ExRx.net

29th December 2011

Box Squat 3x5
80kg

Deadlift 2x5
115kg (253lbs.)

Deficit Deadlift 2x5
75/85kg (165/187lbs.)

Landmine Rotations 4x10
Barbell + 5kg

Box Jumps 3x3

The Box Squat was way lower because I finally arranged a low-enough box for myself. It's somewhere along 15 inches high (38cm) and I can adjust it like +/- 5cm if I want to, but that height seems appropriate. Wasn't easy, but I will probably load 5kg into the next one.

The Deadlifts are draining. It's the hardest exercise on the program, but also very rewarding to pull over 1.5xbw numbers for 10 total reps. The deficit dl I'm still practicing, and one thing came in mind regarding form. Is the form more like conventional deadlift, or resembling romanian DL?? How much do I flex my knees?

I also decided to include core work to the program, just to see and feel what the hype is all about. Felt alright, will continue to do them.

_________________
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31st December 2011

Bench Press 3x5
62.5kg (138lbs.)

Dead Bench
2x1 x 57,5kg
6x1 x 55kg

Row 3x5
57,5kg

Landmine Rotations 4x10
27.5kg (Bar+7.5kg)

This was a great workout to end the year with. The bench has never been better. I don't know wether it's because I've been doing the dead bench, or because I wore headphones with some super-adrenaline music coming from, but that weight has never felt so light. I wasn't even close to failure and was hyped-up as hell on that one. I think I've found my drive. Now, if I can bring that to every movement of every workout, I'll be breaking PR's without mercy. This was one the moments when I wasn't afraid of the weight, but the weight was afraid of me.

_________________
Prove the impossible!

2nd January 2012

AM Workout:

Box Squat 3x5
85kg (187lbs.)

Deadlift 2x5
117kg (257lbs.)

Snatch-grip Deadlift 2x5
90kg (198lbs.)

Box Jumps 3x3
circa 80cm/31.5 inches


PM Workout:

Decline Bench Press
5/7/10 60kg (132lbs.)
3x3 70kg (154lbs.)

DB Incline Bench Press
10 x 20kg (44lbs.)
4 x 22.5kg
5 x 20kg

DB Flies
10/6/5 12.5kg

Low cable flies
4x10 10kg


Oh man. The second work out was because a friend and a classmate of mine asked me to come with him to the gym, and I thought, why not. I had spare time, and I didn't do chest or arms much on the morning. That guy is very strong, he can bench somewhere along 130kg and squat 200kg. So yeah, it's sometimes good to train with someone heaps stronger than you are. Still, a good, pec ripping session. What is weird is the lightness of the decline bench. I mean come on, I could do sets of 10 with 60, as with normal bench a month back I was suffering to get 5. Is it me getting stronger or the decline being lots easier? Also the 70kg 3x3 was pure gold for me.

_________________
Prove the impossible!

3rd January 2012

Squat
3/4 x 120kg
3 x 130kg
4 x 125kg

Block Pulls
5 x100kg
2/3 x 140kg
2 x 150kg
1 x 160kg
1 x 170kg

Step-ups
8 x 40kg
5 x 60kg
9 x 60kg

Same thing again, Trained with a friend today, and it's was time for a leg workout. Yeah I broke some important rules and did heavy squatting and deadlifting two days arow, let alone I did 3 workouts within 24 hours. Well, no matter, had a good and energetic workout nontheless. Block pulls were quite nice, I can pull quite big numbers compared to conventional Deadlifts (duh).

Now it's about time to have a few rest days.

_________________
Prove the impossible!

6th January 2012

Overhead Press 45kg (99lbs.)
4/5/4

Chin-ups
5x3 with 30sec. rest. After that 2x2.

Upright Row 3x10/8
30kg

Landmine Rotations 4x10
30kg

Curl-up w/4kg DB
2x10

Leftover workouts from this week. Sunday is time for bench.
The overhead press was still hard with this weight, but I survived well, and probably after next week will progress on weight again.
The Chin-ups were tough cause of the minimium rest intervals between sets. I thought I would try that method also.

_________________
Prove the impossible!

8th January 2012

Bench Press 3x5
65kg (143lbs.)

Dead Bench 6x1
57.5kg (2min rest)

Row 3x5
60kg (132lbs.)

LMR 2x10
30kg

New rep/set record on the bench. The last time I benched 65kg was 2nd december, and then I managed to press 4/3/3. Now I benched 3x5. A month ago that wasn't even my 5RM, now I can press three sets of five with it. Needless to say, I'm happy with the results of these programs this far.

_________________
Prove the impossible!

10th January 2012

Box Squat 3x5
90kg (198lbs.)

Deadlift 2x5
120kg (264lbs.)

Deficit DL 2x5
80kg/85kg

Landmine Rotations 4x10
30kg

Holidays over and school started again yesterday. Having a physiology exam coming next week, so yeah, I instantly have something to do.

Here are the subjects I'm studying/completing for this semester: Motoric Learning(starts tomorrow), Understanding and teaching games, Health education (eagerly waiting for that), dance and gymnastics (rhytmic mostly for this semester). And then we have some studies on communications.

So yeah, a lot more reading/lecture based studying, the game coaching will be lots of exercise, since it's almost daily. Same goes with dancing, we are getting more advanced so it's getting more hard.

_________________
Prove the impossible!

13th January 2012

Squat 3x5
110kg (242lbs.)

Overhead Press 3x5
45kg (100lbs.) PR

Chin-up 4/4/4/3
1min 20sec rest

Upright Row 4x8
30kg

LMR 4x8
32.5kg

Broke the record on the Overhead Press, program seems to be very beneficial this far. I thought I would continue this routine for about to a lenght of 3 months/12 or so, do 1Rm tests, then crank up the intensity to either 3x3 or 5x3. Maybe the 5x3 first, then the 3x3. Do not know yet. Also I'm thinkin about adding snatches or cleans to program, to replace either overhead press or row. Will see, I have lots of time to think, it's only week five.

School has been busy, we have tons of stuff to do independently. We have to do a drug presentation for health education and keep a lecture to some upper school teens about still unknown subject. For motoric learning we are mostly researching and learning about childs development and growth, hence we are going to some pre-schools to play with some children, and I have to make some report about the sensitive periods of the childs growth. For learning and teaching games we have to keep an instructional/coaching hour of some game. Sweet. And that bloody physiology exam is coming also.

_________________
Prove the impossible!

15th January 2012

Bench Press 3/5/5
67.5kg (149lbs.)

Dead Bench 7x1
57.5kg (127lbs.)

Row 3x5
62kg

LMR 4x10
32.5kg

Still breakking records on the bench. That weird 3 on the first set was something of a very odd feeling. Nothing was right and my form was rubbish. Ass on the air, grip too wide and something wrong in general. Well, I didn't fail or anything, so I rest for 2 minutes and press two perfect sets. Couldn't be happier. I haven't had problem coming out of the hole since I started doing dead bench.

_________________
Prove the impossible!

17th January 2012

Box Squat 3x5
95kg (209lbs.)

Deadlift 2x5
122kg (269lbs.)

Snatch-grip Deadlift 2x3
90kg

Countermovement Box Jump 3x3
Height of the box right now is about 40 inches (1m), a bit under that. I increase it with about 5cm every exercise.

Curl-ups 4x10
7kg DB

Had my physiology exam today. It wasn't too hard, I'll pass easily. But a great grade? Not necessary, depends from the teacher. Not my favourite questions. Here be the exam:

1. A middle-aged overweight woman is looking to lose some fat. What kind of exercises would you recommend her, and what happens in her body(energy generation mainly. It's hard, we have this word in finnish, called energia aineenvaihdunta. It means the metabolism of the energy when translated very roughly).

2. A professional speed skater is in the olympic finals for the 500m skate. The duration of the event is about 34 seconds. What happens in the skaters respitatory system during the event? Describe the function and structure of the respitatory system.

3. The structure and function of the nervous system?

Large questions with only 1h 30min time answer. Bound to leave some important things out of the answer because of the hurry. Well, I'll pass, that's for sure.

_________________
Prove the impossible!

19th January 2012

Squat 3x5
115kg (253lbs.)

Overhead Press 3x4
47kg (103lbs)

Chin-ups 5/5/4
BW

Upright Row/LMR superset
3x9/ 3x8
30kg/35kg

Squatting lower than parallel gets really hard at this point. So I shall keep improving on that too. The Overhead press is a rep record for sure, maybe next week it'll grow to 3x5. And the chins are up as well, as I went so close to the 3x5 mark. That's cool.

_________________
Prove the impossible!

22nd January 2012

Bench Press 3x5
70kg (154lbs.)

Dead Bench 1x6
60kg

Row 3x5
62kg

Core Exercise (cable Lifts) 3x8
25kg

Rep record once again on the Bench. Almost failed on the last set this time. Trying to get the row form better, and lats more active, that's why the same weight as last time.

_________________
Prove the impossible!

24th January 2012

Box Squat 3x5
97kg (213lbs.)

Deadlift 4x3
100kg

Deficit Deadlift 2x4
90kg

CM Box Jumps 3x3

Landmines 2x10/2x8
35kg

Plus one set of alternating hand on gym ball push ups.

Had to take it a bit lower intensity on the deadlift, because I had three hours of dancing before the workout, and most of the dances latino, so it was very hard and weary on the hips and legs.

_________________
Prove the impossible!

27th January 2012

Squat 3x5
115kg (254lbs.)

Overhead Press 5/3/4
47kg (103lbs.)

Chin-ups 5/5/4
BW

Upright Row 10/10/9/9
30kg

Landmine 4x10
35kg

Okay, screw the one legged RDL, I saw a dude doing one-legged Clean and Press with like 45kg or somewhere along that. Seemed very dangerous to say the least.
Workout was a bit negative, I was tired and didn't get to the squat rack. I will blame the big meal half an hour before the workout. I work better when fasted or neutral. At sunday I will test the Chins for the February Challenge.

School is interesting. We are going to play with some children on the daycare center five times or so. Also we have to coach some Tennis/Badminton and table tennis). On the account that I'm really not that good at those things, it will be very interesting. I have to do a research about unconscious learning. On the matter that can one learn/automatize a skill unconsciously.
And the anatomy exam went great. The grading was from 1 to 5, as 5 being the best. I got myself a 5. So yeah, that is now cleared.

_________________
Prove the impossible!

29th January 2012

Chin-ups RM TEST
8 reps

Bench Press 4/3/2
72.5kg (160lbs.)

Dead Bench 6x1 (30s rest)
55kg

One-Arm DB Bench Press
10 x 10kg
10 x 12kg
2x10 x 15kg

Did the Chins today for next months challenge. 8 reps. 8 as clean as I could do reps. That's good.
I didn't get everything on the bench today. Something was missing, especially on the last set. Still, a good result, but I'm aiming to totally break it next week. I also did higher volume Dead Benching, if you could say that. Lower weights, less rest and more explosivity.

Core-training experiments continue, and the One arm benching felt really good and will definitely go to my core training list. I think it would be awesome for bench day anyway.

_________________
Prove the impossible!