Bragi's Training log

[bragi]

Log 24/05/09


Cardio
Swimming
250 meter warmup
10x25 meter HIIT 10x25 meter active rest
250 meter cooldown

Total 1000 meters

Going to continue doing this until the end of the month at least.

Bragi

[bragi]

Log 25/05/09

B

Squats: 60kg
OHPs: 1x5x55kg, 3x3x55kg, 1x4x55kg
Deads: 2x5x75kg
Pullups: 2x1/2, 1x5 (wj), 1x7(wj), 1x5(wj)
PBridges: 3x60 sec w/ 7,5kg plates on lower back
Rengade rows: 3x20x25kgs
Seated leg extensions: 3x10x45,3kgs

Stretches

This was a good session.
Squats: Coming along fine. Getting harder to rise out of the hole though.
OHPs: Should have been more patient here. I will give this one more try and then deload if necessary. I have the feeling that I will break this one next time though.
Deads: Easy, so easy I did two sets for the hellofit.
Pullups: THese were invented by satan. I am so weak here. I don't know, but I might try and shake this up a bit and add more pullups untill I can get at least five unassisted.
PBridges: This was a tough one. I was sweating all over the place. I really enjoy doing this excercise. After a car accident (bragi-s-training-log-t15919.html#p268106) I feel that a strong midsection/core is essential to survival and a healty life.
Renegade Rows: I added these to give my upper back some extra workout (recomendation of my physiotherapist). Good core training as well
Seated leg extensions: Recomended by my PT. Good results I think.

[bragi]

Log 26/05/09

Cardioday

Swimming
250 crawl warmup
500 meter hiit. Hi: crawl, AR: breast
100 meter cooldown crawl/breast

Tired now.
Bragi

[bragi]

Log 27/05/09
A
Squats: 62.5kg 5,5,5,5,4,5
Bench: 57.5kg 5,5,5,5,(5),6
Rows: 15,15,10
Push ups: 20,16,13
Reverse Crunch: 25,25,17
Renegade rows: 3x20x25kg (ten reps each arm)
negative seated leg extensions: 5x5x45 (right leg only)

Fine session. Really tired now. Total rest tomorrow. Met a couple of guys in my gym who are also doing sl 5x5. We were all crowding the only squat rack in my gym. I mailed the manager urging him to add another rack.

Squats: I kind of messed up the fifth rep in the fifth set in the squats. I therefore added a set to get it proper. It felt tough, but I managed with good form.

Bench: Messed up my counting. wasnt sure about the set in the (). So I added a set to be sure, and one rep for good measure
Rows: These are getting a little better. The beginning of next month I'll straighten my legs and do it properly. I expect fast progress.
Push ups felt terribly hard. I was aiming for 20,20,10 but didn't quite make it.
Negative seated leg extensions: Added on the recomendation of my Physiotherapis. These really fry the remains of my right side quads.

[bragi]

Log 29/05/2009

B

Squats: 5x5x65 kg
OHP: 5x5x55 kg (eat my shorts ohp)
Deads: 1x5x80 kg
Pullups: 9, 7, 7, 7, 7 all with jump (gotta get me some rubberbands)
PBridges: 3X10kgx60sec
Renegade rows: 3x20x25 kg
Seated Leg extension (right leg only): 5x5x52.3 kg

Crazy good!

BRagi

[bragi]

End of month report...some positive stuff in there. All numbers ar kgs, 5x5 exept the bodyweight excersises. The are total number of reps in 3xf.

WORKOUTS----BOM------MOM------EOM----COMMENT
Squats..........50.........50........65.......30%
Ohps............40.........50........55.......12,5%
Deads...........62,5......70........80........28%
Bench...........42,5......45........57,5.....35%
IRows...........20........35........40......Feet flat, total number of reps, 100%
PUllups...........0..........0.........0.......lots w/jump, total number of reps
Pushups........29........43.........49.....Unweighed, total number of reps, 41%
Prone br.........0.........0.........10......60 Seconds x3, added kgs

Swim............500......850.......1000.....Meters

This program IS the shit!!

Bragi

[bragi]

Log 3005/2009

Swim 600 m crawl

B

[bragi]

Log 02/06/2009

First training of a new month.

A

Squat: 5x5x67,5 kg
Bench: 5x5x60 kg
IRow: 4, 3, 3 feet flat (phew)
Pushups: 22, 15, 14
Crunch: 14, 11
RlegExtensions : 5x5x52,3 kg

[bragi]

The feet were of course not flat...legs straight. tough as hell.

[bragi]

Log 05/06/2009

Squat 5x5x70kg
OHP 5,5,4,3,1 x57kg
Deads: 1x5x82kg
Pullups: Didn't do them. Wound on finger
Pbridges: 3x60secx12.5kg

OHPs causin trouble again.

[bragi]

log 08/06/2009

Squat: 5x5x72,5 kgs
Bench 5x5x62,5 kgs
Irow: 6,5,5
Pushups: 56 total
Situps: 3x20
Stretches

Yeah...Irow is getting better. Altough I suck at it, its getting to be my favorite exercise.

Seen at the gym.
A couple of guys, on huge, the other less huge, I see really often at my gym ONLY do upperbody exercises. The bigger one actually looks like an apple on a stick. These guys shy away from the squatrack like it was contaminated. The don't know what delicious suffering they are missing.

[bragi]

Log 10/06/2009

Squat: 5 x 5 x 75 kg
OHP: 5 x 5 x 57,5 kg
Dead: 1 x 5 x 85 kg
Pullups 4 x 5 w/ jump
PBridge: 3 x 60 sec x 15 kg
Lext: 3x5x54,5

Squats are really getting tough. I have to concentrate on my form, specially on going deep enough.
OHP, I own thee! For some odd reason this is by far my strongest exercise.
Deads Easy still. I am struggling with the need to make bigger increases here
Pullups. My most problematic exercise. I still cannot do a single one. Maybe not wierd at 100 kgs, but I would really like to see some progress here. Any advice?
PBridges. I'm pretty strong here I feel. This one was really tough though. Should I continue with these, or try something else?

Bragi

[herf]

DOH! I'll have to hurry up and start adding some weight to that OHP

[herf]

Deads Easy still. I am struggling with the need to make bigger increases here

If you feel your form is dead on, then go ahead and add 10kg or skip a few. I usually don't advocate skipping weights, but if you have good form and they are still very easy, there should be no problem.

[bragi]

Log 12.06.2009

Squat: 5x5x77,5 kgs
Bench: 5x5x65kgs
IRow: 8,8,7 = 23
Pushups: 29, 16, 12 = 57
Pullups: Just some goofing around. Still cant do a single one. Going to do some pullup workout every session from now on untill I'm up to 5 unassisted.