I've Got A Bar And I'm Not Afraid To Use It - Pinkylifting Log

Training Training Logs
845

Squats & Curls Offseason
Week 3 Day 3

Deficit Sumo (15kg bumpers)
160 x 10 x 3

RDL (3110)
100 x 10 x 3

GHR
BW x 15 x 3

Lat Pulldown
73 x 15 x 3

Seated Row
73 x 15 x 4

1 Like
846

Not sure what happened to all my week 4 posts, thought Id done them but I can’t remember what I did now, I might back-fill from my app log.

Week 5 Day 1

High-Bar Squat - 155 x 8
Low Bar Squat - 155 x 8

Leg press - 250 x 15 x 3

Strict Curl
50 x 8
50 x 6 x 3

Leg Extension
something x 15 x 3

Hanging Leg Raises - BW x 15 x 3

Ab Wheel - BW x 15 x 3

1 Like
847

Week 5 Day 2
Squats & Curls Offseason
Week 3 Day 2

Bench - 127.5 x 12

CG Bench - 93 x 14

Strict curl - straight bar
50 x 5 x 5

Incline DB Bench - 35 x 15 x 3

DB Flyes - 15 x 15 x 3

DB Triep Extensions - 15 x 15 x 3

One-hand rope pushdown - 18 x 15 x 3

Shoulders felt.pretty shitty after bench so skipped shoulder isolations.

848

Squats & Curls Offseason
Week 5 Day 3

Deficit Sumo (15kg bumpers)
165 x 10 x 3

RDL (3110)
125 x 10 x 3

GHR
BW x 15 x 3

Lat Pulldown
73 x 15 x 3

Seated Row
86 x 15 x 4

849

Week 5 Day 1

High-Bar Squat -
140 x 1
160 x 1
180 x 1
125 x 10 x 3

Leg press - 280 x 15 x 3

Hanging Leg Raises - BW x 15 x 3

Ab Wheel - BW x 15 x 3

850

Week 5 Day 2

Bench Press
5 x 12 x 105

Strict Curl
55 x 5
55 x 4 x 3
20 x 30

Incline DB Press
35 x 15,15,12

DB Flyes
15 x 15 x 3

DB Tricep Extension
15 x 15 x 3

Tricep Pushdown
64 x 15 x 3

851

Week 5 day 3
Deadlift
250 x 1
215 x 8

Romanian DL
125 x 10 x 3

Strict Curl
55 x 3 x 4

Lat Pulldown
66 x 15 x 3

Seated Row
100 x 12 x 4

GHR
BW x 15 x 3

852

Strength block starts now.
Week 6 Day 1
Bench Press
130 x 5 x 5

Squat
170 x 5 x 5

Strict Curl
50 x 8
50 x 5 x 3

853

Week 6 Day 2

Bench Press
105 x 6
122.5 x 4
140 x 3
147.5 x 1 x 2
140 x 4
122.5 x 6
105 x 8

Wide Stance SSB Squat
120 x 8
120 x 6 x 3

1 Like
854

Where’s 700 at? What’s the plan?

855

I’ll have a rough feel for where Im at next session, first heavy deadlift session in a while.

Got a deadlift and curl comp early december so going to try and hit 700 there.

856

700 Curl is a big goal brother

1 Like
857

Go hard or go home right?

858

But no in seriousness my strict curl target for the comp is 160

859

160 freedom units / 2.2 = 72.7 kg. Nothing too crazy. What’s the limiting factor for strict curls anyways?

860

How far off 700 are you?

861

I mean its an easy weight free standing, but so far I’ve only managed 67.5kg under strict curl conditions.

Shoulders against the wall
Ass against the wall
Neither is allowed to move off the wall on the ascent or descent.
Feet no more than 30cm from the wall, and cant move
Arms start straight

@dagill2 in my May comp I hit 675 ish (307.5kg) I haven’t attempted a PB since, though. Going heavy again for the next 10 weeks to see what happens.

1 Like
862

Limiting factor is, unsurprisingly, bicep strength lol. Its a pretty short range of motion and there isnt much time to build any momentum before you get to the mechancially weak point of the lift. Its weird, you go from a rep feeling solid to impossible over the space of 1kg. 67.5, felt like I had more in the tank. 70? nothing.

1 Like
863

Probably a hard sticking point like Overhead Press. Sticks so hard can’t grind through

Front Raises for assistance to get more momentum?

864

Also, I’ve never heard of a deadlift and curl comp, is that a thing?