Smith hack squat - mTor
50,0kg 8
Incline bench - 6-8-10 drop set
90,0kg 6
70,0kg 8
50,0kg 10
Victory raise with light green band - mTor
2x3,0kg 8
These where fuckin’ brutal.
Cable rope pushdown - 6-8-10 drop set
50,0kg 6
35,0kg 8
20,0kg 10
Starting a two-week lighter deload block no. Lower back seems to be agitated as hell for some reason so I’ll drop rehab sumos for a while now.
Lat pulldown - Double rest pause
60,0kg 6 + 3 + 2
Rear-delt cable fly - 6-8-10 drop set
15,0kg 6
10,0kg 8
5,0kg 10
DB curl - Double rest pause
17,5kg 6 + 3 + 2
All movements were done pretty light but they felt really good. I tried to emphasize the slight pause and hard squeeze in the end of the positive phase of each rep.
Light week
Hack squat
50,0kg 6
Paused bench press
90,0kg 6
DB side raise with a pause on top
9,0kg 6
Cable triceps pullover
50,0kg 6
Light week
Lying leg curl
50,0kg 6
J-pull
80,0kg 8
Chest-supported EZ row
70,0kg 6
Preacher curl
20,0kg 8
Rehab work and abs was done in the beginning and the end of the workout.
Yesterday’s work
Leg extension
50,0kg 6
Chesticles with cables
40,0kg 6
DB Arnold press
25,0kg 6
Triceps pullover with cables
50,0kg 6
Unilateral kettlebell SLDL
28,0kg 6
Lat pulldown
80,0kg 6
Cable high row
70,0kg 6
DB hammer curl
25,0kg 6
I’ll ditch hammer curls after this point. My forearms get plenty of work as it is and I’ll probably have to add in loaded hangs as a part of my rehab routine. For some reason my forearms actually feel really under-recovered apart from all other muscles even during this light week.
Hack squat - mTor
40,0kg 8
Smith incline bench
77,5kg 6
Some victory raises and triceps work with cables to finish. I’ll got back to regular progression next week and continue with really conservative weights on upper body movements.
Rehab stuff
Lat pulldown - Double rest pause
80,0kg 6 + 3 + 2
Chest-supported lateral flyes - 6-8-10 drop set
EZ curl - Double rest pause
30,0kg 6 + 3 + 2
From now on, I’ll move to DB or cable bicep work only.
Hack squat - Double rest pause
50,0kg 6 + 3 + 2
Paused military bench press on command - Double rest pause
90,0kg 6 + 3 + 2
DB side raise - 6-8-10 drop set
12,0kg 6
9,0kg 8
6,0kg 10
Cool, looking rehab, hows the training cycle at the moment you doing 6 workouts per week or what? What comes to forearms, you probably do so much holding and since ur in essence recovering it could be that they are simply overtrained.
Would write this on facebook but i can´t access it for a while so i write here:
I am building the new guy up. I have trained with him just once or twice a week. The guys is a effin beast. He just benched 120kg, deadlifted 170 and squated 145kg. I been going with him for, like 4 months now. 
Yeah 6 workouts a week alternating between full body push and pull. I thought of my forearms not being able to recover as well so I ditched farmer’s walks entirely and started using straps on all pulls.
120 bench, 170 deadlift and 145 squat in four months is monstrous progress. I started training two of my classmates as well and have saved a couple of trips to Snap City in my school’s gym. The Chinese exchange students squat like champions but their deadlifts make me want to kill myself and even the squat form flies out of the window once anything over 80kg is introduced to the bar.
Today’s shit:
Leg curls - 6-8-10 drop set
70,0kg 6
50,0kg 8
35,0kg 10
Wide-grip cable pullover - mTor
60,0kg 8
J-rows feel a ton better than pullovers. I can find the stretch on the first two reps but it’s just gone after that no matter what I try.
Chest-supported barbell row - Double rest pause
70,0kg 6 + 3 + 2
Started doing these instead of EZ rows and I use the same grip width as bench press. These felt awesome.
Incline DB curl - mTor
9,0kg 8
These were fvckin’ brvtal.
Leg extension - 6-8-10 drop set
50,0kg 6
35,0kg 8
25,0kg 10
Cable titwork - mTor
35,0kg 8
Seated barbell press - Double rest pause
70,0kg 6 + 3 + 2
Extra controlled reps with a pause on the bottom
Decline CGBP - Double rest pause
80,0kg 6 + 3 + 2
The beginning of the week went extremely well but elbow and forearms problems arose again. It seems that I simply can’t recover from training my upper body 6 times a week. 4 times a week with insane volume was just perfect as was an upper/lower split done 6 times a week. Starting next week, I’ll drop the amount of weekly workouts to 4, up the daily movements to 5-7 and do that until CT’s article on the 4DAW program is published.
Stiff-legged deadlifts - mTor
80,0kg 8
For some magical reason, these do not fuck over my lower back. Gonna experiment a bit with these.
Pulldowns - 6-8-10 drop set
80,0kg 6
65,0kg 8
50,0kg 10
Cable high row - mTor
70,0kg 8
DB curls - 6-8-10 drop set
20,0kg 6
15,0kg 8
10,0kg 10
Reeves-grip shrugs and ab wheel to finish.
Hack smith squat - mTor
60,0kg 8
Incline bench - 6-8-10 drop set
90,0kg 6
65,0kg 8
40,0kg 10
Victory raise with green band - mTor
4,0kg 8
Rope triceps pushdown - 6-8-10 drop set
50,0kg 6
35,0kg 8
25,0kg 10
DB Farmer’s walk
40,0kg 3x30m
Jesus fuckin’ Christ these pumped my forearms up. I can barely hold a shopping bag.
Tried an on the fly improvised 4-Day workout today while coaching a classmate.
Lying leg curl - 6-8-10 drop set
50,0kg 6
35,0kg 8
25,0kg 10
Lying leg curl with an unilateral negative - mTor
20,0kg 8
Lat pulldown - Double rest pause
70,0kg 6 + 3 + 2
Cable high row - 6-8-10 drop set
70,0kg 6
55,0kg 8
40,0kg 10
Face pull - mTor
50,0kg 8
DB hammer curl - Double rest pause
20,0kg 6 + 3 + 2
I did a slightly more thought out version this time. I divided the workout to three main movements done separately and auxiliary movements done immediately after each other.
Hack squat - Double rest pause
60,0kg 6 + 3 + 2
Paused bench press from command - Double rest pause
90,0kg 6 + 3 + 2
Seated barbell press - 6-8-10 drop set
70,0kg 6
50,0kg 9
35,0kg 11
Lost count during sets. For the next three exercises, I did the preparatory sets with relatively short rests one after another and finally the work set without any rest in between. Felt awesome.
Leg extension - 6-8-10 drop set
60,0kg 6
40,0kg 8
30,0kg 10
Chesticles with cables - mTor
35,0kg 8
EZ triceps pullover - mTor
20,0kg 8
Tricep work sucked donkey dong. I’ll have to think of another exercise to replace this. Pushdowns with mTor intensification work too much depending on which gym I’m using so I can’t always rely on that movement. Maybe I’ll hit rope pushdowns with mTor next Monday and Tate Press or something with drop sets or something on Friday.
Finished with paused ab wheel rollouts. I put a timer of 3 minutes and did sets of 6 and had my girlfriend call out when she thought I’d rested enough. I requested a difficulty setting of “kill me” and that’s exactly what she did.
Due to a 4-day training period for work, I can hit the gym on Monday next time. Hence today, I did a double workout supersetting antagonistic movements.
Superset 1
Seated leg curl - mTor
60,0kg 8
Hack squat - mTor
30,0kg 8
Superset 2
Incline bench - 6-8-10 drop set
80,0kg 6
60,0kg 8
40,0kg 10
Cable J-row - mTor
80,0kg 8
Superset 3
Seated behind the neck press - mTor
50,0kg 8
Chest-supported barbell row - Double rest pause
70,0kg 6 + 3 + 2
Superset 4
DB hammer curl - 6-8-10 drop set
21,0kg 6
16,0kg 8
12,0kg 10
Cable pushdown - 6-8-10 drop set
60,0kg 6
45,0kg 8
30,0kg 10
SLDL - 6-8-10 drop set
90,0kg 6
60,0kg 8
40,0kg 10
Lat pulldown - Double rest pause
80,0kg 6 + 3 + 2
I’ve been thinking of doing chin-ups or pull-ups with band help instead of these but I’ll have to experiment with both first.
Cable rope row - 6-8-10 drop set
80,0kg 6
65,0kg 8
50,0kg 10
Lying leg curl with unilateral negatives - mTor
25,0kg 8
Face pull - mTor
50,0kg 8
DB concentration curl - Double rest pause
17,5kg 6 + 3 + 2
I was planning on doing a circuit with RKC planks, farmer’s walks and static stretches from a pull-up bar but the small gym was taken and I ended up taking part in their circuit training instead. The plan was to do a tabata style circuit with A LOT of different exercises going all out for 30s and resting for 30s at a time at first, then do 50s work and 30s of rest and finally 40s of work and 30s of rest. I gave up after the first circuit because I could barely even catch my breath anymore.
Squat - Double rest pause
110,0kg 6 + 3 + 2
First real squats this year. Felt good and solid and I could keep my back upright enough not to agitate my lower back. No chance of trying front squats since even unracking the bar with 60kg felt bad. I’ll try doing regular squats now but I’ll ditch the belt to limit the weights a bit.
Bench press with long pause - Double rest pause
95,0kg 6 + 3 + 2
Nobody in the gym to give the command so I just did longer pauses and slower negatives.
Seated barbell press - 6-8-10 drop set
75,0kg 6
60,0kg 8
40,0kg 10
The first rep was so incredibly easy and went up extremely fast, I decided to slow down the negative phase a ton and pause at the bottom. Apparently it worked very well even though the six rep set was nigh effortless since I could just barely finish the last two sets with straight and continuous pumping.
Leg extension - 6-8-10 drop set
50,0kg 6
35,0kg 8
20,0kg 10
Chesticles with cables - mTor
35,0kg 8
Standing DB French press - 6-8-10 drop set
27,5kg 6
20,0kg 8
15,0kg 10
Alright, squats weren’t good. They felt amazing when I did them but the day after was like after a gangrape of foaming neo nazi inmates. Hence, no squats. Today’s worth:
Seated leg curl - 6-8-10 drop set
60,0kg 6
45,0kg 8
30,0kg 10
Cable rope j-pull - mTor
40,0kg 8
Chest-supported barbell row - Double rest pause
80,0kg 6 + 3 + 2
Seated leg curl - mTor
40,0kg 8
Face pull - 6-8-10 drop set
35,0kg 6
27,5kg 8
20,0kg 10
Hammer curl - 6-8-10 drop set
22,5kg 6
17,5kg 8
12,0kg 10
Three circuits of ab rollouts, band pallof press and kettlebell shrugs to finnish.