Bikes and Barbells: failure it's always an option.

Mon 23/5/16

- 30' bike commute
- Modified Limber 11

- Squat: 5x70 - 5x80 - 5x90 kg
- Bench Press: 5x60 - 5x62.5 - 3+Fx65 kg (probably could've made it but chickened out and didn't bother to grind)
- Neutral pullups 3x6 & dips (3-3-2)

- Pool & sauna

Bodyweight: 87.1 kg
 
Thu 26/5/16

- Modified Limber 11

- Squat: 2x5x90 - 6x90 kg
- OHP: 5x37.5 - 4x40 - 5x40 kg
- Power Clean: push pressing the warmups until a Fx55kg, then - 3x65 - 4x3x67.5 - 1x72.5 - Fx77.5 kg
- Neutral pullups (7-6-6) & dips (3x4)
- Hill srpints: 5
- Some dragon flags


Wed 1/6/16

- Bike ride: 5h 56min - 130km - 22 km/h - 2500 m elevation - https://www.strava.com/activities/595133702


Tue 7/6/16

- Modified Limber 11

- Squat: 3x5x90
- BP: 2x5x60 - 6x60 kg
- Hip thrusts: 5x80 - 5x90 - 6x100 kg
- Neutral pullups (7-6-6) & dips (3x4)


So, not doing much lately.
 
Last 2 days i've had the worst DOMS ever in my hamstrings. I even thought i've pulled something couse the left one was hurting as fuck.

10/6/16

- Modified Limber 11 (foam roling the hammies made a big big difference)

- Power Clean: 5x3x70 kg -> failed a rep here and there. Changed my starting position (a guy helped me) and that made a big difference near the end.
- OHP: 5x3x30 kg
- Neutral pullups (8 PR! - 5 - 4) & dips (4-4-3)

Squat rack was busy and didn't have much time. so power cleaned and then cleaned my presses.
 
Not doing much lately. Gonna change next month to a much, much better gym and hopefully am gonna train daily there. Proper bars, proper racks and proper equipment!
 
Back in business, new gym and all.

Mon 4/7/16

- Bench Press; 2 x 8 x 55 kg - 7+F x 55kg (band face pulls between sets)
- Pendlay Row: 3 x 8 x 55 kg

- OHP: 8x30 - 8x25 - 7x25 kg & Chins: 3x5

Going to traind dayly, waving weekly sets of 8, 5 and 3
 
Tue 5/7/16

- Sumo DL: 6x110 - 6x120 - 6x125 kg --> started easy but felt good. More like rack pulls, gotta puts pads under the plates so the bar ends like 1-2 cm higher... anyway, i'm tall so the worst than can happen is that it inflated my ego and protects my back. Win-win.
- Paused Squats: 6 x 4 x 70 kg
- RDL 3x10x70 kg & pushups 3x5
- Ring pullups: 1x3

-----------------------------

For the next 3 months (except one week on vacation) I plan on doing this:

Training daily for about an hour. On the heavy exercises, I'll be doing 3x8-3x5-3x3 rotating weekly (except Sumo DL 6-4-2), then doing whatever for assistance. Fridays are for Power Clenas & Push Presses, ab work and some assistance The worst thing about the new gym is that the smaller plates are 2.5 kg so kinda sucks, but i'll buy plates if necessary. Cycling on weekends.

verano_zpsoox8l75y.jpeg
 
Thu 6/7/16

- OHP: 3 x 8 x 30kg (last set, 10 reps)
- Chinups: 8-6-5
- Spoto Press: 5x45 - 3x5x50 kg & DB Row 4x8x20kg
- DB curl & Lying Triceps Extensions (neutral grip bar)

BW: 86.8 kg

Gotta do this a little faster.
 
Thu 7/7/16

- Squat: 3 x 8 x 75kg last set 10 reps
- Hip Thrust: 8x80 - 8x85 - 9x90 kg a little waist of time to set up but whatever
- Sumo DL: 2 x 6 x 100 kg & Dips 2x3

Wasted a little time setting things up and chatting with a friend, so had to cut the assistance short. Sore as fuck.

BTW the little triceps bar is fantastic to do laying triceps extensions.
 
Fri 8/7/16

- TGU's as warmup
- Power Clean & Push Press: 3x40 - 3x45 - 1+Fx50 kg - PC only: 1x50 - 3x55 - 3x60 - 3x65 - 1x70kg (pretty much a PR!)
- ABS: Band Pallof Press, Side Plank, Dragon Flags, Stir the Pot (x3)
- TRX ivnerted rows 3x6 % pushups
- KB Lunges 3x12 with 2x12kg KB racked
- Some KB snatches
 
Mon 11/7/16 Bodyweight 85.4 kg

- Sumo DL: 3 x 4 x 135 kg (half double overhand, half mixed grip)
- Paused Squat: 6 x 4 x 75 kg
- Front Squat: 3x8x45 kg 1' rest
- Ring pullups: 1x4
 
Tue 12/7/16

- Bench Press: 3 x 5 x 60 kg & band facepulls
- Pendlay row: 3 x 5 x 60 kg last set 7 reps
- OHP: 30kg x 9-7-6 reps & Chins x 9-5-4 reps (short rest)
 
Viskovitz said:
Tue 5/7/16

- Sumo DL: 6x110 - 6x120 - 6x125 kg --> started easy but felt good. More like rack pulls, gotta puts pads under the plates so the bar ends like 1-2 cm higher... anyway, i'm tall so the worst than can happen is that it inflated my ego and protects my back. Win-win.
- Paused Squats: 6 x 4 x 70 kg
- RDL 3x10x70 kg & pushups 3x5
- Ring pullups: 1x3

-----------------------------

For the next 3 months (except one week on vacation) I plan on doing this:

Training daily for about an hour. On the heavy exercises, I'll be doing 3x8-3x5-3x3 rotating weekly (except Sumo DL 6-4-2), then doing whatever for assistance. Fridays are for Power Clenas & Push Presses, ab work and some assistance The worst thing about the new gym is that the smaller plates are 2.5 kg so kinda sucks, but i'll buy plates if necessary. Cycling on weekends.

verano_zpsoox8l75y.jpeg
Click to expand...

That program looks very interesting. Did you make it yourself?
Buena suerte con tu nueva programa.
 
Thunderhead said:
That program looks very interesting. Did you make it yourself?
Buena suerte con tu nueva programa.
Click to expand...

Yeah, totally made it up myself, will see how it's going and tweak things along the way.

Muchas gracias!
 
Wed 13/7/16 Bodyweight 86.6 kg

- Squat: 3 x 5 x 85 kg last set 7 reps
- Hip Thrust: 3 x 5 x 100 kg last set 9 reps
- Sumo DL 100 kg - 8-8-5 reps & Dips 3x3 (little rest)

Doing DLs as assistance, with higher reps and little rest sucks. In fact I end up resting more so it takes longer and barely made it out of the gym on time. I'm doing sumo here to practice the lift more often.
 
Thu 14/7/16

- OHP: 4x40kg - 2x5x 35 kg (uuff)
- Chinups: 5x6 kg - 2x5x8kg (not bad)
- Spoto Press: 4x5x50 kg & DB row: 4x8x20 kg
- Laying Triceps Extentions & Curls 3x8x10kg neutral grip little bar
 
Fri 14/7/16

- Power Clean & Push Press: 3x40 3x45 2x50
- Power Clean only: 1x50 - 3x55 - 3x60 - 3x65 - 2x70 - 1x70
- AB circuit x2: pallof, renegade row, side plank, sitr the pot
- Messed around a little climbing the rope

Didnt want to expende much energy, tomorrow is a long day in the bike. Good Power Clens, one x70 kg really nailed it, confidence to up the weight.
 
Me gusta los escenarios en tus fotos. Quiero ir de vacaciones a España pronto.
 
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