klue's training log

[klue]

Day 37:

Dynamic hip mobility & glute activation

Squat
5x5x50

Bench press
5x5x35

Barbell row
5x5x35

Dips
6/6/4/5
I didn't manage the last rep on the 3rd set, and it really bothered me. So I did another set to make sure I got all 5 which was my goal.

Cardio
None

Static stretches


I was feeling a bit tired this morning. I figured I could use a bit of extra rest so took it easy today and skipped the cardio.

[klue]

Day 39: (23 May)

Dynamic hip mobility & glute activation

Squat
5x5x52.5

Press
5x5x35

Deadlift
2x5x70

Pullups
6/5/5
+1 from last time

Cardio
None

Static stretches

[klue]

Day 37:

Dynamic hip mobility & glute activation

Squat
5x5x55

Bench press
5x5x37.5

Barbell row
5x5x37.5

Dips
6/6/6
+1 from last time.

Cardio
None

Static stretches


My right quadricep is bothering me. I think I've overstretched it the past days/weeks, and today I was feeling it during the squats. Because of it I think my form wasn't right, and I'm now also feeling my knee (front of the kneecap).
I'm debating taking the rest of the week off. My next workouts would be wednesday and friday, but I can't on either of those days, so that would make it thursday and saturday. But saturday I'll probably be hungover, leaving just thursday. So I'm thinking about skipping thursday to just have a full weeks rest.

[klue]

Day 49:

Dynamic hip mobility & glute activation

Squat
5x5x57.5

Press
5x5x37.5

Deadlift
2x5x75

Chinups
6/6/5
no increase

Cardio
None

Static stretches

Today was my first workout after a weeks rest (I did play tennis on sunday though..). I have mixed feelings about it. I didn't feel 100%, but that is probably because I drank all weekend, and am still processing the alcohol, hopefully the next 2 workouts will be better. I did manage all my reps except on the chinups where I was going for 3x6.
Squats felt alright, and my knee felt better. Overhead press was a real challenge, it was busy at the gym and I had some time pressure so I had less rest than ideal. I did manage all reps though, and am glad that next time I'll be trying 40kg!

[klue]

Day 51:

Dynamic hip mobility & glute activation

Squat
5x5x60

Bench press
5x5x40

Barbell row
5x5x40

Dips
7/6/6
+1 from last time.

Cardio
None

Static stretches

[klue]

Day 53: (7 June)

Dynamic hip mobility & glute activation

Squat
5x5x62.5

Press
5x5x40

Deadlift
2x5x80

Pullups
6/5/5
no increase

Cardio
None

Static stretches

[klue]

Day 56:

Dynamic hip mobility & glute activation

Squat
5x5x65

Bench press
5x5x42.5

Barbell row
5x5x42.5

Dips
7/7/6
+1 from last time.

Cardio
None

Static stretches

Squats felt ok. They're getting heavy and I'm focusing on technique, so it is a bit more challenging than usual. Rows felt really good today. Dips were a real challenge!

I bought a PVC tube and started some soft tissue work..especially on my legs. My gym doesn't have a foam roller, so I did some stuff at home before going to the gym. Next time I'm probably going to do the soft tissue work separately, when I don't need to go to the gym afterwards and can spend ~30 min on tissue work.

[klue]

Day 60:

Dynamic hip mobility & glute activation

Squat
5x5x67.5

Press
5x5x42.5

Deadlift
2x5x85

Chinups
6/6/6
+1

Cardio
None

Static stretches

Press is getting very heavy, I'm very close to stalling.

[klue]

Day 62:

Dynamic hip mobility & glute activation

Squat
5x5x70

Bench press
5x5x45

Barbell row
5x5x45

Dips
7/7/7
+1 from last time.

Cardio
None

Static stretches

Squats felt heavy. Dips also were very difficult squeezing out the last reps.

[klue]

Day 64:

Dynamic hip mobility & glute activation

Squat
5x5x72.5

Squats felt very strong today.

Press
45 x 5/5/5/4/0

My first stall. On the last set I couldn't even get the first rep, but the first is the most dificult, so I think if I did get it I could have maybe done 3 reps..

Deadlift
2x5x90

Today I used the mixed grip for the first time. Deadlift didn't feel very good. I think my form is poor..I might drop it down to 60-70kg and concentrate on form.

Pullups

None, the gym was closing so I had no time anymore.

Cardio
None

Static stretches

[klue]

Day 66:

Dynamic hip mobility & glute activation

Squat
5x5x75

Bench press
5x5x47.5

Barbell row
5x5x47.5

Dips
8/7/7
+1 from last time.

Cardio
None

Static stretches

After the dips I tried out some GHR's. My gym doesn't have a GHR bench, but I used the back extension thing on the lowest setting and it went well! The GHRs went ok, and I'll add them to my workout from now on.

[klue]

Day 69:

Foam rolling, hip mobility & glute activation

Squat
5x5x77.5

Press
45 x 5/5/5/5/4

An improvement, but just could not get the last rep for the life of me

Deadlift
2x5x95

I also did some light sets to work on my form.

Pullups
6/6/5

I hate pullups for some reason, they're very tough and my progress is very slow on them. Grip is a big factor, especially after the deadlifting. I think I'm going to cut out chinups and focus on pullups.

GHRs
3x5

Added these to my workout.

Static stretches

[thedarwinfish]

Awesome improvements in the dips. I'm going to give them another go without the weight-assist machine. While I was able to do a reasonable amount of work with it, you can definitely tell it's not 'right'.

[klue]

Day 71:

Foam rolling, dynamic hip mobility & glute activation

Squat: 5x5x80

yay! Small milestone, this is about my BW atm.

Bench press: 5x5x50

Barbell row: 5x5x50

Dips: 8/8/6

Same number of reps as last time.

GHRs: 3x7

Static stretches

Overall, a good workout.

[KIB]

Great progress, klue. When you clear that last OHP rep it is gonna be sweet!