gago's Log

Saturday December 7th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
8/2 147.5kg

Press
2x5 20kg
3x40kg
3x60kg
1x80kg
0x85kg
10x60kg

Deadlift
5x60kg
5x90kg
5x120kg
3x140kg
1x150kg
5/3 155kg
10x125kg

Notes
I was in another McFIT gym and the bar was thicker than usual.

Squats were heavy and good! They busted my glutes.

https://www.youtube.com/watch?v=QUYCH_n26Uc

I maxed out my overhead press.

https://www.youtube.com/watch?v=k30dPlgZy-Q

Deadlifts were hard with the thick bar. I did a set of conventional deadlifts with perpendicular shins which did not work. My starting position was crap and so I pulled with my back.

https://www.youtube.com/watch?v=NbvgvlEPZPU

Monday December 9th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
2x3 120kg
3x140kg
2/1/2 170kg

Bench
2x5 20kg
3x40kg
3x60kg
3x80kg
1x90kg
3x5 95kg

Row
2x5 20kg
5x60kg
8/7 97.5kg

Notes
Squats were heavy! I missed reps.

https://www.youtube.com/watch?v=8WuOWxRMxlM

Bench was awesome!

Rows were frigging heavy.

Wednesday December 11th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
7/3 150kg

Press
2x5 20kg
3x40kg
3x60kg
8/5/3 65kg

Deadlift
5x60kg
5x90kg
5x120kg
2x3 140kg
1x150kg
6/1 157.5kg
10x127.5kg

Notes
Squats were heavy! Tried to get 10 reps in one set and failed. :(

https://www.youtube.com/watch?v=Su8DokPt5z0

Overhead press was good!

Deadlifts were hard! After pulling sumo I pulled conventional and my back was rounded. No idea, how to fix that.

https://www.youtube.com/watch?v=VBjFSwzgJ3s

Keep up the good work! :thumleft:

Saturday December 14th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
3x2 170kg

Bench Press
2x5 20kg
3x40kg
3x60kg
3x80kg
1x90kg
5/4/3 97.5kg

Barbell Row
2x5 20kg
5x60kg
8/7 100kg

Notes
Squats were heavy!

http://www.youtube.com/watch?v=lt63eFiSZcI

Bench was good! I benched more than my body weight for reps. :)

Rows were heavy!

Monday December 16th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
7/3 152.5kg

Overhead Press
2x5 20kg
3x40kg
3x60kg
7/5/3 70kg

Deadlift
5x60kg
5x90kg
5x120kg
3x140kg
1x150kg
7x160kg
10x130kg

Notes
Squats were heavy!

http://www.youtube.com/watch?v=cuFwdQghRMw

Overhead press was good!

Pulling was kinda hard because the bar was too far away from my shins during the first reps.

http://www.youtube.com/watch?v=jLpB43uoIYY

Thursday December 19th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
1x160kg
3x3 170kg

Bench Press
2x5 20kg
3x40kg
3x60kg
3x80kg
1x90kg
5/5/4 97.5kg

Barbell Row
2x5 20kg
5x60kg
8/7 102.5kg

Notes
Everything is mental! I got all reps at squats. "Easy, three reps", I said before every set and it worked.

http://www.youtube.com/watch?v=8cYsb7gZkio

I missed one rep at bench.

Rows were heavy. I have to pull the bar close to my body.

Sunday December 22nd 2013

Squat
2x5 20kg
3x40kg
3x80kg
3x100kg
3x120kg
3x140kg
8/2 155kg

Overhead Press
2x5 20kg
3x40kg
3x60kg
6/5/4 72.5kg

Deadlift
5x60kg
5x90kg
5x120kg
3x150kg
7x162.5kg
10x132.5kg

Notes
Squats were heavy! I got eight reps in the first set. :)

http://www.youtube.com/watch?v=L65rt6jRyLw

Overhead press was good! The fifth rep in the first set was hard because the bar was a bit to far away from my center of gravity and so I pressed in a J curve.

http://www.youtube.com/watch?v=VFEYWpkLeI8

Deadlifts were good!

http://www.youtube.com/watch?v=3JMQcPe0hr0

Tuesday December 24th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
1x160kg
3x2 172.5kg

Bench Press
2x5 20kg
3x40kg
3x60kg
3x80kg
1x90kg
3x4 97.5kg

Barbell Row
2x5 20kg
5x60kg
2x8 105kg

Notes
Squats were heavy!

http://www.youtube.com/watch?v=dORHXnWB17I

I tried a new setup on bench, feet more under the body. I missed reps. :(

Rows were hard.

Thursday December 26th 2013

Squat
2x5 20kg
3x40kg
3x60kg
3x80kg
3x100kg
3x120kg
3x140kg
1x150kg
2x5 157.5kg

Overhead Press
2x5 20kg
3x40kg
3x60kg
4/3/3 75kg

Deadlift
5x60kg
5x90kg
5x120kg
3x150kg
4x165kg
10x135kg

Notes
Squats were heavy. I aimed at ten reps and failed at the sixth rep ... :(

http://www.youtube.com/watch?v=OAVUWYOTMaY

Overhead press was hard!

Deadlifts were heavy!

http://www.youtube.com/watch?v=aJ_W3uvKI2w

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. http://strongliftsinnercircle.com/fo...foro/clear.png:( 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. http://strongliftsinnercircle.com/fo...foro/clear.png:D

Leg curls were good.

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.

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.

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.

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.

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.

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.

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. http://strongliftsinnercircle.com/fo...foro/clear.png So I pressed too heavy and did not get my reps.

http://www.youtube.com/watch?v=sdnPjg_8-Gc

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. http://strongliftsinnercircle.com/fo...foro/clear.png

http://www.youtube.com/watch?v=MKQSFgwMAW8

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.

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.

http://youtu.be/uuMWo8WzTtM

Accessory exercises were easy.

Hanging leg raises were killing my abs.

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.

http://www.youtube.com/watch?v=gzNKwD_JCZM

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

Hanging leg raises were easier than after squats.

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.

http://www.youtube.com/watch?v=f-YjWrJLq4I

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.

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.

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.

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.

Hier ist mein Juggernaut Method Spreadsheet für alle, die dieses Trainingssystem ausprobieren wollen.

Monday February 17th 2014

Squat
8/8/8/8/12 105kg

Leg Extension
3x10 40kg

Leg Curl
3x10 40kg

Hanging leg raises
3x13 BW

Notes
Today I started my 8s wave.

Squats were good. Rest between the sets was about 1 m 30 s.

http://www.youtube.com/watch?v=AXx3nhqS0mM

Leg extension was kinda hard in the last set.

Leg curl was easy.

Hanging leg raises were easier after the weekend.

Wednesday February 19th 2014

Bench Press
8/8/8/8/12 65kg

Pullup
7/4/3 BW

Hanging Leg Raises
15xBW

Notes
Bench was good.

Friday February 21st 2014

Overhead Press
8/8/8/8/10 47.5kg

Deadlift
8/8/8/8/12 95kg

Pullup
5/5/3 BW

Hanging leg raises
4x10 BW

Notes
That was a tough workout.

The last set on overhead press was kinda hard.

The last reps on deadlift did not have the best form. I lost the grip after the 8th rep and used a mixed grip in the further reps. I have to wear weightlifting socks in every deadlift session to the health of my shins.

The first set of pull-ups was better than in the last workout because my body was closer to the bar.

Hanging leg raises was the easiest part of the workout.

Yesterday I ate 5.5 kg bananas (weight is without peel) and nothing but bananas.

Wednesday February 26th 2014

Squat
8/8/10 117.5kg

Bench Press
8/8/10 72.5kg

Hanging leg raises
3x10 BW

Notes
I am a bit ill since last Friday. So I skipped the Monday workout and did squats today. It was good.

https://www.youtube.com/watch?v=c7zk92TNp3o

Bench was a bit hard because I used a weightlifting bar and did not notice. The rings are a bit wider than on a powerlifting bar and so my grip was also wider. https://strongliftsinnercircle.com/f...foro/clear.png

Hanging leg raises were good. Today I did it on a free bar instead of a rung ladder at the wall and so I was swinging a bit because I did not have a wall where my back leans against.

Friday February 28th 2014

Overhead Press
8/8/9 52.5kg

Deadlift
8/8/11 105kg

Hanging Leg Raises
4x10 BW

Notes
Overhead press was good. The last set was kinda hard.

Deadlifts were good. I lose concentration in the last reps and so they had not perfect form. I have to work on that, not letting the hips raise first.

Hanging leg raises were easy.

Monday March 3rd 2014

Squat
16x130kg

Leg Extension
10x42.5kg
10x45kg
10x47.5kg

Leg Curl
10x42.5kg
10x45kg
10x47.5kg

Hanging leg raises
3x10 BW

Notes
Boom! Squats were awesome. I got it! https://strongliftsinnercircle.com/f...foro/clear.png Lesson learned: Never drop the weight when you have a spotter!

https://www.youtube.com/watch?v=69KWQQ23N-g

Leg extensions were good. The last set was heavy.

The last set of leg curls was killer.

Hanging leg raises were good again after a restful weekend.

Wednesday March 5th 2014

Bench Press
13x80kg

Pullup
7/3/3 BW

Hanging leg raises
3x10 BW

Notes
Bench was good.

https://www.youtube.com/watch?v=Y7-ClGeZNKE

I have to work on pull-ups. I am so weak at them.

Hanging leg raises were good.

Friday March 7th 2014

Overhead Press
11x60kg

Deadlift
20/5/5 120kg
10x60kg

Leg Curl
8x45kg
8x55kg
8x65kg
8x75kg

Pullup
10x1 BW

Hanging Leg Raises
4x10 BW

Notes
Overhead press was good.

https://www.youtube.com/watch?v=-msSKUir4EE

Deadlift was heavy. Hips raised first sometimes. I did some additional technique work.

https://www.youtube.com/watch?v=qHwuLUEtx5w

Leg curls were good. Last set was hard.

Today I started 10 sets of 1 rep to improve my pull-ups. In the next workout I am going to do 10 sets of 2 reps.

Hanging leg raises were easy.

Monday March 10th 2014

Squat
5x65kg
5x80kg
5x97.5kg

Bench Press
5x40kg
5x50kg
5x60kg

Pullup
10x2 BW

Hanging Leg Raises
4x10 BW

Notes
My second deload week before my next heavy weeks. So the weights were light.

I just did pull-ups seriously because I want to get stronger in them.

Of course my weak abs got punished. https://strongliftsinnercircle.com/f...foro/clear.png:D

Wednesday March 12th 2014

Overhead Press
5x30kg
5x37.5kg
5x45kg

Deadlift
5x57.5kg
5x72.5kg
5x87.5kg

Pullup
10x3 BW

Hanging Leg Raises
4x10 BW

Notes
Another light workout.

Pull-ups were good.

I did hanging leg raises with an underhand grip worked good in the first two sets. Now my forearms are pumped. :D

Monday March 17th 2014

Squat
5/5/5/5/5/8 120kg

Leg Extension
10x45kg
10x47.5kg
10x50kg

Leg Curl
10x45kg
10x47.5kg
10x50kg

Pullup
10x4 BW

Ab Wheel
3x5 BW

Notes
Squats were good.

https://www.youtube.com/watch?v=ofAAW_cETHU

Leg extensions and leg curls were also good.

Pull-ups were hard after the fifth set. The last three sets I did 3+1 reps. So the next time I am going to do 10x4 again.

Ab wheel was killer. I felt it more in my arms than in my abs. The exercise is totally new and really hard for me.

Wednesday March 19th 2014

Bench Press
5/5/5/5/5/10 70kg

Barbell Row
4x10 60kg

Hanging Leg Raises
3x10 BW

Notes
Bench press was good. My butt was on the bench the whole time although it does not seem so in the video.

https://www.youtube.com/watch?v=BOSndkmZHro

Rows were good. I pulled just with the lats and so my upper body was above parallel to the floor.

Hanging leg raises were hard. I tried to touch the bar with my feet in every rep.

Friday March 21st 2014

Overhead Press
5/5/5/5/5/8 52.5kg

Deadlift
5/5/5/5/5/8 112.5kg

Pullup
10x4 BW

Hanging Leg Raises
3x10 BW

Notes
Overhead press was good.

https://www.youtube.com/watch?v=t7mJwYdj8r8

Deadlift was good. Technique and form worked because my trainer told me to widen my stance, so pulling was easier in the last two sets.

https://www.youtube.com/watch?v=TovNUT7gJYU

Pull-ups were fucking hard. I did 3+1 reps after the fifth set.

Hanging leg raises were good. I tried to touch the bar with my feet in every rep. I could not do that in the last set because I my abs were already fucked up.

Monday March 24th 2014

Squat
5/5/5/8 132.5kg

Leg Extension
10x47.5kg
10x50kg
10x52.5kg

Leg Curl
10x47.5kg
8/6 50kg

Hanging Leg Raises
3x10 BW

Notes
Squats were good.

https://www.youtube.com/watch?v=M1XSHtsTH2w

Leg extensions were easy.

Leg curls were so heavy.

In the first set of hanging leg raises I touched the bar with my feet in every rep. The other sets were without touching.

Wednesday March 26th 2014

Bench Press
5/5/5/10 77.5kg

Pullup
10x4 BW

Hanging leg raises
3x11 BW

Notes
Bench was good. The pins were to high, so I lost tension while unraveling the weight and my shoulder blades came forward. I have to stay tight during the whole lift and push my chest out. So I did some technique work afterwards.

https://www.youtube.com/watch?v=gRd-av9CDIc

Pull-ups were better. I took a bit more rest between the last three sets.

I did better in hanging leg raises with touch the bar. Moreover I added a rep in each set for getting and will add reps in the following workouts.