Saturday, December 31, 2016

2016-12-31: Last lifts this year! Bring on the next!

Last lifts of the year.  Not sure what I'm doing program wise these days - I just seem to go lift what I want to lift.  Probably because I feel so weak after not lifting most of December.

Need to get myself an interesting program in 2017.  I think it's time to retire Stronglifts 5x5.   I really have exhausted that program after using it for more than 15 months.  If you've got any recommendations, leave a comment.  It would preferably be a program backed by a nice little app that is just as nice as the SL5x5 app. :-)

Todays Lifts

Barbell Squat

5x20kg
5x40kg
3x60kg
3x80kg
3x8x100kg
1x120kg
1x140kg
1x150kg
1x160kg

Not sure what to make of todays squats.  I felt weak, and decided that todays work set would be 3x8x100kg.  When finished with that I decided to go for a rep of 120.  T.hat felt easy, so 140 .. 150. and 160 also went up.  Turned out I wasn't as weak as I thought today.

Bench Press

20x20kg
5x40kg
3x60kg
3x80kg
6x100kg
2x5x100kg
10x80kg
12x80kg

I had hoped for more than 6 reps of 100kg.  Didn't happen.  The next two sets of 5 was really easy though.  Then didn't feel like asking for another spotter, so went for some easy sets of 80kg.

Barbell Row

5x60kg
5x5x80kg


Thursday, December 29, 2016

2016-12-29: Still in the 1000lbs club!

Given how weak I've gotten with so little training in December, I decided to do the 3 big lifts all at the same day today.  Yes, that means I'm silly enough to do Deadlift two days in a row; but what the heck.

Todays lifts

Barbell Squat

5x20kg
5x40kg
3x60kg
3x80kg
3x100kg
1x120kg
1x140kg
1x150kg
1x160kg

Bench Press

20x20kg
5x40kg
3x60kg
3x80kg
1x110kg (error in loading)
0x120kg (overeager spotter)

Did two things wrong.  First, I used big black rubber plates, and thought the second set was 20kg plates too.  Turns out they were 25kg plates.  So my 1x100kg was stupid heavy - and then I realized it was 1x110kg.  For my 120kg attempt; my spotter got a bit eager and helped me before needed.  I *think* I would've done it, but I didn't.  So No Lift for that one.

Deadlift

5x50kg
5x80kg
3x100kg
3x120kg
1x140kg
1x160kg
0x190kg (failed lift)
1x190kg (yeah!)

I failed my first attempt at 190kg.  I've never managed to do a max attempt at second try before, and wasn't going to try one today neither.. except a big friendly fellow came over and pointed out that my lifting technique was slightly flawed.  My knees was above the bar.  He suggested leaning back and pressing through the heels.

Now, I thought I did that, but he insisted I didn't, so I thought what the heck, I'll give it a try.

It worked.

Thanks big friendly fellow!

Total

160kg+110kg+190kg = 460kg = 1014 lbs

Yes!  I'm still in the 1000 lbs club!  And this time I did all the lifts in one day!  

Wednesday, December 28, 2016

2016-12-28: Good lifting day.

Except for Overhead Presses that was just shite today, this was a good lifting day.

Todays lifts

Barbell Squat

5x20kg
5x40kg
3x60kg
3x80kg
3x100kg
1x120kg
1x140kg
1x150kg
1x160kg

Overhead Press

5x20kg
5x40kg
5x60kg
2x60kg

Shoulders felt a bit wonky, enough of this for today

Deadlift

5x60kg
5x80kg
3x100kg
1x120kg
1x140kg
1x160kg
1x180kg
5x153kg
10x120kg

That felt good.  A good deadlifting session.


2016-12-27: Figured out whats wrong with my squats

So, my squats have been weirdly weak.  I finally figured out why before going to the gym today.  I used the Smith Machine to squat on Dec 8th, forcing my body to use a different bar path.  I didn't return to using a proper bar path after just one session on that dreaded contraption.  Todays focus was bar path.

Todays lifts

Barbell Squat

5x20kg
5x40kg
3x60kg
3x80kg
3x100kg
5x5x120kg (yeah!)
1x140kg

That went as it should.  Focused on proper technique, and the lifts were easy.  Not super-easy, but they went up.  Satisfied.

Bench Press

20x20kg
5x40kg
5x60kg
3x80kg
4x5x100kg
4x100kg

Whee, only one missed rep.  

Barbell Row

2x5x60kg
5x5x80kg

2016-12-24: Christmas lifting

Another weak squat day

Todays lifts

Barbell Squat

5x20kg
5x40kg
3x60kg
3x80kg
3x100kg
1x120kg
1x140kg
1x150kg
0x160kg (failed!!)
2x140kg (heavy!)
2x120kg (couldn't have done a 3rd rep)

Okay.  Something is amiss.  

Overhead Press

5x20kg
5x40kg
4x5x60kg
4x60kg

Failed the 5th set of 5x5x60kg .. weak

Deadlift

5x60kg
5x80kg
3x110kg
1x120kg
1x140kg
1x160kg
1x180kg
0x200kg

Okay, that's not half bad.  Everything up to and including 180kg flew of the floor. 200kg didn't budge.. but given the lack of deadlifting this month, I'm satisfied

Sled Push, low bar one way, high bar the other.  10.5m "track"

5x1x80kg

Dumbbell hammer curl

10x10kg
10x12.5kg
3x10x15kg (PR)

2016-12-22: Back in Gjøvik. Real lifting.

Back lifting in Gjøvik Elitegym.  Finally some real lifting again.

Todays lifts

Barbell Squat

5x20kg
5x40kg
3x60kg
3x80kg
3x100kg
1x120kg
2x140kg
1x150kg
1x160kg

Everything was weird and super heavy.  Not my usual self.  Probably because of lack of training.. but having lost this much strength in a few weeks?  Hmmm.

Bench Press

20x20kg
5x40kg
3x60kg
3x80kg
4x100kg
2x5x100kg
2x4x100kg

Could've done 5 the first 100kg set, but didn't have a spotter.  Got one for the 4 next sets.  The last two sets I really could only do 4..

Power Snatch

3x3x40kg

Clean and Jerk

2x3x40kg

Barbell Row

5x40kg
5x60kg
5x5x80kg


2016-12-19: Another week since I lifted.

Blergh; not enough lifting.  But, I got some lifts done again

Todays lifts

Barbell Squat

5x20kg
5x40kg
5x60kg
3x80kg
3x100kg
2x2x120kg

Again only 2x2 instead of 5x5.. and they were heavy.  Something bad going on.  You might be able to spot it in this video...  Also - see the squatting in a smith machine setup .. and the tiny spotter bricks I use to rest the barbell on.



Overhead Press

5x20kg
5x40kg
5x5x50kg

2016-12-13: Abusing the smith machine

5 days without lifting, as lifting with the Smith Machine wasn't overly motivating.  I decided to give it another attempt.  When I got into the weight room, I realized you could put the bar all the way at the top of the machine, and lift off the spotter bricks.

No spotter bars when doing this, and not entirely stable, but what the heck.  A video was posted on Dec 19th, and will be in the Dec 19th post  (This post is made on Dec 28th, backfilling December).

Barbell Squat

5x20kg
5x40kg
5x60kg
3x80kg
3x100kg
2x2x120kg  (This is weak, I get back to why in the Dec 28th post)

The weak squats are a combination of bad lifting technique and fear of not having spotter bars.  More details in the Dec 27th post.

Bench Press

20x20kg
10x40kg
3x60kg
3x80kg
2x5x100kg
4x100kg (Could probably have done 5, but no spotter bars...)
10x40kg

Barbell Row

5x60kg
3x5x80kg

2016-12-08: The dreaded smith machine. Blergh

My new workplace has a gym room.  I love that they do have a gym.  The bad part is that the gym consists of a smith machine, and dumbbells.    So, I decide to try the smith machine..

Todays lifts

Smith machine squats

5x20kg
5x40kg
3x60kg
3x80kg
3x100kg
3x110kg  (getting very heavy)
0x120kg

A really bad thing is that the Smith machine is not bolted down, and when attempting 120kg the entire machine just moved along the floor.  I had no chance of raising the barbell given that the entire contraption just moved.  Good spotter bricks.  

The other bad thing is that the bar path sucked.  This was quads only.  No involvement of hamstrings, glutes or my back.  

Deadlifts

There's a free barbell, but no rack to use properly.  However..

5x60kg
4x80kg
3x100kg
3x120kg
5x135kg
1x135kg

My glutes were exhausted after the Smith Machine, and 135kg is using all the weights in the weight room.  At least I got to deadlift some.


2016-12-05: Lifting in Gjøvik, at Gjøvik Elitegym

So, we've flown to Norway.  I'm at Gjøvik Elitegym for a day, before moving to Oslo.  I love that Gym.

Todays lifts

Barbell Squat

5x20kg
5x40kg
3x60kg
3x80kg
3x100kg
1x120kg
3x3x150kg

Sled Push, low bar one way, high bar the other.  10.5m "track"

1x80kg
4x2x100kg
1x100kg
1x100kg

The Sled Push is a prowler-style device you can load plates on.  One way, you push on a little handle that is maybe 20cm above the floor.  The other way you push on top of the bars you put weights on, thus a high bar.  This exercise is extreme cardio and conditionining.  Great fun.

2016-12-02: Last training in Dublin

My last training session in Dublin.  As this is written on Dec 28th and backfilled, there won't be much commentary

Todays lifts

Barbell Squat

5x20kg
5x40kg
5x60kg
3x80kg
3x100kg
1x120kg
1x140kg
1x160kg
0x180kg

The fail video posted in the lack of updates post is the 0x180kg

Deadlift

5x60kg
5x80kg
3x100kg
1x120kg
1x140kg
3x2x160kg
4x5x150kg

Bench Press

10x40kg
10x60kg
10x80kg (paused)
3x5x100kg

Barbell Seal Rows

2x5x50kg
2x5x55kg

Pull Ups

2x4 @ -25kg
2 @ -25kg
3 @ -40kg

Saturday, December 3, 2016

2016-12-03: lack of updates

We've been busy packing down everything in the house, and have shipped it to Norway in a huge container. We're now living out of suitcases. No computer. Only internet via the phone.

Regular updates will recommence when we're settled in Norway.  Until then, updates will be a bit random. Will see if i can insert the sessions I've done in the meantime when we've sorted out housing.

I've got a place to work out Monday and Tuesday!😀

Posted a fail video of me failing 180kg Squat to YouTube yesterday.