Demigod before 35 (Aldebaran)

Training Training Logs
261

Leonidas - Eccentric - Day 19

A. Drop and catch front raises 4 x 8 with 20 kgs

B. Push press (5 secs eccentric) 3 x 4 with 80kgs

C. Front squat (Pure eccentric - 10 secs) 3 x 1 with 120 kgs

D. Glute ham raises (slow eccentric only) 3 x 8

E. Cable chest flyes (5 secs eccentric) 3 x 10 with 15 kgs

F. Overhead carry carry 4 x 75 secs with 45 secs rest with 10 kgs KBs

G. Rower 15 min

Good session. Push presses felt really tough but manageable. The last set was the best. I have to get back into the groove of it. Might have forced too hard there, my tris were in agony.

Front squat were quite tough as I was digging in the hole. Really good sensations in my quads actually.

Flyes proved deceptively hard and fot a really good feeling.

I did the GHR on a weird apparatus made for that, using a TRX band for balance and easing the exercise. I tried nordic hammer curl but NOPE. Hammies felt like they were going to rip off, or cramp, and couldn’t have a good enough ROM.

Overhead carries ar really tough, but they feel good I think for muscle building. The whole shoulder girdle and tris are on fire, you really have to push through like a madman

1 Like
262

Leonidas - Eccentric - Day 20

A. Depth jumps 3 x 4

B. Squat (5 secs eccentric) 3 x 6 with 100 kgs

C. Close-grip Bench press (pure eccentric) 3 x 1 with 7 secs eccentric with 110, 115, 120 kgs

D. Cable rows (5 secs eccentric) 3 x 8 with 60 kgs

E1. Lateral raises (302 tempo) 2 x 12 with 6 kgs

E2. Face-pulls (5 secs eccentric) 2 x 12 with 15 kgs

F. 15 min cycling

So I couldn’t train on wednesday this week so I put some of the exercises on that day on others days of the week.

Slow eccentrics on big exercises are tougher that it might seem. Only 100 kgs on the squat. But I’m satisfied with the form and all, and wasn’t too hard.

Really happy with the close grip though. On the first set the spotter didn’t know he had to help me as well so I did it alone, and it actually went up super fast! Really shocked! I think I might even have 120 on close grip in me! Really impressed with the upper-body gains in strength. I still have to be patient before testing though.

Cable rows were really hard and good. Pushed myself to true failure almost. Shoulders still a little bit easy. Though I really fatigued myself on the lateral raises, it became reaaaally hard on the concentric, a never experienced feeling, to have to raise it so slowly and difficulty, with a burn

2 Likes
263

I find i can move more weight with the close grip. Love that lift man. One of my favourites for sure

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Yeah over the years I experimented with several grip width but I found closing in a bit felt better and safer. Though I’m slightly less strong with close grip (maybe too much ROM with my long arms)

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Leonidas - Eccentric - Day 21

A. Depth push-ups 3 x 8

B. Floor press (5 secs eccentric) 3 x 6 with 85 kgs

C. Snatch(grip Romanian deadlift (3030 tempo) 3 x 8 with 110 kgs

D. Reverse-Grip EZ bar Curls (5 secs eccentric) 3 x 12 with 20 kgs

E. Leg extensions (2/1 technique) 3 x 8 per leg with 40 kgs

F. Cable crunches + Roman chair crunches (both slow tempo) 3 x 10 + max with 70 kgs

F. 15 min rower

@Cyrrex I had filmed myself but apparently I deleted the video before uploading it on my PC. I’ll record it tomorrow.

It was a touch one, I did well to use a little bit less on the first two exercises. RDL are really destroying my core like crazy.

The curls were reaaaaally hard as well. Ugh I said I was going to do a program in which I would do only things that I like. Right! For now this this is 90 % suffering 0% fun. Every set is ultra long and super hard. But I don’t know, I feel I cannot go easy anymore. Maybe because I know I that I won’t have gainz otherwise. Can’t wait to go the concentric phase. But boooo mechanical drop sets of death await me…

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Fuck I have lots of cobwebs to undust

Leonidas - Eccentric - Day 21

A. Kettlebell swings 4 x 8 with 35kgs

B. Deadlift 3 x 6 (5 secs eccentric) with 130kgs

C. Pull-ups (pure 7 secs eccentric) 3 x 1 with 40 kgs

D. Dumbbell V - press (4-5 secs eccentric) 3 x 8 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

Figured out as since I usually just drop the weight on deadlifts, doing overloaded eccentrics was too much. Haaaard to recover, not there yet. So I just did slow eccentrics this time. Nothing much to say about the rest.
Surprisingly enough these slow pull ups provides really good lats sensations

Leonidas - Eccentric - Day 22

A. Drop and catch front raises 4 x 8 with 20 kgs

B. Push press (5 secs eccentric) 3 x 6 with 75 kgs

C. Front squat (Pure eccentric - 7 secs) 3 x 1 with 130 kgs

D. Glute ham raises (slow eccentric) 3 x 8

E. Cable lying chest flyes (5 secs eccentric) 3 x 10 with 15 kgs

F. Overhead carry carry 4 x 75 secs with 45 secs rest with 10 kgs KBs

G. Elliptical 15 min

Push-press are tough, I reduced slightly the weight, or else I can’t maintain the 5 secs eccentric.
Not used to glute ham raised, starting to recruit the hammies better.

These chest flyes though, damn! Never felt my chest like that. When the concentric becomes so hard daaamn. So much tension! I love these! After only one set my pecs are so full of blood

2 Likes
267

Leonidas - Eccentric - Day 23

A. Depth jumps 3 x 4

B. Squat (5 secs eccentric) 3 x 3 with 120 kgs

C. Floor press (5 secs eccentric) 3 x 3 with 95, 90, 90 kgs

D. Snatch-grip Romanian Deadlift (3030 tempo) 3 x 5 with 130 kgs

E. Cable rows (5 secs eccentric) 3 x 5 with 70 kgs

F. Sled pull 4 x 75 secs with 45 secs rest

G. 15 min cycling

I was really too tired monday so I did a frankenseined session on tueday. Worked too much, slept too little. I honestly cannot remember if I used 120 or 130 on the squats but 130 rings my bell. I tried low bar on the last set but it felt exactly like it used. A bit stronger but I relaly feel like folding in half (I’m tall), feeling it mostly in the hips. Honestly I think I prefer high bar now, I can keep a good form even on max effort (on low my hips usually shoot up) and I target more my quads.

Floor press 95 was a bit too much. Snatch DL felt better though even though heavier. All this heavy work left me a bit drained, but fortunately I slept like 9h a night these last 5 days, so, great.

Leonidas - Eccentric - Day 24

A. Explosive Inverted rows 4 x 8

B. Pull-ups (5 secs eccentric) 3 x 5

C. Dumbell V-press (5 secs eccentric) 3 x 5 with 25 kgs

D1. Lateral raises (3030) tempo 2 x 10 with 7 kgs
D2. EZ-bar cable fac-pulls (5 secs eccentric) 2 x 12 with 20 kgs

E1. Preacher EZ bar reverse curls 2 x 12 with 25 kgs
E2. EZ bar french press (5 secs eccentric) 2 x 12 with 25 kgs

F. Bear-hug carry 4 x 75 secs/45 secs with 40 kgs

G. Rower 15 mins

So I did some catching up in this session as well. Did regular slow eccentric pull-ups because getting more weight on me was a hassle. Good feelings in the lats, kept a pristine form. Satisfied with the weight on the V-press.

Really pushed myself like a madman on the arms, it felt good.

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A. KB swings 3 x 8 with 40 kgs

B. Deadlift 100 reps with 100 kgs in around 7:45 min

C. Good morning 2 x 8 with 60 kgs

D. Glute-ham raise 3 x 8

E. Cable Pull-downs (3030 tempo) 3 x 12 with 30 kgs

F. 15 min incline walk

Still some catching up to do. This was the day I did the 100 x 100 challenge. As expected my session was then less intense.

So I can’t go heavier on the swings, no heavier KB or DB here.

The challenge was tough, sure but okay. Didn’t felt much worse than the burpees I did recently, but way more taxing. I think doing sets of 5 is the smartest, most efficient option. I remember in crossfit when we had 300 reps at 80 kgs by team of two to do, I started first with sets of 20/15, but then we reduced to 10. At the end we agreed that it was even still too high so I tried with five and here we go.

Obviously it took a heavy toll on my glutes on lower back. Only two measly sets of good mornings, I could feel my whole abs contract like crazy. Really tough. Skipped the trap-bar carry as well, this was enough cardio as it was lol

4 Likes
269

Nice on the 100 x 100.

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270

Genuinely impressed to see more work after the 100 x 100 set

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It was hard but it wasn’t that hard. I wasn’t panting on the floor. But yeah I didn’t go really hard in the following lower bodies exercises in that session, and my lower back was sore for two days afterwards

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A. Drop and catch front raises 3 x 8 with 20 kgs

B. Push press (5 secs eccentric) 1 x 2 with 90 kgs, 2 x 3 with 85 kgs

C. Front squat pure eccentric 5 secs 3 x 1 with 140 kgs

D. Lying cable flyes (5 secs eccentric) 3 x 12 with 15 kgs

E. Leg curls (2/1 technique) 2 x 6 per leg with 25 kgs

F. Overhead carry 4 x 75 secs/45secs with 10 kgs KB

G. Elliptical 20 min

Push presses were really hard. Probably my core and back were fatigued from the 100 x 100 the day before. I lowered the weight or I felt I couldn’t have lowered in 5 secs

These cable flyes lying damn I’ve never felt my pecs like these I love them! Found some really good sensations with the program

KB overhead carries are still horribly tough but I’m sure they are good for my body

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Saw 100x100 deadlift, was initially wondering who found time to do 10,000 deadlifts

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I wouldn’t even do that with the bar!

Leonidas - Concentric - Day 26

A. Cycling 10 mins

B. Seated broad jumps 3 x 4

C. Squat clusters (2 + 2 + 1) with 130 kgs

D. Chest mechanical drop set DB press + DB Incline press + DB bench press 2 x 8 + max + max with 25 kgs DBs

E. Cable pullovers + Incline cablle pullovers 3 x 10 + max with 40 kgs

F. Burpees to box jumps 4 x 10/ 45 secs rest

G. Cycling 15 mins

Legs felt really good actually. Got a bit greedy with the squat I think, I had not done regular squats or at this weight in some time so… Some reps felt really good but the general whole felt hard. Second set I just tried the regular 1+1+1+1+1+1 clusters but honestly I felt like I could have continued a lot. So I don’t know. Probably it was just too heavy to dive in like that, and mental as well. i’ll try with a spotter next week.

Mechanical drop sets… Hmmmmm On the first set I did 8 + 15 + 6, second was more 7 + 8 + 4. I dieeeeeeed. Felt great though and I really went to failure both times

Same for the cable pullovers, my lats were burning like crazy

I hate cardio but actually I like it 10 mins beforehand, really warms me up nicely

Oh, and the burpees to box jump… horrible. Cardio felt worse than after the 100 x 100 deadlifts (even though way less taxing neurally)

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Leonidas - Concentric - Day 27

A. Elliptical 10 mins

B. Med ball chest press 3 x 6

C. Bench cluster (2 + 2 + 2) with 100, 100, 95 kgs

D. RDL mechanical drop set RDL with elevated toes + RDL + Wide stance RDL 2 x 8 + max + max with 40 kgs DBs

E. Leg extension (double contraction) 3 x 10 with 40 kgs

F. Wall ball 4 x 12/ 30 secs rest

G. Elliptical 15 mins

I was still a bit greedy on the bench since I haven’t done it in some time, shouldn’t have done 95 from the start.

On the second RDl drop set my hands failed before my hammies so I’ll use straps next time. That was 8 + 10 + 3 reps

Nothing much to say here. Not too tough of a session. Usual burning legs with extensions. Wall balls with the 10 kgs ball weren’t that hard I’ll bump up to 15 reps

1 Like
276

Leonidas - Concentric - Day 28

A. Rower 10 mins

B. Med ball Slam 3 x 6

C. Pull-up clusters (2 + 2 + 2) with 10, 20, 20 kgs

D. Shoulder mechanical drop set : BTN press + Military press + Push press 2 x 8 + max + max with 50 kgs

E. Shoulder 3 - way raise 3 x 8 with 8 kgs DBs

F. Rower 2 x 500 m

G. Bear-hug carry 3 x 90 / 30 secs with 40, 60, 40 kgs

H. Rower 15 mins

Pull-ups were tough but I kept a good form.

The shoulder drop sets were tough as well and I really torched my delts and tris. Wouldn’t imagine the push press would be easily this hard.

The bear hug carries are still annoying because 40 is too light and 60 too hard. i’ll try with 2 20 plates and one 10 but I feared it will be really hard to carry

Being more serious on the diet is paying off. This monday I switch to really strict

1 Like
277

Leonidas - Concentric - Day 29

A. Rower 10 mins

B. Med ball Overhead toss 3 x 6

C. Deadlift clusters (2 + 2 + 2) with 150 kgs

D. Back mechanical drop set : Forward lean cable rows + Cable rows + Backwards lean cable row 2 x 8 + max + max with 60 kgs

E. Leg curls (double contraction) 2 x 10 with 20 kgs

F. KB swings 4 x 15/30 secs rests with 32 kgs

G. DB carry 3 x 90 / 30 secs with 40 kgs

H. Incline walk 15 mins

Nothing much to say here. The deadlifts were easy. So everything was easy actually. But the rows, I used a wide neutral grip apparatus but I could feel my lats as much so I’ll go back to a close grip. Was raining so I just used DB farmer’s walk

Leonidas - Concentric - Day 30

A. Elliptical 10 mins

B. Med ball Push press 3 x 6

C. Military press clusters (2 + 2 + 2) with 65 kgs

D. Legs mechanical drop set : long stride lunges + short stride lunges + DB squats 2 x 8 + max + max with 30 kgs DBs

E. Pec deck (double contraction) 2 x 10 with 65 kgs

F. Thrusters 4 x 10/30 secs rest with 40 kgs

G. OVH carry 3 x 90 / 30 secs with 10 kgs KBs

H. Elliptical15 mins

Much tougher session. The first cluster was at 70kgs. I immediately dropped to 65 for the following 4 reps because I thought there was no way I could do it. Indeed it was hard.
Lunges are horrible as usual. I have one foot in varus, the other in valgus. One hip is not as mobile as the other. So I have shit balance. I was faaaar from true failure but honestly it was enough for this session. My ass was destroyed for 3 days. last set was 12 + 6 + around 10. I have to do more next time that is all.

Not the first time I do pec deck like but I canr eally feel my pecs much before than ever. Really, this program has increased my mind muscle connexion tremendously, for I don’t know what reason. I can destroy my pecs just like that, and feel them like never. Awesome!

The thrusters are still an absolute nightmare but waaaaay easier than the last time I did these with 40 kgs (if I ever used 40), so there is certainly progress

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Leonidas - Concentric - Day 31

A. Cycling 10 mins

B. Seated box jumps 3 x 4

C. Squat clusters 3 x 2 + 2 + 2 with 130 kgs

D. Chest mechanical drop set DB press + DB Incline press + DB bench press 2 x 8 + max + max with 25 kgs DBs

E. Cable pullovers + Incline cablle pullovers 3 x 12 + max with 40 kgs

F. Burpees to box jumps 4 x 10/ 45 secs rest

G. Cycling 15 mins

So. Nothing much since last week. Squats were easier though and I did 3 x 2+2+2 no problemo

A friend spotted me on the drop sets and I went to insane level, I think I even went too hard. Last rep he slightly helped me move it to almost lock out and I stood there, forcing for 3 secs, but impossible. Even with his help. Nothing left in my arms. Great chest DOMs afterwards though.
Cardio was easier again

The biggest guy in the gym by far (really nice dude, obviously on gear, huge, benches 160kgs for reps) came to ask me for advice so I think I’m not so bad

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Leonidas - Concentric - Day 32

A. Elliptical 10 mins

B. Med ball chest press 3 x 6

C. Bench cluster (2 + 2 + 2) with 100 kgs

D. RDL mechanical drop set RDL with elevated toes + RDL + Wide stance RDL 2 x 8 + max + max with 40 kgs DBs

E. Leg extension (double contraction) 3 x 12 with 40 kgs

F. Wall ball 4 x 12/ 30 secs rest

G. Elliptical 15 mins

Same here, bench was stronger than last week, which is good. Pushed myself harder on the RDl. Used the straps on the second set which helped a lot. Wall balls pretty easy as well. Nothing remarkable here

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A. Rower 10 mins

B. Med ball Slam 3 x 6

C. Pull-up clusters (2 + 2 + 2) with 20 kgs

D. Shoulder mechanical drop set : BTN press + Military press + Push press 2 x 8 + max + max with 50 kgs

E. Shoulder 3 - way raise 2 x 10 with 8 kgs DBs

F. KB swings 4 x 15 / 30 secs rest with 32 kgs KB

G. Bear-hug carry 3 x 90 / 30 secs with 50, 40, 40 kgs

H. Rower 15 mins

Pull ups were slightly easier but not as much as bench or squats.

The shoulder work was hard and rewarding at the same time. Great pump, great burn. Really pushed hard.

The KB swings were too “easy” so I’ll bump to 40 kgs next week.

The carries felt bad with 50 kgs, the little 10 kgs plate was just pushing inside my belly and was preventing me to breath/really uncomfortable