Lifeforce Weightlifting Journal

[Double]

i threw it out!!!!! didnt know you gonna pm me =)



yes that's true. i have noone who can help me IRL. didnt you want to come over here and buy alcohol?

 

[Lifeforce]

haha.. after my friend came this monday i don't want to touch it for a while. Of course I'm going down to germany some time and buy up the whole stock and returning. =)

 

[Lifeforce]

Deadlift 7x115 kg (strict)
Deadlift 5x115 kg
Deadlift 4x115 kg

Rows 5x65 kg overhand (strict)
Rows 3x65 kg
Rows 6x65 kg underhand

Good Mornings 8x85 kg (strict)
Good Mornings 4x85 kg

Leg raises attached to machine ??x15 kg
Leg raises attached to machine (15 breath pause) 5x15 kg
Leg raises attached to machine ??x15 kg

Chin ups 9xBW (very strict!)
Chin ups 3xbw
Chin ups 6or7xbw (not so strict)

10 minutes stretch

Weight around 76 (on creatine since three days)

It seems my strictness is paying off, the deadlifts flew up, but I was too fatiqued from the heat and minimal oxygen supply to lift any good.

 

[Double]

is strict form for you simply with no pause and no accelaration or also with slow negative??

chin ups look very good for strict form man i do the chinups with pretty crappy form but it has given me pretty good results so why change it

 

[Lifeforce]

Thanks man,.

Well I try to do the corrext motion foremost. When bench pressing I go down to my chest, pause so the bar is still and then return it. When I chin-up I go down 100% and don't sway forward and try to use my lats and bis only. I guess as long as you see results it's all good, but I've stopped getting good results. :/

 

[Lifeforce]

This training was kind of impulsive training because me and my friends went swimming and jumped into the gym and did some lifting.

(tried some warm up for the squat but I was sour in my lower back so I didn't want to risk injuring myself with a bad stabilizer)

Bench Presses 5x65 kg
Bench Presses 4x65 kg
Bench Presses 2x70 kg
Bench Presses (negatives) 3x75 kg
Damn, I hope I can make a strict 8x65 next time.

Static hold 15x60 kg
Static hold 10x100 kg
Static hold 10x140 kg
Static hold 10x165 kg
Static hold 4x185 kg
(pretty hard to hold with sweaty palms, it's the hottest summer ever in sweden!)

Next time will be some serious squatting.

 

[Double]

yeh it's hot here too but im so happy that in the last days the weather has cooled down, i live at the top of the house and the sun shines through the roof windows so im all wet when im at home lol.


btw you aint doing olympic lifting anymore?

 

[Lifeforce]

Legs

Squats 6x105 kg New record
Squats 5x105 kg
Squats 4x105 kg
Almost ATTG all the times, no pause

Speed SLDLs 3x55 kg
Speed SLDLs 3x55 kg
Speed SLDLs 3x55 kg
Speed SLDLs 3x55 kg
Speed SLDLs 3x55 kg
(I'll do real ones next time)

Standing calves raises 10x110 kg New record
Standing calves raises 6x110 kg (15 breath pause)
Standing calves raises 10x110 kg
(increase to 115 next time)

END:

Deadlifts 8x115 kg New record
Deadlifts 6x120 kg New record
Deadlifts 3x125 kg New record
Deadlifts 8x105 kg
Somehow I hurt my back doing the last set, I kept very good form throughout, I think it had to do with too little warm up or something)

Close grip bench 8x60 kg New record
Close grip bench 6x65 kg New recordf
Close grip bench 3+1assistx70 kg New record

Chin ups 8
Chin ups 3
Chin ups 6

Couldn't do rows or good mornings because of my back

End:

Bench press 7x65 kg (wide grip) New record
Bench press 4x65 kg (wide grip)
Bench press 3x70 kg (wide grip) New record
Bench press 3x80 kg (negatives) New record

Bench press incline with db 8x26.4 New record
Bench press incline with db 5x26.4

Military presses 4x45 kg
Push presses 8x55 kg New record
Push presses 6x55 kg

Biceps curls 5x40 kg (wider grip) New record
Biceps curls 8x50 kg (negatives) New record
Biceps curls 6x50 kg (negatives)

Some wrist curls

end:

 

[Lifeforce]

Originally posted by Double
yeh it's hot here too but im so happy that in the last days the weather has cooled down, i live at the top of the house and the sun shines through the roof windows so im all wet when im at home lol.


btw you aint doing olympic lifting anymore?

Got tired of doing them, it's pretty boring and too much technique.. if you can't brute force it, it istn't fun. =)

 

[Lifeforce]

Added some pics

Back double biceps
Side chest pose
Calf shot

 

[Double]

dude you look a bit skinny in the sidechest?? have you lost weight or is it just bad perspective i remember you looking bigger? sorry man you looking skinny wasnt a good opener lol man im sorry your looking very good and cut man!

i can understand your a bit frustrated when your upper body lifts dont get better...i cant really understand why it is....i would recommend you to follow my GREAT back routine......1xdeadlifts and 2xweighted chinups per week...nothing else....your potential in the chinups must be big....you really need to get them up man it have to be possible!!


your calves look like my quads

 

[Lifeforce]

actually I am starting to go up in my lifts even my upper body ones. =) This week I hit many new records

I think I look skinny in my side chest because my legs dwarf my upper body. My arms are 35.5 cm flexed (+1.5 cm in just a few weeks). My chest is over 1 m so I'm not considered small at all IMO. My quads are 58.5 cm and my calves 41 cm. So there's an unbalance. My arms should be as big as my calves if I had more symmetry.

currently I'm at 76 kg.

dude the only reason my chin-ups were that weak was because I had to keep perfect form not to get pain in my lower back. =) Your program sounds good, but I don't think my back is a problem for me. It's my chest and if the mirror tells me right, it's heading in the right direction.

haha.. thanks man... i've been hitting the calves like a maniac. I've never had my calves so big as they are now. Previous record was 40.5 cm I think at 80 kg.

 

[Double]

haha, okay! i didnt see the new records only saw the lifts and i was thinking maybe a new biceps curl record but else nothing new in the stars having some problems paying attention sometimes ya know oooright, my calves are same size as my arms and i never trained them and my squat is low. and im hitting my arms very hard!! i have heard the calves=arms theory, too. but i doubt its accurate.....most people seem to have bigger calves than arms EXCEPT beachlifters.

 

[semag]

good to have you back LF

 

[Lifeforce]

haha.. dude.. i've been shifting weights alot... these are just new records from the end of my cut and forward. Dude don't bash yourself, you do some heavy **** in your journal.

Thanks semag... you've been getting up some serious weights.. that 195x20 is not a bad 20 reper. You'll squash my 220x17 record soon. :/ Not talking about the incline dblifts. just insane.

Edit: Come to think about it, didn't see your 20x195 was ATTG. respect.

 

[gav]

ye props on those calves dude. i reckon i'm not putting enough effort into mine, doin 3 sets of 80kg * 10 every week. 3sets isn't enough is it?

gd to see everyone back on here

 

[Lifeforce]

Hey gav. Thanks dude.

3 sets is definatly enough I only do 3 sets and I've discovered a great technique to use (thanks to semag)

Do 1 set 6-10 reps with full range of motion
Wait 15 breaths and then do as many as you can.
Wait 2 minutes and press out as many as you can.

Really blasts them to hell. I've grown over 1-2 cm in the last month, I'm pretty happy about that. =)

 

[semag]

Originally posted by Lifeforce
haha.. dude.. i've been shifting weights alot... these are just new records from the end of my cut and forward. Dude don't bash yourself, you do some heavy **** in your journal.

Thanks semag... you've been getting up some serious weights.. that 195x20 is not a bad 20 reper. You'll squash my 220x17 record soon. :/ Not talking about the incline dblifts. just insane.

Edit: Come to think about it, didn't see your 20x195 was ATTG. respect.

Hahha.. I think my legs will always lag behind your wheels man, you got the genetics.

Thanks tho

As far as ATTG.... one of the guys over at IA put it best

Why stop at parallel when you can go all the way down?

 

[Lifeforce]

thanks =)

There's some truth in that. It saves the trouble of not knowing where to stop.

 

[Lifeforce]

Another heavy day for Lifeforce

Bench press 6x67.5 kg (wide grip) new record
Bench press 6x70 kg (semi wide) new record
Bench press 3x72.5 kg (semi wide) new record

Bench press incline db 6x26.4
Bench press incline db 4x26.4
Bench press incline db 6x21.4

Had no spotter, I'm sure I could have pushed out a few more reps altogether

(warm up)
Bent over rows 8x20 kg
Bent over rows 5x40 kg
Bent over rows 3x60 kg

Bent over rows 6x70 kg aborted set new record anyway
I thought my back was all healed, but I felt a little from the injury so I decided to stop the set and wait for it to heal.

Biceps curls 4x40 kg
Biceps curls 4x50 kg (negatives)
(I think I was tired after the bent over rows and heaving dbs for bench press)

db rows 4x40 kg ??? record
db rows 6x31.4 kg

Farmer's walk 51.4 kgx1 lap new record

Stone carry 90 kgx1 lap
Stone carry 90 kgx1 lap

**** I hate when people stare at me while I work out. Especially the stone carrys are very popular it seems. They are a good basic exercise though.

btw... I accidently cought my leg between two plates... it hurted like hell! =D