Thursday, February 23, 2017

2017-02-23: I've been lazy recently

Not sure if lazy is the right word.  Been travelling, returned to Norway, forgot important stuff as change of clothes at home on Monday.  Tuesday I realized I also didn't have a towel.  Yesterday I was busy preparing stuff at work.  Today I didn't have any more lame excuses, so I went to the gym.

My lifts have suffered from the lack of lifting.

Today's Lifts

Barbell Squat

2x5x20kg
5x40kg
3x60kg
3x80kg
3x100kg
1x120kg
1x140kg
1x160kg

Overhead Press

5x20kg
5x40kg
5x60kg

Deadlift

5x60kg
5x80kg
5x100kg
1x120kg
1x140kg
1x160kg
1x180kg


Can't bother to calculate volume as it's just not enough, but I went back to the gym again which was the important bit.  Now I need to make sure to keep it up.


Tuesday, February 14, 2017

2017-02-14: Lifting in Barcelona

In Barcelona.  Tried out a new gym - anytimefitness.  They've got one power rack, and the floor is a bit slippy for my shoes, but they DO have a power rack, enough weights, and it's quite good lifting.

Didn't lift yesterday as there was just too many meetings to get some time for the gym.

Today's Lifts

Barbell Squat

5x20kg
5x40kg
3x60kg
3x80kg
3x100kg
1x120kg
3x1x140kg

Volume: 1560kg

Bench Press

20x20kg
5x40kg
5x60kg
3x80kg
3x100kg

Volume: 1440kg

Should have done more volume in Bench Press, but I forgot my wrist wraps in Norway, and this was more than enough strain for my wrists today.

Barbell Row

5x60kg
5x70kg (wrong amount of reps)
5x8x70kg (PR)
14x70kg (PR)

Volume: 4430kg


Workout Volume: 7430kg

Friday, February 10, 2017

2017-02-10: Volume Day

Happy.  Satisfied.  Today was a good volume day.  Would've loved to be able to do 5x5x120kg again for Squats, but given that I'm running on 3 volume days and two single days per week, I guess that just isn't happening juuust yet.

Today's Lifts

Barbell Squats

5x20kg
5x40kg
5x60kg
5x80kg
5x100kg
3x5x120kg
3x5x100kg

Volume: 5100kg

Overhead Press

5x20kg
5x40kg
6x5x60kg

Volume: 2100kg

Deadlift

5x60kg
5x80kg
5x100kg
5x120kg
5x5x140kg

Volume: 5300kg


Workout Volume: 12500kg

Thursday, February 9, 2017

2017-02-09: Squat, Row, No bench

Decided to rows before bench.  When I was finished with my rowing, people were squatting in the bench press racks.  Bleh.  There was 5 available squat racks!?

(The squat racks doesn't allow fine adjustment of safeties.  The barbell hits the safety bar on one step, and is below throat-level on the one below - so I prefer not to bench in the squat racks)

Today's Lifts

Barbell Squat

5x20kg
5x40kg
3x40kg (was distracted, needed another set of warmups)
3x60kg
3x80kg
3x100kg
1x120kg
1x140kg
1x160kg

Volume: 1560kg

Barbell Row

2x5x60kg
5x8x65kg (PR)
17x65kg (PR)

Note: I don't count 5x8-PR's, but the first set of 8x65kg was a 8 rep PR.  The AMRAP set after the 5 sets kind of squashed that 8-rep PR quite immediately. :P

Volume: 4305kg


Workout Volume: 5865kg

2017-02-08: Yargh

Tried heavy deadlift.  Failed.  Twice.  Blergh

Today's Lifts

Barbell Squat

5x20kg
5x40kg
5x60kg
5x80kg
5x100kg
5x5x110kg
7x100kg

Volume: 4950kg

Overhead Press

5x20kg
5x40kg
5x50kg
3x6x55kg
10x40kg

Bleh, wanted to lift 6x6x55kg today too, but OHP on Monday and Bench on Tuesday didn't make a stronger Wednesday lifter.

Volume: 1940kg

Deadlift

5x60kg
5x80kg
3x100kg
1x120kg
1x140kg
1x160kg
2x0x200kg  (two attempts, both failed)

Volume: 1420kg


Workout Volume: 8310kg

Tuesday, February 7, 2017

2016-02-07: Squats, Bench

Didn't have time for my rows.

Today's Lifts

Barbell Squats

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

Volume: 1440kg

Small volume, but that's as I want it for squats on Tuesdays and Thursdays

Bench Press

20x20kg
5x40kg
3x60kg
3x80kg
3x100kg (at this point I realize that I've decided Volume, not Weight)
3x5x90kg
10x80kg
6x80kg
10x70kg
8x70kg

Volume: 5210kg


Workout Volume: 6650kg

Monday, February 6, 2017

2017-02-06: Back in the Gym

Went to Sweden for some corporate training last week.  Didn't work well in conjunction with lifting.  Thus - a week off lifting.  Not good.

Today I was back in the gym.   Most certainly not enough volume today.

Today's Lifts

Barbell Squat

5x20kg
5x40kg
3x60kg
3x80kg
3x100kg
3x5x120kg

Volume: 2820kg

This is not enough volume.  But was good to be back in the gym again.

Overhead Press

5x20kg
5x40kg
5x50kg
6x6x55kg

Volume: 2530kg

Good!

Deadlift

5x60kg
5x80kg
3x100kg
1x120kg
1x140kg
1x160kg
2x1x180kg

Volume: 1780kg

Definately not enough volume..


Workout Volume: 7130kg

Friday, January 27, 2017

2017-01-27: Moar Volume!

Yesterday afternoon, I started questioning the volume approach, as fatigue started setting in.  My hamstrings felt crazy tired.  This morning, I woke up feeling fresh and ready for another volume day.  And given that it's Friday and the last day of the week - I've got two days of rest ahead of me.

So, Moar Volume!

Todays Lifts

Barbell Squat

10x20kg
5x40kg
5x60kg
5x80kg
5x100kg
5x5x110kg

Volume: 4350kg

Overhead Press

5x20kg
5x40kg
5x50kg
6x6x52.5kg

Volume: 2440kg

Deadlift

5x60kg
5x80kg
5x100kg
5x120kg
5x5x130kg

Voume: 5050kg

Workout Volume: 11840kg

Thursday, January 26, 2017

2017-01-26: Upper body volume day

Plus squats, of course.

Someone in #powerlifting pointed out to me that I seem to have unintentionally peaked myself at the end of November, and continued on with silly singles in most of December... and that's why I did a heck of a lot of PRs at the end of November, while then going weaker.

So.. tentative program, as much as I can stick to it (which might be difficult given all the travel I have to do in the next few months).


  • Squats: 5 times a week.  Volume on Mon,Wed,Fri.  Heavy single(s) on Tue, Thu.
  • Deadlifts: 3 times a week.  Volume on Mon,Fri.  Heavy single on Wed.
  • Overhead Press: 2 times a week.  Just volume for now.  Mon, Fri
  • Bench Press: 2 times a week.  Tue, Thu.  Just volume for a while
  • Barbell Row: 2 times a week.  Tue, Thu.  Just volume forever.

This leaves me with just Squats and Deadlifts on Wednesdays.. I was thinking that I need to do some Power Cleans and Power Snatches .. but doing that on wednesdays when my legs will be shivering like Jell-O seems like seems like a bad idea.  Pullups seems like a bad idea given the rows on both Tue and Thu.  Maybe I'll add some core exercises.  I hate'em.  But maybe I'll add some.


Todays Lifts

Barbell Squat

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

Volume: 1540kg

Barbell Row

5x8x60kg
20x60kg (PR)

Volume: 3600kg

OKay, I think maybe 60kg is too light for me as a training weight in Barbell Rows.  I just hate this exercise.  Maybe I should up it to 70kg or something.

Bench Press

20x20kg
10x40kg
10x50kg
10x60kg
10x70kg
10x80kg
3x8x80kg

Volume: 5320kg

Workout Volume: 10460kg

Wednesday, January 25, 2017

2017-01-25: Volume day

So, I've grown weaker.  I've been frustrated that my lifts seem to have grown weaker - and I wasn't sure why.  When fiddling with Fitnotes, I looked at the volume of my lifting.  Lo and behold; ever since the middle of November my total volume in each lift has decreased.

I've mainly focused on heavy lifts with few reps.  Completely ignoring volume.

In the beginning, my max lifts increased, which was cool - and I continued.  Now they've .. diminished.  Thus; I decided to do a bit of volume and I can clearly see that I've become weaker.

Time to add a couple of volume days per week.

And time to add a Volume bit at the bottom of each Lifts section, so that I can keep score when writing this blog.

Todays Lifts

Barbell Squat

10x20kg
5x40kg
5x60kg
5x80kg
5x100kg
2x5x120kg (I used to do 5x5, but hell, no chance of a 3rd set)
2x5x100kg
5x100kg

Volume: 4400kg

Overhead Press

5x20kg
6x40kg
6x6x50kg

Volume: 2140kg

Deadlift

5x60kg
5x80kg
10x100kg
15x100kg (PR)
3x5x120kg

Volume: 5000kg

Workout Volume: 11540kg

Tuesday, January 24, 2017

2017-01-24: Squats and Deadlifts

Today's Lifts

Barbell Squat

5x20kg
5x40kg
5x60kg
3x80kg
3x100kg
1x120kg
3x1x140kg

Deadlift

5x60kg
5x80kg
3x100kg
1x120kg
1x140kg
1x160kg
0x200kg
5x160kg
5x140kg
2x140kg

Friday, January 20, 2017

2017-01-20: Few days rest, then lifting heavy!

Due to the workshop I mentioned on Tuesday, which was quite fatiguing, I didn't lift on neither Wednesday nor Thursday.  Back on track today though!

Today's Lifts

Barbell Squat

5x20kg
5x40kg
3x60kg
3x80kg
3x100kg
1x120kg
1x140kg
1x160kg
0x167.5kg (failed lift)

I could probably have pushed the failed one through, but halfway up I didn't make progress and decided to dump it.  Afterwards I felt like I should've pushed on.  Usually when I fail, I feel drained - this time I felt frustrated for not pushing.  Mental block.  

Deadlift

5x60kg
5x80kg
3x100kg
3x120kg
3x140kg (interesting..)
2x7x140kg
5x140kg

So, the first set of 140kg was interesting in that normally I have no problem in lifting 140kg without chalk.  Today my hands was sweaty and the bar was slippery.  I tried going for a 4th rep, but felt the skin tearing of my hand.  Ripped a callus (not bloody) - with a nice piece of skin hanging from my hands afterwards.  Removed it, chalked up and continued with more sets.

Power Clean

1x60kg

Power Snatch

1x60kg


2017-01-17: Lifting in a different Gym

Due to attending a workshop, I had planned on skipping today's session.  Turned out there was a decent enough setup at the workshop location.  Yay to company Gyms with good enough equipment!

Today's Lifts

Barbell Squat

5x20kg
5x40kg
3x50kg
3x80kg
3x110kg
2x140kg

There was no 20kg plates, only 5s, 10s and 15s.  I couldn't be bothered juggling too many plates so after warmups of 20s and 40s, moved to the 15kg plates.

Barbell Front Squat

2x5x50kg

Power Clean

3x50kg

Power Snatch

0x50kg (failed lift)
1x50kg

I probably should've started with 40kg, but as the 10kg plates was a bit small, decided to start with 50kg.  Wasn't prepared for the weight.

Monday, January 16, 2017

2017-01-16: Heavy Squat, Heavy OHP, Heavy DL.

Went heavy with both squats and Deadlift today.  Felt good.  Forgot that Mon,Wed,Fri should be light squats with lots of volume.  Will be interesting to see how tomorrow goes with heavy squats again.

Gave away my deadlift straps to my training buddy, as I've been lifting raw for the last year.


Todays Lifts

Barbell Squat

5x20kg
5x40kg
3x60kg
3x80kg
3x100kg
1x120kg
1x140kg
1x160kg
1x165kg

Overhead Press

5x20kg
5x40kg
5x5x60kg
1x70kg

Deadlift

5x60kg
5x80kg
3x100kg
1x100kg w/straps (demo)
1x120kg
1x140kg
1x160kg
1x190kg


Friday, January 13, 2017

2017-01-13: Friday the thirteen killed my deadlift!

Okay, the subject is pure hyperbole.  I failed my heavy Deadlift today - but the reason is probably that it's my 3rd time deadlifting in 4 days.  Tuesday, Wednesday and Friday, with squats every day - might be a tad over the top.  I'm curious how next week will play out with Monday/Wednesday/Friday.

Also curious was the way my deadlift failed.  Previous failures has been that I've been too weak in my hips and lower back.  Today the failure was very clearly in my quadriceps.

Today's Lifts

Barbell Squat

5x20kg
5x40kg
5x60kg
5x80kg
5x100kg

Bench Press

20x20kg
5x40kg
5x40kg
3x60kg
3x80kg
3x100kg
1x110kg
0x120kg (failure)
5x100kg

Barbell Rows

5x40kg
5x5x60kg

Deadlift

5x60kg
5x80kg
3x100kg
1x120kg
1x140kg
1x160kg
0x190kg (failure)

Thursday, January 12, 2017

2017-01-12: Heavy Squats Day - Form returning

Squatted heavy today.  I can feel the form returning.  Felt pretty maxed out on the heaviest lift today; but that's as it should be.

Today's Lifts

Barbell Squat

5x20kg
5x40kg
3x60kg
3x80kg
3x100kg
1x120kg
1x140kg
1x160kg
1x162.5kg
3x120kg
3x5x100kg

Lat Pulldown

5x30kg
5x40kg
5x50kg
5x60kg
5x70kg
4x75kg (failed 5th last rep)


Wednesday, January 11, 2017

2017-01-11: Exhausting lifts.

Getting back in the Gym after as little as a weeks pause can be a chore.  December was pretty much lost until Christmas, and then I lost a week-ish after New Year due to the move.  Yesterday I felt like I got into the groove - today everything felt heavy.

The next few months I want to focus on Deadlifts.  Given that I've got a lifting buddy, and that I want to Squat Every Weekday - I need to figure out a schedule.  My current plan is a bit crazy, but we'll see how it goes.  Basically I want to Squat relatively light on Mon,Wed,Fri, with heavy days on Tuesdays and Thursdays.  For Deadlifts I want to lift Mon, Wed and Fri.  I see lots of recommendations that you shouldn't Deadlift more than once a week .. but that seems like hogwash to me.  Deadlifted yesterday - but went ahead today too.  From now on it'll be Mon,Wed,Fri.

Today's Lifts

Barbell Squats

2x5x20kg
5x40kg
3x60kg
3x80kg
3x100kg
3x3x120kg

Overhead Press

2x5x20kg
5x40kg
3x5x60kg

Deadlift

5x60kg
5x80kg
3x100kg
1x120kg
1x140kg
5x160kg


Tuesday, January 10, 2017

2017-01-10: Getting back in the Groove.

Decided to do Squats and Deadlifts today.  Deadlifts probably not the smartest to do today, as I'm doing them tomorrow too, but I really wanted to - so that's okay.

Also discovered that the spotter bars in SATS actually works perfectly fine.  Wasn't used to them having pins to be inserted from the side - and didn't see the pins last time.  This time around I saw another person using them, with pins - and voila - lightbulb!  They work!

Today's lifts

Barbell Squat

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

Was interrupted right before my 1x160kg.  The lifting area was to be used by some class - but the instructor was friendly enough to show me that there was a "Personal Trainer" area I could use - with even better racks.  Excellent!

Deadlift

5x60kg
5x80kg
3x100kg
1x120kg
1x140kg
1x160kg
1x180kg
1x190kg

Yess!  The 190kg went up today too!  And on the first try.  Heavy as feck, but it went up!  Didn't even hitch it that badly!  The advice on leaning back that I got on Dec 29th is super helpful.  


Monday, January 9, 2017

2017-01-09: Monday morning lifting.

My new lifting times are at 06:30 in the morning.  Early.  Very early.  I haven't gotten into the early morning groove yet.  But, it's good that my buddy want to lift early, as it certainly sets the standard for getting in bed early and getting to the gym in the morning.  Can't complain about this!

Today's lifts

Barbell Squat

2x5x20kg
5x40kg
3x60kg
3x80kg
3x100kg
1x120kg
2x140kg

Bench Press

20x20kg
5x40kg
5x60kg
5x80kg
3x100kg
21x60kg (PR)

Decided to set myself a new PR at 60kg.  One more rep than my previous 60kg PR.

Barbell Row

4x5x40kg
2x5x60kg

Teaching pendlay rows is always interesting.  I'm a strong advocate of claiming that there isn't one perfect stance when doing these.  The important thing is to find a comfortable stance that exercises the right muscles.  But, given that different people have different limb-lengths, this stance varies from person to person.  I've been taught at least 10 different stances, by different people - and I've only found one that feels right.

We'll find my buddies stance over time.  


2017-01-04: First day in the gym

Signed up for SATS in Akersgata.  They've got a nice powerlifting area.  Nice, but not perfect.  The racks are nice - and does in theory have spotter bars.  The spotter bars, however, are in horrible condition and the bars rolls towards the end - whereupon the bars collapse to the floor.

I'll need to have a conversation with them about this, as it's clearly a safety issue.  You don't want 150kg dropping onto your back if/when you fail a squat.  Luckily I was not under the bar when it kaboommed onto the floor.  I was testing the setup as I felt it wasn't entirely safe - and howdy-do it wasn't.

Also of note: I've got a new lifting buddy!

Today's lifts

Barbell Squats

5x20kg
5x40kg
3x60kg
3x80kg
3x100kg
3x120kg
2x1x140kg

Overhead Press

5x20kg
5x40kg
2x5x60kg
4x60kg

Ohh.  I'm regressing.  Need to focus on OHP.  Not managing 5x5x60kg isn't ideal.  However, I want to have spotter bars at shoulder height to dump on, and it was while doing these I realized the spotter bars are really shoddy.

Deadlifts

5x60kg
5x80kg
3x100kg
1x120kg
1x140kg
5x140kg

Was a bit disappointed as the plates are humongous.  Couldn't fit more than 140kg onto the barbells.  This, as I discovered in the next session turns out to be because I didn't look enough for thinner plates.  There are plenty available.  


2017-01-03: First day of exercise. Exhausting.

No gym today.  However, the container from Dublin arrived, which meant 150+ boxes to be carried up three floors, and some down again to the cellar.  Boxes full of books or comics are heavy.  I had help from two guys from the moving company, but still carried an inordinate amount of boxes from the container and up the flights of stairs.

Exhausting.  This was a combination of cardio and lifting.