Squats, pulls, and curls

K

Karky

2
So i decided to start up a log. Cant promise anything though, im kinda lazy, so ill see how it goes with this logging thing. Hope you stop by every now and then and comment.

Tuesday 17.07.2007

A1 Power Clean
2x3 187
1x2 198
1x1 220 (First time PCing 100 kilos, felt really good)
1x2 198
1x3 187

B1 Squat ME
Worked up to 242 lbs, but got a sharp pain in my hip flexor. I think its anterior femoral glide, or what its called, so i stoped right there.
Been feeling this comming for a while, so i guess i gotta drop the biliteral squatting (i dont feel it doing lunges, bulgarian squats, etc) and focus on activating my glutes more.

C1 Pushups (hands on smith bar, feet on machine, weight hanging from a belt from my upper back)
1x9 33
1x9 33
1x8 33

C2 Bent over BB rows, wide grip
1x5 134,2
1x5 134,2
1x5 139,7

Rows felt really good, so i decided to step it up for the last set, i just got it, but next time ill shoot for 137,5

D1 Ab rollouts on the knees
3x5.
I really struggle with these, the last reps dont get full rom, and i bet i look kinda weird doing them. Im wondering if i should reduce the reps and try to do 100% propper reps instead, and just screw my ego

D2 Hammer curls (gotta pump that biceps, lol :p)
1x10 27.5
1x9 27.5
1x7 27.5
Not alot of weight, but keep in mind i do these propperly, you probobly dont. Now im not just talking about swinging im talking about keeping your friggin upper arm still ;)

PWO shake:
the usual protein + dextroses + creatine. Dont know the exact doses, but i guess its about 30g protein, 60g dextroses and 5g creatine, but thats just a guess :p

Was a quiet day at the gym, which is awsome, because its usually full of people curling and DB pressing. Exept for two girls who were totally checking me out during my curls :cool:
 
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Yeah, first to comment in the log. I'm gonna steal the sets/reps you do with powercleans if you don't mind. :)

since your max clean is 220...

Then
2x3 with 85% of your max (187/220)
1x2 with 90% of your max (198/220)
1x1 with 100% max (220) <--again good lift btw
1x2 again
2x3 again

I see how your doing this... Also how much rest do you take between sets?
Also whats B1 Squat ME ; I don't know what the ME stands for.

Good luck on your goals.
 
Wendsday 19.07.2007
What makes this day tough is that i 60 sec rest periods, i usually do 2 mins between sets for strenght, but this day is dedicated to something else. Which makes the first set ok, but the second set just so much worse :p

DB protractiones:
1x13 66
1x13 66

Bulgarian squats
1x13 30.8
1x13 30.8
Some balance issues on these, but i am getting better, for some reason the right leg burns WAY more than my left, but i know from doing heavy bulgarians that my right leg can do more weight than my left..

Pushups
1x17 BW
1x17 BW

Face pulls
1x13 59.4
1x13 59.4

JM press
1x13 22 (+ whatever that ez curl bar weighs)
1x13 22 (+ whatever that ez curl bar weighs)
anyone know what a ez curl bar usually weighs? Ive been meaning to go put it on the weight at the gym, but ive never been arsed to do it.
Calf raises:
1x13 6
1x13 6
1x13 6
By the last set it really feels as though the calf is about to get torn in two, i wonder if thats a good thing..
The stack doesnt say how much it weighs, the weights just have numbers (1,2,3,4...) on them, any idea how much it could be?

Dorisflexion leg press machine
1x10 93.5
1x10 99
1x10 99

Gosh, i had to pick off a horde of plates of this leg press machine, as i was doing it a was thinking "gosh i hate those friggin whusses loading this thing with so much" which was kinda ironic since i was unloading the thing. But those who load it up do quarter leg press.

PWO the usual

Quiet at the gym today too. No girls checking me out though, but thats probobly because i dident do any curls.
 
ME stands for max effort, my goal is to get 5 reps over 90% how i do it doesnt matter, so i usually work up to something thats 1rm for that day, then back off and do whatever reps i have left at about 90-95 percent, focusing on not missing any lifts and doing it as fast as possible. Im thinking about ditching the whole ME thing though, since i havent seen much progress with it latley. I was thinking about doing something like what i do with my cleans, which kinda is ME but i get some more lifts inn at around 80%.

the numbers are just how many lbs, i work in kilos, so i just use an online calculator to convert it from kgs to lbs. I just put inn whatever the calc says, so some of the numbers are gonna look a bit weird to you lbs guys :p

i take 2 min between sets but 1 min between supersets (i superset with full rest, so for example B1 60 sec B2 60 sec, repeat) exept for wendsdays when i do 60 sec between sets.

thanks for the comments! :)
 
oh lol, sorry about that :p did you really not understand it was suppose to be a decimal? :p I did it right in the most places
 
Im thinking about ditching the whole ME thing though, since i havent seen much progress with it latley
Click to expand...

Yea. ME does not really work as well with the FBW thing. Since it cuts your volume down too far. To make it work well it needs to be followed with assistance exercises.

I see the 5 reps over 90% idea. I like it. It gave you more volume than a traditional ME. Still 5 reps is not much when it is one of the only low body exercises on that day.

You could try adding a second exercise as assistance after that, or do a few sets of 8 - 15 after the ME. That would hold your volume better.

Again, I am really glad you are doing the training log. :)
 
Karky said:
oh lol, sorry about that :p did you really not understand it was suppose to be a decimal? :p I did it right in the most places
Click to expand...

ahhh no problem, well I thought it might be a decimal but then I saw that it was like 134,2 and I was like "who does any excersize with something as exact as 134.2?" so I figured i might just not have understood. I'm slow lol.
 
yeah, georgen, i think ill try to do something like what i do with cleans 2x3 1x2 1x1 1x2 1x3, with about 80, 90 and 100%. the tripples will bump up the volume too, after that maybe ill do one or two more sets with lighter weight and more reps.
 
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Friday 20.07.2007

A1 Snatch grip high pull:
1x5 150.7
1x5 150.7
1x5 150.7
1x5 150.7
1x5 150.7

B1 Bench Press
2x3 159.5
1x2 176
1x1 187
1x2 176
2x3 159.5
1x11 132 (last set is just to get some volume, dident expect to get that many reps with 132 though, i still stopped short of faliure)

Benching today was pretty easy as i dident go near my max, ill be putting on weight each week and hopefully ill smash right through my current max.

B2 Cable row
1x8 138.6
1x8 140.8
1x8 140.8
1x8 140.8

C1 DB Bulgarian Squats
1x5 121
1x5 110
1x5 110
1x5 110
1x5 110
The weight is both DBs added together
These are killer, i really feel like **** when im done.
Next week ill try to get 2 sets with 121, continue like that until all sets are at 121.

D1 Overhead Shrug
1x10 106.7
1x10 106.7
1x10 106.7

D2 Dorisflexion in leg press machine
1x12 93.5
1x12 93.5
1x12 93.5

PWO: The usual

This was also a quiet day, which is weird because fridays are usually packed. There was this one guy doing squats when i got inn though.. picture Gollum from LOTR doing squats and you got it! leaning too far forward bending the back insane and GMing out of the hole.. it hurt to watch.
 
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lol, if it had been 220 together, i would have been bulgarian squatting something i doubt i could back squat :p

Can i ask if its normal to state one of the DBs weight, or add them together? I never quite got that :p

Its still pretty good right? comeon, you can say it, cheer me up! :D
 
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Can i ask if its normal to state one of the DBs weight, or add them together?
Click to expand...

I usually just say what one of the dumbbells is. You know, so I don't have to do hard things, like add.:D

Yours is still a good lift. :cool:
 
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