yesterday’s lifts.
another day in the books, another day where i hate split squats with a burner passion, now more then ever. That must mean they work right? RIGHT???
10 minute walk on treadmill, stretching, et. band work
Split squats 3x5 30kg (3rd set i went to deep, lost balance, fell to the side, plates fell off, i died inside.)
Feet up bench 3x5 70kg
fly’s 3x5
seal rows 3x8
face pulls 3x8
tricep pushdowns superset w/ bicep hammer curls got a SICK pump. I felt like a bodybuilder after that.
Split squats work. They sure do suck though.
Meet got moved up by two months, 2 months more to get stronger. Will be good.
However, i’m kind of disappointed since i was looking forward to the meet. A well.
squat: did a pretty comfortable single at 160 kg. wanted to move up, but nah.
Bench: 4x5 close grip 80kg
z-press : 30kg
Romanian deadlifts : 90kg 4x5
Rows 4x8 70kg
Super set:
Leg curls w/ leg exstension 4x12
Got a nice quad pump, to the point where it actually hurt. Felt good.
Also working on a cool illustrator type project i’ll probably post tomorrow when it’s finished.
Like i said, i did some stuff
10 minute incline treadmill walk (@MarkKO i’m starting to think incline walking is the secret to big calves. Insane calf burn. now to see if it works…)
Single leg leg press
renegade rows
hyperexstensions
incline benchpress
seated rows
pendlay rows
floor press w/dumbells
facepulls
tricep pushdown
barbell curls (and some light hammer curls.)
Ab wheel rollout, Finally got to feel the ab burn during the exercise.
This video helped a ton. (iknow abs are “made in the kitchen”) but this is a great video.
for reference later on
warmup
Squats
112,5kg x 5
122,5kg x 5
132,5kg x 5
142,5kg x 4 (because depth wasnt there last time.)
Bench
92,5kg 4x5
Deadlift
Absolute shit, i didn’t complete it. Im dead now.
time to rest, and next week the peek starts.
First day of peak!!! O wait i’m sick.,
Squat 0kg 0x0
drinking tea, 300kg 10x10
sleep 400kg 4x1
Lol. Hope you Get better soon man
thanks. Feeling heeps better, gonna be hitting the gym today.
Welp,forget mt previous post.
Went to the gym, hit a 150kg squat, which moved ok, wanted to go up to 157,5kg but missed it.
Also started feeling feverish right during the warmups.
Quit, went home had dinner and back into bed.
This week is now deload.
Dropped 3kg in a day to, probably not the best .
did a heavy pause squat of 160kg yesterday, Felt really easy.
Did some bench, just did a single at 90kg (did a 105kg single on wensday, was like easy. 2nd attempt.)
THen on to deadlifts.
Dead are feeling garbage, According to my training partner i have to get in the right mindset, and just pull it. So guess ITS A MINDSET?!?!
gonna do my regular program today.
DL is the first lift to go to shit when you’re run down or needing a deload. It’s not a mindset as such I don’t think, not to the extent that if you’re plain drained and tired getting psyched up won’t do any good. You’ll still not get a heavy pull.
Signed up for the “foto vakschool” . Which is a photography study.
Hopping to do that next year. Got a pretty broad spectrum of stuff i can do in the graphics world then.
Might try and learn one coding language just to be save, Haha.
Squat-
120kg x 4
130kg x 3
140kg x 2
150kg x 3 (video)
Squats is just feeling great. I love it.
Bench
90kg x 3
92,5kg x 3
95kg x 3 (video)
Bench is feeling pretty good, i feel like i’m better at singles and doubles, rather then sets of 3+
Deadlift
120kg x 5
130kg x 3
135kg x 3
140kg x 3
145kg x 3 (video)
Deadlifts feeling Ok, Think the deadlift trouble i’ve had recently is mostly in my head
These, where good.
Deadlift are back,
back in black
in the sack.
Warmup:
Some band stuff, “AKT? knee exstensions”
Squat:
160kg single @rpe 8,5 (Happy as hell with this…)
3x4 pin squat 100kg
Bench Comp style
2x100kg, 1x105kg, 1x105kg, 1x105kg
Deadlift
165kg single @ rpe 8,5! (even more happy with this. I think my shit deads where in my head.)
blockpulls (off a 20kg bumper)
5x145kg, 4x150kg, 3x155kg
pendlay rows
3x10 70kg
Often the case. Nice work.
Would you mind looking at the video’s if i post them tomorrow? I’m fairly sure its ok. But a way more experienced eye is always good!