Challenge me ! blind_one's fitness project

[blind_one]

Finished 4th week, Session 4:

Overhead Press

Set with bar to warm up
Set with 5s
set with 10s around 8rps
6 reps with 11,25s
went down to 8,,75 and went for another 9 reps

Super set x 3
Upright rows with bar and 2.5s + DB lat raises into 90deg lat raises + lighther DB lat raises into 90deg + front raise with 5kg plate

Reverse flys 3 sets

 

[blind_one]

Warmed up with the bar
1.Set with 10s
2.Set with 15s
3. 10 reps with 20s
4. 5 reps with 22.5s
5. 8 reps with 20s
Drop set from 15s to 5s and just the bar till failure

Going to see if I can increase the results in set 4 and 5 next week

 

[blind_one]

Session 2 this week:

Ran without a spotter this time, so did not push crazy.
Squats:

Bar + 5s 10 rp
Bar +15s 10rp
Bar +20s 10rp
Bar +22.5s 8 rp
Bar + 22.5s 8 rp
Bar + 20s 8 rp

 

[blind_one]

Lower body felt nice and destroyed after session 2, even though I did not have a spotter and went with lower weight, still managed to get rekt nicely.

Session 3 and 4 went good, still working out the decline pullups hard , they have degraded the most but the rest is going up nicely.

Deadlift :

warmed up with 20s
10rp with 30s
10rp with 35s (198lbs total)
9rp 35s
9 rp 35s
10 rp 30s
Decline pullups went allright for 3 sets slow and controlled

next time will add the last plates I have to the deadlifts and keep it there with slow and controlled form till I improvise some more.

session 4: OHP

Bar warmup
bar with 5s x 10
bar with 5s x 12
bar with 10s x 7
bar with 12.5s x 6
bar with 7.5 x 9

Superset of upright rows with lat raises into 90deg lat raises into front plate raise to finish it up.

Feeling good and looking forward to next week.

 

[BackInTheGame78]

When do you plan on starting to push the envelope and push your limits?

 

[blind_one]

When do you plan on starting to push the envelope and push your limits?

Feels like I am or maybe I just do not know how to do it. Added some more weight to the OHP and felt like my back can go to shyt. All your feedback is welcome.

Went at it again today, session 1

Benchpress

warmup with the bar
10rps with 10s
11 rps with 20s
8 rps with 25s
4 +1 assisted with 25s, went totally out of gas ( we will see how that goes next week)
10+ 1 rps with 20s

bar with 25s is total 70 kilograms, I am currently sitting around 80 kgs of bodyweight.

 

[blind_one]

Session 2 :
Squats

warm up with 10s 15 reps
10rps with 15s
9rps with 20s
8rps with 22,5s
6 rps with 25s
5+1 assisted reps with 27.5s
This session went solid, power was there. Will keep upping it week to week some reps on the heaviest set or some weight up.
Week to week ''in plus''

 

[blind_one]

Session 3 & 4 last week concluded.
Deadlifts were better as I put every last bit of plates I have into it and still managed to do okay reps and the OHPs were marginally better as well

Session 1 today was not as good as last week, did not rest hydrate properly during the weekend. Notebook is set now.

30x bar warmup
10x bar+10s
10x bar +20s
6x bar + 25s did not go so well.
5+1 assisted +25s
9+1 with 20s

Dropset to finish it off
16rp --> 11rp --> 16rp with
15s 5s bar

 

[krisabr]

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