Madao13's log

Discussion in 'Training Logs' started by Madao13, Feb 12, 2014.

  1. Fish Of Doom

    Fish Of Doom Will : Mind : Motion Supporter

    also there are people who deadlift more or less the way they oly lift (see misha koklyaev, elite oly lifter, powerlifter and strongman), but few if any people who oly lift the way they deadlift, due to each lift having different potential to screw with the other's technique; if you can't pick up the bar with your oly technique, your body will shift to where you can deadlift more effectively, but the reverse is not true ,because the olympic lifts are quick and rely on timing, so once you botch it, you botched it)
     
  2. Mangosteen

    Mangosteen Hold strong not

    Exactly what fish said: Which is why dead lifting has fallen out of favour in th Olympic lifting community abd pulls are preferred.
     
  3. Fish Of Doom

    Fish Of Doom Will : Mind : Motion Supporter

    there are however some oly lifters who deadlift heavy, although i couldn't say about frequency. klokov deadlifts like a fricking tractor, and has mentioned that he does in in a way that helps his snatch, iirc.
     
  4. Fish Of Doom

    Fish Of Doom Will : Mind : Motion Supporter

  5. HarryF

    HarryF Malued Vember

    Ha! Cardio...
     
  6. Madao13

    Madao13 Valued Member

    A little flue I have, made this week so far more tricky than usual.
    This is the stuff I did on Tuesday.

    Back Squat
    20kgs x 2 x10
    60kgs 1x5
    77,5kgs 1x3
    87,5kgs 3x5

    Overhead Press
    20kgs 1x10
    30kgs 1x5
    40kgs 1x3
    50kgs 9x2

    I felt dizzy and left after that.

    In about two hours I am gonna do some squats and overhead press as usual, plus some rows and RDLS.
     
    Last edited: Feb 27, 2014
  7. Madao13

    Madao13 Valued Member

    Back Squats
    20kgs 1x10
    57,5 kgs 1x5
    67,5kgs 1x3
    77,5kgs 1x2
    87,5kgs 3x5
    This session made my day. No back pain, near to perfect form and it felt less heavy than Tuesday. On Saturday I'll go for 10x3 on the same weight in an attempt to "own" it before going for 90kgs ;)

    Overhead Press
    20kgs 1x10
    30kgs 1x5
    40kgs 1x2
    50kgs 10x2
    It was also easier than Tuesday, but still was difficult. Rest periods were somewhere between 2-3 minutes. It seems 50kgs is really close to my 2 RM, so it looks like it'll take a while to move on to 52,5 kgs.:(

    RDLS
    20kgs 2x5
    30kgs 9x3
    I liked this exercise very much!! I think it will help me a lot with having my back flat. I'll stick to it until my back becomes as flat as a frigging table.:p
    Thanks Fish for the recommendation!!

    Pull ups
    4x2
    The plan was to do 10x2 but once again failed. I used to squish out 5 reps not longer than a month ago but now for some reason 3 reps seem to be my max. The main issue with this exercise was always my left shoulder that pops out after some time and doesn't let me to do more.


    Dumbbell Curls
    2x10 with 10kgs

    Hammer Curls
    2x6 same weight

    I wanted to work my triceps too, but I was 2 hours in the gym and decided to leave it at this. The annoying group of people who were occupying the cable machines, discussing about how satanic and evil metal music is, had also something to do with this.:p
     
    Last edited: Feb 28, 2014
  8. Mangosteen

    Mangosteen Hold strong not

    Owning a weight: we used to do something with the rugby team.
    Say if you've squatted 87.5 for 3 sets of 5 (3x5)in one training session, next session rather than going up to 90, do 87.5 3x6 and then the session after go up to 3x7.
    If you've increased the reps by 2 on each set, you're probably stronger.

    It also saves you having to double the number of reps from 15 to 30 which might tire you out for the next session where you try 90.
     
  9. Madao13

    Madao13 Valued Member

    Back Squat
    20kgs 1x10
    60kgs 1x5
    67,5 1x3
    77,5 1x2
    87,5 3x7
    Ok, the workout set today was brutal! I should have listened to Zaad and go for a 3x6 first. I never learn!!
    Anyway I pulled them off with somewhat good technique. The biggest problem was my poor cardio because these 3 sets made me lose my breath even when I moved on to pressing.

    Overhead Press
    20kgs 1x10
    30kgs 1x5
    40kgs 1x2
    50kgs 1x2
    35kgs 3x5
    It seems that my shoulders can't handle 3 heavy workouts a week like I hoped even though I am a noobie. I barely got that 50kgs and even 35kgs were difficult today.

    Cable Row
    25kgs 1x10
    35kgs 1x10
    45kgs 1x5
    55kgs 1x3
    65kgs 3x10
    They seemed easy, but I wanted to start light. Next time I will go for 70.

    Today I finished in less than an hour (a record). I usually need three times the time other need to do something..
     
  10. Madao13

    Madao13 Valued Member

    Overhead Press
    20 kgs 1x10
    30 kgs 1x5
    40kgs 1x3
    50kgs 13x2
    A little stronger than last weak, but still it was difficult. 50kgs are roughly my 3RM. Short rest periods.

    Seated Cable Row
    25kgsx10, 35kgsx10, 45kgs x10, 55kgs x10
    65kgs 3x10
    50 kgs 1x10

    Barbell lunges
    17 kgs 3x10
    Frigging difficult if you ask me! :p I would have normally done back squats but my lower back is still stiff from last workout. Lunges and RDLs seemed to helped with that.

    RDLs
    20kgs 2x10
    30kgs 3x10
     
    Last edited: Mar 4, 2014
  11. Madao13

    Madao13 Valued Member

    Back Squat
    20kgs 1x10
    60kgs 1x5
    70kgs 1x3
    80kgs 1x2
    90kgs 3x5
    Sweet! It wasn't that hard and that means that my 1RM is roughly 100 kgs so I can claim that I can squat my own weight!:p

    Bench Press
    20kgs 1x10
    30kgs 1x8
    40kgs 1x3
    50kgs 1x2
    65kgs 1x1
    60kgs 3x5
    I lost both form and strength in this exercise since I hardly ever do it. I am thinking to starting doing once a week from now on..

    Pull Ups
    10x1

    Seated Cable Row
    65kgs 1x10
    70kgs 1x9
    75kgs 1x8
    85kgs 3x5
     
  12. Mangosteen

    Mangosteen Hold strong not

    woo!
    got that squat!
     
  13. HarryF

    HarryF Malued Vember

    Nice! Now, own it!*

    *=copyright Zaad
     
  14. Mangosteen

    Mangosteen Hold strong not

    in real life its more like "get it up! what re you messing about for down there! just bloody get it up"

    i basically mimic what i hear in the bedroom to people in the gym
     
  15. HarryF

    HarryF Malued Vember

    Faster! Now do it 7 times! More hips!

    I see what you mean...
     
  16. Madao13

    Madao13 Valued Member

    Overhead Press
    20kgs 1x10
    30kgs 1x5
    40kgs 1x2
    50kgs 4x3 and 13x1
    My shoulders felt really good at the beginning and the first 2 triples were really easy. But the fourth set was a grinder so I went for singles with one minute rest. Definitely gotten stronger, but not strong enough for 10x3.

    Front Squats
    20kgs 3x5
    25kgs 1x5
    35kgs 1x5
    45kgs 3x5
    The workset weight felt really heavy on my delts. 5 reps are too much for my short attention span. I'll try triples next time.

    Seated Cable Rows
    65kgs 1x10
    75kgs 3x10
     
  17. Madao13

    Madao13 Valued Member

    Overhead Press
    20kgs 1x10
    30kgs 1x4
    40kgs 1x2
    50kgs 8x3 (2 minutes rest)
    Felt great! I didn't want to push it to 10 sets, because my form got a little bad at the 7th set and in the 8th I hit my chin on the ascending :p
    50kgs is my work set weight for 26 days now according to my log.:eek:
    I will stick to it though, for a little longer until I can get 10x3 with 60 seconds rest.

    Back Squat
    20kgs 2x5
    60kgs 1x5
    70kgs 1x3
    80kgs 1x2
    90kgs 3x6
    It was a lot easier than I expected. I also like the fact that I am ready to go after 3-4 minutes of rest instead of the loong rest periods I used to take on the past.

    Seated Cable Row
    65kgs 1x10
    70kgs 1x10
    75kgs 1x5
    85kgs 3x5 (2 minutes rest)

    RDLs
    20kgs 3x5
    My form sucks so I started again from the barbell.

    Machine assisted dips
    60kgs 2x10, 1x7 (3 minutes rest)

    Barbell Curls
    20kgs 2x10, 1x5, 1x3 (2 minutes rest)

    Back Extensions
    2x15
     
    Last edited: Mar 15, 2014
  18. Madao13

    Madao13 Valued Member

    I am thinking of constructing a programme. For the last few weeks now the only staple I have is back squatting and overhead pressing 2 times a week.
    I could follow one of the dozens of good programmes that are floating around the internet but it wouldn't be fun at all.
    So this is what I have in mind.

    1st day
    Back Squat
    Overhead Press
    Seated Cable Row
    RDLs
    Plank (at home)


    2nd day
    Barbell Curls
    Tricep extensions
    Pull Ups
    Plank (at home)

    3rd day
    Front Squats
    Machine Assisted Dips
    Hang Power Clean
    Plank (at home)

    4th day
    Same with 2nd


    5th day
    Same with first

    The goals that I want to pursue with this programme are to increase my strength and my muscle mass. I am currently unable to perform Deadlifts with proper form and my upper back's strength is also a joke, so I'll be doing RDLs, cable rows and pull ups until I become sufficiently stronger in those exercises.

    The plan is to add weight or increase the reps or decrease the resting time in every single workout in the exercises of the first and fifth day and once a week in the exercises of second, third and fourth day.

    I'll start this programme from today and stick to it at least till summer break, so I am talking about 3-4 months.. I also want to sort out my diet in order to have sufficient energy and put a little more weight if possible but one thing at a time eh?

    If anyone has any thought or suggestion please share it.:)
     
  19. Madao13

    Madao13 Valued Member

    Overhead Press
    20kgs 1x10
    30kgs 1x3
    40kgs 1x2
    50kgs 8x3 (2 minutes rest)

    Back Squat
    20kgs 2x5
    60kgs 1x5
    70kgs 1x3
    80kgs 1x2
    90kgs 1x6, 1x5

    Seated Cable Row
    65kgs 1x10
    70kgs 1x10
    75kgs 1x5
    85kgs 3x6 (2 minutes rest)
     
  20. Madao13

    Madao13 Valued Member

    Overhead Press
    20kgs 1x10
    30kgs 1x5
    40kgs 1x2
    50kgs 6x3
    First 3 sets with 1 minute rest and the others 3 with 2 minutes.
    The moment I do 10x3 with 1 minute rest and good form I'll add weight.


    Back Squat
    20kgs 1x10
    60kgs 1x5
    72,5kgs 1x3
    82,5kgs 1x2
    92,5kgs 3x5 (5 minutes rest)


    Seated Cable Row
    65kgs 1x10
    70kgs 1x3
    75kgs 1x2
    85kgs 5x7 (2 minutes rest)


    RDLs
    20kgs 2x5
    30kgs 3x5


    Overhead High Pulley Rope Tricep Extensions (bigass name :p)
    15kgs 100 reps in total with 1-2 minutes break


    Back Extensions
    2x15
     

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