Speed pulls
102.5kg 6x1 - These weren’t as fast as I’d like, this was 60%. I’m gonna drop the percentages back down.
Pulls standing on block - work to 6RM
102.5kg x3
110kg x3
120kg x5
130kg x6
140kg x6 - tough
145kg x6 - absolute utter grinders, but a true 6RM. I’m very happy with this performance, considering that only a few weeks ago I pulled 147.5kg for 5 from the floor.
Push press, in front of neck
60kg 5x5
Fin. I passed my driving test yesterday so I’m driving myself to training! Yay!
I picked up a pair of straps at the BodyPower Expo, in addition to ridiculous amounts of free samples. I had a serving of Grenade .50 calibre pre-workout, plus some dodgy blueberry creatine shit. The Grenade tasted like freshly-wiped ass.
Chins w/ straps, short rest
3 x F - 20 (!) , 13, 9
Weighted Dips, +26kg, short rest
4 x F - between 5 and 10 reps per set
1 Arm DB press, 26kg
x5, x7, x7
Wide grip rows w/ straps
50kg 3 x F
I was gassed after this session. Short rest periods throughout, plus that ridiculous Grenade pre-workout must have some funky thermogenic shit in it, because I was fucking boiling up and getting dizzy, and wanting to puke. Got an obnoxious pump though, so it’s all good.
Preworkout of choice today: Animal Rage, Apple Jacked flavour. Actually this was delicious and worked great.
DB Bench:
26kg 20, 18, 15
Standing 2-arm DB press, bottom half
18kg 3x10 - I literally could not press these all the way out because of the pump I’d already got from the benching. lol.
Tricep pushdowns
27.5kg 4x10 - to failure, obnoxious pump
12.5kg 3x20 - for an even ruder pump
Ab wheel
3x10-15 fast and hard
5 or 6 negatives from standing
Cable curlz
4x10, 20kg
One of the biggest pumps I’ve had in a long time, some seriously cool stuff in these pre-workouts.
Due to parents being away I have to stay at school, which means getting the bus to hit the commercial gym in town.
I’d quickly realised that the bars seemed to be made of vaseline, so straps were needed.
Speed pulls
90kg 10x1 - fast and easy
Rack pulls, below knee - work to 4RM
100kg x5
120kg x4 - add straps
140kg x4
150kg 4
160kg x4
170kg x4 - max
Dead-stop BB rows, explosive to chest, Pendlays, blah blah. Cool shit. Decided to do these after seeing them on Chaos and Pain’s blog, and loved them. Demonstrated in this post Chaos and Pain: Accessories To Murder 3-The Deadliest Moves
90kg 10-12 x 3
All in all, a decent session today. Minimal irritation from bros and I was left pretty much alone in the small gym. I have another session in the same gym tomorrow, for squats.
Pulls standing on block - to 5RM
110kg x3
130kg x3
135kg x5
140kg x5 - my hips and glutes are sore and tired from throwing the shot, so called it here. These were pretty solid reps and very close to my max, though I don’t know how I managed 145kg for 6 last time.
Explosive Pendlay rows - I need a better name for these, I’ll call them Chest bruiser rows from now on. (Heavy lat/row movement)
80kg 5x5
DB tricep extensions on bench, short rest (tricep movement)
35-40lb DBS, 5x10
Shrugs (trap movement)
60kg x12
80kg x10
100kg x10
120kg x10
140kg x10 - I was about to add straps on these, but got called out on it by the biggest dude at the gym. So these were double overhand.
150kg 3x10 - switched to mixed grip.
This actually didn’t take as long as I thought it would - maybe 1 hr 35 mins start to finish.
I’ve been ill (had the flu and the shits) for 2-3 days, and lost 3kg in that time. Anyway, I decided to deadlift, even though it probably wasn’t a great idea.
Speed pulls
95kg 10x1
Rack pulls - to 3RM
100kg x3
120kg x3
140kg x3 - slooow
150kg x3 - added straps, still slow
160kg x3 - just terrible, ashamed of myself.
Called it here - I haven’t fully recovered from the illness, and my consequent workloads would embarrass a high school cheerleader.
I’m gonna repeat the workout on Friday.
I think I’m officially a misanthrope now. My school gym makes me wish for a genocide.
Wanted to do some heavy DB clean & presses, but people had other ideas. Refusing to share the dumbbells or let me work in (they decided alternate arm shrugs was a more worthy use of them) and bumping me whilst I had weight overhead. It’s just fucking disgraceful really, just summerfaggots everywhere.
Managed to do DB clean/curl & press - 22kg 3x10
Got out the 40kg bar and did various pressing, cleans, curls, squats, snatches and walks.
Nothing worth logging here, apart from my burning hatred of my gym, and desire to slit throats.
Random medley of snatch, clean, pressing, squatting was done with the bar at random points throughout the session.
1-arm BB press
25kg 3x5
30kg 3x3
1-arm BB clean - old-timey strongman movement, kinda fun
40kg some x some
2-arm press
40kg 5x some
And some other heavier shoulder-oriented stuff I can’t remember. Anyway I walked out with an obnoxious shoulder pump, so must have been doing something right.
Yeah, those sessions do turn out to be quite fun, even if they’re not heavy, cos I improvise so much.
Thursday 14th June
Squat Day
I came into this session having no idea what I wanted to do.
So I warmed up and winged it.
60kg x5
80kg x3 - form was sloppy as shit
100kg x3 - felt heavy.
120kg x1 - slow. At this point I was just fucking angry that my body would dare to defy me on squat day. So I went heavier.
130kg x1 - I took my time on this a touch more and was better. Figured out what I was going to do today - Bulgarian setup. This is to work to up a daily training max, then drop 10kg and do 3x2, then drop another 10kg and do 3x3.
135kg x1 - training max
125kg 3x2
115kg 3x3
I quite like this setup, gets decent heavy work in and allows for having a good or bad day. I’ll have to revert to this setup if I overthink my workout.
Front squats
60kg x3
80kg x2
90kg x1
100kg x1 - fuck this shit. I hate these.
Experimented with Zerchers (fuck that) and Steinborn squats (fun but nope.jpg when it gets heavy, main issue is balancing the bar).
Then I wanted to do some strongman-oriented stuff, so I figured out a stone-loading setup. Basically set up an olympic dumbbell with a fair bit of weight on it. Then set up the bar in the rack at the height you want to put it over. And put some kind of landing zone on the other side (I used a car tyre, carpet tiles and foam).
Anyway, used 65kg DB, picking it up from the floor in the crook of my arms, so very low to the ground. I worked up to pin no. 9. This was good fun, despite being kinda dangerous as far as the direction of the dumbbell is concerned. If it bounces off the tyre, it goes anywhere.
So this started out as a terribly shit session and ended up being decent and fun. So that’s a victory in itself I suppose.
Felt like absolute shit before the workout - mind was foggy and I was generally lethargic after an enormous caffeine crash yesterday (after an A-level maths exam lol).
I eventually got my head right by downloading some Hatebreed and watching a few motivational videos on Youtube.
Deadlift Day (repeating the appalling session I had six days ago)
Speed pulls
100kg 8x1
Rack pulls - work to 3RM
100kg x3
120kg x3
140kg x3
160kg x3
170kg x3
175kg x3 - max. Happy with this, it was my target coming into the session. Considered taking 180kg for a ride but I just grinded out the last rep of this so called it.
Chest bruiser rows
60kg x a few
80kg 2x5
100kg x1 - for shits n giggles
80kg 5x5 - I did these a bit faster and harder than before, felt it a bit more in the back. (inb4 innuendo) (inb4 in-your-endo)
