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

 

[blind_one]

Session 2 : Squats

10 x bar +5s warmup
10 x bar + 15s
5 x bar + 22.5s
5 x bar + 25s
5 x bar + 27.5s
5 x bar + 30s

Progressed a little bit so far, will try to add more reps next time or 1.25 kgs per side next week. Looks like I am almost back into shape.

 

[blind_one]

Squats went nicely yesterday yet I rested well had good chow and went full force today. Need to create more plates from OSB an old used countertop I have lying around.

Session 3:

Deadlifts

10rp 50kg
10rp 60kg
10rp 80kg
10rp 90kg
8rp 97.5kg ( need more plates)

Went for some chinups and managed to get a solid 3 x 5 which was a nice surprise, followed by 3 sets of hanging leg raises.

 

[blind_one]

Session 4:
OHP
10rps bar
10rps 30kg
10rps 35kg
10rps 40kg
5 rps 45kg

will try to throw 2.5kg into everyset next week, see what happends, overall volume week to week increased

That was followed by 3 sets of reverse flys and 3 supersets of uprightrows into lat raises into 90deg lat raises

 

[blind_one]

Felt like sh!t after last week in addition to a busy weekend, did not rest properly and caught something.
Session 1 on Monday I was almost choking on phlegm after every set. Still did moderately okay.

Bench press

20 rps with bar
10 x 40 kg
10 x 50 kg
10 x 60 kg
6 x 70 kg
5 + 1 x 70 kg
9 x 60 kg
Dropset to finish it off, 40 into 30 into bar 15 rp 15rp and 20 rp

Session 2: Took a day off and it was worth it

Squats:
10 x 32.5 kg
10 x 52.5 kg
5 x 67.5 kg
5 x 72.2 kg
5 x 77.6 kg
5 x 82,5 kg basically added 2.5 kg to every set and went with it, even without a spotter I felt confident and it went okay. Will increase it next week as well.

 

[blind_one]

Completed last week nicely and got rid of the illness.

Session 3: Deadlifts

15 x 60
10 x 80
12 x 90
12 x 97.5
13 x 97.5

Need to increase the weight or reduce the rest between sets, currently maxed out on plates.
Session 4: OHP
10 x 22.5kg
10kg 32.5 kg
10 x 37.5 kg
8 x 42.5 kg
6 x 45 kg
Overall added 2.5 to all sets and managed to pull through still.
Followed up with some reverse flys super-setted into rows.

This week
Session 1 combined with 2 on same day.

Forgot my notebook
but it went something like this
BP:
warmed up with the bar + 2.5kg
10 x 32.5
10 x 42.5
10 x 52.5
10 x 62.5
tried doing 72.5 and it went to **** did 3 reps and 2 assisted as opposed to last weeks 6 x 70
9 x 60 + 2 super sets 60-->40-->20 and 50-->30-->20 allmost till failure

Progressed on squats took last weeks and added 2.5kg more. Had a spotter so I pushed it further.
On the last sets (5th or 6th) I pushed it with 80 and 85kg with 9 and 7 reps.

 

[blind_one]

Session 3 and 4 went good even thought I am coughing phlegm like crazy still....

Went with less rest and more weight to start on the deadlift but I am still missing plates. I might start going slower on both up and down as I felt this time my forearms being taxed more as my grip was weakening during the last set.

10 x 60
10x 80
10 x 97.5
10 x 97.5
10 x 97.5
Then we went to a nearby park to do some chinups which were better than last week , this time did 3 sets of 7 and 6 on the last one + one decline rep from the top. Followed up by 3 sets of hanging leg raises for abs.

Session 4 OHP

10 x 25
10 x 35
9 x 40
6 x 45
5 x 47.5
Increased the weight by 2.5kg from last week on all sets with decent results. I was actually surprise how it went. Going to put on additional 2.5 next week and see what happens.

 

[blind_one]

Time to report on the last 3 weeks. All workouts were completed. All lifts increased on reps and weight albeit it always could be better but that is enough, to progress constantly at least by a small margin.

Last week was as follows.

Session 1 : Bench Press

30 x bar warm up
10 x 42,5 kg
10 x 52.5 kg
10 x 62.5 kg
8 x 72.5 kg
5 x 75kg
followed by a dropset 57,5kg --> 50kg --> 40kg --> bar
14 3 6 10 reps

Session 2: Squats
30 x bar warm up
10 x 37.5 kg
10 x 57.5 kg
10 x 72.5 kg
10 x 80 kg
10 x 90 kg
solid increase overall , more reps more weight, definitely adding more next week

Session 3: Deadlifts ( additional weight is finally there !)

10 x 60 kg
10 x 80 kg
10 x 90 kg
10 x 97 kg
10 x 104 kg
4 more plates a friend helped me craft from an old countertop. Still have ~10kg in store for next week.

Session 4 OHPs

15 x bar
10 x 25 kg
10 x 35 kg
10 x 35 kg ( not a typo, a ****up on my part)
7 x 45 kg
7 x 47.5 kg
small increase overall but the form was way better will keep at it or grab some 0.5 kg plates to each side

 

[blind_one]

Formating screwed me over here are the updates !

Time flies indeed. Slowly but surely I am getting stronger and enjoying the process.
So the first week of last 3 was a bit trash to start as I was underfed and was not 100% second half of the week went way better.
Feels nice finally getting stronger little by little either adding a rep here or there or adding a little weight.

 

[blind_one]

A month flew by and some progress was made. Took a break after Xmas and started back up this week.

Finished the previous week
Session 2 Squats
20 x bar
10 x 45
10 x 65
10 x 80
10 x 90
10 x 97,5

Session 3 DLs

10x60
10x85
10x103.5
8x 113.5
5x120.5

Session 4 OHPs ( that was garbage for some reason even though nothing happened (disruption of sleep or feeding issues)

15xbar
10x30
8x37
3x44 let it go after that, it was sh!te

Next week I was traveling around on PTO. Did a full-retard-mode workout with Benchpress then squat then deadlift and OHPS followed by rows arm extensions flys reverse flys and some curls.

The following week

Session 1 BP Added 2.5kg over previous week

30 x BAR
8x 50
8x60
8x70
7x75
3+1 x 80 ( asked my mom to spot so it was pretty wanky)
Followed by a 60->40->bar dropset

Session 2 Squats added 2.5kg from previous week
20x bar
10x47.5
10x67.5
10x82.5
8x92.5
9x97.5 Was not feeling I could push more at the time

Session 3 DLs Tried to up the weight but the last sets went to **** I could not maintain grip for some reason

8x65
8x90
8x106
5x113.5
3x120.5

Session4 OHPs still not goodand my elbow starts giving me problems.

20xbar
10x30
8x37
8x44
5x46.5

Some reverse flys into rows into arm ext.

Next week I was particularly rested and ready. Off to a good start on monday decided to CRUSH it during the last 4 sessions of the year.

Session1 BP

20xbar
8x50
8x60
8x70
8x75
5x80 felt satisfied this time as more reps were pumped on the 80kg load
60->40->20 dropset

Session2 Squats if all goes well we push through the 100kg barrier !

20xbar
10x47.5
8x67.5
8x85
8x92
8x102 aww yeee

Session3 DLs
Time to load all the crap that I got lying around, old steel VW wheels and some makeshift OSB weights carved out of an old countertop

10x70
8x 89
8x104
5x120
2x127.5 could possibly get another rep but there was almost no room on the bar and the springs same off along with 1.25s at the second rep .

Session4 OHPs

15xbar
8x30
8x37
8x44
7x49 pretty much back to the top OHP performance. In hindsight I will require 0.5kg plates to scale it slowly up.

Overall happy with how it all went for the last 4 months. Gains are gains small albeit steady. In a month or two will switch things up to 2 workouts per week instead of 4 and cram up more exercises per day as I get Starting Strength read and see where that takes me. Here's to a grand 2025 ahead !