#37

[uwe]

#37 week 1 day 2

deadlift
4 sets of 3 with 160kg

incline bench press (smith machine)
4 sets of 6 with 65kg

pullup
5 sets of 5

rack pull
4 sets of 3 with 170kg

abs supersetted with standing leg curl
3 sets of 10 - 5 sets of 10 each

[uwe]

#37 week 1 day 3

bench
7x60
6x65
5x70
4x80
2x3x85
2x3x90
2x3x85
4x75
6x70
8x65
10x60

flys : 5 sets of 10

squat
5 sets of 3 with 115kg

close grip bench
5 sets of 10 with 40kg

hyperextensions with hold at top
5 sets of 10

[uwe]

squat
5 sets of 2 with 125kg

bench was occupied, so did my second round of squats immediately after the first...

supposed to do 4 sets of 3, but was too fatigued, so : 4 sets of 2 with 115kg

bench
6 sets of 2 with 95kg
felt easy, might need to bring up my max a little...

push up
5 sets of 10

hyperextensions with hold at top
5 sets of 10

flyes
5 sets of 10

[uwe]

deficit deadlift
4 sets of 4 with 150kg

bench 5 sets of 4 with 85kg
too easy, could have easily been the second round of bench on a heavy bench day...

deadlift
sets of
5 sets of 4 with 160kg, should have gone 165kg or 170kg

flies
5 ssets of 10

standing leg curl
5 sets of 10 each leg

should have gone heavier on the deads, but because basketball season has started, I was afraid to be too fatigued or sore...

[uwe]

week 2 day 3

supposed to do first round of squats first, but powerrack was taken.. so had to bench first, and then do all my squats...

bench
6x60
5x70
2 sets of 4 with 85
2 sets of 3 with 90
2 sets of 2 with 97,5 kg : super easy ! week 4 of the former cycle I was supposed to do 3 sets of 2 with 100kg, and failed on the last rep of the third set... confident that I will get it this cycle!
2 sets of 3 with 90kg, supposed to do 4 sets of 90, but accidentaly did this...
5x85kg
6x75kg
7x70kg

squat
wanted to go a little heavier today, but after two sets I noticed my legs were too beat up from basketball practice yesterday, so had to lower the weight (to the amount it was supposed to be) after 2 sets...
so 2 sets of 3 with 120kg
then 4 sets of 3 with 115kg
followed by the second round of squats: 4 sets of 2 with 115kg
this was 10 consecutive sets of squats.. weights were moving slow towards the end, but didn't care. I love this type of training!

accessory
leg adduction machine supersetted with paused close grip bench press
5 sets of 10 each

fly
5 sets of 10

note: looking back on my recent training, I think pausing ALL my benches has helped me a lot, someting I didn't really do in the past...

[uwe]

week 3 day 1
woke up this morning, and felt weird in my lower back... Must have slept wrong. It doesn't always hurt, but it does so when I bend over, so was thinking about how my squatting would go.

squat
warming up felt really good
5 sets of 3 with 120kg, felt really hard, harder than I expected and harder than it should have felt at this stage of the cycle..

bench
5 sets of 3 with 95kg, this must be a personal best, I think. Had to strain on the last rep of the last three sets, but not that hard. I feel that my bench it making solid progress. The only thing that can hold me back is the sprained wrist that is healing slower than I hoped/expected, but it doesn't bother me that hard while benching, so..

squat
at this point I was really scared of tweaking my back, because I felt so unsure. So I skipped the second round of squats, and did back raises, 5 sets of 10, and tried to use my hamstrings. This way I could take some of the stress off my back, while still getting some work in. I am sure that this minor injury has nothing to do with my training, pretty confident that I must have had a wrong position while sleeping or something.

push up
5 sets of 10

abs
3 sets of 10

flyes
5 sets of 10

[uwe]

week 3 day 2

deficit deadlift
4 sets of 4 with 160kg
felt heavy!

bench
2 sets of 3 with 95kg, 1st set was hard, after that it was easy
2 sets of 2 with 100kg, easy!
2 sets of 3 with 95kg, last rep of each set was a grinder..
4x85kg
5x75kg
6x70kg
7x65kg
8x60kg
after the last set of 95 it was pretty/too easy, altough the sets with 95&100kg really fatigued me...

rack pull
4 sets of 4 with 170kg
I hate these so much that next cycle I think i'm going to change these with one of the supplemental exercises found in this thread : bmfsports.proboards.com/index.cgi?board=sheiko&action=display&thread=436&page=1

supersetted machine adductor/abs/flyes
5 sets of 10 each

lower back still hurts, weird. I'm still convinced it had nothing to do with my training. If it still hurts next week, i'll go see a doctor. Until then I'm just going to try foam rolling it (pvc pipe)

[uwe]

yesterday week 3 day 3
back was feeling a little better, so figured i would give it some rest to let it heal properly. Foam rolling in the morning really helps the back, and right now it doesn't bother me that hard.

bench
5 sets of 2 with 97,5kg
fast and easy! Could have gone to 100kg, but wanted to leave something in the tank for next week.

squat
so skipped this to give my back some rest

bench
4 sets of 6 with 80kg

hyperextensions with hold at top, tried to use my hamstrings
this made my hamstrings very sore, didn't feel anything sore/bothering my in my back...
5 sets of 10

flys
5 sets of 10
very slow excentric motion, fast concentric. Held for a second at 'the top'

today
3 hours basketball practice and a game afterwards
= pretty intense cardio

[uwe]

yesterday 3 hours basketball practice

today week 4 day 1
squat rack was occupied, so started with bench
5 sets of 3 with 95kg
harder than expected; last rep of each set was a little slower, but not that hard

squat
2 sets of 3 with 120kg last reps of each set were hard
3 sets of 2 with 127,5kg was okay, but weights moved very slow
4 sets of 2 with 120kg pretty easy

hyperextensions
3 sets of 10

chinups
4 sets of 8

flys
5 sets of 10

[uwe]

week 4 day 2

bench
2 sets of 3 with 95kg
2x105kg too easy
2 sets of 2 with 107,5kg

deadlift
2 sets of 3 with 170kg
3 sets of 2 with 185kg

bench
4 sets of 4 with 90kg, too easy

chins
5 sets of 6

didn't do any lower acc work, because I have to do day 3 tomorrow... Monday was a holiday in Belgium, so my planning was a little bit messed up this week.

[uwe]

week 4 day 3
back is sore as hell from yesterday's deadlifting...

squat
4 sets of 3 with 120kg
2x120kg
stopped there, I knew that I would fail if I attempted the rest of the reps/sets...

bench
5 sets of 5 with 85kg
still tired from yesterday, so didn't feel as it should have...

flyes
5 sets of 10

super wide stance squat with pause at bottom
5 sets of 5 with 60kg

push up
5 sets of 10

[uwe]

#31 week 4 day 1

bench
2 sets of 3 with 95kg
4 sets of 2 with 107,5kg
last set of the 107 was pretty hard, but on film it looked allright

squat
2 sets of 2 with 120kg, felt so light!
3 sets of 1 with 135kg
first set felt really heavy, ok after that

dips supersetted with pull throughs (strong band)
5 sets of 8 - 5 sets of 10

wide stance squat, tried to pause at the bottom but didn't see any pause on film
5 sets of 5 with 60kg

pushup between plates
5 sets of 10

video of training will be added soon!
edit : www.youtube.com/user/Uwe25071991?feature=mhee#p/a/u/0/s3aX6XXyOmY

www.youtube.com/user/Uwe25071991?feature=mhee#p/a/u/0/s3aX6XXyOmY

[uwe]

#31 week 4 day 3

so i got hit on my shoulder yestreday during basketball practice, didn't really injure it but there is some pain though.

bench
2 sets of 2 with 100kg
3 singles with 115kg
2 sets of 2 with 100kg

the 115kg singles seemed very hard, but probabely the bar moved pretty fast. couldn't tape this session because camera broke...Think the weight felt heavy because of my shoulder...

deadlift
2 sets of 2 with 170kg too easy!
1x190kg, pretty easy too
1x195kg, wasn't "that" easy, but after I finished the start of the lift, nothing could stop me. Pretty sure there was some rounding in my lower back, though.
Problem with deadlifting for me is the start of the lift, after that I'm always able to finish the lift pretty easy

chins
5 sets of 6

abs
3 sets of 10

inverted row (bodyweight)
5 sets of 10

[uwe]

squat
5 sets of 3 with 120kg
felt really easy, even though I had 3 hours of basketball practice yesterday!

bench occupied, so did second round of squats immediately after the first
4 sets of 5 with 105kg
brutal!

bench
5 sets of 4 with 95kg
last rep of each set was hard

rear delt flies
5 sets of 10

hyperextensions with hold at top, tried to use my hamstrings
5 sets of 10

[uwe]

#32 week 4 day 1

deadlift
4 sets of 2 with 150kg

bench
4 singles with 95kg

abs
10-8-8

boooooooooooooooooring

[uwe]

#32 week 4 day 2

squat
3 sets of 2 with 105kg , no belt

bench
3 sets of 2 with 90kg

again : boooooooooooooooooooooooooooooooooooooooooooooooooooooooooring