Rossi's Log

[rossi]

SQ 52,5kg. Had a little trouble keeping form
BP (floor press) 42,5kg
inv rows: 14-7-4
rev crunch:3x12
push ups (first time since the 5 weeks break): 19-9-6

[rossi]

SQ 55kg (I started to have a little difficulty maintaining form)
OHP 27kg (I deloaded, it went OK, but I fear next time I will again not be able to do the 30kg. Therefore I will go with 1kg increments on this one)
DL 55kg
As the BP (or floor press) is still really easy, I decided to also do this one today. Floor press: 45kg
I also did inverse rows today, because it's only the second time I do them, I want to tickle my body into the new exercise. 8-9-9
Chinups 6-6-5
Prone 3x30s. I was shaking.

[rossi]

SQ57,5
BP(floor) 47,5kg
inv rows:9-8-8
rev crunch
push ups (I altered plan, I don't work to failure anymore, but 4 sets and increase of 1 every week): 9-9-9-9
chin ups (same alteration) (5-4-4-4)
forearm curl: 3x8-14kg (I'll leave it at this weight for a while)

spinal decompression (I can only hang for about 20s)

[rossi]

SQ 60kg. That was HARD, there was not much speed, and I almost had to pause at the bottom
OHP 30kg. Piece of cake, can't imagine why I struggled so much the other times, really strange. Let's see how 32,5 goes
DL 60kg
Pullup 4-4-4-4
Prone 3x30s

I think I'm going to do Turkish getups on the wednesdays in the future.

[Leot]

Hi Rossi, good progress on your squats, and 4kg weight gain in 1 week

Care to share some photos of your home made power rack?

[rossi]

Yeah, I was really underfed and underweight. I didn't eat very much prior to this. Some days nothing at all or just 1 meal (didn't even feel hungry).
The pics are in another thread about someone's rack (homemade-power-rack-t14771.html#p265539)

[rossi]

Squat 62,5kg. Not hard in the manner that I couldn't get it up, but I couldn't keep form. Several times pushing with the knees (and hearing bad noises) and pausing at the bottom. I'll deload to 55kg so the form stays good.
Floor press 50kg. Still easy.
Inverse rows: 14-7-6. I still find this one hard, and can never touch the chest to the bar.
inv crunch: 3x12. Didn't really go that smooth today. Also had some pain in the middle back every rep, which seemed to come from the squatting.
push ups: 10-10-10-10

chinups: 5-4-4-4 (I'm doing alternating chinups and pushups every workout instead of every second as in the SL5x5, as I'm not going to failure)
(inverse) wrist curls 3x8-10kg

[rossi]

Since last week I have had a little pain in my middle back, and left knee. The knee is OK know, but the back still annoys. I've had it once before, I believe the squats are causing this (probably due to bad form). Because I also have a seriously difficult exam schedule I will cut back on the SQ and DL the next couple of weeks.

Today:
OHD: 32,5kg: 5-5-4-4-3. I have the feeling it will work next time.
Chinup: 5-5-5-5
pushup: 11-11-11-11
prone:3x30s

[rossi]

No training today. Haven't slept more than 7 hours total in the last 2 days. Totally not functional atm. If I get a bit of energy, maybe I'll do some wrist curls.

[rossi]

I had some time off to let my back go to normal, to be sure everything is fine. I deloaded to 55kg, and was working especially to see if I do things wrong. I found out I still have a slight good morning in the squat, and I should push knees out harder when going up. I also found out than while squatting, I rotate slightly to the left with my upper body (along the vertical axis), which is strange, and hard to correct. Probably because the walls are not parallel and my eyes want to stay parallel.

Today; 5x5 at 55kg, then I was needed urgently. Won't start the rest of the workout now that I'm cold again.

I measured my forearms after having those grippers for 2 weeks (I have been using them every second day). +3 cm!!! From 29cm to 32cm! Biggest gain in 2 weeks yet! Also those springclips to secure the weights on the barbell with, those I can close effortlessly with 2 fingers of my right hand (had to use all hand before), and it betters with left (very hard before with left hand).

[rossi]

55kg again. I think I only have one problem left, and that is my knees caving in on the way up.
Unfortunately I was again called away in the midst of my workout to get a family member from the trainstation, however I had to carry their heavy bags for a long walk, so that could count as a Farmers walk

I'll try to do the rest of the workout this evening.

I'll also add that I again have pain in the lower side of my left knee. Always the same spot, same knee. Don't know what I do wrong except the caving in, which is only slight.

[rossi]

SQ_57kg. I'm not very explosive out of the hole, a tiny pause. Perhaps I should deload further and concentrate on perfect technique first.
DL_65kg
OHD_30kg failed at set 3, 4 & 5. shoulders are weak point
6-5-4-3 chinups
11-10-10-10 pushups
3x30s prone

[rossi]

Floor press 54kg (I feel I'm nearing the limit, until now it has always been very easy)
Pull ups: 4-4-3-3
Rev crunch: 3x12

[rossi]

Box Squat 56kg. Wow. 5-5-4-4-4 First time box squat. It is not very hard on the muscles I think, but it drains your energy and cardio. I just couldn't do the 5th rep, I had no energy whatsoever, felt like I was going to fall, although I didn't feel strain in my muscles. I don't have pain in my back where I normally have (yet), so I think box is the way to go.
DL 66kg. I think the technique going up is good. Lock out I'm not sure. Going down is not good, I always feel it is wrong, I feel tension in my back when putting it down.

chinups 6-6-6
in rows: 6-6-6
3x40s prone

[rossi]

Box squat 58,5kg
Floor press 57,5kg
OHD 30kg
Inv Row 3x12 with bent knees
3x8 hanging leg raises