H's log 2009

[holvoetn]

OK, I have been around here long enough yet have not posted my log here (it is on BodyWeightCulture.com because that is where it first started ...lame excuse, I know ...)
I'll move over
Stats are in signature.
Have not stalled on squats once (hmm hmm ...), had a set-back of 2 months in jan/feb due to a quad injury (something from over 10 years back which popped up again).

SL5x5 Session 38
01/apr/09

- warm-up: 5min rowing
- Squat
5x20kg
4x60kg
3x100kg
2x120kg
5x5 125kg/275lbs
5/5/5/4/4
The 4th set I touched the safety bars briefly on the left side at the 4th rep, hence I did not count that one.
CRASHED (literally !!) on the last rep of the last set. Down in the hole and game over...
Luckily that squat stand has safety bars
To my defense, I am sick and taking antibiotics already since monday ...

- Overhead press (deload from 52.5kg)
5x20kg
3x40kg
5x5 47.5kg/104.5lbs

- Deadlift
5x60kg
3x100kg
1x5 140kg/308lbs
redid from last time since I incremented too much there (+5kg iso 2.5), was worried after that failure on squats but made it anyhow. Somehow it felt 'lighter' then last time

- Pull-ups
3xF
8/3/3

- Ab-Wheel kneeled
3x8
Have not been doing these frequently enough.

[Mouse]

Despite the CRASH - good squat numbers H
Nice DL too

Good to have you posting your log

[helm]

hey man, nice numbers you got. that squat is great.
I had my first crash/failure when trying a 130kg 1RM last year - without safety bars. felt really stupid squatting there with the bar on my back and not knowing what to do. but it all went well, just let it slide down...

I read in the "your gym" thread that you're in Bilzen. I lived in Maastricht the last 1,5 years. It's a really nice region to live!

[holvoetn]

I read in the "your gym" thread that you're in Bilzen. I lived in Maastricht the last 1,5 years. It's a really nice region to live!

I live quite close to Bilzen and yes, it is a nice area. Especially now with all the fruit trees starting to blossom again

[holvoetn]

Still 3 more days of antibiotics ... <sigh>

SL5x5 Session 39
03/apr/09

- 5 min. warm-up rowing

- Squat
10xBW
5x20kg (empty bar)
3x60kg
2x100kg
1x120kg
5x5 125kg/275lbs YES ! Starting set 3 I kept a mental voice "you can do it, you can do it, ..." It worked

- Bench Press
5x50kg
3x60kg
2x70kg
5x5 77.5kg/170.5lbs BIG FAILURE due to form, I stopped it after set 2
I already had quite some problems with form on earlier sessions (and redid the weight for that reason) but decided to stop it right here and now. So I offloaded until I was able to work a set with DECENT form (= bar touching chest) ... 60kg.
Oh well ... the ego was already outside at the door so it could not interfere with that decision.

- Barbell Row
5x20kg (empty bar)
3x60kg
5x5 70kg/154lbs

- Dips
3xF
10/7/4

All in all, not too bad.

[holvoetn]

Forgot to add goals for 2009 (and yes, I know the year is already 1/4 gone but without goals there is no target to aim for)

Current BW=86kg, BF% around 26%.
BF% should go below 20% by end of the year. For BW I will not set a target (but I still need to be able to wear my costumes, the pants were all resized two numbers down last year !)

Squat: 2xBW
If I reach that before end of the year I would like to do a basic 6-week 20-rep scheme, just to see what it brings.

Deadlift: 2.5xBW (maybe a bridge too far, we'll see)

Bench: 1.5xBW (same ... especially with the recent deload)

OHPress: BW (this is going to be the thoughest )

BBRow: 1.5xBW

Other goal:
get my home gym setup incl. power rack (made of wood, same concept as Gargoyle's). I am already preparing my wife for the idea but currently there are other things on our plate. Home gym should be realized latest august.
Looking at above goals that means I need to have at least 215kg weight somewhere this year.
Anyhow, a home setup will allow me to work out 3 times a week more often. Nowadays I just get 1 workout a week due to work and personal obligations (this week was the first time in a month I got 2 sessions).

[holvoetn]

Saturday April 4th, 2009
5 sets of 20 pushups, sets spread over the day, each set done from 1 to 20 in one go.
These were surprisingly hard to do. I used to be able to crank out 30+ reps in a set ... need to do this more often.

Sunday April 5th, 2009
'light' cardio: 1hr walk with the dog, 6.6km/4.1mls, +14kg in backpack

[holvoetn]

SL5x5 Session 40
07/apr/09
No more pills since yesterday

Short session since I was limited in time, only the main lifts

- 5 minutes warm-up rowing

- Squat
Low bar:
5x20kg
4x60kg
Did not feel right, switched back to high bar
3x100kg
2x120kg
5x5 127.5kg/280.5lbs BINGO !

- Overhead press
5x20kg
3x40kg
5x5 50kg/110lbs 5/5/4/4/1
Mind you, this was after deloading from 52.5, passing 47.5kg again.

- Deadlift
5x60kg
3x100kg
1x140kg
1x5 145kg/319lbs (had to wipe my hands in between reps, was sweating like crazy)

A bit confused about overhead press... I almost made it at 52.5 kg (last session I had 5/5/5/5/3) but since it was the 3th consecutive stall I deloaded. And now this ?
Anyhow, next week no lifting at all (holidays), only BW exercises. Might do me some good

[holvoetn]

Off-day.

BW squats to prepare for ... Tabata BW Squats.
15 to 16 reps per cycle.
Panting like crazy when it was finished. I even lost count
Luckily I burned a 4-minute MP3 with appropriate beeps to a normal CD (only have a regular CD player in the basement) so I was not required to count

Funny thing is, the sweating only started about 10 minutes after.

Hopefully I can squeeze a 2nd workout session for this week into Friday's schedule, then it is finished with lifting for a complete week.

[papaganz]

Nice squat :--)!
Doesn't the HIIT from the Tabata routines hinder your workouts?

[holvoetn]

Nice squat :--)!
Doesn't the HIIT from the Tabata routines hinder your workouts?

Too soon to tell.
Only started to do them again since yesterday since I need to do a bit more cardio to get rid of those love handles.
10 minutes in total on 2 off-days a week sounds like an acceptable investment of my time to reach that goal

[holvoetn]

SL5x5 Session 41
10/apr

- 5 minutes warmup rowing

- Squat
5x20kg
5x60kg
3x100kg
2x120kg
5x5 130kg/286lbs Another PR !

- Bench Press
5x30kg
5x50kg
5x5 62.5kg/137.5lbs

- Barbell Row
5x20kg
5x40kg
3x60kg
5x5 72.5kg/159.5lbs and two

- Dips
3xF 10/9/5

- Prone Bridges
3x30sec (these are getting waaaayyyy too easy ...)

OK, off to France for a good week starting tomorrow morning.
See you later

[atypical1]

Congrats on the PR!

Looks like it's time to add time to your prones too. Very cool!

james

[papaganz]

Nice squat, you going skiing/boarding ?

[holvoetn]

Nice squat, you going skiing/boarding ?

Nope.
We are going to South of France, region of Ardêche.

Will be doing some hiking but mainly spending some time with wife and kid