Druckbare Version
Danke!
Nein, das einzige, was ich dir sagen kann ist, dass ich etwa hüftbreit stehe und ca schulterbreit greife. Blick nach vorn oben, tief Luft holen und weg mit dem Krams.^^ Viel mehr Technik ist da bei mir eigentlich nie gewesen, außer eben viel Spannung im Rücken. Zudem forciere ich nicht mehr, tief zu starten. Ist immerhin keine Kniebeuge. Klappt bisher recht gut bei mir, denke ich. :)
Das probiere ich aus. Danke dir!
Monday August 26th 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
3x5 147.5kg
Bench
2x5 20kg
3x40kg
3x60kg
3x80kg
5x5 92.5kg
Row
2x5 20kg
5x60kg
5x5 97.5kg
Notes
Squats were good. I leaned a bit more forward and so I pushed more with the glutes and hamstrings on the way up.
http://www.youtube.com/watch?v=C8GxxWgNM3I
Incline bench press was good. I got all reps! The last time I stuck at this weight. In the next workout I am going to break through my old plateau. I locked the weight out on my own.
Rows were heavy in the first three sets because I pulled the bar against my rib cage and not against my chest. In the starting position the bar has to be over my toes.
Wednesday August 28th 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
3x5 150kg
Press
2x5 20kg
3x40kg
3x60kg
5x5 70kg
Deadlift
5x60kg
5x100kg
5x140kg
5x160kg
Notes
Squats were good. I have to lean forward like in the first two sets. In the third rep I was too upright in the first two reps. Leaning forward makes pushing from the posterior chain on the way up.
http://www.youtube.com/watch?v=lk4ctwvy_aQ
Overhead press was heavy, especially the last set. In the last set I lost a bit control in the first rep in pressed the weight in a J curve. So the other reps were even harder.
Deadlift was good. I used a pair of gymnastic shoes.
http://www.youtube.com/watch?v=n0k2dl6r6CE
Friday August 30th 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
3x5 152.5kg
Bench
2x5 20kg
3x40kg
3x60kg
3x80kg
5x5 95kg
Row
2x5 20kg
5x60kg
5x5 100kg
Notes
Squats get heavier. I need this belt. I have to wait for it two more weeks. My limiting factor is the core. I could not lean so much forward the whole time because of my core.
http://www.youtube.com/watch?v=YJoldiLwud0
Incline bench was heavy. Marco Sura was my spotter. He told me that I have to lower the seat because else I am too close to the pins. So I did and the last set was better than all the sets before. :)
Rows were heavy. The first set was crap because I pulled against my rib cage or something else, it was too low. I have to push out my chest more to remain a flat back.
http://www.youtube.com/watch?v=LZSU0h-tC4w
Monday September 2nd 2013
Squat
2x5 10kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
3x5 155kg
Press
2x5 20kg
3x40kg
3x60kg
5x5 72.5kg
Deadlift
5x60kg
3x100kg
3x140kg
1x150kg
5x162.5kg
Notes
Squats were good. I pushed my knees more out and it worked better. Furthermore I just pointed out my feet slightly, about 20 to 30 degree.
http://youtu.be/9XGSD0lnT60
Overhead press was awesome. This time I got all reps. The last reps were the easiest because I pressed in a straight line near my body. The bar has to rest slightly under my collar bone in the bottom position. This is the best position.
http://www.youtube.com/watch?v=jQVwtviZwvA
Deadlift was heavy. The last rep was total crap because I could not hold the pressure in my stomach.
http://www.youtube.com/watch?v=AdQz2zkq0L4
Wednesday September 4th 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
3x5 157.5kg
Bench
2x5 20kg
3x40kg
3x60kg
3x80kg
4/4/4/3/3 97.5kg
Row
2x5 20kg
5x60kg
4/3/3/2/3 102.5kg
Notes
Squats were heavy and awesome. Marco Sura checked my form and everything was great.
http://www.youtube.com/watch?v=UHXNmzbzSUM
Incline bench press was frigging heavy. I got only four reps in the first set. The other sets also sucked. Furthermore the weight is almost my body weight.
Rows were heavy, too. My form sucks. I missed reps.
I got an email regarding my belt. Inzer has problems with the production, so it comes between begin and mid of October. http://strongliftsinnercircle.com/fo...foro/clear.png
Tomorrow I am going to buy the ultimate StrongLifts hooded zipper Mehdi is wearing in the workout B video. After I did that I am going to take over the world. :D
Friday September 6th 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
1x150kg
3x5 160kg
Press
2x5 20kg
3x40kg
3x60kg
5/5/4/3/3 75kg
Deadlift
5x60kg
5x100kg
5x140kg
1x150kg
5x162.5kg
Sumo Deadlift
5x100kg
5x140kg
5x162.5kg
Notes
Squats were good. I got all reps.
http://www.youtube.com/watch?v=_CugGzrrBgQ
Overhead press was heavy. In the first set I did not press in a straight line. Crap! I have to concentrate on pressing in a straight line! While pressing in a straight line I feel my abs really hard and use more my shoulders. I missed reps in the last three sets. :(
http://youtu.be/5SX-MxpJPe8
Deadlifts were good. I was closer to the bar with my shins and it was great. I lifted the same weight as Monday because I pulled to much with my back on Monday. Dropping the bar after each rep and rebuilding the tension helped me.
http://youtu.be/y1TE2SNW2gU
Right after deadlifts I tried sumo deadlifts. Sumo deadlifts were frigging awesome! I felt my glutes and my core so hard. I think sumo deadlifts work my core, especially my lateral abs. I never felt my lateral abs so hard on conventional deadlifts.
http://youtu.be/geGPNDRK-j0
Today there was a discussion in my course about losing weight and I said that strength training ultimate weapon against too much weight. My opinion was destroyed with the cardio myth and said my opinion is wrong. I hate that!
Monday September 9th 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
1x150kg
3x5 162.5kg
Bench
2x5 20kg
3x40kg
3x60kg
3x80kg
1x90kg
5/4/3/3/2 97.5kg
Row
2x5 20kg
5x60kg
5x5 90kg
Notes
Best squats ever! I improved my squats so hard in the last weeks. My knees were out the whole time and I inhaled as much as I could in my belly and so I got all reps because this is the natural belt. I felt my abs so hard.
http://www.youtube.com/watch?v=pBwo1G4XdGE
Incline bench sucked! I got one more rep in the first set than the last time. I am going to switch to flat bench press in the next workout.
I deloaded on rows because my form was so bad the last time. Today I pulled with my arms and not with my back. So form has improved! :)
Wednesday September 11th 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
1x150kg
3x5 165kg
Press
2x5 20kg
3x40kg
3x60kg
5/5/5/4/4 75kg
Deadlift
5x60kg
5x100kg
5x140kg
5x165kg
Notes
Squats were awesome! The first set was crap and all others were great. I used chalk on my back, so the bar does not slip off.
http://www.youtube.com/watch?v=LYUcEmJCh5k
Overhead press was better than the last time because I got more reps. I have to push in a straight line near my body!
I did sumo deadlifts again. I think they have more potential for me. In the last rep my hips went up first and so I pulled with my back, crap! I leaned too much forward in the last rep and so I pushed out of my quads. I have to push with my glutes and hamstrings in all reps!
http://www.youtube.com/watch?v=DYXi8iSPUeA
Friday September 13th 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
1x160kg
5/5/4 167.5kg
Bench
2x5 20kg
3x40kg
3x60kg
5x5 80kg
Row
2x5 20kg
5x60kg
5x5 92.5kg
Notes
Squats ... first set was good ... second set was good ... third set fuck fuck fuck! I missed the last rep. :( On Monday I will catch you last rep! That is proof!
http://www.youtube.com/watch?v=_oGDMBbruf4
As I said I switched from incline bench to flat bench. It felt good!
Rows were good. I have to pull more with my lats instead of my arms sometimes. So the last three sets were the best.
Monday September 16th 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
1x160kg
3x5 167.5kg
Press
2x5 20kg
3x40kg
3x60kg
5/5/4/3/3 75kg
Deadlift
5x60kg
5x100kg
3x140kg
1x160kg
5x167.5kg
Notes
Squats were good! I good all reps and the next session will be the day of reckoning. :D
http://www.youtube.com/watch?v=gyDP8rnfanE
Overhead press was heavy! I missed reps, so I have to deload. This is my second deload on overhead press.
Sumo deadlifts were heavy, too. My hips went up first. That is total crap because so I pulled with my back. Furthermore I leaned too much forward and so I had a bad leverage. Crap! I should not exhale on the way up because so my natural belt gets lost. In the next workout I will wear my gymnastic shoes for deadlifts. Maybe it is something mental that I have to feel the ground.
http://www.youtube.com/watch?v=i2VAz9rgTgY
Wednesday September 18th 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
1x160kg
3x4 170kg
Bench
2x5 20kg
5x40kg
5x60kg
5x5 82.5kg
Row
2x5 20kg
5x60kg
5x5 95kg
Notes
I hesitated too long while unracking the bar. Then my right feet was positioned wrong and I had to correct it. So the first set was crap! Recording squats from the front is total crap because there is a wall and you see only my knees. Front view looks so crappy. :D I did not know that my grip is this narrow. It feels good and that counts.
http://www.youtube.com/watch?v=mgLg1o6f8-0
On the bench I arched my back. I hold tension during the whole lift and pressed from the lower end of my chest bone as Marco Sura recommended. Bench felt so easy with this technique.
Rows were good! I also pulled the weight to the lower end of my chest bone and so it felt easier because I pulled more with my lats.
http://www.youtube.com/watch?v=_Nh9g3kevA8
Friday September 20th 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
1x160kg
3x5 170kg
Press
2x5 20kg
3x40kg
3x55kg
5x5 67.5kg
Deadlift
5x60kg
5x100kg
3x140kg
3x160kg
3x3 170kg
Notes
Squats were awesome! I got all reps. :) I have to hold tension the whole exercise, so the last set was the easiest.
http://www.youtube.com/watch?v=g8qCB92ekSw
Overhead press was good!
Deadlift sucked! Marco Sura figured out my problem: I do not hold tension in my core and so my lower rounds. Furthermore my hips go first. So I pull more with my back. Crap! I did two sets sumo deadlift (the last rep of the first set was the crappiest ever!) and then I did one set conventional. I think sumo deadlifts and squats on one day do not work when the squat weight is on the top.
I am going to lower the weight by 10% and fix my deadlift. I fixed my squat and now it is time for fixing my deadlift. Moreover I go back to the conventional deadlift because the rounded back problem does not come from my height. It is a common problem I have.
http://www.youtube.com/watch?v=0pMB_od_D-I
http://www.youtube.com/watch?v=6hXH3KvSPZQ
http://www.youtube.com/watch?v=3CfTq1yTYtc
Monday September 23rd 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
1x160kg
5/4/4 172.5kg
Bench
2x5 20kg
5x40kg
3x60kg
3x75kg
5x5 85kg
Row
2x5 20kg
5x60kg
5x5 97.5kg
Notes
Squats were awesome! My glutes were already pumped up after the first set. :D Marco Sura told me to inhale more before each rep. So did I and I was stronger in the core.
http://www.youtube.com/watch?v=ynyLvpvWtrY
Bench was awesome, too! I arched my back, lowered the bar to the lower end of my chest bone and had my chest under tension the whole lift. In the first three sets Marco Sura was my spotter because the pins are a bit too high for unracking on my own as you can see in the last two sets.
http://www.youtube.com/watch?v=g2I0UxS-SFw
Rows were good! I think the bench technique and benching flat helps to improve my rows. I pulled to the lower end of my chest bone and so I used my lats. Before my deload I did not pull this way and so I pulled with my shoulders.
http://www.youtube.com/watch?v=SXryCXKsazY
Wednesday September 25th 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
1x160kg
1/3/3 172.5kg
Press
2x5 20kg
3x40kg
3x60kg
5x5 70kg
Deadlift
5x60kg
5x100kg
5x120kg
5x140kg
5x152.5kg
5x100kg
Notes
No desire to log this workout! I failed on squats. Today I had to squat in the crappy squat rack instead of the power rack. The pins are way to low or to high and so I had to do a half squat for the lockout. That sucked! And all because of such a dumbass needed the power rack for squats and deadlifts. Even after that asshole finished his squats I asked if we could change the racks because he was doing deadlifts and his answer was "no, I was first here". I hate those guys. He squatted 90 kg/198 lb with a senseless bodybuilding belt at body weight about 100-110 kg/220-243 lb ... He do better by hanging himself with his belt.
Overhead press was good.
Deadlift was not so good. I did several sets and now I saw that my hips are too high and so I pulled with my back. Crap! I have to work on that.
http://www.youtube.com/watch?v=S8pE5NyCIlA
Friday September 27th 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
1x160kg
1x170kg
1x175kg
1x180kg
1x182.5kg
1x185kg
2x7 140kg
Bench
2x5 20kg
5x40kg
5x60kg
1x80kg
5x5 87.5kg
Row
2x5 20kg
5x60kg
5x5 100kg
Notes
Squats were just awesome! I maxed out, still without a belt. I noticed that my knees were straight during all maxes. Afterwards I did two fast sets. I wanted to do ten reps in the first set, after the seventh rep my left wrist bent. So I racked the weight. Then I did another set with seven reps. I think StrongLifts' five rep scheme is ideal for technique, muscle mass and strength. Next time I would do three sets of five after a max.
http://www.youtube.com/watch?v=_4MacvvBCKw
http://www.youtube.com/watch?v=9rhbb-uuhAA
http://www.youtube.com/watch?v=7afRPMlihLQ
http://www.youtube.com/watch?v=NfdnU5d7GnQ
Bench was awesome! Just unracking the weight without a spotter is crap because the pins are a bit too high. So I had to struggle to get the bar over the pins. I felt my chest very well.
Rows were heavy! The first set was crap because I pulled too high. The other sets were better.
Tolle Videos und tolle Kraftwerte , schaut gut aus ! :daumen:
Monday September 30th 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
1x160kg
3x4 172.5kg
Press
2x5 20kg
3x40kg
3x60kg
5x5 72.5kg
Deadlift
5x60kg
5x100kg
5x140kg
5x155kg
Notes
Squats were so hard! I missed reps. Time for a deload.
http://youtu.be/6bLmlMjkRzI
Press was heavy after squats because I could not use my glutes so good.
Deadlift sucked! The fucking bar rolled away when I went down. In my last session it was the same. So my angle is crappy and my back is not flat. I have no clue how I can fix that! It is really annoying.
http://www.youtube.com/watch?v=KWnJfNZQ2fU
Wednesday October 2nd 2013
Squat
2x5 20kg
5x50kg
5x80kg
5x110kg
5x140kg
3x5 155kg
Bench
2x5 20kg
5x40kg
5x60kg
3x80kg
5x5 90kg
Row
2x5 20kg
5x60kg
5x5 102.5kg
Notes
Squats were heavy, even after the deload. I went about one or two inches deeper than the last time and so it was heavier. I cannot believe that one or two inches deeper making the weight this heavy.
http://www.youtube.com/watch?v=OwWmKuL1KSk
Bench was awesome! In the second set unracking the weight went a bit wrong because the bar hung on the safety pin on the right and it was difficult to get it over it. In the third set a trainer helped unracking the weight and he pulled the bar towards my head. So I had to reset it to the line where I push. Then Marco Sura entered the gym and was my spotter. He did everything right. :D
http://www.youtube.com/watch?v=WxI3PyrTqX4
Rows were heavy.
http://www.youtube.com/watch?v=ATulq9slDHA
Friday October 4th 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
1x150kg
3x5 157.5kg
Press
2x5 20kg
3x40kg
3x60kg
5x5 75kg
Deadlift
5x60kg
5x100kg
5x140kg
1x150kg
5x157.5kg
Notes
Squats were good! Squatting was easier than in the last session. :)
http://www.youtube.com/watch?v=5_j1r9rGPOw
Overhead press was heavy. I pushed my chest out and it felt better. I got all reps. That weight was my last plateau.
Deadlift sucked! My hips were lower than the last time. I have problems with getting my back straight.
http://www.youtube.com/watch?v=5z8mFTQzvYA
Monday October 7th 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
1x150kg
3x5 160kg
Bench
2x5 20kg
3x40kg
3x60kg
3x80kg
5x5 92.5kg
Row
2x5 20kg
5x60kg
5x5 105kg
Notes
Squats were good! My stance was a bit too wide and in the last reps my knees came in. Crap!
http://youtu.be/P0ZLnBebG-E
Bench press was awesome and heavy! I have to accelerate the bar more.
Rows killed my lats and forearms! It was heavy and maybe my form was not the best.
Wednesday October 9th 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
1x150kg
3x5 162.5kg
Press
2x5 20kg
3x40kg
3x60kg
4/4/3/3/3 77.5kg
Deadlift
5x60kg
5x90kg
5x120kg
3x150kg
5/3/1 160kg
Notes
Squats were good! I think I went deeper than the last times and so it was even harder to get out of the hole. Looking down during squats causes that I go deeper as usual. Therefore I felt my glutes and hamstrings so heavy. In the last set I looked up and so I did not go as deep as in the first two sets. When I went too deep it felt like squatting low bar and sometimes I was leaning too much forward making it harder to come up. I have to work on that and in the next session I am going to film all sets from the side.
http://www.youtube.com/watch?v=QZX-DzTxQl8
Overhead press was frigging heavy! I missed reps in all sets. Again I could not activate my glutes because they were already dead from squats. I think I press in a J curve in the last sets making it harder to get the bar up. It was too far away from my center of gravity and so I leaned too much back. Crap!
Deadlift was better than the last time! I figured out that I have no pressure in my belly and so my core is insecure. Furthermore I have to narrow my stance because else my arms are slightly bent and so they are not fixed. End was that I pulled again to much with my back. As you can see I did not do any real lockout because the bar was already near my hips. I think this is because of the lack of abdominal pressure. I locked out by leaning back.
To do list for the next time:
1. Get as much air as possible in my belly for abdominal pressure.
2. Leaning back.
3. Looking down.
4. Pushing the floor away.
5. Pushing my hips forward.
http://www.youtube.com/watch?v=eQyf2hZJkec
Friday October 11th 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
1x150kg
3x5 165kg
Bench
2x5 20kg
3x40kg
3x60kg
1x80kg
1x90kg
5x5 95kg
Row
2x5 20kg
5x60kg
5x5 107.5kg
Deadlift
5x60kg
3x5 100kg
Notes
Squats were good! I went very deep and so I was leaning forward sometimes when I came out of the hole. I have to work on that.
http://www.youtube.com/watch?v=xYmVtf97ggQ
Bench press was awesome! The weight was easier to handle than in the last session. I pushed my body away from the bar, so I had tension in my whole body and the weight felt lighter. Really interesting that this technique makes a significant difference.
Rows were heavy!
Then I worked on my deadlift technique. I pushed the floor away and practiced the lockout.
http://www.youtube.com/watch?v=cK2dlCccD1s
Monday October 14th 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
1x160kg
5/5/4 167.5kg
Press
2x5 20kg
3x40kg
3x60kg
4/3/2 77.5kg
Deadlift
5x60kg
5x90kg
1x120kg
Notes
Fuck! I missed the last rep on squats and that should not be the worst thing in that workout.
http://www.youtube.com/watch?v=NGF--mNcpoY
Overhead press was heavy. In the second set I tweaked my neck so hard that it still hurts when I am writing this post. I tried another set. Bad idea! I think I tweaked my neck because my forearms were in a bad position, so I leaned too much back and pushed with my neck. I have to work on my arm position.
I tried deadlifts. My neck hurt the whole time. I could not concentrate on the deadlift technique. So I stopped and went home.
Wednesday October 23rd 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
1x160kg
5/4/4 167.5kg
Bench
2x5 20kg
5x40kg
3x60kg
3x80kg
1x90kg
4/4/3/3/3 97.5kg
3x3 80kg
Row
2x5 20kg
5x60kg
2x90kg
3x5 95kg
Notes
Squats sucked! I think I went deeper and leaned more forward, so I pushed more with my quads. The last set was with belt. I made it too tight. Crap! I felt my quads during the whole workout.
Bench sucked! I missed reps in all sets. Afterwards I did a triple with a lighter weight and even that felt heavy. I could not push so heavy with my legs because my quads were already destroyed.
Rows sucked! I did not try my old weight. I did a deload. I have to work on my technique.
Saturday October 26th 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
2x150kg
5/3/2 160kg
Press
2x5 20kg
5x40kg
3x50kg
9/5/3 60kg
Deadlift
5x60kg
5x90kg
5x120kg
5x140kg
Romanian Deadlift
10x60kg
5x90kg
5x120kg
3/1 140kg
Notes
Slept bad and less in the last days and ate bad.
Squats were hard. It is hard to increase the reps although the weight was lighter.
http://www.youtube.com/watch?v=naluoln1ie4
Overhead press was good!
Deadlift sucked! I think my core is too weak and so my back rounds. Next time I go back to 100 kg/220 lb and go from there.
http://www.youtube.com/watch?v=Q014F_wah1I
I did Romanian deadlifts to practice the lockout.
Friday November 1st 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x140kg
3x5 150kg
Bench
2x5 20kg
5x40kg
3x60kg
8/8/9 80kg
Row
2x5 20kg
5x50kg
10/8 80kg
Notes
I slept bad and ate very less and lost weight. Avoid that! My week was very stressful: Monday: printed my bachelor thesis and sent it to my university, Tuesday: moved to another city, Wednesday: did stuff in my new apartment ...
Squats were heavy. I squat with my back turned to the mirror because in the past I judged my depth by looking in the mirror.
Bench was good! I worked on my technique and did more reps and less sets.
Rows were good! Same as bench.
Sunday November 3rd 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
3x5 152.5kg
Press
2x5 20kg
3x40kg
3x50kg
9/5/3 62.5kg
Deadlift
8x60kg
5x90kg
5x120kg
7/3 140kg
Notes
I did all exercises facing away from the mirror.
Squats were heavy! I have to push more from my glutes and hamstrings.
http://www.youtube.com/watch?v=USQfbitmcrs
Overhead press was good! I have to squeeze my glutes the whole time!
http://youtu.be/PYp6TAxXQiE
Deadlift was good! Still working on my technique, especially my lockout. I looked down because I had no mirror in the front, so my lockouts were better. :) The the last 3 reps in my work set were crap because I my hips were too high and I pulled with my back.
http://www.youtube.com/watch?v=DB-MDnpO_OQ
I did another set with the same weight and added chains. I will do that also in my next session. Chains help to improve my explosiveness.
http://www.youtube.com/watch?v=BswnTGt468E
There is a good video about the deadlift by Brandon Lilly and his advice helped me.
http://www.youtube.com/watch?v=GzJf_brFmiw
Tuesday November 5th 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
3x5 155kg
Bench
2x5 20kg
5x40kg
3x60kg
1x80kg
3x8 82.5kg
Row
2x5 20kg
5x60kg
10/8 82.5kg
Notes
Squats sucked! Since some weeks I did not unrack the bar with tension in my whole body and so I could not breath good. My natural belt did not work because of that.
Bench was good! The ninth rep in the last set was assisted and does not count.
Rows were heavy! I used the same grip with as for bench. I pulled more with my back muscles than with my lats. A narrow grip makes me pulling more with my lats. I will continue with the wider grip.
Thursday November 7th 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
1x150kg
3x5 157.5kg
Press
2x5 20kg
3x40kg
3x50kg
8/6/3 65kg
Deadlift
8x60kg
5x90kg
5x120kg
8/3 142.5kg
11x120kg
Notes
Squats were better.
Overhead press was good. I have to squeeze my glutes. It is really hard after squats.
Deadlift was not so good. I think I started the lockout to late. The second workset was with chains again. I have to widen my stance slightly, so I can push better from the heels.
Monday November 11th 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
1x150kg
5/4/3 160kg
Bench
2x5 20kg
5x40kg
3x60kg
1x80kg
3x8 85kg
Row
2x5 20kg
5x60kg
10/8 85kg
Notes
Squats sucked! I think my technique has worsened or it is because I went deeper.
Bench was good! Ninth rep in the last set was assisted.
Rows were good!
Wednesday November 13th 2013
Squat
2x5 20kg
5x40kg
5x60kg
5x80kg
5x100kg
5x120kg
5x140kg
Press
2x5 20kg
3x40kg
3x60kg
7/5/4 67.5kg
Deadlift
5x60kg
5x80kg
5x100kg
5x120kg
3x140kg
5/5/5/3/3 145kg
Notes
Squatted light and worked on my technique.
Overhead press was heavy. I leaned back on the last reps ...
Deadlift was good, especially the sumo sets. Pulling sumo was easier again because I can go deep without any problems.
http://www.youtube.com/watch?v=4ND73DHFkaE
Friday November 15th 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
1x150kg
3x3 160kg
Bench
2x5 20kg
5x40kg
3x60kg
1x80kg
7/6/5 87.5kg
Row
2x5 20kg
5x60kg
10/8 87.5kg
Notes
Training at 6 AM. :D No meal before.
Squats were heavy and now I know why. It is because I squat deeper than any time before. I switched to 3x3.
http://www.youtube.com/watch?v=gX3HwGUaWsg
Bench was heavy.
Rows were heavy.
Monday November 18th 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
1x150kg
3x3 162.5kg
Press
2x5 20kg
3x40kg
3x60kg
6/5/4 70kg
Deadlift
5x60kg
5x90kg
5x120kg
3x140kg
5x147.5kg
7x120kg
Notes
Squats were heavy!
http://www.youtube.com/watch?v=9ZMZ_zSEt6g
Overhead press was heavy! I tweaked my neck again. :(
After heavy squatting pulling is even harder!
http://www.youtube.com/watch?v=54j6vRGah78
Wednesday November 20th 2013
Squat
2x5 20kg
2x3 40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
1x150kg
3x3 165kg
Bench
2x5 20kg
3x40kg
3x60kg
1x80kg
7/6/5 90kg
Row
2x5 20kg
5x60kg
10/8 90kg
Notes
Squats were good! My stance felt better and I pushed more with my glutes. Sitting back is the key!
https://www.youtube.com/watch?v=qGkXlybXfVU
Bench was good!
Rows were heavy!
Body weight is 94 kg.
Friday November 22nd 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x130kg
10x142.5kg
Press
2x5 20kg
3x40kg
2x10 50kg
Deadlift
5x60kg
5x90kg
5x120kg
3x140kg
3x5 150kg
Notes
Squats were awesome! Since I lost some weight I squatted more than 1.5x body weight for 10 reps. :)
https://www.youtube.com/watch?v=1hUcTqU_kzE
Overhead press was easy! I did not use much weight because of my neck!
Deadlifts were hard! In some reps my hips shot up first. I have to work on that!
https://www.youtube.com/watch?v=rsVo_EWmhb4
Sunday November 24th 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
1x160kg
2/2/1 167.5kg
Bench
2x5 20kg
3x40kg
3x60kg
1x80kg
6/5/5 92.5kg
Row
2x5 20kg
5x60kg
10/8 92.5kg
Notes
Squats were frigging heavy. I missed reps. I squatted 1.78x my body weight for reps and sets. I never did that before.
https://www.youtube.com/watch?v=S35tiUoTutw
Bench was also heavy. In the next workout I will press my body weight. http://strongliftsinnercircle.com/fo...foro/clear.png
Rows were good. My shins were perpendicular to the floor and so I had to widen my stance.
Tuesday November 26th 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x130kg
9x145kg
Press
2x5 20kg
3x40kg
3x50kg
10/8 60kg
Deadlift
5x60kg
5x90kg
5x120kg
3x140kg
7x152.5kg
7/4 122.5kg
Notes
Squats were good! The bar slipped a bit off my back. :( I missed the last rep. I aimed 10 reps.
https://www.youtube.com/watch?v=Vg9yEURthqI
Overhead press was good! In the last reps I tend to lean more back to get the reps.
Deadlift was heavy. I do not understand how other people can lift heavy for reps after heavy squats for reps.
https://www.youtube.com/watch?v=FEp51OGKZpQ
Saturday November 30th 2013
Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
1x160kg
3x3 167.5kg
Bench
2x5 20kg
3x40kg
3x60kg
3x80kg
1x90kg
5/4/4 95kg
Row
2x5 20kg
5x60kg
10/8 95kg
Notes
Squats were awesome! I nailed it. 1.8x body weight squat for reps. I am stronger than ever. I am a stronger version of myself and want to get even stronger.
https://www.youtube.com/watch?v=rH71Opn40rk
Bench press was awesome! I benched more than my body weight for reps.
Rows were good! Straight shins are a good indicator to row correctly. The bar was a bit too far away from my shins and so it was heavy because it was not in my center of gravity.