Yepperoni. I’m okay with the new delt vein on the right.
School ruins everything. Missed yesterday, slept in today, went after class when it was busy as hell, did what I could with whatever was unoccupied at the moment (which became my first arm day in years.)
DIPS - 100
20 sets of 5 in as little time as possible.
Overhead db tricep
7 kg x a couple sets of 10
6 kg x a couple sets of 10
Pushdown machine
180lbs x 15
210 x 10
210 x 8
160 x 12
Incline curl
3 extended sets with a massive 8 kg
Overhead plate extensions
10kg x 15
15 kg x 10,10,10
10 kg x 12
I gotta do these more, brutal stretch and no way for the elbows to come out of position
Reverse curl
8 kg x 8,6 rest 8,6 rest 6,5
GTFO
Elbows actually felt good afterward, not that they ever feel bad, they just felt…springy.
SGHP
Ramped to 3RM of 70 kg. Yet another PR.
Clusters at 62.5 kg
9
5
5
Got in a little late, short on time so I went for 40 reps for time on HDL.
50 kg, 40 reps, 4 minutes. Sweating waterfalls.
Unsupported T bar row for lat work - 45 kg
10
8
8
8
GTFO
Nice day at the gym. There’s a BB and figure competition going down this weekend, so for whatever reason there was no one in the weight room except a few competitors who were impressively ripped. I think I’ll go back and get some pics after I kill some homework.
DECLINE
Fo realz this time.
Ramped to 3RM of 95 kg. Forgot what the onld one was, but my last 2RM was 90 so yeah, MOAR ridiculous gains. I haven’t had a session that wasn’t a PR in weeks.
Clusters at 85 kg
5
5
4
Some guy tried “offering” to spot me by practically grabbing the bar out of my hands on my first rep of the last cluster. Dude, I am doing singles, and I don’t care to explain to you why, now go the hell away.
HDL at 65 kg - tried for 40 reps (8x5) for time
5
5
5
5
5
4
3
No idea on time honestly. Another guy interrupted me during this phase, trying to get me to leave and go see to the event room for the BB comp, then showing me his gut, then hitting a flabby front double bi. Right on.
Pushdown machine - 160 lbs
15
12
10
rest
10
10
8
Incline curl - 8kg
8,6
6,6
6,4
6
Overhead plate extension
12 x 10 kg
10 x 15 kg
GTFO (actually peeked in on the comp…some serious physiques including some OMG legs on the women walking around in there.)
My gym in rural Thailand costs 40 baht per session. Maybe you asked them how much it is per year, they didn’t understand you, so just charged you the daily price, then you’ve been walking in without paying ever since…
Unless that’s just a nominal fee, since it’s a free university gym or something.
SQUATS
Hot as hell today and I wanted to go stick my head in on the BB competition so I pussed out on the session a little bit.
Squatted 40 kg for a lot of reps, as fast as I could.
60 kg - 4 sets of 6 with same idea, I made sure the plates clacked at the top. Well over 90 in the room so I said “this totally sucks right now” and called it good.
Leg press - whatever was loaded already, something like 4 20kgs and 3 15s.
Rep til it hurrrrrrrt, pause, bang out more reps, pause, repeat about 6 times.
Do that again.
Legs = noodles.
Lying leg curl - 4 unmarked plates
10 +5 from hip extension
x4
Curls + hip extension are BRUTAL, just get up on your forearms instead of laying on your chest.
Standing calf raise - 80 kg
8 rest 8 rest 8 rest 6
x3
Slightly hobbled over to the BB comp, only to find they were having some ceremony that seemed eternal, in a language I don’t understand, and so I finally just bailed after about 30 minutes of standing there waiting for something to happen.
[quote]danbradster wrote:
My gym in rural Thailand costs 40 baht per session. Maybe you asked them how much it is per year, they didn’t understand you, so just charged you the daily price, then you’ve been walking in without paying ever since…
Unless that’s just a nominal fee, since it’s a free university gym or something.[/quote]
Nope, definitely costs 40 per year, written in plain English. I was issued an access card I swipe to get in the door that still works all these 2 months later…granted about 1 in 10 people uses one of them, the rest just walk through while the door is open.
So…
Yet another WTF moment, today with high pulls. Bested my old 3RM by 12.5 kg yet again. BOSS.
SGHP
Ramp to 3RM - 80 kg
Clusters at 72.5 kg
7
4
4
Grip is feeling decidedly stronger as of late. I have not used straps on a single rep, ever.
HDL at 60 kg
5,4,3,2,1
5,4,3,2,1
Really focused on exploding the weight up with my traps. Could hardly move my neck after the session.
Lats - Unsupported T bar row - 52.5 kg
8
8
8
8
4
Couple sets of incline curls just for extra volume
GTFO
[quote]mutantcolors wrote:
Yet another WTF moment, today with high pulls. Bested my old 3RM by 12.5 kg yet again. BOSS.[/quote]
Yeah, I’m finding the same thing. This program seems to work really really well. I don’t really understand why.
I went from a max 1RM of 145 on SGHPs. Then a 2RM of 145 next time around… to 6 cluster reps with 145, in the same session. And then 160 for a 1RM yesterday.
Those are some serious numbers you’re moving.
edit - oh wait, those are lbs not kilos aren’t they?
Metric is infiltrating my head.
Hit the same routine as Saturday in an attempt to straighten the schedule back out. Threw in a little variation to keep it fun.
Started with dips - Only 10 sets of 5 instead of the full hundo today.
DECLINE
Ramped to 90 for 3, 100 for 2, 105 for 1 and back to a 3RM of 95 kg.
Clusters at 85 kg
5
4
3
HDL at 60 kg
5,4,3,2,1
5,4,3,2,1
Those felt really good today for whatever unknown reason, very chest-powered where I used to never feel my pecs doing the work.
5 more sets of 5 on the V bar dips.
OH plate extensions
10 kg x 12
15 kg x 10, 12, 10
GTFO
[quote]mutantcolors wrote:
Those are some serious numbers you’re moving.
edit - oh wait, those are lbs not kilos aren’t they?
Metric is infiltrating my head.[/quote]
Oh, I wish. Maybe if I’m still doing these in a couple years. Howie’s moving some serious weight on these though; 325 lbs / 148 kilos.
How is life in Thailand? What brought you over there?
Well at the moment I am rather stuck in my apartment thanks to a tropical storm, and I really need to get to class…yet somehow all the public transport has been routed around my place for the past two days.
Anyway, I am here to finish off my architecture degree. When you have the option of going to Bangkok for a year or staying in a rural Idaho college town, you make that choice.
BENCH
Tried a little experiment today with all this recent talk of post-tetanic blahdeeblah lately. It’s a 3RM day, but my ramp went up to a non-all out 1RM, then back DOWN for the 3RM about 2 minutes later. Put another PR in the book (though I probably would have anyway seeing how my progress has been on this routine!)
The whole time I thought I was working 10 kg heavier than the numbers below, mistook the 20 kg plates for 25s and only realized it as I was reracking at the end of the session.
Ramped to 1RM - 100 kg. Theoretical 3RM at 90% should be 90 kg then.
3RM - 90 kg - the theory holds (last 2RM was 90 if I recall, sweet.)
Clusters - 70 kg
7
5
5
17 reps = here comes extended HDL hell. Also realized I got so many reps because I calculated 90% from the 1RM, and by habit I stripped 20% of that load to hit HDL weights. Should have stripped 10% from the 3RM for correct clusters. Shit happens.
HDL - 60 kg - just dropped 10 kg after realizing my mistake above.
4,4,3,3,2,2,1,1
4,4,3,3,2,2,1,1
Real ball buster sets right there, definitely tested me but I pushed through. Good stuff.
Hit the narrow end of the V bar dips for some tricep love.
8 sets of 5 was all they cared to do after that bench session.
GTFO
Found a minor tweak to Layers that might be worth something. I tried ramping to a 1RM immediately prior to hitting a 3RM again. While I didn’t make it on the 3 this time, it made for a hell of a session.
SQUATS
Ramp to 1RM - 125 kg - New PR.
ATTEMPT 3RM after 2 minute rest- 110 kg. Knew it wasn’t happening after first rep. Here’s the tweak: I immediately switched gears into clusters at 110 after a 1RM. So long as the 1RM that is intended to boost the 3RM is heavy enough that you are looking at a new 3RM record, you’re getting a brutal session. Either the 3RM goes up and the rest of the day is hard as shit, or you don’t make the new 3RM but you’re left hitting clusters above 90% and again, it’s hard as shit.
So anyway…
Clusters - 110 kg
5
4
3
OOF
HDL - 80 kg
5,4,3,2,1
5,4,3,2,1
This was a new mental hurdle. I knew it would suck but I refused to miss a single rep. This is THE hardest I have ever squatted and I’ve done some pretty out-there leg sessions.
Leg press - something like 120 kg. Some 25s, 20s and 15s were already loaded, same as last week.
8, move feet, 8, move feet, 8 (x2)
12, 10 - minimum rest.
Calves - same machine.
Few sets of 10.
After those quad moves I was pretty well toast.
Time to destroy some grilled chicken.
Great log man! You have made some great progress in a really short time. I’m loving the occasional comments re: life in Thailand too.
SGHP
Ramp to 2RM - 85 kg. My last 1RM was 80 so there’s that.
Clusters (supposed to be) at 77.5 kg. Realized I ran them with 72.5 afterward.
5
4
3
HDL - since I shorted the clusters load I stripped less than 20% for 65 kg.
5 - hands are getting fucked up, change gears to just rep til I can’t
3
2
2
2
Not sure why the hands blew up today, I guess because the weight continues to rise. Lost a callus off the right pinkie, called it before real damage set in.
Lats - unsupported T bar
10 x 45 kg
8 x 60 kg (4)
dump a 15, hit 4 more
6 x 45 kg
Been digging these. Really feeling the lats take the beating.
GTFO