Rasmusb's training log (first)

[Rasmusb]

Sweet, didn't realize you had moved over here. I'll follow your log.

I would tell you to go do some shuai jiao, but you live in Shanghai now it appears.

Moved to Shanghai last year from Beijing. I guess shuaijiao is more of a northern thing. Are you in Shanghai as well?

[Statist]

Sweet, didn't realize you had moved over here. I'll follow your log.

I would tell you to go do some shuai jiao, but you live in Shanghai now it appears.

Moved to Shanghai last year from Beijing. I guess shuaijiao is more of a northern thing. Are you in Shanghai as well?

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]

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.

[Rasmusb]

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.

[Rasmusb]

Sweet, didn't realize you had moved over here. I'll follow your log.

I would tell you to go do some shuai jiao, but you live in Shanghai now it appears.

Moved to Shanghai last year from Beijing. I guess shuaijiao is more of a northern thing. Are you in Shanghai as well?

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).

Well, too bad man. I'm not sure if I'll ever be able to leave, haha.

[Rasmusb]

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.

[Rasmusb]

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.

[Rasmusb]

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.

[Rasmusb]

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.

[Rasmusb]

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.

[Rasmusb]

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!

[Rasmusb]

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!