Moved to Shanghai last year from Beijing. I guess shuaijiao is more of a northern thing. Are you in Shanghai as well?
Rasmusb's training log (first)
Moderator: Chebass88
- Rasmusb
- Registered User
- Posts: 132
- Joined: Thu Apr 12, 2018 9:14 pm
- Location: Shanghai
- Age: 42
Re: Rasmusb's training log (first)
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- Registered User
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- Joined: Tue Oct 17, 2017 9:09 am
- Age: 46
Re: Rasmusb's training log (first)
Moved back to the states. Wife was ready to move back and to some extent so was I. I miss the food (although my options here in DC are better than most).
- Rasmusb
- Registered User
- Posts: 132
- Joined: Thu Apr 12, 2018 9:14 pm
- Location: Shanghai
- Age: 42
Re: Rasmusb's training log (first)
Haven't been able to update log for a while because of family visit and a busy work schedule. I have been getting the work in, though:
Oct. 18th 2018
Squat:
1x1@172,5kg
Bench:
1x1@107.5kg
CGBP:
3x8@77.5kg
Deadlift:
1x1@215kg
5x4@180kg
Deadlift volume really killed me this time. I got the sickest pump in my low back and it felt it for days. I got a hard massage (no! Not that kind of hard) on the weekend and felt a lot better after that.
Oct. 20th 2018
Squat:
5x3@152.5kg
Bench:
1x3@95kg tng
1x1@95kg pause
x4
SGDL:
4x5@132.5kg
Supersetted with flys:
4x12@12kg DBs
Oct. 22nd 2018
Squat:
3x4@142.5kg
4x3@142.5kg
Bench:
3x4@87.5kg
4x3@87.5kg
Pull ups:
7 min density block: 28 reps
I tried switching to pull ups and made sure to get depth on them (something I might have cheated with a bit in the past) and got 28... Room for improvement!
The volume on this day was fairly easy to be honest. I am considering bumping all sets to sets of 4, so it would simply be 7x4 on both squat and bench. Rest never went over 2 mins on either, so I think it should be doable. Will try it next cycle and then see what it does for my power day.
Oct. 18th 2018
Squat:
1x1@172,5kg
Bench:
1x1@107.5kg
CGBP:
3x8@77.5kg
Deadlift:
1x1@215kg
5x4@180kg
Deadlift volume really killed me this time. I got the sickest pump in my low back and it felt it for days. I got a hard massage (no! Not that kind of hard) on the weekend and felt a lot better after that.
Oct. 20th 2018
Squat:
5x3@152.5kg
Bench:
1x3@95kg tng
1x1@95kg pause
x4
SGDL:
4x5@132.5kg
Supersetted with flys:
4x12@12kg DBs
Oct. 22nd 2018
Squat:
3x4@142.5kg
4x3@142.5kg
Bench:
3x4@87.5kg
4x3@87.5kg
Pull ups:
7 min density block: 28 reps
I tried switching to pull ups and made sure to get depth on them (something I might have cheated with a bit in the past) and got 28... Room for improvement!
The volume on this day was fairly easy to be honest. I am considering bumping all sets to sets of 4, so it would simply be 7x4 on both squat and bench. Rest never went over 2 mins on either, so I think it should be doable. Will try it next cycle and then see what it does for my power day.
- Rasmusb
- Registered User
- Posts: 132
- Joined: Thu Apr 12, 2018 9:14 pm
- Location: Shanghai
- Age: 42
Re: Rasmusb's training log (first)
Oct. 25th 2018
Squat:
1x1@170kg
1x1@175kg
Bench:
1x1@105kg
1x1@112.5kg
CGBP:
2x8@77.5kg
Deadlift:
1x1@220kg
5x3@192.5kg
Squats were ok, I'm not sure if I got deep enough on that last single and it was a little grindy, but overall satisfied enough. Intensity lowered on heaviest day from 93% to 92%.
Bench came up, but it got a little forward of me at the bottom. Also, need to be more confident going into the bench and setup more efficiently. Ass came up for a moment there. PR nonetheless.
Deadlift was also a little shaky. I feel like I have found my position at the bottom but need to commit to it better, if that's the right way to put it. Only did 5 sets of 3 because I was afraid of getting smashed as last week. No soreness this time, so mission accomplished.
Squat:
1x1@170kg
1x1@175kg
Bench:
1x1@105kg
1x1@112.5kg
CGBP:
2x8@77.5kg
Deadlift:
1x1@220kg
5x3@192.5kg
Squats were ok, I'm not sure if I got deep enough on that last single and it was a little grindy, but overall satisfied enough. Intensity lowered on heaviest day from 93% to 92%.
Bench came up, but it got a little forward of me at the bottom. Also, need to be more confident going into the bench and setup more efficiently. Ass came up for a moment there. PR nonetheless.
Deadlift was also a little shaky. I feel like I have found my position at the bottom but need to commit to it better, if that's the right way to put it. Only did 5 sets of 3 because I was afraid of getting smashed as last week. No soreness this time, so mission accomplished.
- Rasmusb
- Registered User
- Posts: 132
- Joined: Thu Apr 12, 2018 9:14 pm
- Location: Shanghai
- Age: 42
Re: Rasmusb's training log (first)
Well, too bad man. I'm not sure if I'll ever be able to leave, haha.Statist wrote: ↑Wed Oct 17, 2018 6:30 amMoved back to the states. Wife was ready to move back and to some extent so was I. I miss the food (although my options here in DC are better than most).
- Rasmusb
- Registered User
- Posts: 132
- Joined: Thu Apr 12, 2018 9:14 pm
- Location: Shanghai
- Age: 42
Re: Rasmusb's training log (first)
Oct. 27th 2018
Squat:
3x3@155kg
3x2@155kg
Bench:
4x3@97.5kg
2x2@97.5kg
SGDL:
4x5@145kg
Flys:
4x12@14kg DBs
Supersetted with
DB Rows
4x12@30kg DB
Nothing of note here. Bench is really feeling easy. Next cycle wk2 I will up volume on bench on day 1 and 3 and see how it goes.
Supersetting flys and DB rows was actually really hard. I will do that again!
Squat form is feeling better, but my upper thigh area got really sore struggling for depth.
Squat:
3x3@155kg
3x2@155kg
Bench:
4x3@97.5kg
2x2@97.5kg
SGDL:
4x5@145kg
Flys:
4x12@14kg DBs
Supersetted with
DB Rows
4x12@30kg DB
Nothing of note here. Bench is really feeling easy. Next cycle wk2 I will up volume on bench on day 1 and 3 and see how it goes.
Supersetting flys and DB rows was actually really hard. I will do that again!
Squat form is feeling better, but my upper thigh area got really sore struggling for depth.
- Rasmusb
- Registered User
- Posts: 132
- Joined: Thu Apr 12, 2018 9:14 pm
- Location: Shanghai
- Age: 42
Re: Rasmusb's training log (first)
Oct. 29th 2018
Squat:
6x5@135kg
Bench:
7x5@85kg
Pull ups:
10 min density: 41 reps
Dips:
3x@RPE9 12, 9, 8
Curlz:
Myo reps: 15, 5, 5, 5, 5, 5
I'm really liking me these volume days. Squatting took me 20 mins from starting in the squat rack to having stripped that bar. Bench less than that. Main lifts done in under 50 minutes.
Squat:
6x5@135kg
Bench:
7x5@85kg
Pull ups:
10 min density: 41 reps
Dips:
3x@RPE9 12, 9, 8
Curlz:
Myo reps: 15, 5, 5, 5, 5, 5
I'm really liking me these volume days. Squatting took me 20 mins from starting in the squat rack to having stripped that bar. Bench less than that. Main lifts done in under 50 minutes.
- Rasmusb
- Registered User
- Posts: 132
- Joined: Thu Apr 12, 2018 9:14 pm
- Location: Shanghai
- Age: 42
Re: Rasmusb's training log (first)
Nov. 1st 2018
Squat:
1x1@172.5kg
Bench
1x1@110kg
CGBP:
2x8@77.5kg
DL:
1x1@217.5kg
5x4@182.5kg
Very satisfying session. Weights moved well, depth was there on squat, I got all my DL sets in with 2 minutes rest only.
NOT satisfying: 4 fucking toilet visits in one session. I almost didn't have time to finish DLs because of it before they closed.
Squat:
1x1@172.5kg
Bench
1x1@110kg
CGBP:
2x8@77.5kg
DL:
1x1@217.5kg
5x4@182.5kg
Very satisfying session. Weights moved well, depth was there on squat, I got all my DL sets in with 2 minutes rest only.
NOT satisfying: 4 fucking toilet visits in one session. I almost didn't have time to finish DLs because of it before they closed.
- Rasmusb
- Registered User
- Posts: 132
- Joined: Thu Apr 12, 2018 9:14 pm
- Location: Shanghai
- Age: 42
Re: Rasmusb's training log (first)
Nov. 3rd 2018
Squat:
5x3@155kg
Bench:
1x3@95kg touch and go
1x1@95kg pause
x4
SGDL:
4x5@132.5kg
Flys:
4x12@18kg DBs
supersetted with
DB rows:
4x12@30kg DB
Nothing particular here. The first week of the cycle always seem to be quite smooth.
Squat:
5x3@155kg
Bench:
1x3@95kg touch and go
1x1@95kg pause
x4
SGDL:
4x5@132.5kg
Flys:
4x12@18kg DBs
supersetted with
DB rows:
4x12@30kg DB
Nothing particular here. The first week of the cycle always seem to be quite smooth.
- Rasmusb
- Registered User
- Posts: 132
- Joined: Thu Apr 12, 2018 9:14 pm
- Location: Shanghai
- Age: 42
Re: Rasmusb's training log (first)
Nov. 5th 2018
Squat:
3x4@145kg
4x3@145kg
Bench:
7x4@90kg
Pull ups:
7 min density: 30 reps
I was originally planning to do 7x4 on squats as well, as my last w2d1 was really easy. I had some heavy massage on my lower back, thighs and hips saturday, though, followed by a 4 hour karate session yesterday, so I was really sore and did the prescribed reps and sets instead. I did find out, though, that my tight hips make it hard to squat with a wide stance. The wide stance lessens the goodmorning of the squat, so it's like I have to choose between plague and cholera...
Bench went easy. Almost no rest between sets. It seems I am just really bad at heavy singles for bench as both H and S days feel easy, but P day can be really hard. We will see Thursday.
Squat:
3x4@145kg
4x3@145kg
Bench:
7x4@90kg
Pull ups:
7 min density: 30 reps
I was originally planning to do 7x4 on squats as well, as my last w2d1 was really easy. I had some heavy massage on my lower back, thighs and hips saturday, though, followed by a 4 hour karate session yesterday, so I was really sore and did the prescribed reps and sets instead. I did find out, though, that my tight hips make it hard to squat with a wide stance. The wide stance lessens the goodmorning of the squat, so it's like I have to choose between plague and cholera...
Bench went easy. Almost no rest between sets. It seems I am just really bad at heavy singles for bench as both H and S days feel easy, but P day can be really hard. We will see Thursday.
- Rasmusb
- Registered User
- Posts: 132
- Joined: Thu Apr 12, 2018 9:14 pm
- Location: Shanghai
- Age: 42
Re: Rasmusb's training log (first)
Nov. 8th 2018
Squat:
1x1@172.5kg
1x1@177.5kg
Bench:
1x1@107.5kg
1x1@115kg (F)
CGBP:
2x8@77.5kg
DL:
1x1@222.5kg
5x3@195kg
Had a very hard massage (tuina) on my lower back, hips and thighs last night... NOT what you want the day before power day. He worked the IT band and the connecting muscles especially hard and my hips are so sore after today's training. My lower back was particularly soft in my deadlifts today, although I got through them.
Bench... what a shitshow! It floated forwards off the chest and although I got it back on track very quickly it was too late. Couldn't get it further than 10cms up before I had to set it down. I think I will have to lower the percentages for power day perhaps for several singles instead of this. I hit a wall at 115 every time I get here... hrumpf!
Squat:
1x1@172.5kg
1x1@177.5kg
Bench:
1x1@107.5kg
1x1@115kg (F)
CGBP:
2x8@77.5kg
DL:
1x1@222.5kg
5x3@195kg
Had a very hard massage (tuina) on my lower back, hips and thighs last night... NOT what you want the day before power day. He worked the IT band and the connecting muscles especially hard and my hips are so sore after today's training. My lower back was particularly soft in my deadlifts today, although I got through them.
Bench... what a shitshow! It floated forwards off the chest and although I got it back on track very quickly it was too late. Couldn't get it further than 10cms up before I had to set it down. I think I will have to lower the percentages for power day perhaps for several singles instead of this. I hit a wall at 115 every time I get here... hrumpf!
- Rasmusb
- Registered User
- Posts: 132
- Joined: Thu Apr 12, 2018 9:14 pm
- Location: Shanghai
- Age: 42
Re: Rasmusb's training log (first)
Nov. 12th, 2018
Squat:
6x5@137.5kg
Bench:
7x5@85kg
Pull ups:
10 min density block: 41 reps
Lest week's massage is still bothering my left hip. That was the most painful massage I have ever had. These relatively light squats were painful to get through. Stairs are bothering me... fuck this massage therapist!
Squat:
6x5@137.5kg
Bench:
7x5@85kg
Pull ups:
10 min density block: 41 reps
Lest week's massage is still bothering my left hip. That was the most painful massage I have ever had. These relatively light squats were painful to get through. Stairs are bothering me... fuck this massage therapist!