dexter_c

BW squat warmup 2x20

Shorter stance DB Lunges. 20k 2x5
Lunge+ 20k 2x5

10k pullthroughs 3x10

Grip

Front&Back DB Wrist curls 10k. 3x10

Pinchgrip thumb up arm curls 5k 3x10

Pinch grip holds. 10k Count of 15x3

UD3FC's 10x3
(Smaller fingers)
UD2FC's 2x8
(Index and middle finger)

Overcrushesx5.

This was a bit much, still feeling it in my hands 5 days later.

Finally got my fucking bar,

Deadlift

68kx5
88kx3
98kx2
108kx1
113kx1
118kx1
123kx1
128kx2. Nice new max, on a night where I wasnt going to go too heavy. Meh, sometimes it goes that way. Grip has dropped off a bit, hurt my shrugging.

Shrugs.

73k 3x6

DB press

20k 4x7

Lunge+

20k 4x4

DB Rows

25k 2x8
30k 2x5

DB Press
20k 4x7

Chin ups

+2.5kx7
+5kx4
+7.5kx3

Ive taken to doing these lunge-esque things with my foot on a bench, I think Ill refer to them as Lunge+.

Lunge+. 20k 4x4

DB Shrugs 30k. 3x10

Experimenting with doing pull throughs with just a 10k plate, burns my posterior chain, so ill do em for now, without anything better to do.

10k Pullthroughs x8 x8 x10

Dips 2x8

Decided to stop fucking about and use my bloody dumbells.

DB press

22.5k 3x5
25k 2x3

Dips +10k 3x7

DB Rows 25k 3x5

Squats.

50k 4x10 On the last set, I was experimenting with lowering the bar position a bit, and found that Id let it get so low I wasnt going to be able to clean and press the bar back overhead. No big deal, dropped it off my back,

BB Rows

40kx6
50kx4
50kx4

Noticed at this point that my bar was bent at a fucking unnatural angle. This led to nearly two weeks of moronic arseing about like a stupid cunt while not lifting. Dumb.

2nd April

Filed gripper a bit further. General day of fannying about in the garden and gripgayness.

2x Cheaty 2x10k plate pinch grip holds. held on for about 5 seconds in my right and about a second with my left.
10x5k Pinch grip arm curls (plus extra set of ten for my left hand)
4x10k pinch grip holds (1 extra for left)
10x5k pinchgrip wrist curls

Found that I couldnt do the weird all around neckbridge thing that Ive seen Gaz Roriston do. Hmph.

3x Bridges+10k
(left hand)
UD3F grippers 3x8
UD3F unfiled gripper 3x8 in right hand
2x Bridges+20k. Seemed easy at the time, far to hard on my neck in retrospect.

Bench

40k x 12
50k x 8
50k x 5
50k x 6

Dips+10k x5.

Short. Filed a gripper a bit then farted around with it.

25th March. Pull.

DL

50k x 10.
70k x 5
90k x 3
100k x 1
110k x 1
115k x 1
120k x 1 I failed the first attempt at this, i got it up to my knees no problem, then realised id rested it there ala dieselweasels 425. Put the bar down, cussed myself, changed the track to "Peace" by agnostic front, and made it. im crediting that song with my not writing down 115 for my new pb right now.
125k x 1. Failed it one time, at my knees. Second attempt I rounded my back, which i find means that i dont even get the weight up, i lose all my starting power if i fuck up and round my back, which means i have to keep my form decent, which is good. Put "Peace" back on, got it to my knees without too much trouble, was a fucking fight from there up, but i managed not to hitch it. Tried pulling it regular, and smacked the bar into my knee, figured id failed 4 attempts, and that was enough.

Shrugs.

80k x 5
80k x 5 Sloppy. At least my first set was decent. Bit of a change at least i spose.
80k x 5 Better.

DB Rows

22.5k x 7
25k x 5
25k x 5

Grippers

2x9 UD closes using just index and middle finger.
2x10 standard closes.

Pinch gripped a 10k plate. Bit tricky to do without cheating as my plates arent flat sided, but there are relatively smooth lip bits. did 2 x 10 second holds. Much better and less cheaty than ive done before.

Decent night.

Bench.

35k x 20
55k x 6
Failed 57.5k x 2
Failed 55k
Failed 52.5k I have no idea what happened. After the first set, I just could get anything past about halfway up, and i was as unstalbe as shit. I was going absolutely fucking ape, I dont have a fucking clue why this happened? Any ideas anyone?

I switched to DB press after I calmed down, did ok.

20k x 5
20k x 7
22.5k x 5
22.5k x 4
22.5k x 4

Dips were a new PR. Which was nice.

+10kg x4 x4 x5. Doesnt help my fucking benching any though.

Was so pissed off I just had to do some grip.

Pinch gripped 10k x 5
5k x 5

|Crushed the grippers upside down with my index and ring fingers, Ill figure out a shorthand for this sometime.
6x3.

3x Overcrushes

Pinchgrip curls. (5k) 3x5.

Deadlift night tonight. I better fucking heave some shit to make up for this shitty night. Wasnt too bad once i got through the DB press and Dips, but what in the name of rotting christ happened to my bench?

Legs.

Squat im still having problems with. Have been studying form, think ive got it down a bit more. Need a rack, or somewhere to put the weight. Really fannying around, it was 230 in the morning by the time i was lifting, which even for me is way too late. Felt like shit when i finished, but at least i did it.

Box squat

40k x 10

Normal Squat 50k x 5.
Attempted to get under a 60k and couldnt, not pressing it over head, not balancing it and trying to climb underneath, not a chance.
40k x 10.
BW x 20. Felt really bad on the squats, in the light of day my form was the problem, probably too tired to think while lifting.

Did some GHR negative type things x 10. Then some deep squats (with what i think was better form, more by accident than design) BWx10.

Did some Bent over Rows to finish off and provide some structure and decent workout.

45k x 5
50k x 5
50k x 5

Pull.

DL Realigned my stance to about as narrow as a sumo stance can get, my arms are literally rght inside my knees now.

50k x 10
70k x 5
90k x 3
90k x 3
90k x 3
95k x 3
95k x 3

Shrugs. Went up in weight on these too.

75k x 5
75k x 5
80k x 3 Every time i shrug, I dont go all the way on the first set, then rectify it on the second. The first set always has sloppy written by it, the second set always has better. Could do with stopping that.

Bent over rows. I know most people do these as a main pull excercise, but i usually do DB rows here, so i figured id throw them in, mix it up a bit.

Started at 60k, wasnt going to happen. This is a weak spot for me.
3x45kx5

5k pinch grip thumb up arm curls 2x5
" " " " wrist curls x5

Push

Bench

35k x 15
50k x 6
55k x 5
55k x 5
57.5k x 3 This was a new PB for a bench with no rack or spotter. There might have been another one there too. The lat flaring technique is starting to click.

Dips

+6.25 KG x7
+8.75k x5
+11.25k x5 Thats also a PB. I was tying weights onto my belt, shoving little plates in my pocket, even inside the belt on my trousers. Like Night and Day between these and the last lot.

5xOvercrushes
UD3FNx5.
UD3F closes x10.
Pinchgrip 5k wrist curls. 2x3
Pinched 2x10k plates for about a microsecond before dropping them.
Pinched one 10k plate for 10 secsx3
5k Thumbdown pinchgrip arm curls. 2x5. Burned the shit out of me thumbs.

Fuckin right. Pleasing stuff.

March 2nd

Benched. Fucking shite. Absolutely fucking shite. Dont know if it was just a bad night, or if the gap affected me, but Im fucked off with this.

Bench

40k x 10
50k x 7
52.5k x 5
52.5k x 5
52.5k x 5
52.5k x 5 These were far too hard. I didnt want to go near 55k working out alone without a rack.

DB Press

25k x 2 Failed the third rep, collapsed like a house of fucking cards. Horrible

Dips x7 x7 x8 I did 7 7 10 on FEBRUARY THE FUCKING TWELTH FOR FUCKS SAKE. BITCH! WEAK FUCKING BITCH! Idve been smashed through the fucking floor if Idve put any weight on these.

Did some bagwork today, was fucking slow and fucking sloppy. Ive been taking a break from lifting for a few days, because ive got a bundle of little niggles which led me to think i need to take a little more recovery time. My lack of snap today snapped me out of that train of thought, which was fucking stupid, frankly.

2 rest days, between deadlift and squats, so Im still right on time. RAAAAAAAAAAAHHHH!!!!

Deadlift

50kx10
65kx5
80kx1
85kx1
90kx1
92.5kx1
95kx1
95kx1
95kx1

Shrugs

70kx10 These were kinda sloppy.
70kx10 Better
70kx8 These were decent, a bit more explosive. Slipped due to sweat on the 8th, need some chalk.

DB Rows Didnt progress in these, but they are always last and Im usually pretty fried by then. They still feel pretty good.

3 sets of 20kx5

Upside down 3 finger negatives will henceforth be referred to as UD3FN's. I cant be arsed typing that shit. Likewise for 2 fingers.

UD3FN x2
UD2FN x2
Overcrushesx2

5k pinchgrip wrist curls x7 x10
Couldnt pinchgrip wrist curl the 10k plate, so i just pinched it for a while.

Stuck my forearms under the hot and cold taps afterwards, and fuck me but Ive never seen veins like that before. Was like an anatomy diagram.

One day of rest, no gap. THATS FUCKING RIGHT BITCH. GET THE FUCK IN THERE.

Squat

40kx10

Box squat

45kx7
47.5kx7
50kx5
52.5kx5
52.5kx5

SLDL

55kx10
70kx5
75kx5
80kx3

Tried to do some front squats, failed on getting the bar up. Not surprised reading this now, how much volume did I think I was doing for fucks sake? Oh well, I trained.

Did some grip

2.5k strapholds x 15secs x 2

One upside down 3 and 2 finger negative for each hand, but wasnt fully recovered.

2 days late. I AM A FUCKING METROSEXUAL BITCH. I fucking felt weak too, the gap had affected me, which has hopefully pissed me off enough to not keep doing it. Fucks sake.

Bench
35kx15 for warmup
DB Press
22.5kx5
25kx2
25kx3
25kx3
Failed 27.5k twice.

Narrow Grip Bench
3x50kx5

Dips.

2x10
1x10 (+10kg weight)

This was a decent push night.
Worked some grip. Made a cheapass thickbar, by wrapping my standard bar in towels.

Thickbar holds. 50k 70k 70k
3x Overcrushes with store grippers. Need to get on and order some Coc's, but the loss of job isnt helping. Id like to buy a lot with the trainer, and #'s 1 and 2, getting them imported from ironlife, but I might just have to get the trainer and #1 maybe, from pullums. (Thanks to Uberuce) Tried some strapholds, but my grip was too dead after the overcrushes. So i worked the grippers a bit more.

3xUpsidedown 3 finger negatives
3xUpsidedown 2 finger negatives-These were sloppy, but probably useful.

Nights like this I realise I have a long way to go. But fuck it, I shall not tire.