I need to man up

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Quickkiller22
Posts: 134
Joined: Tue Nov 11, 2008 9:11 am
Location: norway
Contact:

I need to man up

Postby Quickkiller22 » Tue Jun 05, 2012 1:14 am

Im still weak. Used to log here before, but stopped because im lazy. Trained for a long time. Almost 4 years, with a couple of small breaks. I have always been program hopping like a frog on acid, never really been focused on one program and I never eat enough. So this is kinda a call to arms for me. To man up, train harder, eat more, make some progress and in general be awesome.

A few facts
Im 16 years old, 175cm/5feet9 and weighing in at a whopping 76kg/167 lbs.
My best lifts are a 80kg/175 lbs bench press for 6 reps, a 142.5kg/315 lbs deadlift for 8 reps
and a 130kg/285 lbs squat for a single. Im following 531 atm, and have been since january.
goals 2012
200 kg deadlift
160 kg squat
115 kg bench press
75 kg military press

Quickkiller22
Posts: 134
Joined: Tue Nov 11, 2008 9:11 am
Location: norway
Contact:

Re: I need to man up

Postby Quickkiller22 » Tue Jun 05, 2012 1:18 am

Ill start with yesterdays workout

04.06.12

Squats
bar x 10
40 kg x 5
60 kg x 3
80 kg x 5
95 kg x 5
107.5 kg x 10

Legs felt tired at the start. Every rep felt fucked up and unstable. Still got some quality work in.

Bench press
bar x 10
40 kg x 5
50 kg x 5
60 kg x 3
70 kg x 3
77.5 kg x 4

Meh...
crap

Pull ups
around 40 in total
called it a day. Ok workout, except for bench.
goals 2012
200 kg deadlift
160 kg squat
115 kg bench press
75 kg military press

Quickkiller22
Posts: 134
Joined: Tue Nov 11, 2008 9:11 am
Location: norway
Contact:

Re: I need to man up

Postby Quickkiller22 » Tue Jun 05, 2012 9:02 am

05.06.12

3 sets of ab wheel rollouts(kneeling) 10,10,5

Mobility work and streching. I dont want to be in a wheelchair by 40.

3 sets of gripper work. Just for the pump
1 x 30
1 x 20
1 x 50
goals 2012
200 kg deadlift
160 kg squat
115 kg bench press
75 kg military press

Quickkiller22
Posts: 134
Joined: Tue Nov 11, 2008 9:11 am
Location: norway
Contact:

Re: I need to man up

Postby Quickkiller22 » Wed Jun 06, 2012 12:35 am

06.06.10

Power cleans
bar x 5
40 kg x 3
62.5 kg x 5
67.5 kg x 5

I perform cleans like a blind, crippeled penguin. I need to fix that.

Deadlifts
80 kg x 5
102.5 kg x 5
120 kg x 5
135 kg x 10 PR

Decent. Could maybe push out one more ugly rep, but left it in the tank.

Incline bench press
bar x 10
40 kg x 10
50 kg x 10
55 kg x 7

umh...weak
Never really done this exercise before. maybe a couple of times some months ago

barbell curls
bar x 10
25 kg x 10
30 kg x 10
goals 2012
200 kg deadlift
160 kg squat
115 kg bench press
75 kg military press

Quickkiller22
Posts: 134
Joined: Tue Nov 11, 2008 9:11 am
Location: norway
Contact:

Re: I need to man up

Postby Quickkiller22 » Sun Jun 10, 2012 7:51 am

10.06.12

Front squat
Bar x 5
40 kg x 5
50 kg x 5
57.5 kg x 5
67.5 kg x 5

Pants slid down on the last set. Also, the bar choked the shit out of me.

Military press
bar x 5
30 kg x 5
37.5 kg x 5
42.5 kg x 5
47.5 kg x 5

Not good

Pull ups
30 total reps

Pendlay rows
47.5 kg x 10
60 kg x 10
60 kg x 9

Barbell rows
70 kg x 6
goals 2012
200 kg deadlift
160 kg squat
115 kg bench press
75 kg military press

Quickkiller22
Posts: 134
Joined: Tue Nov 11, 2008 9:11 am
Location: norway
Contact:

Re: I need to man up

Postby Quickkiller22 » Mon Jun 18, 2012 8:52 am

Didn`t train last week because school trip that lasted 4 days and a construction job got in the way.

18/06/12

Squat
30 kg x 5
60 kg x 5
80 kg x 3
90 kg x 3
102.5 kg x 3
115 kg x 6

Left about 3 reps in the tank. Usually my knees cave in on the last reps, and I dont want to get used to bad form.

Bench press
bar x 20
40 kg x 5
50 kg x 5
65 kg x 3
75 kg x 3
82.5 kg x 3 PR

Pull ups
30 total reps or so

Wanted 5 or 6, got 3. Not acceptable. Don`t know what happened, because I know Im capable of at leqst 5. Maybe because I spent all helping a friend, working all day elbow deep in chickenshit (literally) picking up eggs because the assembly line fucked up.
goals 2012
200 kg deadlift
160 kg squat
115 kg bench press
75 kg military press

Quickkiller22
Posts: 134
Joined: Tue Nov 11, 2008 9:11 am
Location: norway
Contact:

Re: I need to man up

Postby Quickkiller22 » Tue Jun 19, 2012 9:51 am

20/06/12

Dumbell rows
22 kg x 10
32 kg x 10
42 kg x 12 PR
42 kg x 12
32 kg x 12

Just a quick back workout. Nice to hit a PR on strict dumbell rows.
goals 2012
200 kg deadlift
160 kg squat
115 kg bench press
75 kg military press

Quickkiller22
Posts: 134
Joined: Tue Nov 11, 2008 9:11 am
Location: norway
Contact:

Re: I need to man up

Postby Quickkiller22 » Wed Jun 20, 2012 2:54 am

20/06/12

Power cleans
bar x 10
40 kg x 3
52.5 kg x 3
60 kg x 3
65 kg x 3

Deadlifts
90 kg x 3
112.5 kg x 3
127.5 kg x 3
142.5 kg x 5

Meh....
deads felt slow, sluggish and heavy today.

Klokov press
bar x 10
bar x 10

Behind the neck push press
bar x 10
40 kg x 5
60 kg x 1
70 kg x 1
75 kg x 1 PR

Fun lift. 75 kg was PR by default. Never done this lift before
goals 2012
200 kg deadlift
160 kg squat
115 kg bench press
75 kg military press

Quickkiller22
Posts: 134
Joined: Tue Nov 11, 2008 9:11 am
Location: norway
Contact:

Re: I need to man up

Postby Quickkiller22 » Mon Jun 25, 2012 9:17 am

25.06.12

Front squat
bar x 8
40 kg x 3
55 kg x 3
62.5 kg x 3
70 kg x 10 PR
80 kg x 1
90 kg x 1 PR

easy shiet.

Military press
bar x 10
30 kg x 5
40 kg x 3
45 kg x 3
50 kg x 4

Meh...
Not good, aimed for 8. :(

Barbell rows
bar x 10
60 kg x 5
65 kg x 5
70 kg x 5
75 kg x 5

Strict as fuck. Really felt them in my lats.

Chin ups
bw x 5
bw + 10 kg x 2
bw+ 20 kg x 1
goals 2012
200 kg deadlift
160 kg squat
115 kg bench press
75 kg military press

Quickkiller22
Posts: 134
Joined: Tue Nov 11, 2008 9:11 am
Location: norway
Contact:

Re: I need to man up

Postby Quickkiller22 » Mon Jul 02, 2012 12:18 pm

Did a shitty deadlift workout a couple of days ago, didnt bother to log it.

03/07/12

Squats
bar x 5
40 kg x 5
60 kg x 5
80 kg x 3
100 kg x 3
105 kg x 3
110 kg x 3
120 kg x 3
125 kg x 3 PR

Squats were easy. Could easily done 125 kg x 5 if i really pushed it.

Paused bench press
bar x 10
40 kg x 5
50 kg x 3
60 kg x 3
65 kg x 3
70 kg x 3
72.5 kg x 3
72.5 kg x 3

Damn. Pausing the reps really fuckin sucked. I need to do more of them.

Deadlifts (beltless)
80 kg x 3
100 kg x 3
110 kg x 3
120 kg x 3
120 kg x 3

Never done beltless deadlifts over 120 kg before. Felt awkward really. But easy.

Pull ups
bw x 6 x 7
goals 2012
200 kg deadlift
160 kg squat
115 kg bench press
75 kg military press


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