Sadly, This Will Be One Inactive Month

[hamudenben]

I will be using the following weights as 90% of max.

Press 76kg (liar)

Back Squat 140kg

Bench Press 135kg

Front Squat 108kg (liar)

and Power Clean 108kg

[hamudenben]

September 8th, 2011

PM

***

Abusing Wendler's Protocol: Squat 5+

5 x 105kg

5 x 110kg

8 x 117.5kg

***

Assistance work

Squat (2:00 min rest pr set)

5x10@80kg

Step-back lunges + Band KB-swings (2:00 min rest pr set)

3x20@bar + 3x20@16 (+band)

Prowler work

N/A minutes total (sub 10 min i think)

[hamudenben]

September 10th, 2011

AM

Warm-up

Included 3x5 Chin-ups @ BW

***

Abusing Wendler's Protocol: Bench Press 5+

5 x 100kg + 5 x Chin-ups @ BW

5 x 110kg + 5 x Chin-ups @ BW

11 x 115kg + 5 x Chin-ups @ BW

***

Assistance work

Chin ups (1:30-2:00 min rest pr set)

2 x 10 @ BW

3 x 8 @ BW

High Incline DB Bench Press + Chin ups (1:30 min rest pr set)

25@2x24kg + 5@BW

20@2x24kg + 5@BW

Sled work

Ran outta time

Chin ups count 74

[hamudenben]

September 11th, 2011

AM

***

Abusing Wendler's Protocol: Power Clean 5 (+)

5 x 82.5kg

5 x 87.5kg

5 x 92.5kg

Abusing Wendler's Protocol: Front SQ 5+

5 x 82.5kg

5 x 87.5kg

10 x 92.5kg

***

Assistance work

Front SQ (2:00 min rest pr set)

5 x 10@60kg

Farmer's Walk (0:45 min rest pr set)

10 x 30m@2x60kg

Afterwards

Gigantic cheat meal... well, I'm not really dieting, so I guess it's just "gigantic meal"

[hamudenben]

September 13th, 2011

AM

Warm-up

Included Chin-ups 3x5@BW

***

Abusing Wendler's Protocol: Press 3+

3 x 50kg + 5 x Chin-ups @ BW

3 x 60kg + 5 x Chin-ups @ BW

10 x 70kg* + 5 x Chin-ups @ BW *BOOOM!

***

Assistance work

Chin ups (1:30-2:00 min rest pr set)

3 x 10 @ BW

2 x 8 @ BW

Kettlebell Press + Chin ups (1:30 min rest pr set)

5x10@2x20kg + 5x5@BW

Sled work

16 minutes total

Chin ups count 101

[hamudenben]

September 14th, 2011

PM

***

Abusing Wendler's Protocol: Squat 3+

3 x 100kg

3 x 115kg

9 x 125kg

***

Assistance work

Squat (2:00 min rest pr set)

5x10@80kg

Sled work

20 minutes total (easy)

[hamudenben]

September 16th, 2011

AM to PM

Warm-up

Included Chin-ups 2x5@BW

***

Abusing Wendler's Protocol: Bench Press 3+

3 x 100kg + 5 Chin-ups

3 x 110kg + 5 Chin-ups

8 x 122.5kg + 5 Chin-ups

***

Assistance work

Chin ups (1:30-2:00 min rest pr set)

3 x 10 @ BW

2 x 8 @ BW

High Incline DB Press + Chin ups (1:30 min rest pr set)

4x15@2x32kg + 4x5@BW

Sled work

sub 10 minutes total

Chin ups count 91

[hamudenben]

September 17th, 2011

AM

***

Abusing Wendler's Protocol: Power Clean 3 (+)

3 x 75kg

3 x 87.5kg

3 x 97.5kg

Abusing Wendler's Protocol: Front SQ 3+

3 x 75kg

3 x 87.5kg

8 x 97.5kg

***

Assistance work

Front SQ (2:00 min rest pr set)

5 x 10@60kg

Walking with sled

7 mins

[hamudenben]

September 19th, 2011

AM

***

Deadlift

4 singles @ 200kg

3x3 @ 160kg

***

Didn't feel good at all. Pain in left leg and left shoulder. Will be de-conditioning tues, wed, thurs, fri, sat & sun.

[hamudenben]

Didn't feel good at all. Pain in left leg and left shoulder. Will be de-conditioning tues, wed, thurs, fri, sat & sun.

....OK - I might do some mili later \:D/

[hamudenben]

September 21st, 2011

PM

Warm-up

Included some Chin-ups

***

Abusing Wendler's Protocol: Press 5/3/1+

5 x 60kg + 5 x Chin-ups @ BW

3 x 65kg + 5 x Chin-ups @ BW

11 x 72.5kg* + 5 x Chin-ups @ BW *MORE BOo.oOM!

***

Assistance work

Chin ups (1:40-2:00 min rest pr set)

5 x 10 @ BW

Kettlebell Press + Chin ups (1:30 min rest pr set)

5x10@2x20kg + 5x5@BW

Sled work

None

Chin ups count 105

[hamudenben]

September 26th, 2011

PM

***

Abusing Wendler's Protocol: Squat 5/3/1+

5 x 105kg

3 x 117.5kg

8 x 132.5kg

***

Assistance work

Squat (2:00-2:30 min rest pr set)

5x10@90kg

Sled work

N/A

[hamudenben]

September 27th, 2011

PM

Warm-up

Included some Chin-ups

***

Abusing Wendler's Protocol: Press 5/3/1+

5 x 105kg + 5 x Chin-ups @ BW

3 x 115kg + 5 x Chin-ups @ BW

6 x 127.5kg + 5 x Chin-ups @ BW

***

Assistance work

Chin ups (2:00-2:20 min rest pr set)

3 x 10 @ BW

High Incline DB Press + Chin ups (2:00 min rest pr set)

5x12@2x32kg + 5x5@BW

Sled work

None

Chin ups count 80

[hamudenben]

September 28th, 2011

Not Doing Jack Shit

***

Abusing Wendler's Protocol: Power Clean 5/3/1 (+)

5 x 80kg

3 x 92.5kg

5 x 102.5kg

Abusing Wendler's Protocol: Front SQ 5/3/1+

5 x 80kg

3 x 92.5kg

6 x 102.5kg

***

Assistance work

Front SQ (2:00 min rest pr set)

N/A

Walking with sled

N/A

[hamudenben]

September 30th, 2011

Not Doing Jack Shit

***

Abusing Wendler's Protocol: Press Deload

Some push-ups at home

***

Assistance work

A shower

~5-10 mins

Tomorrow, I will do 100 air squats and 100 jumping lunges and call it a day.

[hamudenben]

I'm very busy this month, so volume in training sessions will be cut down.

[hamudenben]

October 2nd, 2011

Note: New center. No CF Box, but it certainly is a nice, hardcore BB-center

Still Not Doing Jack Shit

***

Abusing Wendler's Protocol: Squat Deload

Some squats

***

Assistance work

Leg press

3 x 15 @ 140, 180, 220 ..not sure, tho (The machine had about 140 kg on top of it, which couldn't be removed - or at least I couln't)

[hamudenben]

Tomorrow: Off

Tuesday: Deadlift

[hamudenben]

October 4th, 2011

PM

***

Deadlift

3RM @ 200kg

5RM @ 180kg

Chin-ups

18 @ BW

Grace

2'22'' (3 seconds from PR)

***

[hamudenben]

October 6th, 2011

AM

***

Abusing Wendler's Protocol: Press 5+

11 @ 67.5

4 mins rest

9 @ 67.5

***

[hamudenben]

October 7th, 2010

Sick :evil:

[hamudenben]

October 8th, 2010

Sick.

[hamudenben]

October 9th, 2010

Sick.

[hamudenben]

October 10th, 2011

I have a confession to make:

T'day I did something that should mos' def make me eligible as an expellable member of my (new) gym; I trained while being semi-sick. Can't go into further details. But this is INDEED a big no-no.

AM

***

Abusing Wendler's Protocol: Squat 5+

6 @ 122.5

***

Assistance work

Leg press, rest 60-80 seconds

15 @ 140

15 @ 180

10 @ 220

15 @ 180

20 @ 140

20 @ 140

Note

I plan to update my log any time soon with my new diet plan. I've been bulking fairly heavy (heavier than I thought), and weighted in at 101.2 kg last Tuesday. My BF% said 15.9% - that's OK!

I'll be cutting until November 20th.

[hamudenben]

October 11th, 2011

Results after one week of cutting

BW(kg) 96.4 (-4.8 )

BF% 15.0 (-0.9 )

Comments

I think most of my weight-loss is water.

Method

I'm doing a low cal-LeanGains diet. I'm not cycling my carbs.... yet. I sure want to, but I still need to get used to the fasting.

I only have 2 meals daily. My reason is fairly simple and straight forward: since I'm cutting, I will be kinda hungry all the time, so instead of having 6 small meals that won't give me zip in terms of fullness-feeling, I decided that on a LG-diet /w two meals I would at least feel (kinda) full two times every day.