zorg spricht zur welt

2012-02-03T17:27:00.000+01:00

Oopsie.

Deadlift 3RM
Failed at 136,5 kg x 3

Bench Press 3RM
Failed at 73,5 kg x 3

...and decided to call it a day right there.

2012-02-01T18:03:00.001+01:00

Front Squat
3 x 3 x 62,5 kg

Push Press
3 x 3 x 52,5 kg

BB Curls 3 x 10

2012-01-29T16:07:00.002+01:00

Deadlift
1 x 5 x 124,5 kg
1 x 5 x 112,5kg

Bench Press
3 x 5 x 62,5 kg

Shoulder Press
3 x 5 x 52,5 kg

No time tomorrow, so I did this one a day early.

2012-01-27T15:21:00.000+01:00

Deadlift 1RM
1 x 145,5 kg (+1 kg)

Bench Press 1RM
1 x 79,5 kg (+1 kg)

Shoulder Press 1RM
1 x 64,5 kg (PR, I think)

Was a bit dizzy with too much coffee, but the reps were solid, and didn't feel that strained. No assistance work, I want to be in shape for climbing tomorrow.

2012-01-25T18:23:00.001+01:00

Front Squat
3 x 3 x 62,5 kg

Push Press
3 x 3 x 52,5 kg

BB Curls 3 x 10

2012-01-23T20:38:00.000+01:00

Deadlift
1 x 5 x 124,5 kg
1 x 5 x 112,5kg

Bench Press
3 x 5 x 62,5 kg

Shoulder Press
3 x 5 x 52,5 kg

2012-01-20T17:39:00.000+01:00

Deadlift 2RM
2 x 140,5 kg (+3 kg)

Bench Press 2RM
2 x 74,5 kg (+2 kg)

Shoulder Press 2RM
2 x 62,5 kg

Added 3 x 10 BB Rows, plus the usual gripwork.

2012-01-18T18:02:00.001+01:00

Front Squat
3 x 3 x 62,5 kg

Push Press
3 x 3 x 52,5 kg

BB Curls 3 x 10

2012-01-16T18:45:00.001+01:00

Deadlift
1 x 5 x 124,5 kg
1 x 5 x 112,5kg

Bench Press
3 x 5 x 60,5 kg

Shoulder Press
3 x 5 x 52,5 kg

2012-01-13T21:56:00.000+01:00

Deadlifts 3RM
1 x 3 x 133,5 kg (+1 kg)

Bench Press 3RM
1 x 3 x 72,5 kg (+2 kg)

Shoulder Press
1 x 3 x 60,5 kg (+1 kg)

2012-01-11T18:10:00.000+01:00

Front Squat
3 x 3 x 62,5 kg

Push Press
3 x 3 x 52,5 kg

BB Curls 3 x 10

2012-01-09T18:49:00.000+01:00

Deadlift
1 x 5 x 124,5 kg
1 x 5 x 112,5kg

Bench Press
3 x 5 x 60,5 kg

Shoulder Press
3 x 5 x 52,5 kg

No assistance exercises.

2012-01-06T17:08:00.000+01:00

Heavy triples, but below max. Next week, I'll go back to standard weight, and work from there.

Deadlifts
1 x 3 x 122,5 kg

Bench Press
1 x 3 x 64,5 kg

Shoulder Press
1 x 3 x 58,5 kg

Added 3 x 10 BB Rows.

2012-01-04T18:09:00.002+01:00

Front Squat
3 x 3 x 62,5 kg

Push Press
3 x 3 x 52,5 kg (+2 kg)

BB Curls 3 x 8

2012-01-02T18:29:00.000+01:00

Deadlift
1 x 5 x 112,5 kg
1 x 5 x 102,5kg

Bench Press
3 x 5 x 56,5 kg

Shoulder Press
3 x 5 x 48,5 kg

Started with a lowered weight, I'm still pretty smashed from last week's 4x climbing. Cut out Back Squats as planned.

I'll up the weight next week.

2011-12-19T15:07:00.002+01:00

Another week off with some virus, this is really annoying this year. For the last two weeks in 2011, there'll be no weightlifting. I'm concentrating on climbing, and well, holidays.

I think I'll remove the Back Squats from Mon next year, and keep the second set of DLs. I'm planning to have more climbing, so I need to cut back the volume a tad.

2011-12-09T17:56:00.000+01:00

Deadlift 1RM
again, Failure: 1 x 146,5 kg

Bench Press 1RM
1 x 78,5 kg (+2 kg, new PR)

Shoulder Press
Failure: 1 x 68,5 kg

Added 3 x 10 BB Rows 42,5 kg

Not that bad. DL was closer, and ShPress is weak.

That aside: got several compliments on my size this week, from unrelated sources. Ego satisfied.

2011-12-07T18:31:00.002+01:00

Front Squat
3 x 3 x 72,5 kg

Push Press
3 x 3 x 60,5 kg (+2 kg)

BB Curls 3 x 10

2011-12-05T18:38:00.001+01:00

Deadlift
1 x 5 x 124,5 kg
1 x 5 x 112,5kg

Back Squat
3 x 5 x 92,5 kg

Bench Press
3 x 5 x 60,5 kg

Shoulder Press
3 x 5 x 48,5 kg

Added 7-6-5 Chin-Ups.

2011-12-02T17:50:00.000+01:00

Deadlift 3RM
3 x 132,5 kg (+2 kg)

Bench Press 3RM
3 x 70,5 kg (+2 kg)

Shoulder Press 3RM
3 x 59,5 kg (+1 kg)

2011-11-30T18:41:00.001+01:00

Front Squat
3 x 3 x 72,5 kg

Push Press
3 x 3 x 58,5 kg

BB Curls 3 x 10

2011-11-28T18:15:00.001+01:00

Deadlift
1 x 5 x 124,5 kg
1 x 5 x 112,5kg

Back Squat
3 x 5 x 92,5 kg

Bench Press
3 x 5 x 60,5 kg

Shoulder Press
3 x 5 x 48,5 kg

No assistance today, I have to hurry.

2011-11-25T17:16:00.000+01:00

I'm thinking about adding a second set of DLs to Monday, at 10% lower weight.

In the last six months, I've added about 8kg to my 1RM. This adds up to about 16 kg in a year, which is nice: at this rate, I could reach 160 kg DL 1RM end of next year. Something realistic to shoot for.

Anyway.

Deadlift 2RM
2 x 137,5 kg (+2 kg)

Bench Press 2RM
2 x 72,5 kg (+1 kg)

Shoulder Press
2 x 62,5 kg (+2 kg)

Looking good.

Added 3 x 10 BB Rows 42,5 kg

2011-11-23T18:26:00.001+01:00

Front Squat
3 x 3 x 72,5 kg

Push Press
3 x 3 x 58,5 kg

BB Curls 3 x 10

2011-11-21T20:21:00.000+01:00

Deadlift
1 x 5 x 124,5 kg

Back Squat
3 x 5 x 92,5 kg

Bench Press
3 x 5 x 60,5 kg

Shoulder Press
4 x 5 x 48,5 kg (+1 set)

Added 3 x 5 Chin-Ups

2011-11-18T16:57:00.000+01:00

Deadlift 1RM
Failure: 1 x 146,5 kg

Bench Press 1RM
Failure: 1 x 77,5 kg

Shoulder Press
1 x 62,5 kg

Greedy! I shouldn't have gone for PRs right after my break.

Added 3 x 10 BB Rows 42,5 kg

2011-11-16T19:29:00.000+01:00

Front Squat
3 x 3 x 72,5 kg

Push Press
3 x 3 x 58,5 kg (-4 kg)

BB Curls 3 x 10

2011-11-14T18:42:00.000+01:00

Deadlift
1 x 5 x 124,5 kg

Back Squat
3 x 5 x 92,5 kg

Bench Press
3 x 5 x 60,5 kg

Shoulder Press
3 x 5 x 48,5 kg (-4 kg...)

Lowered the weight on the SPress a bit, this is the hardest lift for me. Good, intense workout with lots of motivation!

Added 3 x 5 Pull-Ups.

2011-11-13T13:25:00.001+01:00

My dragon is finished (sorry for the artificial lighting, though; I'm less zombielike irl). The next piece will be a Foo Dog backpiece - next year.

2011-11-07T17:00:00.001+01:00

I went to the doc, 'cause this flu just doesn't go away. Three days off, doctor's orders. :(

2011-11-04T16:34:00.002+01:00

One heavy set of five reps of:

Deadlifts #124,5 kg
Bench Press #64,5 kg
Shoulder Press #56,5 kg

Next week, I can restart the usual schedule again.

2011-11-02T19:07:00.001+01:00

Front Squat
3 x 3 x 72,5 kg

Push Press
3 x 3 x 62,5 kg

BB Curls 3 x 10

2011-11-01T11:57:00.001+01:00

Forgot to post Friday's workout:

2 rounds of 10 reps each of:

Back Squat
Shoulder Press
Front Squat
Row

at 42,5 kg.

2011-10-21T18:02:00.000+02:00

Yes! Final tat session is done, my yellow dragon is finished (though he still has a bit bloodshot eyes. This should improve with healing...). Pics when there's less blood and fluids oozing out of me.

2011-10-18T17:15:00.000+02:00

Dammit. This flu-ish thing I'm having is annoying me. I'll take the rest of the week off to give it some time (also, I want to be fit for my ink session).

2011-10-17T18:44:00.000+02:00

Deadlift
1 x 5 x 124,5 kg

Back Squat
3 x 5 x 92,5 kg

Bench Press
3 x 5 x 60,5 kg

Short day - I'm a bit wasted from last week, with three times climbing, and a bit too enthusiastic use of the campus board. This will be a half-week anyway, and next week will be off: final tattoo session on Fri!

2011-10-14T16:47:00.000+02:00

Deadlift 3RM
3 x 130,5 kg (+2 kg)

Bench Press 3RM
3 x 68,5 kg (+2 kg)

Shoulder Press 3RM
1 x 3 x 58,5 kg (+2 kg)

Added 3 x 10 BB Rows 42,5 kg

2011-10-12T18:02:00.000+02:00

Front Squat
3 x 3 x 72,5 kg

Push Press
3 x 3 x 62,5 kg

BB Curls 3 x 10

The Climbing Gym has a new dip station, and I'm a bit sore.

2011-10-10T19:11:00.002+02:00

Deadlift
1 x 5 x 124,5 kg

Back Squat
3 x 5 x 92,5 kg

Bench Press
3 x 5 x 60,5 kg

Shoulder Press
3 x 5 x 52,5 kg

3 x 5 Pull-Ups

2011-10-07T18:09:00.000+02:00

Deadlift 2RM
2 x 135,5 kg (+1 kg)

Bench Press 2RM
2 x 71,5 kg (+1 kg)

Shoulder Press 2RM
Failure at the second rep #62,5 kg (was +2 kg)

Added 3 x 10 BB Rows 42,5 kg

2011-10-05T18:30:00.000+02:00

Front Squat
3 x 3 x 72,5 kg

Push Press
3 x 3 x 62,5 kg

BB Curls 3 x 10

2011-10-03T18:54:00.000+02:00

Deadlift
1 x 5 x 124,5 kg

Back Squat
3 x 5 x 92,5 kg

Bench Press
3 x 5 x 60,5 kg

Shoulder Press
3 x 5 x 52,5 kg

3 x 5 Pull-Ups

I still feel yesterday's climbing, I've been working the overhang pretty thoroughly.

2011-09-30T16:38:00.002+02:00

Deadlift 1RM
1 x 144,5 kg (PR by +2 kg, yet again)

Bench Press 1RM
1 x 76,5 kg (PR by +2 kg)

Shoulder Press 1RM
1 x 67,5 kg (also a PR, +5 kg compared to August)

All lifts were pretty hard; Bench Press could have gone either way.

Added 3 x 10 BB Rows 42,5 kg

Met a friend I hadn't seen in a while; he later told my wife he almost hadn't recognized me, 'cause I had put on so much muscle *big grin*

2011-09-28T18:30:00.001+02:00

Front Squat
3 x 3 x 72,5 kg

Push Press
3 x 3 x 62,5 kg

BB Curls 3 x 10

These must have been good squats. I ripped my pants in half doing them.

2011-09-26T18:38:00.003+02:00

Deadlift
1 x 5 x 124,5 kg (+2 kg)

Back Squat
3 x 5 x 92,5 kg

Bench Press
3 x 5 x 60,5 kg

Shoulder Press
3 x 5 x 52,5 kg

2 x 7 Pull-Ups

Cut out the Reverse DB Flies. I think they're bullshit.

Weighed in at 85,00 kg. I think I can stand to lose three or four of those - less weight to lug around while climbing! I'll see how things develop.

2011-09-23T17:09:00.000+02:00

Back under the bar!

For starters, I did a Barbell Complex:

2 x 10 of
Back Squats
Shoulder Press
Front Squats
Rows

at 32,5 kg. The Press kind of limits the weight on this thing. Added 3x10 BB Curls, and my usual grip work (almost got CoC Gripper #1 closed).

2011-09-18T21:27:00.001+02:00

No sports for a week, I had another tattoo session on saturday.

2011-09-16T17:16:00.000+02:00

Deadlift 3RM
1 x 3 x 128,5 kg

Bench Press 3RM
1 x 3 x 66,5 kg

Shoulder Press 3RM
1 x 3 x 56,5 kg

Added 3 x 10 BB Rows 42,5 kg

2011-09-14T18:29:00.003+02:00

Wheee! 400 posts!

Front Squat
3 x 3 x 72,5 kg

Push Press
3 x 3 x 62,5 kg

DB Lat Raises 3 x 10
BB Curls 3 x 10

2011-09-12T19:23:00.001+02:00

Deadlift
1 x 5 x 122,5 kg

Back Squat
3 x 5 x 92,5 kg

Bench Press
3 x 5 x 60,5 kg

Shoulder Press
3 x 5 x 52,5 kg

2 x 7 Pull-Ups
2 x 10 Reverse DB Flies

2011-09-09T16:58:00.001+02:00

Deadlift 2RM
1 x 2 x 134,5 kg (+2 kg)

Bench Press 2RM
1 x 2 x 70,5 kg (+2 kg)

Shoulder Press 2RM
1 x 2 x 60,5 kg (+2 kg)

Added 3 x 10 BB Rows 42,5 kg

2011-09-07T18:31:00.001+02:00

Front Squat
3 x 3 x 72,5 kg

Push Press
3 x 3 x 62,5 kg

DB Lat Raises 3 x 10
BB Curls 3 x 10

2011-09-06T16:44:00.000+02:00

Deadlift
1 x 6 x 122,5 kg (+1 rep)

Back Squat
3 x 5 x 92,5 kg

Bench Press
3 x 5 x 60,5 kg

Again, no assistance work, so I added (at least) one rep to the DL.Was in a hurry :(

2011-09-02T17:25:00.000+02:00

Deadlift 1RM
1 x 142,5 kg (PR by +2 kg, again!)

Bench Press 1RM
1 x 74,5 kg (PR by +1 kg, again!)

I actually forgot Shoulder Press... Oops.

Added 3 x 10 BB Rows 42,5 kg

2011-08-31T18:03:00.000+02:00

Front Squat
3 x 3 x 72,5 kg

Push Press
3 x 3 x 62,5 kg

Still no ass work.

2011-08-30T17:40:00.001+02:00

Ha, found this on the web. Going from my five rep Monday DL, it gives me pretty exactly my current 1RM. Fun thing is, with only 6 reps, the 1RM goes up by almost 5kg.

Note to self: add one rep to my DLs.

2011-08-29T18:49:00.002+02:00

Deadlift
1 x 5 x 122,5 kg

Back Squat
3 x 5 x 92,5 kg

Bench Press
3 x 5 x 60,5 kg

Shoulder Press
2 x 5 x 52,5 kg

No assistance work today, and I dropped one set of Shoulder Presses. Easing back in after two weeks of laziness, climbing, swimming, anmd getting tattooed is surprisingly tough - but good tough!

2011-08-18T12:20:00.002+02:00

With my vacation, there's no time to train... Still, I'm climbing 2-3 times a week, so I'm not going all lazy.

2011-08-12T15:59:00.000+02:00

Deadlift 2RM
1 x 2 x 132,5 kg

Bench Press 2RM
1 x 2 x 68,5 kg

Shoulder Press 2RM
1 x 2 x 58,5 kg

Added 3 x 10 BB Rows 42,5 kg

2011-08-10T18:25:00.002+02:00

Front Squat
3 x 3 x 72,5 kg

Push Press
3 x 3 x 62,5 kg

DB Lat Raises 3 x 10
BB Curls 3 x 10

2011-08-08T20:19:00.002+02:00

Deadlift
1 x 5 x 122,5 kg

Back Squat
3 x 5 x 92,5 kg

Bench Press
3 x 5 x 60,5 kg

Shoulder Press
3 x 5 x 52,5 kg

2 x 7 Pull-Ups
2 x 10 Reverse DB Flies

2011-08-05T17:16:00.000+02:00

Deadlift 1RM
1 x 140,5 kg (PR by +2 kg, also broken through the 140-wall!)

Bench Press 1RM
1 x 73,5 kg (PR by +1 kg)

Shoulder Press 1RM
1 x 62,5 kg (also PR, by about 3 kg compared to October; and virtually no Press training)
added 3 x 56,5 kg

Added 3 x 10 BB Rows 42,5 kg

2011-08-03T20:41:00.000+02:00

Front Squat
3 x 3 x 72,5 kg

Push Press
3 x 3 x 62,5 kg

DB Lat Raises 3 x 10

2011-08-01T18:53:00.000+02:00

So, back to Texas Method. Strength training rules!

Deadlift
1 x 5 x 122,5 kg

Back Squat
3 x 5 x 92,5 kg

Bench Press
3 x 5 x 60,5 kg

Shoulder Press
3 x 5 x 52,5 kg

2 x 7 Pull-Ups
2 x 10 Reverse DB Flies

2011-07-27T16:46:00.000+02:00

Well! First tattoo session for this year, about three hours of actual tattooing, and one and a half hours sketching and designing details before that. The outlines of my dragon are done - and damn, but chest is a painful area.

I'll pause my workouts/climbing for one week, and see how things go next Wednesday.

2011-07-25T19:17:00.000+02:00

2 sets of 8 - 6 - 4 reps of:

Back Squats (82,5 kg - 87,5 kg - 92,5 kg)
Deadlifts (92,5 kg - 106,5 kg - 124,5 kg) - 1 set only
Bench Press (56,5 kg - 60,5 kg - 64,5 kg)
BB Curl (30,5 kg - 32,5 kg - 34,5 kg)

Added 2 x 10 lat raises.

2011-07-22T17:52:00.000+02:00

3 x 10 + 2 x 8 of:

Back Squats (66,5 kg - 82,5 kg)
BB Rows (42,5 kg - 46,5 kg)
BB Curls (28,5 kg - 30,5 kg)

Added 2 x 10 lat raises.

Climbing is pretty much dialed-in, bi-weekly. No need to put it down each time. Next week will be a short week: Wednesdays I'll have the first of four tattoo sessions, and it's likely I'll not work out the rest of the week after that.

2011-07-20T18:45:00.000+02:00

3 x 10, + 2 x 8 reps of:

Front Squats (58,5 kg - 62,5 kg)
Shoulder Press (36,5 kg - 40,5 kg)
Chins 3 x 10 only

Added 2 x 10 Lat Raises.

2011-07-18T19:43:00.000+02:00

3 x 10 reps, followed by 2 x 8 reps of:

Back Squat (66,5 kg - 82,5 kg)*
Deadlift (74,5 kg - 92,5 kg)
Bench Press (46,5 kg - 56,5 kg)
BB Curl (28,5 kg - 30,5 kg)

Added 2 x 10 lat raises.

*I did 3 x 8 Squats, and then cut out the third set of 8 reps for the rest of the exercises.

2011-07-15T16:55:00.003+02:00

3 x 10 of:

Back Squats (82,5 kg)
BB Rows (42,5 kg)
BB Curls (28,5 kg)

I think for next week, 3x10 + 3x8 is a bit unrealistic at the weights I did this week. I'll drop the 3x10 weight by 10 - 20%, and try the 3x8 weight at this week's level. Especially the DL's aren't doable otherwise.

2011-07-13T18:22:00.000+02:00

3 x 10, except where noted, of:

Front Squats (2 sets with 72,5 kg, 1 set with 62,5 kg)
Shoulder Press (1 set each with 46,5 kg, 42,5 kg and 36,5 kg)
Chins (Full set - 5+5 reps - 5+3+2 reps)

Had to adapt the weight; my guess as to an acceptable 3x10 weight was a bit high.

2011-07-11T18:48:00.001+02:00

3 x 10 reps on each of:

Back Squat (82,5 kg)
Deadlift (92,5 kg)
Bench Press (52,5 kg)
BB Curl (28,5 kg)

Fuck, that was hard. The weight as such was much lower thgan all those more-or-less maximal lifts I've been doing, but the added reps definitely add up. I'm not sure I can do next week's reps (3x10 + 3x8) at this weight... I'll see.

2011-07-10T21:19:00.001+02:00

Oh, what the heck. Let's do something different for four weeks. If it sucks, I'll have built some endurance - not too bad for a worst case.

Day 1:
Back Squat
Deadlift
Bench Press
BB Curl

Day 2:
Front Squat
Shoulder Press
Weighted Chins

Day 3:
Back Squat
BB Curl
BB Row

Week 1: 3 x 10 reps on each exercise
Week 2: 3 x 10, 3 x 8
Week 3: 8 - 6 - 4 - 8 - 6 - 4
Week 4: 2 x 8, 2 x 5

From the Black Book. Let's see how this works out. I'm only postponing the changed Texas Routine, not canceling it. Mostly compound excercises, with reps/sets for somewhat more mass, and some isolation work.

2011-07-10T16:35:00.005+02:00

Climbing, about 4,5 hours. Further progress to 6-.

2011-07-08T17:52:00.000+02:00

Deadlift - 1RM
1 x 138,5 kg (+2 kg)

New PR! Failed at 140,5 kg, though (not surprising, really... otherwise it would be a 2RM).

Bench Press 1RM Attempt
Fail at 74,5 kg

Hm. Too greedy?

Added 25 BB Rows at 56,5 kg (+2 kg), mostly doubles.

2011-07-06T18:31:00.000+02:00

Back Squats
3 x 3 x 90,5 kg

Shoulder Press
3 x 3 x 52,5 kg

Added 4x8 BB Curls, and, just for the hell of it, 2 x 8 triceps kickbacks.

Reading through C. Thibaudeau: Black Book of Training Secrets. Interesting read, though I haven't made up my mind whether those programs/principles are something worth doing. I might consider something of the sort for the winter months.

2011-07-05T17:15:00.001+02:00

I've considered this some more, and decided on the following changes, starting next week:

Monday (Volume):
3 x 5 Back Squats
3 x 5 Bench Press
3 x 5 Shoulder Press
Assistance: Weighted Chins

ETA: + 1x5 Deadlifts at a submax, but heavy weight; and + Upper Back work (as in Reverse DB Flys)

Wednesday (Light Day):
3 x 3 Front Squat
3 x 3 Push Press
Assistance: BB Curl

ETA: + Shoulder work (as in Lat Raises)

Friday (Intensity):
Cycle through 3RM - 2RM - 1RM
Deadlift
Bench Press
Shoulder Press
Assistance: BB Row

ETA: + 1x5 reps at a lower weight

This has the advantage of including Squat and regular Press, without leaving out heavy DLs, or Bench Press (which I enjoy). It ups the volume a bit on Mon, while likely reducing the weight a bvit (Squat vs DL).

The program as such works fine, no need to switch to something different.

ETA: Changes to improve DLs, and climbing strength (upper back, which is where I'm lacking!)

2011-07-04T19:09:00.000+02:00

Deadlift
1 x 5 x 124,5 kg
1 x 5 x 112,5 kg

Bench Press
5 x 5 x 55,5 kg

Added 25 Chin-Ups, first doubles, then singles. Slow, controlled - no elbow pain.

2011-07-03T16:50:00.001+02:00

Climbing, about 4 hours.

2011-07-01T21:45:00.003+02:00

Hm. I'm doing this program for about six months now. Considering doing something else for a few months, and then change back and see how things go.

Edit: Something else, as in: swap deadlift / squat, and Bench Press / Shoulder Press. DL and BPress on light/Wednesday, and Squats/SPress for weight. That actually sounds pretty good. I'll finish next weeks 1RM, and then change.

2011-07-01T14:12:00.000+02:00

Deadlift
1 x 2 x 128,5 kg

Bench Press
1 x 2 x 66,5 kg

Added 25 BB Rows, at 52,5 kg. Up that weight next week.

2011-07-01T12:02:00.002+02:00

After several months of trying, I just managed to get appointments with my tattoo artist.

Last year, I got my right shoulder/chest/upper arm done; this year, I'll get ink on the left side (which is still depressingly empty). This is a major w000t! for me, since it's difficult to slip in that guys timetable (I wish I could hand out appointments that way - once every three months, the phone is active for 90 minutes...).

So, zorg much happy! Full of anticipation! Little dance of joy!

2011-06-29T18:29:00.001+02:00

Back Squats
3 x 3 x 90,5 kg

Shoulder Press
3 x 3 x 52,5 kg

Added 4x8 BB Curls.

2011-06-27T18:52:00.000+02:00

Deadlift
1 x 5 x 124,5 kg (+2 kg)
1 x 5 x 112,5 kg

Bench Press
5 x 5 x 55,5 kg (+1 kg)

Added 25 Chin-Ups, first doubles, then singles. Again, weighted (even careful) speed isn't good for my elbow - I'll stick to controlled, weighted singles; or unweighted doubles.

2011-06-26T20:34:00.002+02:00

Three hours climbing. Improvement!

2011-06-24T17:17:00.000+02:00

Deadlift
1 x 3 x 126,5 kg

Bench Press
1 x 3 x 64,5 kg

Added 25 BB Rows, at 52,5 kg.

2011-06-23T17:21:00.000+02:00

Climbing; I've done four routes I didn't get last time (one of them a 5).

2011-06-21T22:09:00.000+02:00

OK, was just climbing for about two hours. I'll definitely cut out running - it's doing nothing for my goals anyway, and I really can't run and climb at the same time. As I'm pretty devastated, I'll leave out tomorrow's workout; especially seeing that Thursday will be climbing again, and Friday intensity day.

Sorry, running. You're out.

2011-06-21T18:40:00.002+02:00

Very slow 5k run, untimed, with a coworker. Now, off to climbing.

This will be a busy week.

2011-06-20T18:47:00.001+02:00

Deadlift
1 x 5 x 122,5 kg
1 x 5 x 112,5 kg

Bench Press
5 x 5 x 54,5 kg

Added 25 Chin-Ups, first doubles, then singles. The first 7 were weighted, but the plan called for speed reps, and weighted speed reps hurt my elbow. So I dropped the weight.

2011-06-17T16:06:00.000+02:00

Deadlift
1 x 1 x 128,5 kg

Bench Press
1 x 1 x 68,5 kg

Added 12 x 2 DB Row.

2011-06-16T19:00:00.000+02:00

Back Squats
3 x 3 x 90,5 kg
Perfect form, ass-to-ground squats. Good job.

Shoulder Press
3 x 3 x 52,5 kg
Upped the weight. This is still doable with good form without massive fatigue, but it's a tad more challenging.

Added BB Curls. Accidentally did 2x10 + 2x8 (instead of 4x8).

Also got two easier grippers from Captains of Crush, one for me and one for the wife (and for me to warmup with). With this climbing thing, I need to work seriously on grip strength (also climbing technique, obviously).

2011-06-15T21:22:00.002+02:00

Aargh, no workout, too long at work. I'll do it tomorrow.

2011-06-14T21:41:00.000+02:00

Started climbing, great fun. A lot of room for improvement (and not bad for grip strength, either).

2011-06-13T14:03:00.000+02:00

Deadlift
1 x 5 x 122,5 kg
1 x 5 x 112,5 kg

Bench Press
5 x 5 x 54,5 kg

Added 25 x 1 Chin-Up, weighted with 6 kg.

I'll keep the Monday weight at this level until my Friday xRM keeps up. After all, Mon is volume day, no sense in doing 5RMs.

2011-06-11T16:32:00.002+02:00

One week without internet. Torture.

I did the following:

Monday, 06.06.2011

Deadlift
1 x 5 x 122,5 kg (decreased a bit, since I took weight off last Fri's workout, too)
1 x 5 x 112,5 kg

Bench Press
5 x 5 x 54,5 kg

Added 25 x 1 Chin-Up, weighted with 5 kg.

Wednesday 08.06.2011

Back Squats
3 x 3 x 90,5 kg

Shoulder Press
3 x 3 x 46,5 kg

Added BB Curls. 4 x 8

Friday 10.06.2011

Deadlift
1 x 2 x 122,5 kg

Bench Press
1 x 2 x 64,5 kg

Added 12 x 2 DB Rows

2011-06-03T17:02:00.000+02:00

Deadlift
1 x 3 x 118,5 kg

Bench Press
1 x 3 x 60,5 kg

Added 12 x 2 DB Rows on each side, #18 kg.

Went down with the weight a bit, after last Friday's failure. Doesn't hurt the form either.

2011-06-01T18:56:00.000+02:00

Back Squats
3 x 3 x 90,5 kg

Shoulder Press
3 x 3 x 46,5 kg

Added BB Curls. Switched from 3 x 10 to 4 x 8, and added 2 kg.

2011-05-30T19:10:00.002+02:00

Deadlift
1 x 5 x 125,5 kg
1 x 5 x 112,5 kg

Bench Press
5 x 5 x 54,5 kg

Added 25 x 1 Chin-Up, weighted with 4 kg.

2011-05-20T17:24:00.000+02:00

Bad day! :)

Deadlift
1 x 135, 5 kg, Failure on the 2nd rep

Bench Press
Failure at 70,5 kg

Added 12 x 2 DB Rows on each side, #16 kg.

Next week is a vacation anway, with no workouts. I'll start at a lower weight, and on Fri with 3RM, when I'm back.