yesterday:
run 20+ minutes (streets)

today:
run 10 minutes (streets)
bench 70kg 12, 80kg 5-5-(5 with a lot of help)
squat 65kg 3x10
dead 100kg 5, 110kg 5-5
pulldowns 60kg 5x5
dumbell hold 42kg 3x20s
curl 15kg 3x7
couldnt do 5kg lateral delt raises, shoulder fucked coz i was lying on it this morning

squats are amazing. will take a new video sometime.

spreadsheet:
https://docs.google.com/spreadsheet/ccc?key=0AjIvzoW04fGQdHl2cl9wU3ZnZndCNlN1OC1EWm14RlE

GoTuNk!

Chile4591 Posts

December 05 2012 23:40 GMT

#1082

Gazillion cleans/jerk from racs to learn form

C&J: 70kg (PR)
Squat: 140kgx3x5

mordek

United States12705 Posts

December 06 2012 00:02 GMT

#1083

52.5lb chin-ups 5,5,4.9 DDDD:
90lb kroc rows 3x8
110lb ohp 3x5

Felt exhausted and sleepy all day so can't complain too much. Plus I think I'm up a pound or two.

Luxae

Israel232 Posts

December 06 2012 09:38 GMT

#1084

Today:
Squat 1x3 60, 100, 1x2 120, 1x1 140, 160, 180, 1x1F 195kg, 1x1 180kg - Not sure if it was just crappy recovery this week or if I've reached the limit with the 12lbs weekly PRs. I'll probably do 192.5kg next week just in case.
BP 1x3 55, 65, 1x2 80, 95, 1x1F 107.5, 1x1 95, 1x8 60 - pulled my lower back during the 107.5kg rep, definitely felt like it was going up so I'm gonna try it again on Sunday.
Pull ups 1x5 +15kg
Chin ups 1x4 +20kg, 1x3 +25kg
Dips 3x5 +26kg, 1x15 bw

This weekend is Hanukkah, so lots of deep fried carbs for me. The extra calories should be good for recovery!

theJob

272 Posts

December 06 2012 19:56 GMT

#1085

This week I've been regressing ion all the big lifts except the squat. This is also the first week that I'm doing the full body routine so I might just just not be used to the frequency. Will take a deload at the end of this cycle and give it another cycle before I pass judgement on it.

Pulimuli

Sweden2766 Posts

December 06 2012 22:21 GMT

#1086

95kg bench quite easily, might be reaching my goal til newyears after all :D

GoTuNk!

Chile4591 Posts

December 07 2012 00:11 GMT

#1087

fuckaround day at the gym

Klokov Press: 32.5kgx4x8
Pull Ups: BWx5x7
Leg Raises: 15x3

Crushinator

Netherlands2138 Posts

December 07 2012 11:57 GMT

#1088

Did Good Mornings 110kg 2x10 :D

Then did some speed benching

Feeling strong. Ready to destroy some records next week.

rubus

Sweden18 Posts

December 07 2012 12:28 GMT

#1089

130kg x 6 bench today

FFGenerations

7088 Posts

December 07 2012 15:01 GMT

#1090

today:
zzz
ohp 50kg 6-6-5 (barely) 40kg 8
pulldowns 60kg 5x5

will have to go tomorrow (sat) and do pcleans & squats. forgot my shorts today & was knackered anyway

funkie

Venezuela9376 Posts

December 07 2012 17:55 GMT

#1091

On December 06 2012 08:40 GoTuNk! wrote:
Gazillion cleans/jerk from racs to learn form

C&J: 70kg (PR)
Squat: 140kgx3x5

This is not right, how is your squat 200kg++ and your C&J just 70kg? My C&J is 95/100kg, and I don't even get to 190kg Squat.

EXPLAIN TO ME!

I DO NOT UNDERSTAND.

Edit: also, I see you're doing 3x5 again. Is there any reason for this? Or you're just bulking?

Yesterday I did 60kg x 3 x 10 (rack was being occupied by a bunch of boxes of new machines (yay..not). so..
Dips: 10kg x 3 x 10 / un-weighted: 2 x 10.

Neutral-grip PullUps: 8-8-8

Those squats (I did them as speed squats, and priority on getting out of the hole as fast as I could, without breaking form.). Since I had no rack to rack (?) the bar, I had to clean it, jerk it, put it on my back, perform 10 reps and then jerk it again to lay it on the floor. Was pretty fun too.

FFGenerations

7088 Posts

December 07 2012 18:02 GMT

#1092

i think he just started doing oly lifts

also today:

run 25 mins (pavement)

mordek

United States12705 Posts

December 07 2012 21:48 GMT

#1093

Last chance to make 45lb pull-ups 3x5 or I deload. I'm ready to make this happen.

infinity21

Canada6683 Posts

December 07 2012 22:49 GMT

#1094

Lol I was cleaning 100kg while front squatting 102kg
Ill trade that for a 200kg squat any day :p

GoTuNk!

Chile4591 Posts

December 07 2012 23:03 GMT

#1095

@ funkie

First time I C&J, and I can't really miss any lifts, SPECIALLY A JERK.

Jerk from racks: 75kgx1x10(PR), 80kgx1 (PR)
Squat: 150kgx3x5
Row Machine super setted with hammer curls (ultimate bro workout): 100kgx10x3/12.5kgx10x3

Squat just taking it easy for a week after the meeting, and I'm doing it after other stuff (I always did it first) so it isn't that terrible

Nazarene

Denmark996 Posts

December 08 2012 10:51 GMT

#1096

Yesterday

Press 3x5 72,5 kg PR - the fifth rep on the second and third set were the slowest press reps I've EVER done :-D
very nice considering a bw of 79 kg imo :-)

25-20-15-10-5 reps of GHD situps and strict handstand pushups - 8:10

sJarl

Iceland1699 Posts

December 08 2012 11:48 GMT

#1097

Yesterday:

DL: 152.5kg x 7
GMs: 40kg x 10, 50kg x 10-10
V-pulups: BW x 7, BW+ankleweight x 5-5

All moving slightly up.

sJarl

Iceland1699 Posts

December 08 2012 13:52 GMT

#1098

http://www.vikingstrengthsports.com/2012/12/benni-and-1015-pound-deadlift.html

Having trained with Stefán Sölvi and been around Benni I can confirm this.

GoTuNk!

Chile4591 Posts

December 08 2012 17:46 GMT

#1099

lol at "benni" the average man

Acording to efs today is matt kroc birthday. Given I've read everything on the internet, I think his interview is among the best shit I've read online. Cant wait to squat with a bleeding testicle :D

http://www.criticalbench.com/interview_powerlifter_Matt_Kroczaleski.htm