314lbs to 199lbs

Training Training Logs
63

Workout 1:

Set: 40kg
Press: 8,6,4
Back Squat: 8,6,4
Front Squat: 8,6,4
SGHP: 8,6,4
Bench Press: 8,6,4
Chin Ups (+45kg assist): 6,6,4

Set: 45kg
Press: 8,6,4
Back Squat: 8,6,4
Front Squat: 8,6,4
SGHP: 8,6,4
Bench Press: 8,6,4
Chin Ups (+50kg assist): 7,6,4

Set: 50kg
Press: 8,6,4
Back Squat: legs seized, hamstrings fried to pieces
Front Squat: legs seized, hamstrings fried to pieces
SGHP: 8,6,4
Bench Press: 8,6,4
Chin Ups (+50kg assist): 5,5,4

10,000 steps

30 mins bike.

1 Like
64

Workout 2:

400 swings (24kg); hamstrings still fried
10,000 steps
30 min bike

1 Like
65

SUNDAY

Workout 1:

Set: 45kg
Press: 8,6,4
Hip Adduction: (39kg): 8,6,4
Hip Abduction (39kg): 8,6,4
Lower back raise (10kg): 8,6,4
SGHP: 8,6,4
Bench Press: 8,6,4
Chin Ups (+45kg assist): 6,5,4

Set: 50kg
Press: 8,6,4
Hip Adduction: (59kg): 8,6,4
Hip Abduction (59kg): 8,6,4
Lower back raise (26kg): 8,6,4 by
SGHP: 8,6,4
Bench Press: 8,6,4
Chin Ups (+50kg assist): 6,6,4

  • Swapped out squats for the this week, working on support elements. Hips are pretty beat up, when paired with swings.
  • Only 2 sets, everything was still half recovered.

10,000 steps
30 min bike

Workout 2:
500 swings (24kg dumbell)
10,000 steps
30 mins bike.

1 Like
66

Monday
25,000 steps
60 mins bike

2 Likes
67

Set: 50kg
Press: 8,6,4
Hip Adduction: (66kg): 8,6,4
Hip Abduction (66kg): 8,6,4
Lower back raise (30kg): 8,6,4
SGHP: 8,6,4
Bench Press: 8,6,4
Chin Ups (+45kg assist): 6,6,4

Set: 55kg
Press: 8,6,4
Hip Adduction: (73kg): 8,6,4
Hip Abduction (73kg): 8,6,4
Lower back raise (30kg): 8,6,4
SGHP: 8,6,4
Bench Press: 8,6,4
Chin Ups (+50kg assist): 7,6,4

Set: 60kg
Press: 8,6,4
Hip Adduction: (79kg): 8,6,4
Hip Abduction (79kg): 8,6,4
Lower back raise (30kg): 8,6,4
SGHP: 8,6,4
Bench Press: 8,6,4
Chin Ups (+54kg assist): 8,6,4
Forearms smashed

Set: 65kg
Press: 7,6,4
Hip Adduction: (79kg): 8,6,4
Hip Abduction (79kg): 8,6,4
Lower back raise (30kg): 8,6,4
High Pull: 8,6,4
Bench Press: 7,5,4
Chin Ups (+59kg assist): 8,6,4

Notes

  • The (ad/ab)duction + lower back raises have helped alot. Some remaining pain in my left glute is gone.

  • Will swap off the (ab/ad) duction exercises tomorrow, for Back Squat. Doing full sets of lower back raises is pretty dumb in hindsight - way too much volume for a isolated bodypart. Entire back is on /fire/ right now.

  • Increasing the starting weight is paying off. What winded me to death 3 weeks ago is now fine.

  • Increased to 4 sets. Could have done 5, but the gym began to get packed, so became a mess with the amt of equipment. Will go at 3am instead of 3:30am from tomorrow. Also need to reduce the between set rest times.

  • First time at 65kg, began testing my bench/press for the *8 set.

  • Chin Ups continue to smash my forearms, though now they are getting more pumped than outright exhausted.

2 Likes
230lbs -> 180lbs
68

After 4 weeks of 5*5 and 4 weeks of complexes, moving onto a 6 week program from @Christian_Thibaudeau Starts tomorrow. This obviously brings an end to velocity diet for now. At the end of 6 weeks, will do the velocity diet again, and will begin posting again.

Thanks to @Chris_Shugart and others for all the helpful feedback. See you in 6 weeks.

Program:

1 Like
69

you are doing greatā€“stay the course.
what kind of equipment is needed for the CT 6 week program?

70

Glad to help. Keep kicking butt!