Getting forged under the iron

23.03.2013

Press
Warmup
45kg 3x5

Deadlift
Warmup
112.5kg 1x5

Pullups
+5kg 3x5

Facepulls
26kg x a bunch

Plank
+15kg 30sek x 3

 

25.03.2013

Deadlift
Warmup
115kg 1x5

Rows
60kg 3x5 - alot stricter

Press
Warmup
47,5kg 3x5 - Bench was being used.

Plank
15kg 40sek x 3

Notes
-Feeling a cold creeping up on me.

 

28.03.2013

Deadlift
Warmup
117.5kg 1x5 - form starting to break down.

Bench
60kg 3x5 - starting light

Pullups
10
7
7

Ab rollouts
3x5

Notes
- feel sick

 

29.03.2013

5 km jog with my dog. She sprints back and forth the first 3-4 km. then the last 1 km, she suddenly has to **** 10 times..

 

30.03.2013

Deadlift
Warmup
105 kg - on step back, two forward. Form sucked.

Calves
15kg 5x5

Plank
+15kg 45sek x 3

Rear delt work
10kg 3x10

Bench
Warmup
62,5kg 3x5

 

2 day program, as I will do more conditioning

Day 1
Deadlift 1x5
Calfs 5x5
Bench 3x5
Rows 3x5
Planks 3 sets

Day 2
Deadlit 1x5
calfs 3x10
OHP 3x5
Pullups 3x?
Ab rollouts 3x?

 

01.04.2013

Deadlift
Warmup
107,5kg 1x5 - moar glute activation

Calfs
15kg 3x10

OHP
45kg 3x5

Pullups
9
8
8

Ab rollouts
5
5
3 - hmm, just wasn't happening.

Rear delt work
10kg 3x12

 

Know what? **** it. I think I'll squat today, and see what happens. Don't have any hip flexor pain now.

1
Squat 3x5
Press 3x5
Deads 1x5
Rear delt work
Planks

2
Squat 3x5
Bench 3x5
Barbell Rows 3x5
Rear delt work
Ab rollout

 

Too much hip flexor pain while squatting. Disregard above post

 

03.04.2013

Deadlift
Warmup
110kg 1x5 - technique felt good

Bench
Warmup
65kg 3x5

Calfs
20kg 5x5

Rows
62.5kg 3x5

Rear delt work
10kg 3x14

Planks
15kg 50sec x 3

 

I honestly have no clue, but here is what i'l do strength wise for the rest of the month. I'll also do conditioning and skill work, but I won't log it.

1
Deadlift 1x5 - try new pr
Rows 3x5 - try new pr
Bench 3x5 - linear progress
Calves 5x5 - will go up 5kg each week.
Rear delt work 3x?
Planks 3 sets

2
Deadlift 1x5 - lighter set
Pullups 3x6 - just getting some work in. Not to exhaust
Press 3x5 - linear progress
Russian twists 3x?

3
Deadlift 1x5 - new pr
Rows 3x5 - new pr.
Bench 3x5 - linear progress
Calfs 3x10 - up it each week
Rear delt work
Hanging leg raises

Still can't squat

 

05.04.2013

Deadlift
Warmup
112,5kg 1x5 - defintly have more in me. Form felt good. All the glute activation is working.

Bench
Quick warmup
67,5kg 3x5

Pullups
8
8
8

Calfs
20kg 3x10

Rear delt work
10kg 3x10

Plank
15kg 55sec x 3 - Hot girl, with amazing ass strecthing in front of me. Was hard to focus.

 

08.04.2013

Deadlift
Warmup
115kg 1x5

Calves
25kg 5x5

Rows
60kg 3x5

Bench
Warmup
70kg 3x5

Plank
15kg 60sec x 3

 

Trained yesterday. forgot to log, nothing special to report though.

 

12.04.2013

Deadlift
Warmup
117.5kg 1x5 - Pretty sure im good for more

Bench
Warmup
72.5kg 3x5

Calfs
25kg 3x10

Rows
62.5kg 3x5

Rear delt work and abs
Leg raises suck. I feel nada