Sadly, This Will Be One Inactive Month

[startinfromscratch]

April 23rd, 2011

5-3-1: Bench Press (kg)

19@100 <-- on video (not the best form)

Supps: 2x scoops of Anabolic Beast.

vid????????????

[hamudenben]

19@100 <-- on video (not the best form)

[hamudenben]

April 24th, 2011

5-3-1: Squat (kg)

16@80

Supps: 2x scoops of Anabolic Beast.

I need a rest day... soon

[drizzt]

Awesome benching, man! Should've tried to grind a nice, round 20 though! :grin:

[hamudenben]

Awesome benching, man!

Thanks man!

Should've tried to grind a nice, round 20 though! :grin:

Yeah, I know. Others have commented on that too... well, I don't know what happened. I kinda managed to step out of my body (maybe I should thanks nose tork :wink: ), and just repped like crazy.. but my muscle fatigue came so sudden and the body - with my mind not being in charge - just kinda threw the bar in.

[hamudenben]

April 25th, 2011

5-3-1: Military Press (kg)

10@60

Supps: 2x scoops of Anabolic Beast.

Tomorrow = rest day. Definitely!

[hamudenben]

April 25th, 2011

Weight (kg): 89,1 (-0,3)

BF%: 14,5 (-0,7)

[hamudenben]

April 27th, 2011

5-3-1: Deadlift (kg)

8@155

Supps: 2x scoops of Anabolic Beast.

Note: I am indeed open to good advice or insightful critic. Please bare in mind, that I know that I DO pull with rather high hips. I like it. So I won't change things up for a more "olympic weightlifting"-setup.

[hamudenben]

April 28th, 2011

5-3-1: Bench Press (kg)

14@107,5 (failed rep no. 15)

Supps: 2x scoops of Anabolic Beast.

[rimma]

Nice deadlifts bro. You pull in a similar way to me with the high hips and less leg drive. Except you just did 8 reps with my one rep max keep up the good work!

[hamudenben]

Nice deadlifts bro. You pull in a similar way to me with the high hips and less leg drive. Except you just did 8 reps with my one rep max keep up the good work!

Thanks

---

April 30th, 2011

5-3-1: Squat (kg)

12@85

Supps: 2x scoops of Anabolic Beast.

[hamudenben]

May 2nd, 2011

Weight (kg): 88,7 89,1

BF%: 13,6

Confession: Heavy alcohol intake Saturday. Good fun, tho

5-3-1: Military Press (kg)

7@62.5

Supps: 2x scoops of Anabolic Beast.

[hamudenben]

May 4th, 2011

5-3-1: Deadlift (kg)

7@165

Supps: 2x scoops of Anabolic Beast.

[hamudenben]

May 5th, 2011 <- my mama's bday

5-3-1: Bench Press (kg)

11@112.5

Supps: 2x scoops of Anabolic Beast.

[HarryB]

Good work ethic man!

[steak]

Good to see you tarining hard 8)

Keep your feet flat on the floor when benching and maybe try to get them under your hips more.

Deadlifting with a higher hip is ok though set sitting back a bit more will see your weight go up.

Looks like you may have to put some effort into your squat as it trails a ways behind your dead?

[hamudenben]

Good work ethic man!

Thanks buddy

Good to see you tarining hard 8)

Keep your feet flat on the floor when benching and maybe try to get them under your hips more.

Deadlifting with a higher hip is ok though set sitting back a bit more will see your weight go up.

Looks like you may have to put some effort into your squat as it trails a ways behind your dead?

Hi Steak,

Thanks for your advices. Regarding the deadlift; when you say "sitting back" what do you mean exactly? Is it because I tend to "lean over the weight," so it kinda looks like a straight-legged deadlift?

My squat has always been weak. That's why I pull with high hips. I've had several knee injuries, and I haven't really been able to recover in full. Also, I spent my first few years of training solely doing "t-shirt"- or "disco"-training - meaning, the infamous 3-split: Pecs&Biceps, Pecs&Biceps and Pecs&Biceps Didn't help me much.

Thank you both for the comments. Have a great day - it's morning in Copenhagen.

[hamudenben]

May 7th, 2011

5-3-1: Squat (kg)

8@90

Supps: 2x scoops of Anabolic Beast.

---

May 8th, 2011

5-3-1: Military Press (kg)

3@67.5 <-- Think I'll look at an exercise switch after next cycle.

Supps: 2x scoops of Anabolic Beast.

Note: My assistance work is kinda messed up atm. 5x10 is too boring, and not big enough. Tryin' 3 super-sets relatively close to failure. Then something else. Typically Power Behind The Neck Jerks or Hang Power Cleans for Press, and Prowler or Farmer Walks when deadlifting or squatting.

[hamudenben]

May 9th, 2011

Weight (kg): 87,6

BF%: 13,8

[hamudenben]

May 10th, 2011

5-3-1-Deload: Deadlift (kg)

N/A

Did a quick crossfit-inspired WO. Consisted of:

• 300m row
  15 power snatch (40kg)
  15 toes to bar (kipping allowed)
  15 KB high-swing (32kg)
  15 deadlift (100kg)
  300m row

Time: 6:50

f*ck me, my cardiovascular shape is absolutely not existing. Maybe I should incorporate more WOD-like stuff.

[hamudenben]

May 11th, 2011

5-3-1-Deload: Bench Press (kg)

2x5@100

WOD, 3 rounds of:

• 10 Power Clean (60 kg)
  10 Chest-2-bar Pull up

Time: sub 8'00"

Aim: Sub 6.

[hamudenben]

May 14th, 2011

5-3-1-Deload: Squat (kg)

3@100 ..have no idea why I did that.

WOD, 5 rounds of:

• 30 Double unders
  15 KB high-swings (32 kg)

Time: sub 7'00"

Aim: Sub 6.

Good lord, my mental focus during WODs is totally off. Since I'm used to doing 1 all-out set with 4-5 mins pause before and 3 mins pause after, I have a bad tendency to drop the kettlebell (or whatever) too quick. I'll have to work on that. Other stuff that needs some attention (cf stuff), would be:

• 
  C2B Pull ups
  T2B (w kip)
  Power Snatch (both 1 rep and multiples)
  

This deload has been weird. Really weird. I did a photo shoot for Reebok with some guys from my gym. This demanded 4 hours of constant pump i my chest. Did - or tried to do - push ups between every shoot. I'm not a model. We were all casted as "tools". Hah! It will most certainly be hilarious to see my outta-shape-body representing Reebok. That is of course, if they pick one of the pics I was in.

---

Starting Wendler's 5/3/1, 5th cycle tonight. Think I'll need some new ass. exercises. Any inputs?!

atm --> thinking of

• 
  deadlift: goodmorning, leg raises --> rack pulls or elevated deadlifts
  bench: inc db press, rope rows --> kinda like inc db, bb rows
  squat: assisted ghr, lunges --> hmm
  mili: dips, chins --> dips, pulls?
  

And...

Weight (kg): 89,7 (+2.1)

BF%: 13,8 (+0)

--> which means I lost a bet to my brother :-/ Had to lose a kg. Chose to put 2 on instead. Clever

[hamudenben]

Wendler, 5th cycle

May 16th, 2011

5-3-1: Deadlift (kg)

12@150

Assistance. SLDL: 5x10@100 and Leg raises: 5x10@BW

WOD

• 300m row
  15 power snatch (40kg)
  15 toes to bar (kipping allowed)
  15 KB high-swing (32kg)
  15 deadlift (100kg)
  300m row

Time: 7'23" - bloody 33 secs slower than last time.

[drizzt]

This deload has been weird. Really weird. I did a photo shoot for Reebok with some guys from my gym. This demanded 4 hours of constant pump i my chest. Did - or tried to do - push ups between every shoot. I'm not a model. We were all casted as "tools". Hah! It will most certainly be hilarious to see my outta-shape-body representing Reebok. That is of course, if they pick one of the pics I was in.

Nice - shouuld chuck up the vid/pics when you get em :nod:

No help from me on the Ass exes sorry, but love the GHR for squats so my only input would be to keep working at that

[hamudenben]

...

Nice - shouuld chuck up the vid/pics when you get em :nod:

No help from me on the Ass exes sorry, but love the GHR for squats so my only input would be to keep working at that

Haha! I'll consider that when the pictures are released. The shoot was part of the Danish "Top Model" show, and as of now it's actually classified information