I wanna hold it!

Sakmongkol · 11-04-2009, 09:08 AM

Stats 6ft 1, not sure on weight, sub 80kgs though. Working in Germany for a year at a pharmaceutrical company (Come from England), requires about 30 minutes of reasonably intense biking each day. The gyms here were awful so brought a barbell and weights (Totalling 137.5kg) and a Power Rack. Following a basic split of Legs, Back, Bis and Shoulders, Chest and Triceps, Monday, Wednesday and Friday.

Before Germany I:
Deadlifted 160kg for 3 sets of 3 reps
Squatted 125kg for 3 sets of 3 reps
Pause benched 77.5kg 3 sets of 5 reps
BORing 60kgs 4 sets of 6 reps
Could do 3 sets of 5 reps on Neutral Grip chins.

I had a break before Germany of a month, and a month break here before I started back lifting.

Since in germany my wide grip chins have moved from 4 sets of 5 to 4 sts of 9 reps at increased bodyweight.
BORs increased from 40kgs to 70kgs for 4 sets of 6.
Close grip paused floor press from 50kgs to 77.5kgs for 3 sets of 5.
Overhead press from 40kgs to 52.5kgs for 3 sets of 5.
Squats from 90kgs to 112.5kgs for 3 sets of 5. (belt)
Romanians deadlifts from 100kgs to 137.5kg for 3 sets of 8 (hook gripped, belt and chalk)

I've basically created a log to create to get some feedback on my lifting, for increased motivation etc. I was never too far off Vince's numbers, but I notice he hasn't posted in a while.

No specific goals other than to get bigger and stronger. (increase on main lifts and increase in bodyweight, actual numbers would just be somewhat arbitary)

I'll post my last few workouts in a minute, and translate each workout into pounds for you Americans...

Sakmongkol · 11-04-2009, 10:23 AM

30/10/09

Medium spaced chins (supine grip) paused + 5kgs (11 pounds) 6, 6, 6, 6.

Romanian Deadlifts hook grip, chalk and belt
137.5kg(303 pounds) 3x8

Front squats no belt
82.5kgs (182) pounds 2x6

Barbell Curls

Sakmongkol · 11-04-2009, 10:27 AM

2/11/09

SOHP
52.5kg(116 pounds) 3x5

Very wide spaced pushups + 15kg(33 pounds) 15, 10, 10 (short rest periods)

Super setted (time constraints) Lying leg raises (2 x15) and Paused bent arm pullovers(2 x6)

MatterOverMind · 11-04-2009, 04:38 PM

WAR Sack Mongrel!

fat_wilhelm · 11-04-2009, 05:06 PM

Great log title.

That is all.

**Urban** · 11-04-2009, 06:34 PM

Sakmongkol · 11-05-2009, 04:22 AM

4/11/09

Bit of a nightmare last night for two reasons... One my back was really sore, I think being bent over (please don't) a lab bench all day and improper stretching is probably why, as soon as I did BORs I knew I had to postpone my intended Squat workout. Second someone is parking in the adjoining space next to mine now, which makes it much harder to lift, doing bent over rows I was very concious of scratching their car...

strict 45 degree BORs 72.5kg (160 pounds) 4x6
Paused close grip floor press 80kgs (176 pounds) 3x5
Barbell Curls

My back feels much better today after a lot of stretching last night, hopefully if I watch my posture today I can squat this evening and do a little more accessory work.

Sakmongkol · 11-06-2009, 03:46 AM

5/11/09

Managed to squat last night, back was a bit sore but I'm off now until monday as I'm going travelling to Heidelburg.

Squats 115kg (254 pounds) 3x5. Felt really easy, deep and pretty fast bar speed. Trying to resist the temptation to throw on too much weight each week, better to slowly but consistently progress than stall out early and deload by adding too much too fast.

Pushups 3x20 (different hand widths each set, close, medium and wide)
Dips 1x10
Both a warm up for:
Gironda Dips 4x4, pretty hard. The other week I did 4x15 on normal dips, they tend to hurt my shoulders, more so when weighted. I was told Gironda dips take shoulder out of the movement.

Paused bent arm pullovers(2 x6)

Sakmongkol · 11-12-2009, 05:59 AM

10/11/09

Weighted chins dead hang 4x6 6.25kgs (14 pounds)

Deficit Dead (Bar at ankles) 2x6 100kg (220 pounds)

Front Squat 87.5kg 2x6 87.5kg (193 pounds)

Barbell Curls and calf raises.

Sakmongkol · 11-13-2009, 11:11 AM

SOHP 55kg (121 pounds) 1x5 52.5kg(116 pounds) 2x5

(warm up 20xBW pushups, 10xBW conventional dips)
Gironda Dips 4x5

Skull Crushers

My friend was in England so I did Gironda Dips instead of weighted push ups and went light and high reps on the Skull Crushers.

This is the most I've ever SOHP'd before. In England I did 55kg(121 pounds) x 1 and here I managed it for a set of 5. All my weights might be somewhat artificially low as well, I'm counting the bar as 10kg(22 pounds) because it is a 6 foot non oly bar but I'd guess it actually weighs a little more than that.

I wish Vince would start posting in his log again...