted 185kg two times off the floor but didn't have enough power to lock it out.

During last 12 weeks my bodyweight has dropped from 95kg(209lbs) to 88,5kg(195lbs). That's nice :slight_smile:


#9

Monday 28.9.09 Me lower body

Gm 5x50kg, 5x70kg, 5x90kg, 5x105kg, 5x120kg pr
Stiff Legged Deadlifts (standing on a box) 2x6x70kg, 2x6x80kg
45 degree back raise 3x15
Pulldown Abs 5x10

Feeled bit tired (actually, i had a hangover). Still managed to hit pr in gm.


#10

Tuesday 29.9.09 Extra workout lower body

Gm with miniband 3x20
Bulgarian split squat 2x15
Single leg deadlift 2x15

Wednesday 30.9.09 Me upper body

Narrow grip bench press 5x40kg, 5x50kg, 3x60kg, 3x70kg, 3x80kg, 3x85kg pr
Military press 5x8x30kg
Bent-over row 6x50kg, 6x70kg, 3x6x60kg
Facepulls 5x10


#11

Thursday 1.10.09 Upper body extra workout

Push-ups 4x10
Bent-over row 3x15xminiband
Pushdowns 3x15xminiband
Curls 3x15xminiband
Side lateral raises 3x10xminiband

Friday 2.10.09 DE lower body

Box squat 8x2x85kg with 30kg of chains
Sumo deadlift 5x1x127.5kg
Suitcase deadlift 3x50kg, 3x60kg, 3x70kg
Db side bends 10x25kg, 2x10x30kg


#12

Sunday 4.10.09 De upper body

Bench 8x3x50kg, 2x5x60kg
Band assisted pull ups 5x10
Triceps superset:
a.Narrow grip floor press 3x5x60kg
b.Db lying triceps extensions 3x10x10kg

Monday 5.10.09 Me lower body

Box squat (2 inches below parallel)5x50kg, 3x70kg, 2x90kg, 1x110kg, 1x130kg, 2x1x140kg pr, 0x145
Stiff Legged Deadlifts (standing on a box) 6x70kg, 6x90kg, 6x100kg, 5x110kg
45 degree back raise 3x15
Pulldown Abs 5x10

Squats http://www.youtube.com/watch?v=Fyp484GAZSk&feature=channel_page

Tuesday 6.10.09 Extra workout lower body

Gm with miniband 3x20
Bulgarian split squat 2x15
Single leg deadlift 2x15

I hate single legged shit. My balance is fucked up :slight_smile:

Wednesday 7.10.09 Me upper body

Floor press 5x40kg, 3x60kg, 1x80kg, 1x90kg, 1x95kg, 1x100kg, 1x105kg, 0x110kg, 4x95kg pr, 5x90kg pr
Military press 5x8x30kg
Bent-over row 2x6x70kg, 3x6x60kg
Facepulls 5x10


#13

Thursday 8.10.09 Upper body extra workout

Db bench 3x20
seated cable row 3x20
Pushdown 3x20
Db shrugs 2x20
Zottman curls 2x20
+ rotator cuffs

Friday 9.10.09 DE lower body

Box squat 8x2x90kg with 30kg of chains
Sumo deadlift 5x1x127.5kg
Suitcase deadlift 3x50kg, 3x70kg, 3x65kg
Db side bends 3x10

Sunday 11.10.09 De upper body

Bench 8x3x55kg, 2x5x65kg
Band assisted pull ups 5x10
Triceps superset:
a. Narrow grip floor press 5x60kg, 2x5x70kg
b. Db lying triceps extensions 10x12kg, 2x10x10kg


#14

Monday 12.10.09 Me lower body

Deadlift (conventional)5x70kg, 3x90kg, 1x110kg, 1x130kg, 1x140kg, 1x150kg, 1x160kg pr
Stiff Legged Deadlifts (standing on a box) 6x70kg, 6x80kg, 6x90kg, 6x100kg
45 degree back raise 3x15
Pulldown Abs 5x10

I don't even remember the last time I did conventional deads. I have always feeled really uncomfortable deadlifting conventional style. So I just stopped doing them. I really have to start doing narrow stance lifting more, it works my lower back like nothing else.

Tuesday 13.10.09 Extra workout lower body

Gm 3x20
Bulgarian split squat 2x15
Single leg deadlift 2x15


#15

Tuesday 13.10.09 Extra workout lower body

Gm 3x20
Bulgarian split squat 2x15
Single leg deadlift 2x15

Wednesday 14.10.09 Me upper body

Bench, illegal wide grip 5x40kg, 5x60kg, 5x80kg, 5x82.5kg, 5x85kg pr, 5x70kg
Military press 3x8x30kg, 2x8x32.5kg
Bent-over row 2x6x70kg, 3x6x65kg
Facepulls 5x10

Thursday 15.10.09 Upper body extra workout

Push-ups, 90 reps
Facepulls, 130 reps
Pushdown, 60 reps
Side raises, 60 reps
+rotator cuffs


#16

Friday 16.10.09 DE lower body

Box squat 8x2x95kg with 30kg of chains
Sumo deadlift 5x1x127.5kg
Suitcase deadlift 3x50kg, 3x70kg, 1x75kg, 1x80kg
Db side bends 3x10

Sunday 18.10.09 De upper body

Bench 8x3x60kg, 2x5x70kg
Band assisted pull ups 5x10
Triceps superset:
a. Narrow grip floor press 3x5x70kg
b. Db lying triceps extensions 10x12kg, 2x10x10kg


#17

Hmm.. Maybe I should post something here.. It's been a while since I updated this log.. :smiley:

Still doing wsb. Nothing new there. I'm planning to do 3-5RM's on me-days for few months. Also gonna ditch sumo deads and do conventional pulls instead.

Monday 04.01.10

Deadlift 2x5x50kg, 5x70kg, 5x100kg, 3x120kg, 3x140kg, 3x160kg, 3x170kg, 3x180kg pr
Gm 3x6x75 + 30kg chains
Bulgarian split squat, front foot elevated 3x8
Hanging leg raises 4x6
Reverse cable side bends 3x8


#18

Wednesday 06.01.10

Floor press 3x60kg, 3x80kg, 3x90kg, 3x100kg pr , 5x80kg, 5x60kg
Narrow grip incline press 3x6x60kg
Chest supported row 6x60kg +10kg chains, 6x55kg +20kg chains, 6x50kg +30kg chains
Facepulls 3x12
Barbell curls 3x8
Db side raises 3x10

I was sick last week. Still feeling bit weak..


#19

Thursday 07.01.10

Pull ups 30 reps
Dips 30 reps
Mini band pushdowns 100 reps
Lifts with fatbar handle 3x50kg, 3x75kg, 3x100kg, 3x125kg
One hand lifts with fatbar handle 2x10x50kg

My forearms are sore.. :slight_smile:


#20

Friday 08.01.10

Box squat 8x2x110kg + 30kg of chains
Partial deadlift (4 inches below knee) 3x125kg, 3x135kg, 3x145kg + 30kg of chains
Pull Through 2x15
Standing ab pulldowns 4x8
Barbell russian twist 3x8

Sunday 10.01.10

Bench 3x2x65kg, 3x2x70kg, 3x2x75kg
Db incline press 3x6x30kg
Db row 2x8x30kg, 8x35kg
Db power cleans 3x12
Db hammer 3x8
Db side raises 3x10

Probably gonna change de-benching to re-work after next week. 3 weeks of repetition effort and after that 3 weeks of dynamic effort.. Or something like that. I'm not sure if I'm getting anything out from doing only de-work.