B_beer's Training Log

[b_beer]

FRIDAY
Squat
77,5 kg 5x5

Overhead Press
5/5/5/3/4

Deadlift
107,5 kg 1x5 (Last rep grip was weak, redo)

Chin-ups
4/3/3

[b_beer]

MONDAY

SQUAT 80 kg 5x5

BENCH PRESS 72,5 kg 5x5 PR


THURSDAY

SQUAT 82,5 kg 5x5

OVERHEAD PRESS 30 kg 5x5

DEADLIFT 107,5 kg x 5 (I first loaded 5 kg too little on left side, whaha I completed 5 reps with that unknowingly, then added last 5 kg and did set : P)

PULL-UPS 4/3/2

[b_beer]

SQUAT
85 kg 5x5

[b_beer]

More than a year ago has passed until I reach again my limit of last time. I now know what it takes to progress and it's just going back to basics:
*Lift out of your comfort zone(but watch technique too)
*Eat big so you gain weight
*Try watching your sleep.

I found very VALUABLE to combine these last two steps to set an alarm clock in week-end. Not extremely early, but I didn't sleep too long(Always before 9:30 out of bed on saturdays) I would not go out every weekend, if I did only on saturday(Again don't sleep too long, 8 hours max).
I don't sleep so much in weekends because I think rest is overrated in terms of sleeping. You don't need 10 hours for sure. I don't sleep till late anymore in weekends because I neglected my nutrition of that. Sleeping longer means l will have less time to eat the amount I'm used to, because on saturday I would go out and that would mean 4 hours without decent food.

Early in bed on friday, don't wake up too late on saturday. Eat as much as you can on saturday, before you go out try having an extra meal.

This worked for me. + Milk is awesome(I tried around 2 litres a day).

What I did BEFORE was:
Try combining many goals same time; playing football, focus on progressing on specific lifts instead of just LIFTING ALL AT HARDEST and EAT.

I gained lots of body-weight last 2 months.

In short:
Eat big.
Lift out of your comfort zone.
Don't catch up sleep in weekends by sleeping more than 8 hours.

Today
SQUAT
87,5 kg 5x5

Overhead Press
32,5 kg 5x5

Deadlift
110 kg x5

Chin-ups
6/3/2

[b_beer]

SQUAT
90 kg 5x5 PR

BENCH PRESS
75 kg x 5/5/5/4/3 PR

[b_beer]

Shoulder hurts like hell since today(before work-out) Same like year ago.

SQUAT
92,5 kg 5x5 PR

Deadlift
112,5 kg x 3

[b_beer]

SQUAT
95 kg 5x5 PR

BENCH PRESS
75 kg 5/4/ shoulder pain, quit.

[b_beer]

SQUAT
97,5 kg 5x5 PR

I'm happy with this.

DEADLIFT
112,5 kg 1x5

PULL-UPS
4/2/2

Saturday more squats. 100 kg

[b_beer]

SQUAT
100 kg 5x5 PR

[atypical1]

Congrats on the PR. Why the sad face?

james

[b_beer]

SQUAT
110 kg 2x1
115 kg 2x1

POWER CLEAN
60 x 1

and then some hang pulls, snatch pulls, cleans pulls. blablabla.

HANG CLEAN AND JERK
50 kg x 3

Thanks James. I got the smiley because I think it's an emotional moment when you reach new records on squats

[b_beer]

SQUAT
80 kg 3x5

PUSH PRESS
3x50

DEADLIFT
80 kg 3x5

losing fat atm.

[b_beer]

Back from my "cutting" adventure. Went from 90 kg to 86. Nothing special. Should do it better next time. More protein and fats. I felt really nice already without carbs. Skin was awesome. But I don't weigh enough yet to become lean too, in my opinion. I want to be 90 kg lean, should weigh like 95 first.

SO BACK TO MILKKKKKKKKKKKKK

Squat
70 kg 5x5 (short-term goal: 80 kg 5x5 + nice form -> Drink lots of milk, dynamic stretches along with glute activation, do this daily)

Overhead Press
32,5 kg 5x5

Deadlift
90 kg 1x5 (short term goal: get back to 110 kg deadlift with good erect upper back)

Chin-ups
7/4/3

7 was so nice, explosive in start, touched bar with clavicles, so smooth.

[b_beer]

MILK is $$$

Glute work is feeling better today, felt evenly on both sides this time

Yesterday
SQUAT
72,5 kg 5x5
Glutes should be more involved

BENCH PRESS
60 kg 5x5

push-ups at end felt nice, 3x15

[b_beer]

Saturday
Squat
75 kg 5x5

Overhead Press
35 kg 5x5

Deadlift
95 kg 1x5

Pull-ups
5/3/2