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« Reply #135 on: May 03, 2011, 01:15:05 pm » |
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Workout 3 May 2011 warmup/activation Deadlift: 3x5 100 kg BSS: 3x7/side, 60 kg Back extension hold 2x30 sec with 10kg plate Pullups: 4x8 Deadlift was really easy, I didn't up the weight to spare my back. BW: 66 kg |
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lukasvv
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« Reply #136 on: May 07, 2011, 04:12:09 am » |
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Workout 7 May 2011 warmup/activation Squat: 4x8, 90 kg (felt pretty heavy afer unracking, but 8 reps still was relatively easy) GHR: 1x8, 1x4 I finally found a way to do them in my gym, by using the lat pulldown to hold my legs down. But, in the second set my right calf cramped up, so I couldn't continue this exercise. Maybe I'm still doing sth wrong  Cable pull-through: 2x15, 35kg (replacement for the GHR) Pullups: 2x10 BW: 66kg |
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lukasvv
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« Reply #137 on: May 14, 2011, 04:56:07 am » |
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Have been ill this week, so I had to skip a workout. Workout 14/5/2011Warmup/activation BSS: 62.5 kg, 3x8 GHR: 2x6 (again a calf cramp...) Cable pull-through: 2x12, 40 kg Barbell calf raises in the smith machine: 3x12, 70kg , supersetted with pull-ups: 3x8 BW: 66.5 kg |
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lukasvv
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« Reply #138 on: May 17, 2011, 01:45:40 pm » |
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Workout 17/5/2011 Warmup/activation Squat: 3x8, 95kg 1x8 90kg Cable pullthrough: 3x15, 40kg BSS iso hold: 1 min/side Pullups: 5x8 Calf raises: two sets or so, I can't remember the weight right now Back extension iso hold: 1 min BW: 66.5 kg Squat was pretty solid. Strange, because I think this is the highest weight I ever did 8 reps with, and that after only 3-4 weeks of lifting again, after a break of 6 months. Maybe it's also me still maturing and gaining natural strength: I did become more muscular overall this year, also upper body, without putting in much effort (heck, I couldn't even put in effort, with my back problems!) |
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lukasvv
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« Reply #139 on: May 25, 2011, 12:34:14 pm » |
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Workout 25/5/2011 Warmup/activation Depth jumps: 3x5 from 22" box. It has been a while since I last did them (I believe September or so), but it felt like I was really reactive and jumping high. I never felt like that about depth jumps before  Jump shrug: 2x5 60kg Squat: 1x5 90kg, 1x5 95kg, 3x5 100 kg Cable pull through: 2x15, 40 kg BW: 66.5 kg Pretty good workout again! |
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lukasvv
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« Reply #140 on: May 28, 2011, 04:53:17 am » |
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Workout 28/5/2011 Warmup/activation Depth jumps: 2x6, 22" box Jump Shrug: 2x5 65kg (still leaving the ground) Squat: 90kgx1, 95kgx1, 100x1, 105x1, 110x1, 115x1, 110x1, 110x1 Cable pull through: 40kg, 2x15 BW: 66.5 kg The singles were surprisingly easy. Even 115 kg didn't feel really heavy actually: that was an easy rep with good bar speed. Last weeks, I did 5-8 reps per set with 100 kg max, so I wasn't even adapted to the low reps and the weight. This is promising! |
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lukasvv
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« Reply #141 on: May 31, 2011, 02:19:13 pm » |
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Workout 31/5/2011 Warmup/activation Depth jumps: 2x6 20 inch box (28-30" jumps) Jump shrug: 2x6 70kg Squat: 95kg, 1x5 100 kg,1x5 105 kg, 3x5 (getting close to my PR of September last year) Calf raise (smith machine): 2x15 80kg Reverse hyper: 2x10, 16kg (I couldn't do cable pull-throughs, so I decided to try them again. I still hate them ) BW: 66.5kg I'm progressing well, and hope to lift 120kgx1 (1.8 bw) next workout. That should be possible, as 115x1 was pretty easy last week |
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lukasvv
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« Reply #142 on: June 04, 2011, 06:46:05 am » |
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Workout 4/6/2011 Warmup/activation Depth jump: 2x6 20 inch box Jump shrug: 2x6 75kg Squat: 100kg x1 , 105kg x1, 110kg x1, 115kg x1, 120kg x1, 110kg x1, 110 kg x1 Cable pullthrough: 2x15 45kg Calf raises: 2x15 80kg BW: 66 kg Got the 120 kgx1! Form started to be a bit shaky, but it certainly didn't feel that heavy... I also filmed the squat today: http://www.youtube.com/watch?v=2QfiAUz9T74. Unfortunately, the place were I normall put my cam was occupied during 115x1 and 120x1 so the angle is pretty bad at those two lifts.. Next time I'll try to film them properly. |
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lukasvv
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« Reply #143 on: June 09, 2011, 11:35:05 am » |
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Workout 8/6/2011 Warmup/activation Depth jumps: 2x6 20"box Jump shrug: 2x5 80 kg Squat: 95x5, 100x5, 105x5, 100x5, 100x5 Cable pull-through: 2x15 45kg BW:66 kg Squat was disappointing, I even struggled on 100 kgx5 and I'm pretty tired today.. I hope next workout will be better! |
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lukasvv
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« Reply #144 on: June 12, 2011, 07:10:02 am » |
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Workout 12/6/2011 Warmup/activation Depth jumps: 2x6, 20" box. Good progress on this one, I feel more explosive every workout Jump shrug: 2x6 80kg Squat: 10x1, 105x1, 110x1, 115x1, 120x1, 110x1, 110x1 Calf raise: 3x13 85 kg 45 degree hyperextension: 2x12 with 20kg added Pullups: 5x8 OK workout today. Next time I'll go for 125x1 |
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lukasvv
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« Reply #145 on: June 17, 2011, 08:21:28 am » |
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Workout 17/6/2011 Warmup/activation Depth jumps: 2x6 20" box Jump shrug: 2x6 80kg Squat: 1x5 100kg, 1x5 105kg, 1x5 110kg  , 1x5 105kg, 1x5 100 kg Cable pull-through: 2x15 50kg Calf raise: 3x13 90kg BW: 66.5 kg Good workout today. I feel a big difference on my depth jumps every workout: it feels like there's a lot more glute involvement. I think I was just lacking hip power, and the pull through and jump shrug are correcting that. I hope it'll have some effect on my SVJ too... 50kgx15 at the cable pull through is really easy now, but it's the highest weight I can use, so I'll have to find another way to do them. I also filmed my squats today: http://www.youtube.com/watch?v=9RVo0U5_T8M . |
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lukasvv
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« Reply #146 on: June 20, 2011, 11:31:30 am » |
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Workout 20/6/2011 Warmup/activation Depth jumps: 2x6 20" box (they keep improving!) Jump shrug: 2x6 80kg Squat: 1x100kg, 1x105kg, 1x110kg, 1x115kg, 1x125kg, 1x110kg, 1x110kg Cable pull through: 2x15, 52.5kg BW: 66 kg I'm getting close to 2xbw squat now |
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lukasvv
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« Reply #147 on: July 11, 2011, 10:18:11 am » |
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Last week I had 4+ hours of beach vball every day. Pretty tiring, so I didn't manage to go to the gym. I forgot to log the week before, but the workouts were the same as I did today. Workout 11 July 2011 Warmup/activation Depth jump: 2x6 Jump shrug: 5x6, 70kg Close stance squat: 6x1 105 kg Standing calf raises: 2x12, 90 kg Cable pullthrough: 2x15, 52.5 kg |
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lukasvv
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« Reply #148 on: July 15, 2011, 07:24:14 am » |
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Wednesday I had indoor vball. I jumped REALLY high. The difference was so big that my coordination was really bad, I couldn't spike a ball properly because of the height I got on my jumps  Workout 15/7/2011 Warmup/activation Depth jumps: 3x6 22" box Jump shrugs: 5x6 65kg, 70kg, 75kg,75kg,75kg Explosive squat: 2x6, 80kg Squat: 3x3, 105 kg some core work I did some svj's after the explosive squats. This was the first time in my life (not exaggerating) that I felt like I was jumping high on a svj. It felt like all my muscles were firing properly: it was probably a potentiation effect from the explosive exercises I did before... I believe the jumps were 28", which is extremely high for me: I normally jump around 22" on a svj But still then: with a 1.95 bw squat, I should even jump higher... This is promising, though! |
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lukasvv
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« Reply #149 on: July 18, 2011, 05:20:15 am » |
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Workout 18/7/2011 Warmup/activation Depth jump: 3x6 Jump shrug: 5x6 65kg, 70kg, 75kg,75kg,75kg Squat: 6x1 110 kg hyperextension on 45 degree bench: 2x10, 20kg added |
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