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

[Viskovitz]

Being sick with a cold since saturday, not working out until 2 of jan I'm afraid.

 

[Viskovitz]

Almost recovered but still coughing, needed to do something.

24 laps (25 m) in the pool.

 

[Viskovitz]

10 days after I’m back lifting, still coughing though.

Squat: 5x2x20 - 5x30 - 3x55
Work sets: 5 x 3 x 70 kgs

I've planned to do 85 kg, but warming up I felt weak and struggling with the weight, so played it safe.

BP: 5x2x20 - 5x25 - 3x32,5 - 2x40
Work sets: 5 x 3 x 47,5 kgs

Good sets. Focused on straightening the wrists -> stronger grip and no pain.

DL: 5x50 - 4x70 - 2x90 - 1x105
Work set: 5 x 120 kgs

Double overhand grip held fine. Last time I tried this weight without mix grip I struggled a lot.

Ab work, knee raises in wall bars 3x6

It's incredible how much my squat suffers after some days off lifting compared to the other lifts.

 

[Viskovitz]

30' bike commute.

Squat: 5x10, 5x20, 5x40, 3x52,5, 2x65
Work sets: 5 x 3 x 77,5 kg

SOHP: 5x2x10, 5x15, 3x20 2x27,5
Work sets: 6 x 3 x 32,5 kg

PC: 5x30, 2x50
Work sets: 3 x 5 x 57,5 kg

Assisted chin-ups: 35 kg off: 7-5-5

Good day. Back on track.

 

[Viskovitz]

20 laps in the pool (swimming hard with bad technique, so resting every 2-3 laps) + sauna

 

[Viskovitz]

9-1-2015: 1h squash (league match, won 3-1). 10 laps in the pool (5 sprints, 5 easy).

10-1-2015: 1 h squash (league match, lost 3-0, tired and hangover xD).

Last year i was playing squash 3-4 times a week and I was "killing" it in the league. Now I play 4 times a month and I suck badly! Lost my usual opponent and lifting is a bigger priority now.

 

[Viskovitz]

Bike ride: 34,56 km - 1h 28m - 23,6 km/h - 250m ascent - 1317 kcal

http://www.sports-tracker.com/workout/viskovitz/54b2a5c2e4b0201839398307

A couple of little hills at the end to push it a little, but just a nice ride to put some winter miles on.

 

[Viskovitz]

30' bike commute.

Squat: 5x2x20 - 5x40 - 3x55 - 2x70
Work sets: 5 x 3 x 82.5 kg

BP: 5x2x20 - 5x25 - 3x35 - 2x42.5
Work sets: 5 x 3 x 50 kg

DL: 5x50 - 4x70 - 2x90 - 1x110
Work set: 5 x 130 kg

Mix grip after last warm up set. This is the second time I hit 130 and felt a lot heavier this time, at least from what I remember. Quite logical anyway.

Ab work, knee raises in wall bars 3x7

Video of the deadlifting coming soon!

 

[Viskovitz]

Here's the video. I've thrown some Spanish rock in there too! Any comment is welcomed.

 

[Viskovitz]

30' bike commute.

Squat: 5x2x20, 5x40, 3x55, 2x70
Work sets: 5 x 3 x 87,5 kg

I'm focusing on staying tight in the hole, not rebounding wildly like I used to do. I've got to film a set to check depth and form.

SOHP: 5x2x10, 5x17.5, 3x22.5 2x27,5
Work sets: 5 x 3 x 35 kg

PC: 5x30, 2x50
Work sets: i'm dumb
- 1+Fx70 -->

 

[Viskovitz]

5' rower

Squat: 5x2x20 - 5x40 - 3x60 - 2x75
Work sets: 5 x 3 x 90 kg

Felt great, even though I need to go a little bit lower in some reps, I'm tighter and have way more control in the hole than before.

BP: 5x2x20 - 5x30 - 3x37.5 - 2x45
Work sets: 5 x 3 x 52.5 kg

DL: 5x50 - 4x72.5 - 2x95 - 1x115 (mixed grip)
Work set: 5 x 135 kg

Work sets felt heavy, and the bar was too forward in most reps. Sticking to only 2,5 kg increases from now on.

Ab work, hanging knee raises 3x6

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

Sunday a friend and I are going to a mountain bike "sportive". Flat terrain, only 40 km... sounded easy till the forecast came. It's going to rain and snow all the night and the mourning of the event, and temperature will be only slightly above freezing.... yikes!

 

[Viskovitz]

Filming the damn squat is a nightmare, the rack is in a corner surrounded by equipment and I can't get a nice lateral view. Did whatever I could with the phone today.

Last two squat sets at 90kg.



Little more depth next time.

 

[Viskovitz]

MTB ride: 38 guys against the cold, the snow and all the mud in the world. Flat terrain (only 2 or 3 bumps) but all the mud made the route slow and the bike needs a very good cleaning and a big tune-up.

3h 7 min, 45,8 km, 14,8 km/h, 2350 kcal

Good fun, only my feet got wet and freaking cold.

That's me!

 

[Viskovitz]

Bodyweight: 95 kg. I've gained 5-6 kg in 3 months, I'm eating all I want and then some. Not worried anyway, the plan coming spring is change the focus to the bike, lift to maintain, and diet to 90 kg or below.

5' rower

Squat: 5x2x20, 5x40, 3x60, 2x75
Work sets: 5 x 3 x 90 kg

SOHP: 5x2x10, 5x17.5, 3x25 2x32,5
Work sets: 5 x 3 x 37.5 kg

The very last rep was a real grinder, but completed the first two 5's well. 1st time compleating all 5x3x37,5

PC: 5x30, 3x50
Work sets: 3 x 5 x 62,5 (3-3-3-2+f-3)

Lost focus and failed a rep. Some very good reps racking the bar straight up in a fluid motion. Other reps...not so good xD.

Assisted chin-ups: 30 kg off: 6-4-6

 

[Viskovitz]

Video of yerterday's training. 5x90 Squat, 5x37,5 OHP and 3x2x62,5 PC

[YT]vFXMU1laJ24[/YT]

 

[Viskovitz]

1 h squash (lost the match) + 10 laps in the pool (25m sprints) + sauna.

 

[Viskovitz]

30' bike commute

Squat: 5x2x20 - 5x40 - 3x60 - 2x77.5
Work sets: 5 x 3 x 92.5 kg

Much more comfortable with my technique, still gotta sit back a little more though.

BP: 5x2x20 - 5x30 - 3x40 - 2x47.5
Work sets: 5 x 3 x 55 kg

DL: 5x50 - 4x75 - 2x100 - 2x117.5
Work set: 5 x 137.5 kg

Bar still travels away from the shins when I use the mixed grip. Gotta fix that soon, I don't like the feeling one bit and makes everything heavier.

Ab work, hanging knee raises 3x7, I like these, easy, quick, somehow challenging...


Will edit later with video of squats and deads.

 

[Viskovitz]

5' rower

Squat: 5x2x20, 5x40, 3x60, 2x77.5
Work sets: 5 x 3 x 95 kg

Smooth.

SOHP: 5x2x10, 5x17.5, 3x25 2x32,5
Work sets: 37.5 kg = 6-6-5f

Went for 3x6 before jumping weight, couldn't complete the last rep but was close.

PC: 5x30, 3x50
Work sets: 3 x 5 x 65

Posted a form check in the Starting Strength forums. I was jumping way too soon and therefore not extend fully and having a hard time racking. Today it was much better, jumping later made all the difference.

Assisted chin-ups: 25 kg off: 4-3-4

 

[Viskovitz]

I should be lifting right now, but I'm feeling like crap with a slight fever. Hope tomorrow is a better day.

 

[Viskovitz]

5' rower

Squat: 5x2x20 - 5x40 - 3x60 - 2x80
Work sets: 5 x 3 x 97.5 kg

Still collapsing forward in the odd rep (1 per set more or less) but quite happy in general.

BP: 5x2x20 - 5x30 - 3x40 - 2x50
Work sets: 5 x 3 x 57.5 kg (5 - 4F - 5)

Asked a guy to spot me in the second set, but that completely threw my focus off, so went without the spotter for the last set and made it.

DL: 5x50 - 4x75 - 2x100 - 2x120
Work set: 5 x 140 kg

Bar closer to my shins this time, still a bit too far away specially the left side (the turned hand). Between the 4 and 5 rep, an idiot said: "you're gonna hurt yourself. Do you think you are accomplishing anything this way". Of course. the guy was curling a lot and overhead pressing in a machine with 10cm of ROM. My answer? I smiled at him and lifted the last rep like a boss

Ab work, hanging knee raises 3x8

Assited pull-ups: 40kg off 1x7 - adding s little more back work, hope it helps my bench specially.


Edit: deadlift video