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Ergebnis 91 bis 105 von 765

Thema: gago's Log

  1. #91
    Friday January 10th 2014

    Squat
    2x5 20kg
    3x40kg
    3x60kg
    3x80kg
    3x100kg
    3x120kg
    3x140kg
    3x150kg
    3x2 160kg

    Bench Press
    2x5 20kg
    5x40kg
    3x60kg
    3x80kg
    3x90kg
    1x100kg
    1x110kg

    Pullup
    5/8 BW

    Leg Curl
    5x30kg
    5x50kg
    5x65kg
    8x75kg

    Notes
    My heel still hurts. Nevertheless I worked out.

    Squats were heavy.

    Bench was good. I hit a new PR because I weigh less than anytime before.

    Pull-ups were easy. I tried them after more than six months without doing any kind of pull-ups.

    Leg curls were good.

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  2. #92
    Monday January 13th 2014

    Squat
    3x4 150kg

    Bench Press
    4/3/2 95kg

    Deadlift
    5x90kg

    Notes
    I worked out at a strength club which I want to join. There were competition barbells and weights being heavier than the stuff at McFIT.

    Squats were heavy.

    Bench was heavy, too.

    Deadlift was for technique and easy.

  3. #93
    Wednesday January 15th 2014

    Overhead Press
    5x10 40kg

    Deadlift
    5/3 150kg
    2x5 110kg

    Notes
    Overhead press was good. I did technique work.

    Deadlift was heavy because my hips were too high and my shoulders too much in front of the bar. I have to look more upward and my hips have to be lower. So lowered the weight and worked on my technique.

  4. #94
    Friday January 17th 2014

    Squat
    3x5 130kg

    Bench Press
    3x5 90kg

    Pullup
    2x8 BW

    Notes
    Squats were good. I worked on my form.

    Bench was good. Also technique work.

    Pull-ups were good.

  5. #95
    Monday January 20th 2014

    Squat
    5x10 85kg

    Leg Curl
    3x10 30kg

    Leg Extension
    3x10 20kg

    Hanging Leg Raises
    3x10 BW

    Notes
    I started the Juggernaut method.

    Everything was easy, except the hanging leg raises. Damn, my abs are so f*cking weak.
    Geändert von gago (31.01.2014 um 23:39 Uhr)

  6. #96
    Wednesday January 22nd 2014

    Bench Press
    10/10/10/10/12 60kg

    Chin-up
    10xBW

    Pullup
    5/4 BW

    Horizontal Back extension
    20xBW
    20x10kg
    20x20kg

    Notes
    Bench was good. My technique is better since I got advice in the strength club I joined.

    Rest was also light.
    Geändert von gago (31.01.2014 um 23:39 Uhr)

  7. #97
    Wednesday January 29th 2014

    Bench Press
    5x55kg
    5x60kg
    10/10/13 65kg

    Hanging Leg Raises
    3x10 BW

    Notes
    Bench was easy.

    Leg raises were hanging and also easy.
    Geändert von gago (31.01.2014 um 23:36 Uhr)

  8. #98
    Friday January 31st 2014

    Overhead Press
    5x40kg
    5x45kg
    5x50kg
    10/7/7 55kg

    Deadlift
    5x70kg
    5x80kg
    10/10/13/5 90kg

    Horizontal Back extension
    3x10 25kg

    Hanging Leg Raises
    3x10 BW

    Notes
    The spreadsheet calculating the weights was wrong. So I pressed too heavy and did not get my reps.



    Deadlift was better. When I lift the weight I lose tension in my back. The other guys said that it is not because I am too weak instead I have to work on my technique. So I did another set of 5 and my form was better. I pull conventional again after the weekend in London.



    Afterwards I did some accessory stuff.

    At the weekend I will read the ebook about Juggernaut Method 2.0 and create my own spreadsheet calculating the weights correctly.

  9. #99
    Monday February 3rd 2014

    Squat
    5x70kg
    3x90kg
    1x105kg
    18x115kg

    Leg Extension
    10x30kg
    10x35kg
    10x40kg

    Leg Curl
    10x30kg
    10x35kg
    10x40kg

    Hanging leg raises
    3x10 BW

    Notes
    My work weight on squats should be 112.5 kg. I used clamps and each of them weighs 2.5 kg ... The bar slipped off my back. Nevertheless I got 7 reps more and so I can increase my working max for the next wave.



    Accessory exercises were easy.

    Hanging leg raises were killing my abs.
    Geändert von gago (03.02.2014 um 22:38 Uhr)

  10. #100
    Wednesday February 5th 2014

    Bench Press
    5x45kg
    5x55kg
    5x62.5kg
    19x67.5kg

    Barbell Row
    10x60kg
    10x80kg
    10x90kg

    Hanging leg raises
    3x11 BW

    Notes
    Bench press was awesome. It was good to have a spotter because my right shoulder popped out or so and I could not press the bar any further.



    Rows were with a thumbless grip. The last set was heavy.

    Hanging leg raises were easier than after squats.

  11. #101
    Friday February 7th 2014

    Overhead Press
    15x52.5kg

    Deadlift
    67x5kg
    80x3kg
    92x1kg
    100x20kg
    6x100 5kg

    Pullup
    2x5 BW

    Leg Raises
    3x10 BW

    Notes
    Overhead press was good.



    Deadlift was hard. My form sucked after the tenth rep because my hips went up first and too high. So I did further sets and worked on it.

    Rest was easy, especially the lying leg raises.

  12. #102
    Monday February 10th 2014

    Squat
    5x60kg
    5x75kg
    10x90kg

    Leg Extension
    3x10 15kg

    Leg Curl
    3x10 15kg

    Hanging leg raises
    3x12 BW

    Notes
    After the realization phase there is the deload phase.

    I did five more reps in my final squat set than prescribed.

    Rest of the workout was light, too.

    Hanging leg raises were hard, especially the last set. I am going to do one more rep in each set every week.

  13. #103
    Wednesday February 12th 2014

    Bench Press
    5x35kg
    5x45kg
    10x55kg

    Barbell Row
    3x10 50kg

    Hanging Leg Raises
    3x13 BW

    Notes
    I could not resist and did 5 more reps on bench press ...

    Rows were easy.

    The last set of hanging leg raises was killer.

  14. #104
    Friday February 14th 2014

    Overhead Press
    5x27.5kg
    5x35kg
    7x42.5kg

    Deadlift
    5x60kg
    5x70kg
    10x80kg
    3x10 40kg

    Leg Curl
    10x20kg
    10x25kg

    Horizontal Back extension
    2x10 BW

    Hanging Leg Raises
    2x15 BW

    Notes
    Another light workout.

    After StrongLifts London I switched back to conventional deadlifts. The members of my strength club checked my technique and my lower back was slightly rounded, even in the starting position. I tightened everything and still could not get it straight. I used a deadlift calculator. It tells whether you are stronger using the conventional or sumo deadlift. My arms and my torso are so long that the answer was either. It does not matter whether I lift conventional or sumo. Since my lower back is straight in the sumo deadlift I pull sumo again. So I pulled light for technique purposes in some additional sets.

    Accessory exercises were light.

  15. #105
    Hier ist mein Juggernaut Method Spreadsheet für alle, die dieses Trainingssystem ausprobieren wollen.
    Angehängte Dateien Angehängte Dateien

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