[quote]spar4tee wrote:
[quote]phlegms wrote:
Jesus, my arms look huge in that video. Wasn’t even pumped or anything. U mad/mirin bro? [/quote]
Must be all the late night high volume sessions…[/quote]
Decided to start using a false grip as of late, I’ll assume thats what instigated the increase in swole…
Monday, 9th January, 2012
Back Squat - Russian Cycle, Week 1, Day 1
6x2 @ 145kg
Sumo Deadlift
3x1 @ 200kg
Ab Rollouts
3x10 @ Bw
Chins - between sets
10x5 @ Bw
Decided against Smolov, my knee didn’t like the 4x9 day so I’ve gone with this new cycle because the reps don’t get above 6 and also it’s only three days a week, which leaves me time to bring my deadlift back up.
Tuesday, 10th January, 2012
1a) Bench Press - Smolov Jr: Week 2, Day 4
10x3 @ 120kg - easy
1b) Neutral Grip Chins
10x5 @ Bw
Benching was great, 120kg has never felt so light, some of those sets felt like they had 6+ in them if I needed it. Encouraging stuff, should be seeing a PR at the end of this.
Wednesday, 11th January, 2012
Overhead Press - 5/3/1: Cycle 2, Week 2
57.5kg x3
65kg x3
72.5kg x3 - PR, really ugly though
Push Press
5x3 @ 90kg - volume PR
Back Squat
6x3 @ 145kg - pretty easy actually, much easier than Monday
Front Squat
102.5kg x1 - PR
110kg x1 - PR
120kg x1 - PR
Ab Wheel
2x8 @ Bw
Neutral Grip Chins
10x5 @ Bw between sets
Happy with today’s work. I’ve front squatted 140kg to a box before and 127.5kg but that was a bit high, so I scrapped those and took 100kg as my PR for the purpose of this. Might be time to take off a couple of kg’s from my OHP max because they’re getting really tough and ugly, might wait until after my next one rep day, which is at 77.5kg PR which would be an all time PR. This high volume and frequency seems to work really well.
do u taek protein?
[quote]phlegms wrote:
do u taek protein? [/quote]
do you take credit cards?
Thursday, 12th January, 2012
2a) Barbell Shrug
5x10 @ 220kg
2b) Seated Calf Raise
5x15 @ 45kg
3a) Barbell Curl
3x12 @ 35kg
3b) Prone laterals
3x15 @ 7.5kg/hand
Bench reps could not have been much easer, I feel a PR coming at the end of this program.
Friday, 13th January, 2012
Back Squat - Russian Squat Cycle: Week 1, Day 3
6x2 @ 145kg - easy, much deeper than I usually hit too, wasn’t a problem
Bench Press - Smolov Jr: Week 3, Day 2
7x5 @ 115kg
Conventional Deadlifts
180kg x1
200kg x1
220kg x1
230kg x1 - Post-op PR
240kg x miss - just thought it’d be worth a try, not too bothered I missed it.
Neutral Grip Chins
5x10 @ Bw
Really fun session today, everything felt really easy. Bench was solid, that’s +7.5kg on where I should be, so there’s a PR to be had at the end of this cycle. I’m also going to pull conventional from now on, I haven’t pulled from the floor for singles in months but I felt strong and hit a post-op PR after thirteen work sets, definitely more weight to be had there. Some videos to come.
Having watched those deadlift videos, I think my hips were too high when I started the pull. With some rest, at the start of a session and some luck I might have 240kg next time.
Sunday, 15th January, 2012
Bench Press - Smolov Jr: Week 3, Day 3
8x4 @ 120kg - Volume PR
Conventional Deadlift - Surovetsky: Week 1, Light Day
5x5 @ 167.5kg
Ab Rollouts
3x10 @ Bw + 5kg - PR
Neutral Grip Chins
50 reps total between sets
Benching was a little tougher than it has been, but my all time PR on 120 is 5 reps, so 8x4 is definitely a big volume PR. I’ve committed to doing a meet on March 31st, which is 11 weeks and 6 days from now, no idea what I’m hoping to hit, it’ll be my first meet so I’ll more than likely just go for the experience, I won’t be doing anything special with my training or resting in advance or after it. This is just to get one under the belt, it should be fun.
At least someone got some decent bench sets in…
[quote]phlegms wrote:
At least someone got some decent bench sets in…[/quote]
I’ve been stealing your gains any time you’ve looked away.
Monday, 16th January, 2012
AM Session:
Back Squat - Russian Squat Cycle, Week 2, Day 1
6x4 @ 145kg
Rack Pulls
-below the knee-
180kg x8
200kg x6
220kg x4
240kg x1
-above the knee-
260kg x1
280kg x1
300kg x1
Monday, 16th January, 2012
PM Session:
Seated Row
4x10 @ 160kg
Glute Ham Raise
3x8 @ Bw
1x6 @ Bw
Ab Rollouts
3x8 @ Bw + 5kg
Neutral Grip Chins
30 reps @ Bw
Was really tired doing all of this, turns out that up to now I’ve been doing GHR’s wrong, kept these as strict as possible but there was some form deterioration at the end of each set. I’ll have to work on that, on the bright side it’s an obvious weakness that I can fix easily.
Tuesday, 17th January, 2011
3x3 @ 130kg - PR, three times!
1x2 @ 130kg - turns out this was a bad idea.
4x3 @ 122.5kg - called it after this, was just too tired, happy with the PR though.
Neutral Grip Chins
3x10 @ Bw
Bent Over Row
2x10 @ 140kg
Got a bit over-confident with the benching and ended up having to complete 7 less total reps but I’m really happy with that PR, I’ll probably run Smolov Jr again with a slight increase in the max so that I finish on 10x3 @ 125-130. I have a video of my first bench set to upload.
Wednesday, 18th January, 2012
1a) Push Press
5x3 @ 90kg
3x2 @ 90kg - total volume PR
1b) Band Pull Aparts
8x10 w/ mini band
Thursday, 19th January, 2012
2a) Barbell Shrug
5x10 @ 240kg
2b) Seated Calf Raise
5x10 @ 80kg
Left out the rest because I was running out of time before college and I ended up doing so much benching, the paused 120kg felt solid, I’m not sure if I’m stronger with toes or heels on the floor yet, I can get tighter with toes but I feel generally more solid and seem to get some nice leg drive with heels. I think I failed the 135kg because I did 8 sets of push pressing yesterday and had a big bench session on Tuesday, so I’m not too worried about that.