B. Iso-hold Pull-ups 2 x 15 secs + 5, 1 x 15 secs + 4
C. HBT Military press 1 x 8 with 40 + 10 kgs, 2 x 8 with 40 + 15 kgs
D. Dumbbell flyes with 3 secs hold at stretch 3 x 10 with 12,5 kgs DB
E. Iso-hold Alternating dumbbell curls 1 x 10 with 10 kgs DB, 2 x 10 with 12,5 kgs DB
F. Bear-hug carries 4 x 1min with 1 min rest with 40 kgs
I was afraid doing some kind of full body again, I would have trouble feeling the muscles, but no. I guess last year spent doing bro split or using intensity technique to really focus on feeling the muscle and not the weight really have helped me in that regard. As well as doing some high intensity stuff when you have only 1 - 2 sets all-out. So yeah I can really work the muscle despite the low volume each so I’m happy. Soreness is gradually building up but for a week back after a hiatus, I’m really not that sore. Satisfied also with the weight, despite the hiatus and not trying to go too hard (like the military press with 55 kgs, 15 of them hanging uncontrolably!)
All in all, very, very enjoyable program, and I still can get a really good pump like this session. We’ll see in the long term how it fares for strength and size (though I’m in a deficit)
Sooo… really around my 2500. because I forgot my intra (30 carbs which brings the total to 2493 so almost 2500). Though usually I have veggies with my first meal so we should add 50- 100 calories
Calories are good. I should maybe diminish a bit fat and use a bit more carbs and prot (but it’s haaaaard I love faaaat and cooking with oil )
Also damn, the sweet and sour sauce by itself is adding 20 gr carbs
B. Snatch-grip deadlift with 2 secs pauses under knees during concentric and eccentric 2 x 5 with 110kgs, 1 x 5 with 100 kgs
C. Hip thrusts with a 3 secs contraction 3 x 10 with 100 kgs
D. Cable pull-over with a 3 secs contraction 3 x 10 with 30 kgs
E. Pallof press iso-hold 3 x 15 secs + 10
F. Trap-bar carry 4 x 1 min with 1 min rest with 100 kgs
So I think I went a bit too hard here for a “getting back to it”. I could feel myself having a hard time during the deadlifts but my muscle were performing correctly, not like when I used to round. But I might have pushed too hard.
The hip thrusts damn definitely too hard. Last time I did some it was 5 ith four plates. I was thinking I would use 120 kgs eady but no! At the last rep I was squeeeeing every life force in my butt but still failed 2 cm shy of full rom. My ass was completely fried and I would drop from the bench with rumble.
Carries I should drop the weight, my traps were in fire. Because I don’t think I’ll manage when the time for 90 secs of effort 30 secs rest will come…
So I think I’ll use the safer weights next time. Felt a little bit of a strain afterwards
B. DB Savickas press (triple pause) 3 x 5 with 20, 22.5, 20 kgs
C. HBT Squat 3 x 8 with 80 + 20 kgs
D. Iso-hold Unilateral leg curls 3 x 15 secs + 10 with 7, 8, 7 kgs
E. Iso-hold Skullcrushers 3 x 15 secs + 10 with 10 kgs KB
F. Overhead carry 4 x 1min with 1 min rest with 10 - 12 KB
A bit hard to find the ideal weights today. Decided to go next time with the barbell cause DB Savickas press gets awkward to get in position with the heavy DB (plus I failed and mismatched the 22.5 with the 27.5 on the first rep). Same for the squat, I think I was just a pussy, then I put a belt on, become more aggressive and here we go.
Though the HBT squat felt great, really good in my quads. Felt like my quads would fail before my core for once!
Damn the KB skullcrushers really were a tough one as well, and weirdly enough, my right arm was weaker
C. HBT Incline bench press 3 x 10 with 40 + 20, 45 + 20, 45 + 20 kgs
D. HBT Rows 3 x 10 with 70 kgs
E. Lateral raises (hold contraction 3 secs) 3 x 12 with 6 kgs
This monday morning my weight was 87,6 kgs. Looking better but in a week, I’m aware it’s just losing a bit of water and fat in the right places, and gaining back glycogen, water in the muscles.
The squat was reaaaaaaaally hard. No spotter, no belt though, so I might have squeezed 1 more rep. The rest felt good. Not crazy hard, I’m just trying to go harder every week. Not balls to the wall.
HBT rows felt a bit clumsy thought, couldn’t be high enough and I hit once or twice the ground, and wasn’t as leaning forward as I wanted. Still good enough feelings though
B. Incline DB bench (triple pause) 1 x 7 with 30 kgs, 2 x 7 with 27,5 kgs
C. DB romanian deadlift (hold stretch 3 secs) 3 x 10 with 35 kgs
D. Leg extensions (hold contraction 3 secs) 3 x12 with 40 kgs
E. Iso-hold unilateral DB curls 3 x 10 with 10 kgs DB
F1. DB Serratus crunches 3 x 10 with 15 kgs DB
F2. Hollow body holds 3 x 25 secs
The bench was too hard. Last rep was not with super good form so that was not good. But I realized I did 8 reps on the first 2 sets… Last set was good. So yeah, I think the weight was pretty good at 27,5 for 7 reps.
RDL well I toughened up, could have done a little more but it was still very hard. Crazy pump in the forearms as well
Good feeling in the curls, really focusing on it rather than weight.
The leg extensions were a bitch, burning like crazy after the sixth. I really pushed myself gard there
Ugh I still hate abs training, and nothing more than hollow body holds. But they sucked a little bit this evening
C. HBT military press 2 x 10 with 40 + 15, 1 x 9 with 40 + 15 kgs
D. Rear-delt flies (hold contraction 3 secs) 3 x 12 with 4 kgs
E. Iso-hold KB skullcrushers 2 x 20 secs + 10 with 10 kgs KB, 1 x 20 secs + 10 with 12 kgs KB
F. Bear-hug carry 4 x 1 min with 1 min rest, 2 first sets with 40 kgs, 2 last with 60 kgs
Okay! So I think I didn’t warmed enough? Felt a little cold on the chins, but okay.
Satisfied with the pressing, 55 kgs for 10 with the added difficulty of weights hanging aroung is nice. Though the last set I only managed 9
Skullcrushers the last set with 12 was really hard, I actually only managed with the left arm. Which is weird! Last time I started with the left arm, usually my weakest, and found that my right arm actualy had more troubles. This time it’s the opposite! This might be due to outside causes (push too hard the day before, and not great form on the last rep which might have been too much, or just too much effort at work, bad sleep…) because I still have a little bit of pain in my right elbow from the tendonitis from a few months ago.
Anyway, finding the right way is hard. i want to have only one in reserve. Not easy on upper body lifts when 1 kg has more impact. And at the same time I don’t want to go too easy
A. Cable Pull-through (hold contraction 1 sec) 4 x 5
B. Snatch-grip Deadlift (2 secs pause below knees on the way up and down) 3 x 7 with 100 kgs
C. Hip thrusts (hold contraction 3 secs) 3 x 12 with 100 kgs
D. Cable Pull-over (hold contraction and stretch 2 secs) 3 x 12 with 35 kgs
E. Iso-hold Palloff press 3 x 20 secs + 10 per side with 25 kgs
F. Trap-bar carry 4 x 1 min with 1 min rest with 90 kgs
So, deadlifts felt better even though they were 0% fun. Form was good and I was using correctly the muscles. The first pause is really hard. I wanted to try my belt but I realized it’s not in my bag. I must have forgot it monday after squats… I asked the guy at the gym but he didn’t found it in the Lost and found. Though he doesn’t know, he wasn’t here that week so I’ll ask the owner today. Hope he has found it (or that the cameras in the gym actually are useful) because that would suck
Anyway hip thrusts were - 30% fun. My whole glute area was on fire the whole duration of the rest. After set 2 I was in so much agony that 3 people came and asked me if I hurt myself. So I guess I trained hard.
B. Savickas press (triple pause) 2 x 7, 1 x 6 with 50 kgs
C. HBT squat 3 x 10 with 80 + 20 kgs
D. Iso-hold DB flyes (hold contraction 3 secs) 3 x 12 with 12,5 kgs
E. Iso-hold Unilateral leg curl 3 x 20 secs + 10 with 7 kgs
F. Overhead carry 4 x 1 min + 1 min rest with 10 kgs KB
Good session overall. Z press was hard, failed on the last set, but I didn’t want to do one more rep if it was with uglier form.
Squat felt better. Could have used more weight if the goal was tp destroy the quads, BB style but it’s ok. Great form, controlled eccentric, I really liked it. Progress is progress.
Rest is ok. Did went really hard, good sensations.
This morning at 5 I was 89 something kilos… damn! Weighted again after work (I ran everywhere, shat, didn’t drank that much) and then 87 something… Hmm but no wonder. Ate way better, but went out on friday. Hard partying. Anyway high energy and motivation today, Trying to make sleep a priority
Leonidas - Isometric - Day 11
A. Jump squat 4 x 5 with 35 kgs
B. Front squat (triple pause) 3 x 4 with 80, 85, 85 kgs
C. HBT Incline bench press 3 x 8 with 70 kgs
D. HBT rows 3 x 8 with 75 kgs
E. Lateral raise (3 secs contraction) 4 x 12 with 7 kgs
Squat felt great. I slapped on the belt this time. 85 was right where I wanted it to be. One solid rep in reserve. Felt great and solid. Same for the incline bench, getting better and better.
Was getting a really great pump today after the back work. Weight didn’t move but I look better already. Tried some posing for fun, wans’t all bad.
Went really hard with the raises. At true failure on the last set, went all in. Felt good.
Good session! But my right leg was a bit cramped. Thought it was the work and hiking yesterday. But as I stretched I realised it was the hip thrusts. I destroyed my ass. I’m gonna go with 90 kgs this week. I worked too hard. Not worth hurting myself
B. Iso-hold Chin-ups 2 x 25 secs + 5, 1 x 25 secs + 4
C. HBT Military press 3 x 8 with 45 + 15 kgs
D. Rear-delt Flyes (hold contraction 3 secs) 1 x 12 with 4 kgs, 3 x 12 with 5 kgs
E. Iso-hold Skullcrusher 3 x 25 secs + 10 with 10 kgs KBs
F. Overhead Carry 5 x 1 min with 1 min rest with 10 kgs KBs
Chins are still hard which means I’m still not lean enough ahah. Happy with the weight on military presses. I could feel I would use my whole back during the sets.
Great feelings on the flyes. I used to have lots of trouble to feel the rear delts. The holds help a lot.
Skullcrushers I only did 3 sets, my arms were completely fried so I didn’t see any need for the fourth. Never felt my tris like that, it was great
A. Explosive pull-through (hold contraction 1 sec) 4 x 5
B. Snatch-grip Deadlift (2 secs pause under knees on the way up and down) 1 x 4 with 110 kgs, 2 x 4 with 120 kgs
C. Hip thrusts (hold contraction 3 secs) 3 x 12 with 90 kgs
D. Cable pull-over (2 secs hold at stretch and contraction) 4 x 12 with 30 kgs
E. Iso-hold Palloff press 2 x 25 + 10 with 25 kgs
F. Bear-hug carry 5 x 1 with 1 min rest with 40 kgs
Well, tried the belt on the deadlift but yeah, really it sucks for snatch grip and my built. So it didn’t feel great, might have actually worsened my bracing and positioning.
Went way easier with the hip thrusts, brought in closer my feet, tried techniques variations. it still burned like crazy.
Rest was easy, Pallof press though my oblique were instantly burning
Was a bit depressed today about work and everything and my head was really elsewhere. So I started actually with Jump squats and HBT squats (which I’m arent supposed to lol) because I was in the moon ahah. Did 8, 8 and 10 at 90 + 20. I could have done more If I wanted to destroy my quads. But the spotter she tried to help me at the 8th rep and I was distracted and I let my knees cave in a little bit more than I wanted. Anyway no need to destroy myself, just ahrder every week. BTW really happy with the weight. Was never a fan of higher reps squats. Never used this weight for these reps, even less with high bar and hanging band. i wonder if It would be good to try low bar again sometimes?
Anyway so I did afterwards what I was meant to do, push presses then Z press (3 x 5, triple pause, with 60 kilos).
Then Leg curls, DB flyes with 3 secs stretch) (3 x 10 with 15 kgs DB) then overhead carries.
Good session.
But my legs have been a bit cranky these last two weeks. I havespent really not enough time stretching, barely. It’s probably that. And I’m fucking tired like crazy half the week. I just can’t stand this job and the lack of sleep anymore
C. Close-grip Bench press (pure eccentric) 3 x 1 with 10 secs eccentric wkth 100, 105, 105 kgs
D. Cable rows (5 secs eccentric) 3 x 6 with 60 kgs
E. Lateral raises (302 tempo) 3 x 10 with 5, 6, 6 kgs
F. Sled pull 4 x 75 secs with 45 secs rest
G. 15 min cycling
On to the eccentric phase. Jumps felt good I was flying! But I might have warmed up too much, too fast. I’m happy with the squat. Form was pristine. Feeling really confident despite the fact that my legs have been a bit achy and stiff (low back as well) these last 10 days. These past few weeks I’ve skipping a lot of stretching, I’m gonna have to be more serious with, as well as easy cardio for recovery.
Bench felt super good. Actually on the first rep the spotter had not understand and did not help me get the weight up. But it still flew up! Feeling super strong and confident.
Back work nothing to say, always been my forte.
Raises felt almost easy. Gonna have to use heavier weight
B. Floor press (5 secs eccentric) 3 x 4 with 90 kgs
C. Snatch-grip Romanian deadlift (3 secs eccentric and concentric) 3 x 6 with 120 kgs
D. Reverse-grip EZ bar Curls (5 secs eccentric) 3 x 10 with 20 kgs
E. Leg extensions (2/1 technique) 3 x 6 per leg with 40 kgs
F. Cable crunches + Roman chair crunches (both slow tempo) 3 x 10 + max with 70 kgs
G. Elliptical 15 mins
I think I might have used a little bit too much weight on the RDL and floor press, but maybe it’s just aclimating to the new exercise? I’ll try next week with 5 kgs less (but 2 more reps…) My abs, whole core was working so hard during the RDL, I could feel it like never.
Nothing much to say about the rest. Curls felt really great. Extensions a little bit easy. And my calves are sore now from elliptical (getting back to cardioooo) but it felt good
Nice work. I have always wanted to try floor presses, but I have never done them nor have I ever seen anyone do them in real life. Presumably for fear of looking stupid?
I’ll film some next time then. I introduced my brother to this movement a few years ago and he swears by them (he trains at home without a proper bench).
These are great for triceps. Also the fact that you start from a dead-start (I pause 1 sec) forces you to engage everything correctly at once, like a pause squat or a properly done sumo dead.
Precisely one guy when I did this at that session said “you know there’s a bench just there”
I have done many exercises that could be considered looking stupid, and some guys at the gym used to make fun of me for doing some stuff (like shoulders movement for warm-ups) but who cares? Zercher squat or even deadlifts when my hands were in a cast, floor presses, HBT work, Fazrmer’s walks or other carries… And even some less silly exercises like o-lifts or what sometimes made people look at me weird. But now that I look a bit like something, people don’t really make fun and ask me stuff about it. Funny right, light Greg Doucette said, if you look hot or jacked people are more inclined to believe you, even if its bullshit, while people usually disregard advice from a smart but looking like shit guy
Haha, yeah. I am not against looking stupid, was just using it as a possible reason why people probably don’t do them. I might give it a try one day. Worst that can happen is a bunch of people thinking to themselves “why is that old guy laying there trapped under what looks like 80kg and should I go help him or just report it to the front desk”.
B. Deadlift 3 x 4 (slow accentued eccentric) with 130kgs + 30kgs
C. Pull-ups (pure 10 secs eccentric) 3 x 1 with 10, 20, 30 kgs
D. Dumbbell V - press (4-5 secs eccentric) 3 x 6 with 20 kgs
E. SSB good morning (4-5 secs eccentric)3 x 8 with 60kgs
F. Bear-hug carry 4 x 75 secs with 45 secs rest with 40 kgs
G. 15% incline walk 15 min
Damn had not deadlifted in a while, hook grip was a bit painful, and my lower back took a serious beating from the 5 secs 160kgs eccentrics. We’ll see next week. No soreness or anything afterwards though.
V-presses (neutral supi grip) felt challenging to my shoulders stability, but good recruitment. Would feel I could get injured with heavier weight though or bsd form, tough on my left side.
30kgs was a good weight for the pull-ups. Previous sets were too easy. Good mornings were destroying my core. Terrible sensations.
Carries feel too easy with 40 but 60 is too hard so I don’t know…
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