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

Wed 23 / 11 / 16 - BW: 89.9 kg

- Sumo DL: 3 x 6 x 150 kg last set 8 reps
-> no belt, all strapped, grip strength was shit today
- Paused Squats: 6 x 4 x 97.5 kg -> felt easy
- Front Squats: 3 x 8 x 60 kg little rest
 
Fri 25 / 11 / 16 - BW: 90.2 kg

- OHP*: 3 x 8 x 37.5 kg -> good
- Chins*: bw 10-10-8 reps

- Spoto Press: 6 x 4 x 60 kg + Kroc rows: 20kg(10 reps) - 25 (10) - 30 (13) - 35 (7)

Good pressing, not so good rowing. Weird.
 
Sat 26 / 11 / 16 - B: 89.7 kg

- Squat: 3 x 8 x 100 kg
- Hip thrust: 3 x 8 x 130 kg last set 10 reps

- Sumo DL EMOM: 130 kg 2 reps 10 rounds -> piece of cake, even grip help without problem
- Abs: pallof presses + hanging knee raises (holding the hang for grip and decompressing)
 
Tue 29 / 11 / 16

- Bench: 3 x 5 x 67.5 kg last set 7 reps
-> really good, crisp and fast reps.
- Pendlay Row: 3 x 5 x 70 kg

Had a slight headache benching that turned to pretty unbearable by the 1st set of rows. Was feeling cold too. So did my 3 sets and went home. Fuck assistance.
 
Being feeling a little sick this last mournings, like a mild cold. Yesterday I skipped the gym but today I dragged my ass there. Went bad.

Sumo DL: last warm up felt horrible, slow and grip failing. Strapped for 4x165 kg... did one grinding rep and bailed. Followed with 3x3x140 kg. All of this with the belt. Ffff.

Squat: 5x20 - 5x40 - 5x60 - 5x80 just to do some squatting.

It's afternoon here and Im feeling worse than before... possibly with fever.
 
Oh dear. Get well soon!

Thanks Milky. Feeling better this week, still a running nose but strength seems to be back.

Tue 05 / 12 / 16

- Bench: 3 x 5 x 67.5 kg last set 7 reps
-> same as last week
- Pendlay Row: 3 x 5 x 70 kg last set 7 reps
- OHP: 2 x 8 x 35 kg + pullups 7-6
 
Tue 6 / 12 / 16 - BW: 90.6 kg

- Sumo DL: 3 x 4 x 165 kg -
felt heavy, one rep there was shaky as hell, but ended feeling better than it started so... belt+straps
- Paused Squat: 6 x 4 x 100 kg - good
- Front Squat: 70 kg EMOM 6 rouds x 3 reps + 2 rouds x 2 reps

It's constitution day holiday here... the gym only opens the mournings on holidays, and I tought it would be pretty empty... WRONG. Packed to the rafters... had to wait a while to get my hands on a barbell.

Video, last set of deadlifts:

 
Thu 8 / 12 / 16 - BW: 90.5 kg

A1 - OHP: 3 x 5 x 42.5
-> last rep was like 11 RPE, slooooow. Anyway, progress is progress and got the 15 reps.
A2 - Chins: 3 x 5 x 14 kg last set 6 reps
- Spoto press: 6 x 4 x 60 kg + Kroc rows: 20kg (10 reps) - 25 kg (10) - 30kg (20) - 35 kg (8)
 
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Fri 9 / 12 / 16

- Squat: 3 x 5 x 197.5 kg last set 7 reps
-> happy with those (belt)
- Hip thrust: 3 x 5 x 125 kg last set 7 reps
- Sumo DL EMOM: 140 kg 10 rounds 2 reps -> no straps for 6 rounds
 
Mon 12 / 12 / 16

- Bench Press: 3 x 3 x 72.5 kg
- Pendlay Row: 3 x 3 x 75 kg last set 5 reps

- OHP: 2 x 8 x 35 kg + pullups 8-7

Benching went great. I misgrooved the last set quite a lot and was a little ugly, but the first two were clean and fast.
 
Tue 13 / 12 / 16

- Sumo DL: 3 x 2 x 175 kg last set 4 reps -
> could've grinded a 5th
- Paused Squat: 3 x 4 x 100 kg
- Front Squat: 6 x 70 kg

Running late so cutted assistance short. Deadlifting takes way too much time between setting up, ramping up and cleaning up.
 
Thu 15 / 12 / 16

- A1: OHP: 3 x 3 x 45 kg last set 4 reps
- A2: Chin-ups: 3 x 3 x 20 kg last set 5 reps

- Spoto Press: 4 x 4 x 60 kg - 2 x 4 x 62.5 kg + Kroc Rows: 20kg (10reps) - 25kg (10) - 30kg (23) - 35kg (9)

Good OHP, fairly quick reps. A couple of years ago I couldn't imagine myself repping 20kg chinups without much problem but here am I.
 
Fri 16 / 12 / 16 - BW: 90.0 kg

- Squat: 3 x 3 x 120 kg
belt - felt heavy, but happy
- Sumo DL: EMOM 10 rounds 2 reps 145 kg

Next week its time to test my maxes.
 
Mon 19 / 12 / 16

Did something in the park nearby while my girlfriend was at her crossfit class.

- Bodyweigth lunges, ligth jogging, bear walks to warmup
- Box jumps 3x5 to a table
- Table squats
- Tables press & pushpress (kinda like a viking press)
- Pullups - a bunch of wide grip singles with 15 seconds or so to rest
- Bunch of pushups

The table in question was something like this. I squatted deep and on my toes below the edge of it, front-squatted it up and then pressed. Was light for the squats, but good for presses. Anyway, good ROM and fun to do.

513952cacbc7f_TAVOLOPANCHE.jpg
 
Thu 21 / 12 / 16

Testing maxes

- SUMO DL
:

175 kg x 1 (my max was this x4)
185 kg x 1 (2xBW - +10kg PR &)
195 kg x FAIL glued to the floor
190 kg x 1 (+15 kg PR!)

- BENCH PRESS: (band face pulls between attemps)


72.5 kg x 1 (my max was this x3)
77.5 kg x 1 (+5 kg PR)
80 kg x 1 (+7.5 kg PR!)
82.5 kg x FAIL

- Squat: EMOM 95kg x 1 10 rounds -> practice to test my max friday

I was hopping to get 195, but it didn't move at all, still i¡ll take 190 as a success... happy with my bench even tough i'm still far off pressing my bodyweight. 82.5 could've gone up but today wasn't the day.
 
Sat 24 / 12 / 16 - Nochebuena!

- Squat:

1 x 120 (last week did this x3)
1 x 125
1 x 130
1 x 135 kg (+15 kg PR! was aiming for 130 so that's a +5kg gift to myself)

- OHP:

1 x 45 (last week did this x4)
1 x 47.5 (+2.5 kg PR!)
F x 50 - shit, this should've gone up!

- Jerk: just to put something heavier over my head after diapointing OHP. hadn't jerked in 3 months

1 x 50
1 x 60
F x 65
F x 65 - no belt to here
1 x 65 +5 kg PR! belted and made it

I was supossed to test my weighted chinup max... but the rope to weigth myself was missing. Yeah, there's only one rope to that job in the gym. Anyway I'm already chaging gyms next months to a better place where I can deadlift properly, there's a little more "hardcore" crew and all in all seems a better place.

Video camming later of all my maxes this week.
 
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I'm changing my routine for the next 1-2 months, changing every exercise I do to try new things and do a linear progression on them. Also gonna cut a little and start riding the bike every week couse it's been to long now.

3 days a week full body.

Warmup: Turkish get-ups, pushups and band pull aparts mainly.

Workout 1:


- Power Clean & Jerk: sets of 3, working up in weight, jerking what I can then cleaning only from there.
- DB Bench 5 x 5 & Ring Rows 5 x 5-8 superset
- Bulgarian Split Squats 3 x 8 & Dips superset
- Farmers walk (need to figure out how to do them in the new gym)

Workout 2:


- Front Squat 3 x 5
- Incline Bench 5 x 5 & Weighted pullups superset
- KB swing: EMOM sets of 10, going heavy
- Abs & pushups.


Will tweak it as I see fit after testing it. Hopefully I make good gains Powercleaning, Jerking and Front Squatting, and I unsuck my dips, BSS, DB bench, incline bench, farmers... that I've never, or hardly ever done before.
 
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