Getting forged under the iron

Vaas Montenegro · 02-17-2013, 09:06 AM

Currently running Starting Strength.

My goals for now are just to get strong.

Wish me luck on my journey!

Age: 17, 18 in 5 days.
Height: 6'2
Weight: 72 kg

Vaas Montenegro · 02-17-2013, 09:09 AM

17.02.2013

Squat
Warmup.
70kg 3x5

Press
Warmup.
32,5 kg 3x5

Deadlift
Warmup.
85kg 3x5

The Plank
75 sek x 3

Notes
- Was in France snowbaording the last 7 days. My knees hurt like fuck from all the jumping!

Vaas Montenegro · 02-21-2013, 07:14 AM

19.02.2013

Squat
Warmup.
72,5kg 3x5

Press
35 kg 3x5

Rows
35kg 3x5

Plank
80 sek x 3

Vaas Montenegro · 02-21-2013, 01:59 PM

21.02.2013

Squat
Warmup.
75kg 3x5

Press
Warmup
37,5kg 3x5

Deadlift
Warmup
87,5kg 1x5

Plank
85 sek x 3

Vaas Montenegro · 02-23-2013, 08:05 AM

23.02.2013

squat
warmup
77,5kg 3x5

press
Warmup
40kg 3x5

Rows
37,5kg

plank
90 sek x 3 - fucking hate planks. It hard as fuck in the core, so it must work.

Vaas Montenegro · 02-25-2013, 12:06 PM

25.02.2013

My left hip flexor hurts like hell, so no squats or deads.

Press sitting
Warmup
42,5kg 3x5

Barbell Rows
40kg 3x5

Plank
95 sec x 1
50 (or something like it) x1 - quit like a bitch, wasn't even that hard, but my head wasn't there and I hate planks.

Vaas Montenegro · 02-27-2013, 09:42 AM

27.02.2013

Left hip flexor still fucked.

Generel warmup

Press sitting
Warmup
45 x 5
45 x 3
45 x 4

Rows
42,5kg 3x5

Planks
2 min x 2 - fucking hate em.

Meh

I have found a Oly gym near me. Awesome.

Vaas Montenegro · 03-01-2013, 08:10 AM

01.03.2013

hip flexor still hurts like a biaaatch

Deadlift
Warmup.
87,5kg 3x5 - easy. Mild pain in hip flexor.

Press
Warmup
45kg 3x5 - good lord my technique sucks balls.

Rows
45kg 3x5

Planks
+5kg 1min x 3 - whenever I'll get to 1min x 3 i'll add weight.

Vaas Montenegro · 03-11-2013, 11:31 AM

03.03.2013

Deadlift
warmup.
90kg 1x5

Press:
47,5kg 3x5 – technique felt better today. Still have to better at keeping my core tight. Last rep was a grinder.

Rows:
47,5kg 3x5 – meh, easy

Planks:
+7.5kg 30sek x 3

05.03.2013
Deadlift: warmup. 92,5kg 1x5 - easy.
Press: warmup. 50kg x 4, 50kg x3 50kg x3 – last rep on last set had a little push press over it.
Rows: 50kg 2x5, 1x7 – no idea why I did 7 instead of 5 on the last set.
Planks: 7.5kg 40sek x 3
notes: can’t wait till I can squat again.

07.03.2013
Press: Warmup. 50kg 3x4 – Progress. I have to warm up better, shoulders felt a little creaky.
Deadlift: Warmup. 95kg 1x5
Rows: 52,5kg 3x5 – did six reps on the second set, just because.
Planks: + 7.5kg 60sek x 3 – time to up the weight. Did two ab-rollouts just to see if I could. I used to not be able to do 1, and those 2 were allright, could defiantly have done more, so that’s progress. Progress is good.

09.03.2013.
5 min general warm up.
Deadlift: 97,5kg 1x5 – totally unfocused, ended up pulling with my back way too much. I have to use my glutes more.
Press: 50kg 3x2 – Wut? Pretty sure the bar I used before wasn’t a 20 kilo the bar. The bar I’m using now is a pendlay, so that’s nice.
Rows: 55kg 3x5
Planks: +10kg 30sek x 3 – did 5 ab rollouts after just because.
Facepulls: 18kg 3x10 – 9kg on each hand = 18kg. Will try to Rear delt work each time im in the gym.
Notes: Felt like shit today! Can’t wait till summer where I start at the Oly gym.

Vaas Montenegro · 03-11-2013, 01:21 PM

11.03.2013

Deadlift
Warmup
100kg 1x5

Press
Warmup
50kg 1x5
50kg 1x4
50kg 1x4 - did it with the lighter bar, so not really 50kg

BB Rows
57,5kg 3x5

Plank
+10kg 45sek x 3 - did 5 ab rollouts after.

Vaas Montenegro · 03-13-2013, 02:03 PM

13.03.2013

press
Warmup
50kg x 5
50kg x 5
50kg x 4 - progress.

Deadlift.
Warmup
102.5kg x 5

Rows
60kg 3x5 - getting sloppier. Very short breaks between sets.

Plank
+10kg 60 sec x 3

Vaas Montenegro · 03-15-2013, 01:20 PM

17.03.2013

Deadlift
Warmup
105kg 1x5

Rows
60kg x 5
60kg x 6
60kg x 7

Press
50kg x 4
50kg x 3
50kg x 2 - well that sucked.

Plank
+12.5kg 45sec x 3

Vaas Montenegro · 03-18-2013, 10:24 AM

17.03.2013
4 km jog.

Vaas Montenegro · 03-18-2013, 10:26 AM

18.03.2013

Deadlift
Warmup
107.5kg 1x5

Press
Warmup
45kg 3x5

Rows
62.5kg 3x5

Plank
12.5kg 53sek x 3

Facepulls
26kg x a bunch

Vaas Montenegro · 03-20-2013, 05:03 PM

20.03.2013

Deadlift
Warmup
110kg 1x5 - Form was better. I have to do more glute activation as it's really helping.

Bench
70kg 3x5 - will go down to 60 and start from there.

Rows
65kg 3x5

Facepulls
26kg x a bunch

Plank
12.5kg 60sek x 3 - time to add more weight.

02-17-2013, 09:06 AM	#1
Vaas Montenegro Journeyman ESB Jr Member Join Date: Feb 2013 Posts: 109 vCash: 500	Getting forged under the iron Currently running Starting Strength. My goals for now are just to get strong. Wish me luck on my journey! Age: 17, 18 in 5 days. Height: 6'2 Weight: 72 kg
Top

02-17-2013, 09:09 AM	#2
Vaas Montenegro Journeyman ESB Jr Member Join Date: Feb 2013 Posts: 109 vCash: 500	Re: Getting forged under the iron 17.02.2013 Squat Warmup. 70kg 3x5 Press Warmup. 32,5 kg 3x5 Deadlift Warmup. 85kg 3x5 The Plank 75 sek x 3 Notes - Was in France snowbaording the last 7 days. My knees hurt like fuck from all the jumping!
Top

02-21-2013, 07:14 AM	#3
Vaas Montenegro Journeyman ESB Jr Member Join Date: Feb 2013 Posts: 109 vCash: 500	Re: Getting forged under the iron 19.02.2013 Squat Warmup. 72,5kg 3x5 Press 35 kg 3x5 Rows 35kg 3x5 Plank 80 sek x 3
Top

02-21-2013, 01:59 PM	#4
Vaas Montenegro Journeyman ESB Jr Member Join Date: Feb 2013 Posts: 109 vCash: 500	Re: Getting forged under the iron 21.02.2013 Squat Warmup. 75kg 3x5 Press Warmup 37,5kg 3x5 Deadlift Warmup 87,5kg 1x5 Plank 85 sek x 3
Top

02-23-2013, 08:05 AM	#5
Vaas Montenegro Journeyman ESB Jr Member Join Date: Feb 2013 Posts: 109 vCash: 500	Re: Getting forged under the iron 23.02.2013 squat warmup 77,5kg 3x5 press Warmup 40kg 3x5 Rows 37,5kg plank 90 sek x 3 - fucking hate planks. It hard as fuck in the core, so it must work.
Top

02-25-2013, 12:06 PM	#6
Vaas Montenegro Journeyman ESB Jr Member Join Date: Feb 2013 Posts: 109 vCash: 500	Re: Getting forged under the iron 25.02.2013 My left hip flexor hurts like hell, so no squats or deads. Press sitting Warmup 42,5kg 3x5 Barbell Rows 40kg 3x5 Plank 95 sec x 1 50 (or something like it) x1 - quit like a bitch, wasn't even that hard, but my head wasn't there and I hate planks.
Top

02-27-2013, 09:42 AM	#7
Vaas Montenegro Journeyman ESB Jr Member Join Date: Feb 2013 Posts: 109 vCash: 500	Re: Getting forged under the iron 27.02.2013 Left hip flexor still fucked. Generel warmup Press sitting Warmup 45 x 5 45 x 3 45 x 4 Rows 42,5kg 3x5 Planks 2 min x 2 - fucking hate em. Meh I have found a Oly gym near me. Awesome.
Top

03-01-2013, 08:10 AM	#8
Vaas Montenegro Journeyman ESB Jr Member Join Date: Feb 2013 Posts: 109 vCash: 500	Re: Getting forged under the iron 01.03.2013 hip flexor still hurts like a biaaatch Deadlift Warmup. 87,5kg 3x5 - easy. Mild pain in hip flexor. Press Warmup 45kg 3x5 - good lord my technique sucks balls. Rows 45kg 3x5 Planks +5kg 1min x 3 - whenever I'll get to 1min x 3 i'll add weight.
Top

03-11-2013, 11:31 AM	#9
Vaas Montenegro Journeyman ESB Jr Member Join Date: Feb 2013 Posts: 109 vCash: 500	Re: Getting forged under the iron 03.03.2013 Deadlift warmup. 90kg 1x5 Press: 47,5kg 3x5 – technique felt better today. Still have to better at keeping my core tight. Last rep was a grinder. Rows: 47,5kg 3x5 – meh, easy Planks: +7.5kg 30sek x 3 05.03.2013 Deadlift: warmup. 92,5kg 1x5 - easy. Press: warmup. 50kg x 4, 50kg x3 50kg x3 – last rep on last set had a little push press over it. Rows: 50kg 2x5, 1x7 – no idea why I did 7 instead of 5 on the last set. Planks: 7.5kg 40sek x 3 notes: can’t wait till I can squat again. 07.03.2013 Press: Warmup. 50kg 3x4 – Progress. I have to warm up better, shoulders felt a little creaky. Deadlift: Warmup. 95kg 1x5 Rows: 52,5kg 3x5 – did six reps on the second set, just because. Planks: + 7.5kg 60sek x 3 – time to up the weight. Did two ab-rollouts just to see if I could. I used to not be able to do 1, and those 2 were allright, could defiantly have done more, so that’s progress. Progress is good. 09.03.2013. 5 min general warm up. Deadlift: 97,5kg 1x5 – totally unfocused, ended up pulling with my back way too much. I have to use my glutes more. Press: 50kg 3x2 – Wut? Pretty sure the bar I used before wasn’t a 20 kilo the bar. The bar I’m using now is a pendlay, so that’s nice. Rows: 55kg 3x5 Planks: +10kg 30sek x 3 – did 5 ab rollouts after just because. Facepulls: 18kg 3x10 – 9kg on each hand = 18kg. Will try to Rear delt work each time im in the gym. Notes: Felt like shit today! Can’t wait till summer where I start at the Oly gym.
Top

03-11-2013, 01:21 PM	#10
Vaas Montenegro Journeyman ESB Jr Member Join Date: Feb 2013 Posts: 109 vCash: 500	Re: Getting forged under the iron 11.03.2013 Deadlift Warmup 100kg 1x5 Press Warmup 50kg 1x5 50kg 1x4 50kg 1x4 - did it with the lighter bar, so not really 50kg BB Rows 57,5kg 3x5 Plank +10kg 45sek x 3 - did 5 ab rollouts after.
Top

03-13-2013, 02:03 PM	#11
Vaas Montenegro Journeyman ESB Jr Member Join Date: Feb 2013 Posts: 109 vCash: 500	Re: Getting forged under the iron 13.03.2013 press Warmup 50kg x 5 50kg x 5 50kg x 4 - progress. Deadlift. Warmup 102.5kg x 5 Rows 60kg 3x5 - getting sloppier. Very short breaks between sets. Plank +10kg 60 sec x 3
Top

03-15-2013, 01:20 PM	#12
Vaas Montenegro Journeyman ESB Jr Member Join Date: Feb 2013 Posts: 109 vCash: 500	Re: Getting forged under the iron 17.03.2013 Deadlift Warmup 105kg 1x5 Rows 60kg x 5 60kg x 6 60kg x 7 Press 50kg x 4 50kg x 3 50kg x 2 - well that sucked. Plank +12.5kg 45sec x 3
Top

03-18-2013, 10:24 AM	#13
Vaas Montenegro Journeyman ESB Jr Member Join Date: Feb 2013 Posts: 109 vCash: 500	Re: Getting forged under the iron 17.03.2013 4 km jog.
Top

03-18-2013, 10:26 AM	#14
Vaas Montenegro Journeyman ESB Jr Member Join Date: Feb 2013 Posts: 109 vCash: 500	Re: Getting forged under the iron 18.03.2013 Deadlift Warmup 107.5kg 1x5 Press Warmup 45kg 3x5 Rows 62.5kg 3x5 Plank 12.5kg 53sek x 3 Facepulls 26kg x a bunch
Top

03-20-2013, 05:03 PM	#15
Vaas Montenegro Journeyman ESB Jr Member Join Date: Feb 2013 Posts: 109 vCash: 500	Re: Getting forged under the iron 20.03.2013 Deadlift Warmup 110kg 1x5 - Form was better. I have to do more glute activation as it's really helping. Bench 70kg 3x5 - will go down to 60 and start from there. Rows 65kg 3x5 Facepulls 26kg x a bunch Plank 12.5kg 60sek x 3 - time to add more weight.
Top