Day 66: Keep calm and lift some weights [9-day cycle #5]

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Before I start, I just want to say that this quote above is so awesome, just wanted to get that out there. Anyways, I’m lagging a bit on my workout updates, these results are about a week old, but I’ll catch up so don’t worry. As I mentioned in my last workout post (check the post HERE), I had my very first setback on the squats exercise. Nothing that severe, but enough to take some safety precautions. So to keep it on the safe side I reduced the weight by 5kg (from 100kg to 95 kg), I also changed the reps on each series to 8, 9, 10. Yet another great cycle, with a lot of improvements!

Here’s the entire 9-day cycle #4:

Bold = Changes on sets and reps
Green = Increase in weights, meaning FUCK YEAH I’m getting stronger
Red = Decreased in weights, meaning YOU A BITCH, eat more, get some rest.
Yellow = The color of my people, meaning NO CHANGE since last week. 

THE DEAD LIFT / CHIN UPS

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

DEADLIFT

  • Warm-Up (Kg): 20 50 60 70 85 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 115 kg – 6 Reps (To Failure) – (+4.54 % )
  • OffSet (~10%): 100 kg – 7 Reps – (+5.26 %)
  • OffSet (~10%)  90 kg – 8 Reps (+5.88 %)

CHINS

B.W = Body weight (77kg)

  • 3 Reps B.W
  • TopSet: Reps B.W+ 12.5 kg  (+2.5 kg )
  • OffSet Reps B.W+5 kg  (+5 kg) 

Comments about the workout: Nothing to complain about this day, everything went my way and I felt on top. I usually throw my weights on the floor to reduce the load on my back, I didn’t realize that an old lady was doing her workout beside me. I swear, I almost gave her a heart attack, damn happy to dodge that accident.

Stretching - The ultimate tool to avoid injuries and gives you the possibility to walk up stairs after leg days.

Stretching – The ultimate tool to avoid injuries and gives you the possibility to walk up stairs after leg days.

THE BENCH PRESS / REHAB

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch.

BENCH PRESS

  • Warm-Up (Kg): 20 40 45 50 60 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 75 kg – 6 Reps (To Failure) (+7.14 %)
  • OffSet (5-10%): 65 kg – 7 Reps (+ 5.26 %)
  • OffSet (5-10%)  57.5 kg – 8 Reps (+5.88 %)

TRICEPS

  • 1×20 triceps 
  • 2×10 excentric hanging triceps 

REHAB

  • No Warm-up
  • Shoulder exercises (rotator cuff rehab)

Comments from the workoutFelt pumped and focused a lot on my technique and form. Completed my goals and it felt easy, didn’t even have any problem with my shoulder today.

I've added a bit of triceps exercise to my bench-press workout.

I’ve added a bit of triceps exercise to my bench-press workout.

SQUATS / ARMY PRESS

Rest between warm-up and top set: 4 minutes, rest between top and offsets: 3 minutes. 5-10 minutes warm-up/cooldown and stretch…

Squats

  • Warm-Up (Kg): 20 50 60 70 80 – 8 4 4 4 3   (WEIGHT / REPS)
  • TopSet: 95 kg – 8 Reps (To Failure) (-5 %)
  • OffSet (5-10%): 90 – 9 Reps (+3 Reps )
  • OffSet (5-10%)  80 – 10 Reps  ( +10 Reps )

Army Press

  • Warm-Up (Kg): 20 20 25 – 6 6 4 (WEIGHT / REPS)
  • TopSet: 35kg – 6 Reps (OBS completed 6 reps this week) (+1 Rep)
  • OffSet (5-10%): 27.5 – 7 Reps (+1 Rep)
  • OffSet (5-10%)  22.5 – 8 Reps (+1 Rep)

Comments from the workout: A very nervous workout since last time it didn’t go as planned. I took my time on the warm up and really focused on my execution. Didn’t feel anything other than a bit of sore shoulders from the bench press workout. Keeping calm and lifting some weights!

Working out like a sir! Had laundry day so I only had these clown socks.

Working out like a sir! Had laundry day and I was out of socks, so I only had these clown socks.

Not much left now, got to push through, lets go!

Eat hard, work hard, sleep… hard?

//C

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