An Overseas Experiment

Training Logs
41

WOW.

I was dumbfounded with my progress and how I felt overall today as I retested my high pull 1RM.

Ramped from bar to an even 75 kg. Previous max was 62.5, so in three weeks I added 12.5 kg. BOOM.

Clusters at ~90% = 67.5 kg (5kg more than old max, crazy.)
7
4 (missed 5)
4

HDL at ~70% = 50 kg
5,4,3,2,1
5,4,3,2,1
4,2,1
Failing point was my hands, forgot my sports tape and was approaching another lost blister.

Incline curls
8+3 x 10 kg
6 x 10 kg + 5 x 8 kg
6 x 8 kg + 6 x 6kg
I love incline curls, I never really do curls but that is one hell of a variation when I go that route.

Again, I am blown away by having added 12.5 kg and then doing clusters well above my old max. THIS PROGRAM WORKS.

42

BENCH FROM BLOCKS
Another 1RM retest. Another big jump. Awesome.

Ramped to 95 kg. Took a long time, a lot of reps and 2.5kg bumps but I sure as hell got there. Failed on 100kg. Stoked on yet another 12.5kg bump to my max.

Clusters at ~90% = 85 kg
3
2
2
Crap those were heavy. I figure I burned myself pretty good on the huge ramping phase, but again I was doing clusters with more than my previous max, so yeah…

HDL at ~70% = 65 kg
5,4,3,2,1 - rough
4, 2, 1
4, 2, 1
Totally done with this move at this point. That 95 kg business took it out of me.

Wide grip dips
6 x 6 with a deep stretch and not much rest between sets

GTFO

43

Ugh.

Call it a deload. School and feeling like shit the last couple days have put a damper on lifting. It’s all good, I shall return sooooooooooon…

I do find I feel pretty damn good after taking a week rest anyway.

44

Yay, back at it after hacking up 6 pounds of green shit over the last 5 days.

SGHP

Ramped to 3RM of 62.5 kg. Attempted 65 for a fail on the 3rd rep.

Clusters at 57.5
8
6
4

HDL at 42.5
4,4,3,3,2,2,1,1
4,4,3,3,2,2,1,1
4,4,3,2,1
OOF, my neck was screaming at that point.

Tried seated row for the pump set because fuck it. AND it worked.
7 plates for 5, 4, 3, 2, 1 x 3 sets. PAIN on the last set, god damn. Good pump.

Incline curls since it’s biceps day.
10 kg drop to 6 kg drop set, AMAP. 4 sets.

GTFO. Good day all around.

45

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Pics. No top lighting this time just to make sure that factor isn’t lying to me about progress. I think I’m doing just fine. I also think all the advancement my legs have had left a lot of quick improvements on the table for my upper body, which i am just now reaping with this program.

That above post was yesterdays workout. This is the one I just finished.

BENCH FROM BLOCKS

I have to admit I kinda like this one, most of the ROM of bench press with no fear of failure (there is NO way I am asking someone to spot me here.) Another MASSIVE bump to my max, this time for a 3RM. I have no idea where this is coming from, I suppose it’s a brilliant routine that’s due for most of the credit.

Ramp to 3RM - 85 kg. Beat my 3RM from 3 weeks ago by 22.5 kg! Fucking wild.

Clusters at 77.5 kg
5
4
2
1
Yeah, those got heavy on me pretty fast

HDL at 65 kg
5,4,3,2,1
4,3,2,1
4,2,1
Clearly these massive jumps in the ramp make the rest of the workout extremely hard to complete, but it makes for a hell of an intense session. I’ll just keep at it until something stalls out. So far it feels great.

DIPS
6, 6, 6, 5 wide grip, about 10sec rest between
5, 5, 4, 4, narrow grip, same rest

Overhead cable extension for a big stretch and some extra tricep pump.

Seated calf for a couple sets because it’s on my way out the door, and GTFO.

46

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Back under same lighting. Turns out 200+ reps a week of high pulls does something for your traps!

47

SQUAT

Warmed up with lying leg curls.

Ramped to 3RM of 110 kg

Clusters at 100 kg
4
2
2
So I can get a decent max, but I totally died afterward. I have admittedly been slacking on leg day…until today.

HDL at 80 kg
4,3,2,1
4,3,2,1
4,3,2,1
NOT easy. That is all.

Pump - leg press.
I had the bright idea to try these for time, because I might be psycho. Funny thing is I didn’t have a clock handy. I just repped until I couldn’t, then rested a bit, and started again 2 more times. Did that twice. It was…a lot of reps. Maybe 50 each.

Seated calves, heavy then high reps. Heavy set totally sent the right calf into a spasm fit, I think they were contracting hard enough hahaha.

GTFO

48

Okay, after a couple days of the internet being down…

SGHP (yesterday)

Ramped to 2RM - 67.5 kg. Yet ANOTHER 12.5 kg boost to my max.

Clusters at 60 kg
7
4
4
2

HDL at 47.5 kg
4,4,3,3,2,2,1,1
4,4,3,3,2,2,1,1
BRUTAL. Those extended HDL sets are terrible/awesome.

Grabbed some DB overhead press for the pump layer just for a change
30lbs
5,4,3,2,1 with the holds
5,3,2
6,4,2 - no hold, but the pump sure as hell got there

Seated row
…a lot of fucking reps

Incline curls
…because I decided I do either incline curls or seated calf work before I allow myself to leave the gym.

GTFO

49

DECLINE

Ramp to 2RM - 90kg, 7.5 kg improvement. Unstoppable gains, so much win.

Clusters at 80kg
5
3
3
2

HDL at 60kg
5,4,3,2,1
5,3,2,1

DIPS
7, 7, 7, 6, 6, 5, 6
Just enough rest to be able to perform between sets. I keep thinking I should be doing the ladders here but I can way outperform that reps scheme on this move.

And ooh la la, I discovered a long lost favorite of mine in a back room upstairs…

PUSHDOWN MACHINE
165x8
225x8
225x6
225x6 + 165x8
165x6
I forgot how much I love the pushdown machine, it has been nearly five years since I had use of one. So similar to dips, but the muscle fiber shredding feeling you get from them is unmatched by any move I know.

This whole secret back room was really nice and clean, big nice cable station and a new Smith machine, so I can stop tearing up my scapulae on my bench from blocks day, where I’ve been laying on a sheet of OSB, so that’s awesome. Pain in my scapula has become my limiting factor after about 40 reps of crushing it into the ground. I think my triceps and chest are due to blow up with the discoveries I made this morning. Totally stoked.

So stoked that I am going back for round two today, right after I hit this submit button.

50

BENCH

Finally got to work from something other than a sheet of OSB on the ground. Granted, it was a Smith machine, but since I wouldn’t trust a spotter with my lunch, let alone my well being here, I’ll take what I can get. Plus I am not in to dudes draping their bags over my stomach.

Ramped to 2RM of 90 kg from blocks
Eccentric on the second rep made my right shoulder yell NOPE so I called it a day on that and moved upstairs to the Smith machine.

Clusters - now, I have no idea how this machine is balanced so it’s real hard to compare these numbers to pressing from the floor like I’ve been doing. I tinkered until I found a nice, heavy, managable weight for singles - 70 kg of plates was the spot today.
5
4
4
2

HDL at 50 kg
5,4,3,2,1
5,4,3,2,1
Crushing the pecs.

Pushdown machine
165 for a few sets of 10
225 for 8, 6, 6
185 for a few sets of 8
Did I mention I love these things?

GTFO

51

SQUATS

I just want to say it’s very clear why there is specific info in the Layers system about one lower body day ONLY. These sessions are murderous.

Ramped to an easy 1RM of 120 kg

Clusters at 110 kg
5
4
3
With no safety pins, no trustworthy spotter and no place to dump the bar I am not going to risk getting stapled under a squat. That said, 120 kg is a new PR for me by a couple lbs, previous was 260. 120 kg = 264 lbs.

HDL at 70 kg
5,4,3
5,4,2
Again, playing it safe. I make up for it later…

Pump - leg press
Countless sets of 3. 3, few sec rest, repeat until delerious, rest 15-20 sec, change foot position and continue. Repeat for 2 sets. Attempt to stand afterward.

Seated calf
A lot of reps stripping weight from 25 to 10 kg until it sucks really bad.
I have had great results in the past from these sets where I don’t count, I just work until I really, really don’t want to go on anymore. Then you go a little farther, then you try not to die.

GTFO, pound electrolyte drink, creatine and today extra BCAAs in hopes of staving off days of DOMS.

52

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Guess it’s about time for a pic update. Looking at the first pic from just 6 weeks ago makes me say WTF. Too bad I didn’t think to have a standard shot back then, kinda hard to compare.

Again, this program WORKS, and it’s stupid easy to follow and fun to boot.

53

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Back relaxed.

Mexican poncho shorts are anabolic. FACT.

54

Great progress man, keep it up :slight_smile:

55

The triple dose of BCAAs seems to be the magic bullet. Nearly zero DOMS post leg day.

56

SGHP

Ramped to yet another 1RM PR of 80kg. Took 2 swings at 80 but I got it.

Clusters at 72.5 kg
3
3
4
Mother of god those were heavy.

HDL at 65 kg
5,3,3,2,1
5,3,3,2,1
5,4,3,2,1
I was about cross eyed at the 4 rep micro set. Funny because my last 3RM was 62.5, and here I am hitting way over that for 65.

Pump - 30 kg OHP
5,4,3,2,1
5,3,2,1
5
3
3
3
So out of shape on overhead. I guess putting my traps through the wringer right beforehand was a factor, just maybe…

Lats - seated row
5,4,3,2,1 - half the stack
5,4,3,2,1 - + a plate
5,4,3,2,1 - + another plate
5
5
3

GTFO and eat bbq chicken.

FYI these workouts are taking just around an hour. All the real work is getting done in about 40 minutes right from the beginning.

57

Hello,

Thought I’d drop in :slight_smile:

Ever consider drinking BCAA’s peri-workout ? Definitely something to consider along with pre-workout.

(edit; half my message disappeared)

Your lifts are going up WOW, so you are doing some good work :slight_smile:

58

I dose them during every session. I just loaded up extra extra last time because leg day has been leaving me sore for 3 solid days and I have lots of stairs in my life right now. I honestly drink the Aminocore just out of boredom sometimes because it tastes so good.

DECLINE

JUST KIDDING - some kids beat me to the bench this morning, so I traded today for flat bench with a 1RM retest. I was ready to nail 120 kg to the wall on decline but I happily settled for 110 on the Smith rack. Yes it’s slightly assisted but I like the result.

Clusters at 100 kg
1 - get real, not getting more
90 kg
4
3
4
About popped my eyes out on the last rep.

Clusters at 80 kg
5,3,2,1
Another yeah right moment
75 kg
5,4,3,2,1
5,3,2,2,1

Pump - pushdown machine
180 lbs
6,5,4,3,2,1
225 lbs
5,4,3,2,1
5,4,3,2,1
5,4,3,2,8
Holy balls. Head on the verge of explosion from those ladders.

Seated calves because I said so.
Now, my calves haven’t been sore in a couple weeks even though I am training them multiple times a week, so today I dropped the hammer with 35 kg.
6,6,5,5,4,4,3,3,2,2,1,1 with 6 sec between every micro set. Crippled already.
4,4,3,3,2,2,1,1 WTF is wrong with me
Drop to 10 kg for 15 long hard reps held at both ends.
Long lever arm on that apparatus = pain. Consults the physics books if you don’t believe me.

GTFO, eat chicken and tuna and lots of yogurt and much more food to come.

59

Had a big due date at school yesterday, so I slept in today. Problem is, if I don’t get to the gym at the opening I don’t get the equipment I need. Since I already traded out flat bench for decline earlier in the week, I came up with this:

DIPS - 100
20 sets of 5 with minimal rest. Took about 10 minutes.
Holy fucking chest.

Then the Smith machine was open so I grabbed flat bench for:
6 x 70kg
3 x 90 kg
4 x 80 kg (x4)

Set up for cable flies from a bench and then performed presses. Awesome move!
8 x 40lb
6
6
6
6
Straight into unilateral cable crossover
6 x 20 lbs for a bunch of sets, just hit one side and move straight to the other side, no rest.

Pushdown machine because it is right there
180 x 10
225 x 5,4,3,2,1
180 x 8, 8

Seated calves - the torture I applied last time failed to leave DOMS so I tried this today:
35kg
6 x 10 with 6 sec rest. THAT SHIT HURT.

Haven’t has a wicked chest workout like that in about as long as I can remember. Starting off with 100 BW dips is a hell of a thing. That cable fly press thingy hurts so good.

…and yes, there’s a missing SGHP routine because school took priority.

60

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First leg shot in a while. I couldn’t say what I’m doing different for my medial head to be making an appearance now, but fuck yeah there it is.

SQUATS

Ramp to 2RM - 110kg. Cool, that was a 1RM only 2 weeks ago.

Clusters at 100 kg
5
4
3

HDL at 80 kg
5,4,3
3,3,2,1
3,2,3

Leg press - 70 kg + the sled (AKA I have no idea how much)
One metric shitload of reps
Second set was about 2/3 of a metric shitload of reps.

Calves
70 kg on leg press - several sets of ten until it sucked real bad, probably around 8 sets.
35 kg on seated - several sets of 6, then several sets of 4.
10 kg on seated - couple high rep sets of however many it took to reach failure.

GTFO and destroy food and more BCAAs.

I filmed this one for shits and giggles too, so I’ll link it up once it’s all loaded to Ye Olde Tube.