Start of new training cycle - this cycle will focus on improving my squat, with secondary emphasis on putting on some upper body mass. So I’m bulking now, I guess.
Pause squat
87.5kg, 2x5 - this was harder than I was expecting. Pausing just about an inch above rock bottom and holding for 3-4 seconds is pretty tough.
I just got my bike at uni, so I’m now cycling to the gym. It’s decent cardio, especially as I have to climb a big hill, so I won’t need to add any more cardio.
I’m just hoping it won’t affect my squat and deadlift too much as I adapt.
Strict chins - full stretch on the dead hang, to chin fully over bar.
5 x F - 10, 5, 4, 5.5, 5. I’ve never felt a decent lat pump from chins before, but this sure as hell gave me one.
DB High(er) Incline press
5xF, 16kg DBs. I really felt more of a connection with my upper pecs on the higher incline. Getting a good stretch and pump on these.
Rear delts
3 x giant disgusting failure
I’m really shifting the style of my upper body workouts to more of a bodybuilding-type deal, as my goal is to build mass. It’s pretty cool to feel more worked with much less weight than usual. Once or twice I had to check my ego today, but a good session overall.
High bar oly pause squat cycle
6x3, 80kg - all easy, quick reps
Front squats - decided to try the straps on the bar trick to get my arms a bit higher. I’ve now finally found out how these are meant to feel. Much more comfortable than being choked out. Gonna do a lot more of these now.
80kg x5
90kg x3
Deadlifts
With doubled blue bands (decided to try them)
60kg x some
80kg x some
100kg x some - pretty cool exercise. Might have to fiddle with the band tensions though.
No bands
120kg x3
140kg x3
150kg x3
160kg x1 - harder than it should have been.
Bulk is going well so far, I’ve fallen into a great routine where I can easily eat 3.5-4k calories a day. Up from 78kg to 82.5kg in 4 weeks.
Front squats
80kg x5
90kg x3
95kg x3
100kg x3 - probably a PR
110kg x1 - probably a PR
100kg 3x2
Deadlifts
120kg x3
130kg x1
140kg 3x1
Kept deads light today, didn’t want to blast myself. Plus I didn’t have my belt today.
I received possibly the biggest compliment of my lifting career today, from the head coach at the gym I train at. He said “It’s beautiful watching you squat”. I was beaming.
[quote]Dave-P wrote:
So here are our rules for Gym Bro Bingo:
Drinking protein shake in the gym
Ridiculous and unnecessary plyometric training
60kg deadlift for shit reps
Straps on any exercise
Kipping pull ups
Chicken legs / Johnny Bravo syndrome
Teenage DYEL curling
Anyone says ‘X exercise is bad for you’
Total butchery of a movement
Someone copies your warm up
Someone copies your exercise / tries to out-lift you
Gloves on any exercise
Unnecessarily wearing a belt
Pussy pad for squats
INSTA-WIN: Curls in squat rack
Someone does three different curl variations in one workout
Half squats
Anyone says ‘it’s all you bro’
You overhear completely ridiculous / incorrect broscience
Anyone uses a Ronnie Coleman quote
You see anyone posing in the mirror
Naked old man in the locker room
Loitering between sets
dis gon b gud[/quote]
want me to come lift with you?[/quote]
you never responded to this
[quote]Dave-P wrote:
So here are our rules for Gym Bro Bingo:
Drinking protein shake in the gym
Ridiculous and unnecessary plyometric training
60kg deadlift for shit reps
Straps on any exercise
Kipping pull ups
Chicken legs / Johnny Bravo syndrome
Teenage DYEL curling
Anyone says ‘X exercise is bad for you’
Total butchery of a movement
Someone copies your warm up
Someone copies your exercise / tries to out-lift you
Gloves on any exercise
Unnecessarily wearing a belt
Pussy pad for squats
INSTA-WIN: Curls in squat rack
Someone does three different curl variations in one workout
Half squats
Anyone says ‘it’s all you bro’
You overhear completely ridiculous / incorrect broscience
Anyone uses a Ronnie Coleman quote
You see anyone posing in the mirror
Naked old man in the locker room
Loitering between sets
dis gon b gud[/quote]
want me to come lift with you?[/quote]
you never responded to this[/quote]
