Yupp, frontsquits really are tough for the upper back.

Anyway, nothin' to it but to do your best to try and keep everything tight.

29.1.2016

Yates Row
3x10x70 kg

BB Curls
3x12x30 kg

BB Triceps Extension
3x12x26 kg

Incline DB Hammer Curls
3x12x12.75 kg's

DB Kickbacks
12, 8, 6 x 12.75 kg

Weighted Planks
2x5x10s @ +25 kg

SS with

BB Wrist Curls
2x20x26 kg

Weighted Side Planks
1x5x10s @ +15 kg

SS with

BB Reverse Wrist Curls
2x20x21 kg

31.1.2016

Deadlift (Week#6, 6 x 85%)
6x1x157.5 kg

Press
2xFx72 kg
5, 5, 5 (+3x3) x 60 kg

Bleh.
Reset-time.

Chins
10, 9, 7 x BW

Bench BBB
3x12x71 kg

Didn't have enough time to do 5x10.
3x12 probably a fine substitute.

3.2.2016

Jeez, what a ****show today.

Not only did the frontsquats go down the ****ter, but the bench as well.

Frontsquat (Week#11, 1RM Testing)
1x100 kg
Fx110 kg
Fx105 kg



110 was a clear no-go.
105 felt like I might get it for a second, but nope.
So in the end all I got from this was a sore neck.
Great.

Bench
2xFx102 kg

Great. No explanation for this. Too pissed to continue with anything bench-related.
Almost GTFO'd right there and then but eventually manned up and finished the workout.

Press BBB
5x10x45 kg

Even these were way too damn hard; last three sets were 8 reps -> a breather -> 2 reps.

Yates Row
3x10x71 kg

Ugh. Back to the drawing board.
Maybe I need a deload or something.

5.2.2016

Figured it might be for the best to dump triceps stuff.
So abs+biceps it is, on Fridays.

BB Curls
3x12x31 kg

Weighted Planks
2x5x10s @ +26 kg

DB Concentration Curls
3x12x10 kg

Weighted Side Planks
1x6x10s @ +15 kg

SS with

BB Wrist Curls
2x12x30 kg

Ab-Wheel
2x10xBW

SS with

BB Reverse Wrist Curls
2x12x25 kg

7.2.2016

Deadlift (Week#7, 6 x 87.5%)
6x1x162.5 kg

Hard.
But doable.

Press
5, 5, 4 (+ 2, 2, 3) x 62 kg

Press felt much, much better this time compared to the last two weeks.
Thanks to not tiring my triceps out on Friday? Probably.
Last myo-rep triple was a true balls to the wall effort.

Chins
10, 10, 8 x BW

Bench BBB
3x12x72 kg

10.2.2016

Decent sesh yesterday.

Bench
5, 5, 5 (+3x3) x 90 kg

Frontsquat (Week#5, 8 x 82.5%)
8x1x90 kg

Plan is to bulk for 7-8 more weeks and be done wtih it.
That means there's no time to do another full 11-week cycle so decided to skip the first 4 weeks and hop straight in to week 5.
Using 110 as the goal 1RM.
Vamos.

Press BBB
3x10x46 kg

3 sets instead of 5 from now on, with BBB.
Getting too heavy.
Plus resetting bench and press means overall volume is still decent as far as pushing goes.

Yates Row
3x10x73 kg

12.2.2016

BB Curls
3x12x32 kg

Weighted Planks
2x5x10s @ +27 kg

DB Concentration Curls
3x12x10.5 kg

Weighted Side Planks
1x7x10s @ +15 kg

SS with

BB Wrist Curls
2x12x31 kg

Ab-Wheel
3x7xBW

SS with

BB Reverse Wrist Curls
2x12x26 kg

14.2.2016

Deadlift (Week#8, 5 x 90%)
5x1x167.5 kg

Press
4, 4, 3 (+ 2, 2, 2) x 64 kg

Chins
10, 10, 8 x BW

Bench BBB
3x10x73 kg

Wow Pummi, you have made incredible progress since last page one! Great work dude.

agreed. i'm jealous.

Tyty!
Turns out it all adds up if you don't miss workouts and try to add small increments of weight or reps week in, week out.
Feels like gains have slowed down to a crawl lately, tho.
Realities of a natty lifter sinking in, I guess.

Noticed you're back at it yourself again after that long hiatus. Gogogogo!


Nothing to be jealous about, tho. Barely out of weakville.
Plus you're doing pretty pretty good yourself.

17.2.2016

Bench
5, 5, 4 (+3x2) x 92 kg

Frontsquat (Week#6, 6 x 85%)
6x1x94 kg

Press BBB
3x10x47 kg

Yates Row
3x10x74 kg

19.2.2016

BB Curls
3x12x33 kg

Weighted Planks
2x5x10s @ +28 kg

DB Concentration Curls
3x12x11 kg

Weighted Side Planks
1x8x10s @ +15 kg

SS with

BB Wrist Curls
2x12x32 kg

Ab-Wheel
3x8xBW

SS with

BB Reverse Wrist Curls
2x12x27 kg

21.2.2016

Somehow managed to tweak something in the left side of my upperback playing floorball against 5-7 year olds on Sadderday.
Right knee was acting up a bit as well after the game. Opponents too fierce. Or just another case of olds. I dunno.

Knee felt fine on Sunday morning but back still a bit sore.
Popped some ibuprofen before gymming and felt alright until the 3rd press set.
Decided to call it quits right there and then and skipped press myo-reps, chins and volume bench.
Mostly as a pre-caution. Better safe than sorry etc.

Deadlift (Week#9, 4 x 92.5%)
4x1x172.5 kg



Passable considering they're WR for me?

Press
3x3x66 kg

And then I broke out the baking stone and made a whole bunch of pizza.
About 10k kcals worth, I suppose.
Gains ahead.
Back hurts tho.

24.2.2016

The sore spot still sore in the back but merely a minor hindrance at this point.
Also, operating on too little sleep. Thanks CL.

Bench
3x3 (+5x1) x 94 kg

The struggle is real.

Frontsquat (Week#7, 6 x 87.5%)
6x1x96 kg

Plenty tough.

Press BBB
3x10x48 kg

Figured it'd be for the best to not do back-stuff quite yet so skipped Yateses.
Will do them on Friday if the back feels fine.

Loggaments:

26.2.2016

BB Curls
3x12x34 kg

Weighted Planks
2x5x10s @ +29 kg

DB Concentration Curls
3x12x11.5 kg

Weighted Side Planks
1x5x10s @ +20 kg

SS with

BB Wrist Curls
2x12x33 kg

Ab-Wheel
3x9xBW

SS with

BB Reverse Wrist Curls
2x12x28 kg

----------------------------------------

28.2.2016

Deadlift (Week#10, 1 x 90% + 1 x 95% + 1 x 90%)



Press
3, 3, 2 x 66 kg

Chins
1x15xBW

Bench BBB
1x20x60 kg

----------------------------------------

2.3.2016

Bench
3x3 (+5x1) x 96 kg

Frontsquat



Press BBB
3x10x49 kg

Yates Row
3x10x76 kg

----------------------------------------

6.3.2016

Deadlift



Press
3x2x70 kg

Chins
1x15xBW

Bench BBB
3x10x75 kg

----------------------------------------

9.3.2016

Bench
3x2 (+4x1) x 98 kg

Frontsquat
3x3x80 kg



Press BBB
3x10x50 kg

Yates Row
3x10x77 kg

----------------------------------------

11.3.2016

Frontsquat
3x3x85 kg

BB Curls
3x12x35 kg

DB Concentration Curls
3x12x12 kg

Weighted Planks
2x5x10s @ +30 kg

----------------------------------------

13.3.2016

Deadlift (Week#8, 5 x 90%) **Revised 1RM of 180, instead of 185
5x1x162.5 kg



Press
2x1x72 kg + bunch of fails

Ugh.

Chins
1x15xBW

Bench BBB
3x10x76 kg

----------------------------------------


16.3.2016

Bench
8x1x100 kg

Frontsquat
3x3x90 kg

Press BBB
3x10x51 kg

Yates Row (RP)
12, 8, 6 x 80 kg

----------------------------------------

18.3.2016

Frontsquat
3x3x92.5 kg

BB Curls
3x12x36 kg

DB Concentration Curls
3x12x12.5 kg

Weighted Planks
2x5x10s @ +30 kg

----------------------------------------

20.3.2016

Deadlift (Week#9, 4 x 92.5%)
4x1x167.5 kg

Press
2x1x72 kg + bunch of fails

Ugh, again. The brick wall has been hit.

Chins
1x15xBW

Bench BBB (RP)
12, 6, 5 x 80 kg

Okay, let's try this logging thing again.

Recap of last month or so:
- took a springbreak from work, and as usual, lost the interest in spending time on the internets, hence no logging
- haven't missed a single workout, tho!
- life dealt me a deload in the form of knee troubles which kept me from squatting/DL'ing for two weeks
- once knees were feeling fine, decided to do something that's almost unheard of itt, ie doubled my squatting frequency and been squatting twice a week(!!) in an attempt to rebuild back quickly. Semi-success IMO.
- After 2 weeks off, decided to jump back to SSPT DL week #8 and lower the 1RM from 185 to 180. Form is feeling off and weights way too heavy

Anyway, plan is wrap up this bulk by having a maxout-week next week for all the lifts.
And this week'll be just warming up to the 'opener' of each lift and bang out that for a few singles. No accessories. Easy stuff. De-load of sorts.

Likely attempts for the nest week:

Bench 102/106/110
Frontsquat 102/106/110
Press 70/72/75
Deadlift 170/175/180

Would bet against hitting any of the 3rd attempts.

Vamos.

23.3.2016

Bench
3x1x102 kg



Frontsquat
3x1x102 kg

opened the thread and went "wtf happened in here?!" when I read it as 8x190kg

Progress is looking really solid

8x190...
I did walkouts with up to 160 kilos once and was very much afraid of snapping my spine in half, just standing there.

Progress is K, I guess. Not great. Not horrible.
Honeymoon's over, and it's only gonna get worse from here on out.
Would be quite happy with just getting marginally stronger/leaner/more muscular every consecutive year for a couple more years. And then go into full maintain-mode.

26.3.2016

Deadlift
3x1x170 kg



Press
3x1x70 kg

30.3.2016

1RM-testing - bench & frontsquat

Changed the attempts to 100/105/100.

Bench
1x100 kg
1x105 kg
Fx110 kg

No video 'cos I'm a bad phone operator who feels bad.
110 was not even particularly close to happening, which is not too surprising.
In retrospect, maybe shoulda made 105 the 1st attempt to maximize EV of getting 110.
O well, think I'm good for exactly 107.5 ATM, if I warm up specifically that in mind.

Frontsquat
1x100 kg
1x105 kg
Fx110 kg



Got 105 fairly comfortably still but 110 I clearly ran out of steam and couldn't grind through the sticking point and had to lower it onto the safeties.
Shrug. 110 is there w/o pre-exhausting, I think.
107.5 at least.

Upwards and onwards, DL and press next.

Keep it up, Pummi!

I dig the home gym.

I will, aurabro, I for sure will.


Homegym's great as far as accessibility and convenience goes.
I'm pretty sure I'd end up skipping a bunch of workouts if I had to waste time driving to a random globogym instead.