Thursday, February 23, 2017

2017-02-23: I've been lazy recently

Not sure if lazy is the right word.  Been travelling, returned to Norway, forgot important stuff as change of clothes at home on Monday.  Tuesday I realized I also didn't have a towel.  Yesterday I was busy preparing stuff at work.  Today I didn't have any more lame excuses, so I went to the gym.

My lifts have suffered from the lack of lifting.

Today's Lifts

Barbell Squat

2x5x20kg
5x40kg
3x60kg
3x80kg
3x100kg
1x120kg
1x140kg
1x160kg

Overhead Press

5x20kg
5x40kg
5x60kg

Deadlift

5x60kg
5x80kg
5x100kg
1x120kg
1x140kg
1x160kg
1x180kg


Can't bother to calculate volume as it's just not enough, but I went back to the gym again which was the important bit.  Now I need to make sure to keep it up.


Tuesday, February 14, 2017

2017-02-14: Lifting in Barcelona

In Barcelona.  Tried out a new gym - anytimefitness.  They've got one power rack, and the floor is a bit slippy for my shoes, but they DO have a power rack, enough weights, and it's quite good lifting.

Didn't lift yesterday as there was just too many meetings to get some time for the gym.

Today's Lifts

Barbell Squat

5x20kg
5x40kg
3x60kg
3x80kg
3x100kg
1x120kg
3x1x140kg

Volume: 1560kg

Bench Press

20x20kg
5x40kg
5x60kg
3x80kg
3x100kg

Volume: 1440kg

Should have done more volume in Bench Press, but I forgot my wrist wraps in Norway, and this was more than enough strain for my wrists today.

Barbell Row

5x60kg
5x70kg (wrong amount of reps)
5x8x70kg (PR)
14x70kg (PR)

Volume: 4430kg


Workout Volume: 7430kg

Friday, February 10, 2017

2017-02-10: Volume Day

Happy.  Satisfied.  Today was a good volume day.  Would've loved to be able to do 5x5x120kg again for Squats, but given that I'm running on 3 volume days and two single days per week, I guess that just isn't happening juuust yet.

Today's Lifts

Barbell Squats

5x20kg
5x40kg
5x60kg
5x80kg
5x100kg
3x5x120kg
3x5x100kg

Volume: 5100kg

Overhead Press

5x20kg
5x40kg
6x5x60kg

Volume: 2100kg

Deadlift

5x60kg
5x80kg
5x100kg
5x120kg
5x5x140kg

Volume: 5300kg


Workout Volume: 12500kg

Thursday, February 9, 2017

2017-02-09: Squat, Row, No bench

Decided to rows before bench.  When I was finished with my rowing, people were squatting in the bench press racks.  Bleh.  There was 5 available squat racks!?

(The squat racks doesn't allow fine adjustment of safeties.  The barbell hits the safety bar on one step, and is below throat-level on the one below - so I prefer not to bench in the squat racks)

Today's Lifts

Barbell Squat

5x20kg
5x40kg
3x40kg (was distracted, needed another set of warmups)
3x60kg
3x80kg
3x100kg
1x120kg
1x140kg
1x160kg

Volume: 1560kg

Barbell Row

2x5x60kg
5x8x65kg (PR)
17x65kg (PR)

Note: I don't count 5x8-PR's, but the first set of 8x65kg was a 8 rep PR.  The AMRAP set after the 5 sets kind of squashed that 8-rep PR quite immediately. :P

Volume: 4305kg


Workout Volume: 5865kg

2017-02-08: Yargh

Tried heavy deadlift.  Failed.  Twice.  Blergh

Today's Lifts

Barbell Squat

5x20kg
5x40kg
5x60kg
5x80kg
5x100kg
5x5x110kg
7x100kg

Volume: 4950kg

Overhead Press

5x20kg
5x40kg
5x50kg
3x6x55kg
10x40kg

Bleh, wanted to lift 6x6x55kg today too, but OHP on Monday and Bench on Tuesday didn't make a stronger Wednesday lifter.

Volume: 1940kg

Deadlift

5x60kg
5x80kg
3x100kg
1x120kg
1x140kg
1x160kg
2x0x200kg  (two attempts, both failed)

Volume: 1420kg


Workout Volume: 8310kg

Tuesday, February 7, 2017

2016-02-07: Squats, Bench

Didn't have time for my rows.

Today's Lifts

Barbell Squats

5x20kg
5x40kg
3x60kg
3x80kg
3x100kg
1x120kg
1x140kg
1x160kg

Volume: 1440kg

Small volume, but that's as I want it for squats on Tuesdays and Thursdays

Bench Press

20x20kg
5x40kg
3x60kg
3x80kg
3x100kg (at this point I realize that I've decided Volume, not Weight)
3x5x90kg
10x80kg
6x80kg
10x70kg
8x70kg

Volume: 5210kg


Workout Volume: 6650kg

Monday, February 6, 2017

2017-02-06: Back in the Gym

Went to Sweden for some corporate training last week.  Didn't work well in conjunction with lifting.  Thus - a week off lifting.  Not good.

Today I was back in the gym.   Most certainly not enough volume today.

Today's Lifts

Barbell Squat

5x20kg
5x40kg
3x60kg
3x80kg
3x100kg
3x5x120kg

Volume: 2820kg

This is not enough volume.  But was good to be back in the gym again.

Overhead Press

5x20kg
5x40kg
5x50kg
6x6x55kg

Volume: 2530kg

Good!

Deadlift

5x60kg
5x80kg
3x100kg
1x120kg
1x140kg
1x160kg
2x1x180kg

Volume: 1780kg

Definately not enough volume..


Workout Volume: 7130kg