Monday 6 Nov
My home gym is still not operational , so I cant do the required workout during the weekend, did 2 in 1 wokout today again, its not bad only it lacks assistance exercises.
Deadlift Kizen
130kg 2x5
130kg x10 - I think I got next workout, that is 77.5% rm in me as well
Bench Kizen
90kg 2x5
90kg x14 - this weight feels so light on the bench
Squat volume
120kg 5x3 > supersetted with:
Paused OHP
60kg 5x3
Paused squat
105kg 5x3 > supersetted with:
Push press
75kg 5x3 - this was especially challenging, because it kind of requires the same thing: exploding with the hips
Pulls
50 total - did them on the minute, at the start of every minute with the rest of it off, did 9, for 10th rested a bit more, very challenging.
2 Likes
Wednesday 8th Nov
Ohp kizen
57.5kg 2x5
1x9
Bench
105kg 5x3 supersetted with:
Pulls
Bw+5kg 5x5
Cg bench
100kg 5x5 supersetted with:
Chins
Bw +5kg 5x5
Db bench 30kg 4x10
Db flys 14kg 4x10
Db curl 14kg 4x10
Db hammer curl 14kg 4x10
1 Like
Again Iām gonna make a slight tweak into my training, Iām gonna push volume way up, 10 sets of 3 for volume will become 5x3 at slightly above 80% RM, and then 5x8 at slightly below 70%. Gave it a try already today:
Nov10 '17 -lower body day
Squat kizen
115kg 2x5,1x10 - also high bar PR!
Deadlift volume
142,5kg 5x3
120kg 5x8 - this was very hard, not used to anything above 5 reps on the main lifts, lol
Pullups
50 total reps - very hard after deadlift
leg curls
40kg 5x10
leg extensions
80kg 5x10 - somehow these just dont do for me, not sure if its the machine, but just dont feel them. theres another one i might give a try next time
curl
3 killer sets with dumbels
I realized I need more volume in this intermediate phase of lifting Iām at, I dont really like doing many reps at anything, but you gotta do what you gotta do, I think I can benefit a lot from a bit of hypertrophy, and what better for it then increasing volume!
2 Likes
- Last set of 142,5kg x3 deads and amrap setf of 115kg squats x10
1 Like
Mon Nov 13th-upper body day
Bench press kizen
-Actuallly got carried away and did a few singles before main sets:
1x 110kg, 120kg - Didnt do 120 in like almost 2 years now, felt great.
Main sets:
95kg 2x5, 1x12
OHP volume
62,5kg 5x3
52,5kg 8,8,8,7,6 - my delts were just wrecked
supersetted with:
Pulls
Bw + 10kg 5x5
Bw 5x6 - 55 total pulls
Dips
15kg 4x8 - supersetted with:
DB lateral raise
9kg 4x15
DB OHP
15kg 12,12,9,9 - supersetted with:
plate straight arm fly
5kg each hand for 4x10 .- 5kg feels like 50 toward the end of the set, shoulders burning
tricep skullcrusher
40kg x8, 30kg x15,15,15 -supersetted with:
weird back delt machine : some weight for 4x15
-and also 2 sets of dmbl seated tricep 9kg 2x12 and second one supersetted with tricep pushdwon 2 plate all out
So this volume just seems crazy as Iāve never done anything similar, hope it will lead to some improvements, just gotta keep it up wait and see
I really should have named this new workout program āDeath by volumeā or something, I knew squat day would be the worst.
Tue Nov 14th - Lower day
Deadlift kizen
135kg 2x5, 1x8
squat volume
125kg 5x3
105kg 5x8
Chins 50 total reps
low back extension +25kg plate 4x10
leg curl 40kg 4x10 (note: increase by1 plate next time) -superset:
leg extension 80kg 5x10
- I was supposed to do some curls after all this but it was just impossible, I almost puked to the end of the workout. Sets of 3 on squat were ok, I even supersetted them with chins, but once I got to sets of 8 it was just crazy, Iām not used to that kind of stuff, it destroyed me.
- The way I see it, hopefully, if I dont get injured from all the volume, it has to pay up in the end, really want that 200kg squat some day, I almost dream about it at night, it comes fast for some guys, but for someone with average genetics at best, like me it would be an awesome feat of strength, being comnpletely natural and all (unless creatine now and then counts as a drug).
- tomorrow is the day off, enjoying my hot cocoa and an episode of Sopranos, before hitting the sack and hopefully making those sweet gains sleeping baby! Lol
1 Like
You will reach 100kg press and 200kg squat one day for sure if you keep going and dont injure yourself.
1 Like
thanks bro
Thu 16th Nov -Uppper day
OHP kizen
60kg 3x5
amrap 60kg x10 - a PR!!
Bench volume
107,5kg 5x3
90kg 5x8
supersetted with:
pendlay row 70kg 5x5 and
Pulls 5x6 = 30 total
Dips BW+20kg x 8,6,6,6 supersetted with
DB flyes 12kg 4x12
db bench 30kg 1x6, 19kg 3x12 - 30 kg I usually got for 3 or 4x10, but after all the volume it was too much.
supersetted with:
cable concentration fly 4x12
tricep skullcrusher 30kg x15, 32,5kg x12 and 32,5kg 5 sec lowering x6 + an all out set of cable extension for an awesome triceps burn.
- Iām really happy about that OHP PR today, it felt really good, and bench was there as well. Gobled a ton of food for late dinner after workout, tomorrow is big squat day!
The only time I feel nauseous during a workout is when my blood sugar crashes. It typically only happens during high intensity workouts that include squats or power cleans, or other stuff that drastically increases my blood pressure. An experienced power lifter friend of mine suggested I eat hard candy when that happens. I started carrying Jolly Ranchers in my gym bag and I havenāt had any problems since. I switched to Starbursts because I kept biting the Jolly Ranchers and it hurt my teeth.
Any time I start to feel my energy drop I eat a couple and I never reach the nauseous stage.
2 Likes
tnx man, I figured that was probably the problem as well, might just take your advice on that candy, today I had a small bag of raisins with me, had some in between sets , worked good, I really like raisins
2 Likes
Fri Nov 17- Lower Day
Squat kizen
117,5kg 3x5
117,5kg amrap x 10
-squat felt kind of weird today. I think I might have accumulated a lot of fatigue this week, maybe Iāll switch to doing lower body days first in the week, that way squat amrap would come third day of the week, instead of fourth, last, nevertheless did the job with the reps, didnt feel fluid like usual, but the weight got up, thats the point I guess.
Deadlift volume
145kg 5x3 - heavy but doable, without too much rest between sets, or thinking. Good rule of thumb for me is, if youre not afraid of the weight, its not too heavy
Deficit Deadlift - from a 10-12cm high platform
105kg 5x8
hamstring curls 45kg 10,10,9,8 superset:
leg extensions 80kg 4x12
low back extensions +20kg 4x10
curls 30kg 3x10
- I fucked up with the nutrition these days, I like to eat and not restrict myself of anything, if itās in moderation, but last 2-3 days Iāve had some hazelnut spread pancakes after most meals, and I can already see the extra fat on the mirror. Gotta be carefuly, I dont wanna get too fat again, Iām at around 86-87kg probably, it took me almost two years to drop the extra 6-7 kg from 93kg back in 2014.
1 Like
Monday 20th November -upper day
Bench Kizen
102,5kg 3x5
102,5kg amrap x 11 / PR! yay, that feels good. I think I will probably reach my lifetime goal the fastest on the bench. (150kg) probably around 135kg or so for a single at the moment
OHP volume
65kg 5x3 / heavy but doable
52,5kg 5x8 / last two sets were very hard
supersetted with:
pullups
BW+10kg 5x5
BW 5x6 = 55 total
dmbell press
19kg 4x8
dmbl lateral raise
9kg 4x10
dips
BW+15kg 4x8 superswetted with plate fly 5kg each hand x10
CG Bench press
70kg x9,7
drop set:
6x70,60,50kg for an awesome pump!
- So far I really like this extreme volume workout, well at least extreme for me, never done so much, at the moment I am averaging around 75 reps for every one of the main four lifts, been recovering well so far, hope I will as well once I start working night shifts again in a few days, on a vacation at the moment.
Main issue I have been having is the deadlift, it is the hardest one to recover from, I am being sore in the low back from it for days, I will have to pay attention to it, give it a few weeks and if it is still the issue I will probably change things a bit, maybe back to the old 10x3 template, or something like 7x3,3x8, because 8s are the main ones to blame for the beating up, in 5 sets they deliver about 5tons of volume, while 3s are only about 2tons of volume, a BIG difference.
/One funny thing, well , kind of funny, I-ve been porking down a ton of food last few weeks, and I think I probably got 2 or 3kg heavier, havenāt weighted myself at all but am probably real close to 90kg/200lbs again, but the fun thing is yesterday I was walking around in a t shirt around the house and I noticed my arms were kind of bigger, so I measured and found out they got about 1cm bigger in 10 days(a bit bigger than 41cm now), and that is without even doing them directly. Its good that my body transitions the extra fat it gets to the arms as well. Thank you body!
2 Likes
Tue Nov 21st / lower day
- Today there were 4 shot putters in the gym with a coach, very strong guys, but who impressed me the most was this huge 17 year old, who worked up to 85kg on strict press and then up to 180kg squat for an easy set of 1. Amazing genetics on this guy, weights he handles with ease at 17 are which some of us regular people wonāt achieve in a lifetime!
Deadlift kizen
140kg 3x5
140kg amrap x5 - well, shit, looks like I was right, this deadlift volume is too much to recover from, I actually barely got the third set as well. Acording to the kizen program I am now supposed to drop 2,5% and try and build back up, but I will drop 5%, and have to think about the other lower body session, probably will loose the 82ish% rm deads for 5x3 and just do the 5x8 on around 70%.
Interesting how same deadlift and squat volume is not the same on the body, deads are just so damn taxing.
squat
125kg 5x3 - ok technique and weight, especially cause I was wrecked after the deadlifts.
105kg 5x8
Chins
5x6 =30 total
back extensions with bar off the floor
60kg 4x6 - I dont know the name of this exercise, but it felt kind of weird, not like on the videos, I think my back extension is different than those, range of motion is much smaller.
quad and hamstring machine
60kg 4x15/ 30kg 4x15
curls
30kg 3x10 - had no time, but felt like doing at least a bit for the bicep
Fri Nov 24th - Upper day
Couldnāt train in my gym cause of work schedule, so I did a quick 45 minute workout at my home gym today.
OHP kizen
62,5kg 3x5
62,5kg amrap 1x8 - PR, took everything I had though
Bench volume
105kg 2x3
100kg 2x5
95kg 2x6
90kg 2x7
85kg 2x8
- With very short rest breaks. My bench is really weird and weight somehow feels much heavier than it is in the gym.
Pulls
40 total reps - in between bench sets
-Barely found the time to train, 90 minutes before work, a quick shower and I ate while driving to work, lol. Had a very busy day, but I feel great I was able to train, elevate my protein synthesis
2 Likes
Really a big difference for me training at home vs training at gym, weights just seem heavier at home. I guess its just somehow like a motivation issue, even though at home I even have a custom made power rack, which at the gym I donāt.
Sat Nov 25th - Mixed day
My low back has been hurting me ever since deadlift session on Tuesday, but on the squats today I didnāt feel any of it. I really need to check my deadlift technique, I know I fucked up last two reps on the last set of 140kg deadlift that time, thatās when the pain started. Iāll look into it, but for now Iām happy there is no pain during squatting, it is somehow so natural for me. Gotta be careful, 2 years ago I fucked up my back badly and the pain stuck with me for 6 months, even bending down was terrible. Deadlifts are like a woman, canāt do with them, canāt do without them, lol. Enough of me shittin:
squat kizen
122,5kg 3x5
122,5kg amrap x8 - PR again. High bar at least, I think I had it on the low bar a few years ago, but high bar is like a new exercise. Really had to motivate myself for this one. Had some Roy Jones Jr playing for my phone, but the best motivation on Kizen is just thinking that by reaching 8th rep you get to deload next week, donāt reach it and you repeat the weight again.
Didnāt do deadlifts, gonna rest my back.
CG bench
80kg 10,10,9,9,9 supersetted:
Chins
8,8,7,7,6
Barbell skulcrush
40kg 4x10 - harder without the z bar, superset:
20kg plate hammer curl 3x15 - my home gym is not equipped with dumbbells
barbell curl 35kg 8 - too hard after all the chins, 30kg 2x10
20kg plate above head kickbacks 3x15
- havenāt had a direct arm day in a while. Was kind of nice. And get to rest my back a bit till Tuesday. Iāll have to improvise again next week because Iām working all day long on mon and friday, training after a 12 hour long shift is just not possible for me, Iāll probably do mixed session on tuesday and thursday, with not too much volume, then volume a bit on weekend at home.
-Oh, and an arm pump of a bit more than 43cm bicep. Man, got to say, Iām not a huge fan of big arms, well, too big arms, but this actually just looks great on my frame. Gonna have to think about a training block of hypertrophy for my arms some time in the future.
2 Likes
Damn, I usually sit at 39-40 cm relaxed and I have gorilla arms (6ā 7" ish wingspan). I thought my arms looked decent so youāre definitely in the ābig armsā category.
I measure mine flexed, that way they are 41 cm, relaxed probably 2-3 cm less. yesterday I felt a big pump after the workout so wanted to see how much blood flow contributes to the size and there you have it, 2 more cm.
I got most of the arms size in my teens, when I did bro splits with every workout being either a bench or arm workout, Benching much more than I could squat and curling more than I could overhead press, lol
1 Like
