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jask558 The Bridge training log

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  • jask558
    replied
    conventional dl [email protected] 140 kg, [email protected] 150 kg, [email protected] 160 kg , 8 x 140 kg

    Deadlifts are feeling strong.

    db bench [email protected] 25 kg, [email protected] 27.5 kg, [email protected] 30 kg , 10 x 25 kg

    It looks like that my pecs were tired from yesterday since I haven't benched normally in months.

    lunges 40 kg x 35 reps in total (10, 10, 10, 5)

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  • jask558
    replied
    Untamed Method (modified)

    week 1, day 1


    squat [email protected] 100 kg, [email protected] 100 kg, [email protected] 115 kg, 8 x 90 kg

    bench [email protected] 70 kg, [email protected] 75 kg, [email protected] 80 kg, 10 x 60 kg

    These working weights are not good compared to what I have benched before this injury but now it looks like that my right bec can actually tolerate benching which is very good.

    pin press, forehead, myo 40 kg x 12 and my shoulders were done after that activation set
    Last edited by jask558; 03-22-2022, 06:19 PM.

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  • jask558
    replied
    This week I did 80 kg for 5 reps on regular bench for the first time in months. My best set of 5 on bench is 95 kg so only 15 kg to go. This is very promising and it looks like that I am now gaining bench strenght back. Now I think that I am ready to start untamed method type programming again as the first 3 weeks are high reps. Sets of 8-10+ are probably pretty good for my pec right now.

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  • jask558
    replied
    conventional dl [email protected] 180 kg, 2 sets of 5 reps x 160 kg

    strict press 3 sets of 5 reps x 60 kg

    neutral grip pull ups 3 sets of 8 reps

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  • jask558
    replied
    squat [email protected] 130 kg, 3 sets of 5 reps x 120 kg

    push press [email protected] 80 kg, 3 sets of 5 reps x 70 kg

    db bench 29 kg x 8, 31.5 kg x 8, 34 kg x 8

    This felt ok in my right pec, good.

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  • jask558
    replied
    block pull, mid-shin [email protected] 150 kg, [email protected] 160 kg, [email protected] 170 kg

    close grip floor press 70 kg x 5, 75 kg x 5, 80 kg x 5

    Nice, these felt ok again. Now this pec rehab is going well.

    lat pulldown
    3 sets of 8 reps with 80 kg

    This training/rehab week was good, now I can add a bit more chest work.

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  • jask558
    replied
    front squat [email protected] 80 kg, [email protected] 90 kg, [email protected] 100 kg

    close grip high incline bench 4 x 5 x 60 [email protected]

    This felt ok again, good.

    seated db press 25 kg x 3 sets of 8 reps

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  • jask558
    replied
    sumo dl [email protected] 160 kg, [email protected] 170 kg, 4 x 175 kg (grip problems)

    strict press 3 sets of 5 reps x 60 [email protected]

    neutral grip pull ups 8, 8, 6

    These have felt bad in my right pec too but today pull ups felt ok.

    Leave a comment:


  • jask558
    replied
    Bw was about 86 kg before the gym.

    squat [email protected] 120 kg, [email protected]7 122.5 kg, [email protected] 125 kg

    Squats have been feeling good recently.

    push press [email protected] 70 kg, [email protected] 72.5 kg, [email protected] 75 kg

    My technique is improving. 90 kg push press is close and 100 kg is realistic in the future as well.

    high incline dp press 3 sets of 8 reps with 30 kg

    These felt ok in my right pec, these have felt much worse before. I would call this rehab progress.
    Last edited by jask558; 02-21-2022, 01:23 PM.

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  • jask558
    replied
    Pec rehab: Today I did push ups (chest to ground) for 3 sets of 10. Some discomfort but tolerable.

    I have been lifting 4x/week, focusing on deadlifting and overhead pressing.

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  • jask558
    replied
    I decited to do push presses today as it seems like a fun exercise.

    push press 1 x 80 [email protected] (hard to judge RPE in a new lift), 70 kg x 4 sets of 3 reps (pretty easy)

    This was fun. My technique isn't the best here as I have only strict pressed before so there is room for improvement. 100 kg push press would be a good strenght goal in the future...

    pendlay row 5 x 5 x 100 kg

    seated db press 8 x 25 kg, 30 kg x 2 sets of 8 [email protected]

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  • jask558
    replied
    17.1.2022

    squat [email protected] 140 kg, 4 sets of 3 x 120 kg

    press [email protected] 70 kg, 4 sets of 3 x 60 kg

    incline db press 20 kg x 8, 25 kg x 8, 30 kg x [email protected], 30 kg x [email protected]

    Some discomfort in my right pec but tolerable.

    18.1.2022

    sumo dl
    Deadlfts felt very weak today so I didn't use that heavy weights.

    1 x 180 kg (surprisingly heavy, I pulled 200 kg last week), 3 x 170 [email protected], 1 x 170 kg???

    pin press, chin [email protected] 70 kg, 5 x 60 kg x 3 sets

    lat pulldowns 80 kg x 8, 90 kg x 8, 90 kg x 7

    19.1.2022

    front squat
    5 x 80 kg, 5 x 90 kg, [email protected] 100 kg

    I tried to floor press and even 60 kg felt like crap in my right pec. Seriously?

    2ct paused press @ forehead 5 x 40 kg, 5 x 50 kg, 5 x 50 kg

    close grip incline bench I did 50 kg x 8 and that did not feel good. Annoying.

    Leave a comment:


  • jask558
    replied
    This is my programming idea:

    Day 1: squat, press, incline variation

    Day 2: deadlift, press variation, light squat variation

    Day 3: squat variation, press variation, incline variation

    Day 4: deadlift variation, press variation, rows

    Leave a comment:


  • jask558
    replied
    front squat 80 kg x 5, 90 kg x 5, 100 kg x [email protected] PR

    pin press, chin 50 kg x 5, 55 kg x 5, 60 kg [email protected]

    Next week I will train 4x/week again.

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  • jask558
    replied
    sumo deadlift [email protected] 200 kg PR, 2 x 3 x 180 [email protected]

    Hell yeah.

    Today my pecs were sore from yesterday and floor press didn't feel good in my right pec as I only did 80 kg for 1 rep and I racked the bar after that. No idea when I can bench normally again... I have to focus on training for a 80 kg overhead press then.

    seated db press 22.5 kg x 8, 25 kg x 8, 30 kg x [email protected]

    neutral grip chin ups 3 x 8

    Leave a comment:

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