Hang in there man, you’re doing great.
[quote]Burst wrote:
Hang in there man, you’re doing great.[/quote]
Thank you good sir ! 2 days left to backing off all the super volume 
Week 3 - Day 4
10-12 Reps / 90 sec Rest
Seated Military Press:
Warmup Sets: Bar *5, 40kg *5, 50kg *3
Set 1: 70kg *10 (HUGE jump hooray !)
Set 2: 65kg *9
Set 3: 60kg *7
Set 4: 55kg *11
Set 5: 50kg *10
Reverse Grip Bench Press:
Warmup Sets: Bar *5, 40kg *5, 50kg *3
Set 1: 65kg *8
Set 2: 60kg *11
Set 3: 55kg *7
Set 4: 50kg *9
Set 5: 45kg *11
Sumo Deadlifts:
Warmup Sets: 60kg *5, 70kg *5, 90kg *3
Set 1: 100kg *12
Set 2: 90kg *8
Set 3: 80kg *6
Set 4: 70kg *3
Had to stop my lower back was on FIRE, never felt such bad pain before, even lying on the bench it took 5 minutes to stop being in agony !
I REALLY can’t do Deadlifts in between 2 Squat Days it’s just not possible, bad thing about being a beginner 
Feel like a zombie today, woke up 4 times last night and took ages to get back to sleep, my body feels like shit not at ALL like the 1st 2 weeks.
Just today and tomorrow left think i may leave the gym off till very late tonight and go to bed when i get home try get some energy back UGH
I don’t think i could have picked a harder program to start on if i tried LOL roll on the 3 weeks of more PR’s and more
rest !
Week 3 - Day 5 - 90 Sec Rest - 8/10 Reps
DB Row:
Warmup Sets:22kg *5, 26kg *5, 30kg *3
Set 1: 34kg *10 ← Extra 4kg !
Set 2: 32kg *10
Set 3: 30kg *10
Set 4: 30kg *9
Set 5: 30kg *8
Did the same weight last 3 sets, so i wouldn 't have to go hunting DB’s all over the place!
Incline Bench
Warmup Sets: Bar *5, 40kg *5, 60kg *3
Set 1: 65kg *10 (Couldn’t decide on 65 or 70kg went with 65 and got the reps good deal !
Set 2: 60kg *10
Set 3: 55kg *9
Set 4: 50kg *9
Set 5: 50kg *9 ← what the hell is with the 9th rep ever since i started !
HS Calf Raise:
Warmup Sets: 35kg *5, 65kg *5
Set 1: 90kg *10
Set 2: 85kg *10
Set 3: 80kg *10
Set 4: 75kg *10
Set 5: 75kg *9
EZ Bar Curls:
Warmup Sets: +5kg *5, +10kg *5
Set 1: +22.5kg *6 ← HELL YA
Set 2: +20kg *8 (Swung last 1 !)
Set 3: +17.5kg *7 (Swung last 1 !)
Set 4: +15kg *9 (Swung last 1 !)
Set 5: +12.5kg *9
SO hard to stop yourself swinging it up when you fail lol.
1 Day left on Week 3, went to sleep for an hour seemed to revive me feel ok now !
Damn you are really naturally strong on military presses.
How are you m.pressing the same as what you incline bench? Crazy.
[quote]Goodfellow wrote:
Damn you are really naturally strong on military presses.
How are you m.pressing the same as what you incline bench? Crazy.[/quote]
I’m alot stronger Seated than standing for some reason as you will see my standing day today was a load of shite !
To be honest im trying to progress them all together lol so i didn’t know one body part was meant to be stronger As it is i’m adding 2.5/5kg to every upper body exercise, and 10kg to every lower body exercise so i’ll keep going till one of them stalls.
Call back when supergrowth ends in 3 weeks might be a different story (hopefully not :P)
Thanks for stopping by !
FINALLY finished Week 3 LOL
I thought i would never get there
This workout was THE hardest ever, i was completely drained going in, even 2 Red Bulls couldn’t shake this crappy feeling.
I left the gym and came back an hour later and felt somewhat better so on i went
The Military Press went CRAP once i got to 5 reps i was screwed couldn’t do anything.
Then the Close Grip Bench Press, my god tried a new PR got 3 reps lol and i nearly beheaded myself i couldn’t control the descent at all thank god for spotters !
Squats i was so pissed at that stage i put on an extra 10kgs/ 22lbs lol onto my previous PR and spent 5 minutes trying to get myself to lift it !
Finally took it off and off i went no bothers with the Squats lol think my lower body can handle alot more than my upper body !
So all in all half terrible/ half good but it’s OVER lol onwards to the 3 week layoff more PR’s coming !
Week 3 Day 6: 90 sec rest 8-10 reps
Military Press Standing:
Warmup Sets: Bar *5,50kg *4,60kg *2
Set 1: 65kg *5 ← AHEM stupid ass weight
Set 2: 60kg *5 ← Dear lord the expletives coming out of my mouth at that stage LOL
Set 3: 55kg *5 ← This stage i was livid with anger LOL guy next to me must have been worried
Set 4: 50kg *5 ← …
Set 5: 45kg *8 ← Bloody finally something above 5 !
Close Grip Bench Press:
Warmup Sets: Bar *5, 40kg *5, 60kg *3 (This was heavy i was WORRIED!)
Set 1: 75kg *3 ← Now really WTF got 70kg *7 last week what a DISGRACE
Set 2: 65kg *7 ← Dropped it by 10kg just to try salvage this exercise
Set 3: 60kg *6
Set 4: 55kg *10 ← YAY 1st ten of the day (sarcasm)
Set 5: 50kg *6 ← feck sake
Back Squat:
Warmup Sets: Bar *10, 60kg *5, 80kg *3, 100kg *3
Set 1: 120kg *8 ← Put on alot of weight lol trying to redeem this day 
Set 2: 110kg *7
Set 3: 100kg *9
Set 4: 90kg *8
Set 5: 80kg *8
Redeemed somewhat i was wrecked LOL, i must admit Abs just got the middle finger lol no f*cking way was i going doing them i just went home !
Week 1 to Week 3 Progress in Weights
Military Press Standing 35kg *15 <<—>> 65kg *5
Seated Military Press 50kg *12 <<—>> 70kg *10
Close Grip Bench Press 45kg *15 <<—>> 75kg *3
Reverse Grip Bench Press 50kg *12 <<—>> 65kg *8
Back Squat 80kg *15<<—>> 120kg *8
Sumo Deadlift 82.5kg *11<<—>> 100kg *12
Barbell Curls The bar! 20kg *10<<—>> 30kg *6
EZ Bar Curls +10kg *12<<—>> +22.5kg *6
DB Rows 18kg *15 <<—>> 34kg *10
New Back Exercise ***
HS Calf Raise 55kg *15<<—>> 90kg *10
Calf DC Style 45kg *12<<—>> 60kg *12
Bench Press 50kg *12 <<—>> 70kg *12
Incline Bench 45kg *15 <<—>> 65kg *10
[quote]SmallToBig wrote:
Week 1 to Week 3 Progress in Weights
Military Press Standing 35kg *15 <<—>> 65kg *5 [/quote] You don’t want to compare your high rep to your low rep sets on exercises done twice a week 
Doesn’t make much sense. Compare your best first week 13-15 rep set here to your third week’s best 13-15 and the same with the lower rep sets. [quote]
Seated Military Press 50kg *12 <<—>> 70kg *10
Close Grip Bench Press 45kg *15 <<—>> 75kg *3 [/quote] 3? [quote]
Reverse Grip Bench Press 50kg *12 <<—>> 65kg *8 [/quote] Is this smith or free-weight? [quote]
Back Squat 80kg *15<<—>> 120kg *8
Sumo Deadlift 82.5kg *11<<—>> 100kg *12
Barbell Curls The bar! 20kg *10<<—>> 30kg *6
EZ Bar Curls +10kg *12<<—>> +22.5kg *6
DB Rows 18kg *15 <<—>> 34kg *10
New Back Exercise ***
HS Calf Raise 55kg *15<<—>> 90kg *10
Calf DC Style 45kg *12<<—>> 60kg *12
Bench Press 50kg *12 <<—>> 70kg *12
Incline Bench 45kg *15 <<—>> 65kg *10[/quote]
Meh just for myself i like looking at the difference
And yes “3” lol i damn near killed myself ! Today just sucked donkey balls as you can see written above lol if it wasn’t for the spotter i’d be headless right now, i got half way down lowering it and dunno what happened arms just caved bar damn near fell on my neck but the spotter caught it.
The Reverse Grip i “think” was in the Smith i go at an awkward time of the day and if i don’t see someone i can trust i just use the Smith Machine lol. Also with the Rev Grip it’s pretty damn difficult to take it out, you have to WWAAYYY arch out then try bring your ass back to the bench if that makes sense, i can’t find an easier way of doing it.
Not gay but did you take before pictures to compare with your recent progress? Be interesting to see.
[quote]Fuzzyapple wrote:
Not gay but did you take before pictures to compare with your recent progress? Be interesting to see.[/quote]
Saw no point in taking photos at the start lol there was nothing to look at
At the end of every 6 week Ramp i’ll be posting some pictures, 3 weeks of growth to do, hopefully people will be able to tell i lift weights LOL
Off out now to enjoy a massive steak
Friggin deserve it after this week !
[quote]SmallToBig wrote:
Meh just for myself i like looking at the difference
And yes “3” lol i damn near killed myself ! Today just sucked donkey balls as you can see written above lol if it wasn’t for the spotter i’d be headless right now, i got half way down lowering it and dunno what happened arms just caved bar damn near fell on my neck but the spotter caught it.
The Reverse Grip i “think” was in the Smith i go at an awkward time of the day and if i don’t see someone i can trust i just use the Smith Machine lol. Also with the Rev Grip it’s pretty damn difficult to take it out, you have to WWAAYYY arch out then try bring your ass back to the bench if that makes sense, i can’t find an easier way of doing it.[/quote]
I posted that vid of Jason W. doing Smith RGB in some other thread where (I think) you asked me about wide-rgb and in-human presses… Check out how he does it.
Ok cheers (as always :P)
[quote]Cephalic_Carnage wrote:
I posted that vid of Jason W. doing Smith RGB in some other thread where (I think) you asked me about wide-rgb and in-human presses… Check out how he does it.
[/quote]
Turns out his RGBP goes out nearly as far as mine so i’ve been doing it right (phew)
I might try the In-Human Press today, but i don’t know if i should trade out the standing or seated M. Press… my standing seems to be getting “stuck” whereas my seated is still pulling away.
So anyone out there is Standing or Seated better ?
SSOooooo onto Week 4
Week 4 - Day 1 - 180 Second rest (yes it’s right) - 13/15 Reps
DB Row:
Warmup Sets:28kg *5, 32kg *5, 34kg *3
Set 1: 36kg *15 (REALLY pushed this weight up it’s skyrocketing)
Set 2: 36kg *15
Set 3: 36kg *15 (Right hand side) 13 (Left hand side)
Incline Bench
Warmup Sets: Bar *5, 40kg *5, 60kg *3
Set 1: 70kg *10 (Ya i know i should have dropped but i thought i might get more still 70kg !)
Set 2: 70kg *10
Set 3: 70kg *8
HS Calf Raise:
Warmup Sets: 35kg *5, 65kg *5
Set 1: 95kg *15
Set 2: 100kg *12
Set 3: 100kg *13
EZ Bar Curls:
Warmup Sets: +10kg *5, +15kg *3
Set 1: +22.5kg *8 ( Ya i way overshot it but i tried :P)
Set 2: +20kg *12 (hell ya !)
Set 3: +20kg *6 (Don’t ask as i don’t know !)