Good stuff! Definitely need to step my back squat game up after seeing this!
[quote]phlegms wrote:
Good stuff! Definitely need to step my back squat game up after seeing this! [/quote]
Your not far off man! I was going to try PL style back squats with wider stance/converse after my olympics as I hear it has great “transfer”. Would be awesome to oly squat whatever in training then be able to go do a meet PL style and smash out 20-30kg more or whatever… best of both worlds?
Shoulders/Military & Biceps - 531, Cycle 3, 5 Week
Military Press
46/101 x 5 - 50/110 x 5 - 53/117 x 9 (last cycle was 11 reps at 3kg less… not too bad)
Boring But Big - Military press w/ fat grips
50/110 x 8 - 50/110 x 4 - 47/104 x 7 - 46/101 x 7 - 46/101 x 6
Seated DB Laterals (feet on bench)
48s x 10 - 50s x 10 - 52s x 9 PR
Incline Bench R.Delt Flyes
39s x 12 - 39s x 12 - 39s x 13 Rep & Volume PR
DB Incline Curl
39s x 5 - 39s x 6 - 39s x 6 < as good as I’ve ever done these
DB Seated Hammer
48s x 8 - 48s x 8 - 48s x 7
DB Shallow-incline Preacher
39s x 3… called them here -
DB Alt x pumpz
Pretty happy again today. Trained at home since I can do every exercise I would have at my gym besides machine laterals and r. pec dec… I enjoy my home gym though.
[quote]jake_j_m wrote:
[quote]phlegms wrote:
Good stuff! Definitely need to step my back squat game up after seeing this! [/quote]
Your not far off man! I was going to try PL style back squats with wider stance/converse after my olympics as I hear it has great “transfer”. Would be awesome to oly squat whatever in training then be able to go do a meet PL style and smash out 20-30kg more or whatever… best of both worlds?
[/quote]
I’m going to squat narrow stance oly depth at my meet for the lulz factor as its a geared/untested PL meet and I’m competing raw/natty!
[quote]phlegms wrote:
I’m going to squat narrow stance oly depth at my meet for the lulz factor as its a geared/untested PL meet and I’m competing raw/natty![/quote]
I’m not sure on my opinion yet… if your super used to squatting oly and have used your heaviest weights that way then theres no harm done but I’m interested in seeing if I can go a little heavier using powerlifting style for max attempts.
[quote]jake_j_m wrote:
[quote]phlegms wrote:
I’m going to squat narrow stance oly depth at my meet for the lulz factor as its a geared/untested PL meet and I’m competing raw/natty![/quote]
I’m not sure on my opinion yet… if your super used to squatting oly and have used your heaviest weights that way then theres no harm done but I’m interested in seeing if I can go a little heavier using powerlifting style for max attempts. [/quote]
Yeah its definitely something to play around with. I think 3 weeks to a month out from the meet (after I run two more base mesocycles for bench/squat), I’ll start getting myself comp ready. Which will mean bringing my squat stance out a bit to see what increase I get and doing paused work with my bench
My leg session on Thursday was insane. Had constant doms since then, for whatever reason, this included EXTREME GLUTE DOMS. I did the best I could considering glutes feeling like they were going to tear off and about 50 minutes in the gym today.
Back/Deadlift: 531, Cycle 3, 3 week
Deadlift
165/364 x 3 - 175/386 x 2 (misloaded so called it at two) - 185/408 x 4 < minimum I wanted was 6… preferably 7-8, still acceptable considering how I felt today… next week I will smash 195kg & probably try for single at 220kg.
Pull-ups
Wide grip - BW x 8 - + 10/22 x 5
Lat Pulldown
Wide/grip straight bar - 80/176 x 10 - 90/198 x 8 PR for straight bar/wide grip
DB Pullover
72 x 10 - 90 x 6 - 90 x 3
Pullups x burnout
I will be doing some extra fatigue style back work to complement this because volume was nothing today… no lat pump etc. to speak of. I’m going to stretch/foam roll and prepare for next week and really hoping for a PR at 195kg, if I get it (or thereabouts) I’m fairly confident 220kg will fall.
Jelly of the deadlifting as always! I can’t wait until I have a deadlift I’m not embarrassed by 
[quote]phlegms wrote:
Jelly of the deadlifting as always! I can’t wait until I have a deadlift I’m not embarrassed by :p[/quote]
Thanks, it is my only decent lift though (and still miles from potential) so lot’s of work to be done.
Chest/Bench: 531, Cycle 3, 3 Week
Bench Press (no wrist wraps)
80/176 x 3 - 85/187 x 3 - 90/198 x 5
Bench Press - Boring but big w/Fat Gripz
80/176 x 8 - 75/165 x 8 - 70/154 x 8 - 70/154 x 6 - 70/154 x 5
I will do better next week.
Told a guy at work I’m into bodybuilding and stuff, his question: “how much do you bench?” my answer: “not much, most I’ve done is 105kg” his reply? “have you just started?” Now this isn’t a big guy by any means, he probably didnt realise I didnt mean bro bench… urgh.
life has took a stressful turn so I may not be on here much for awhile
[quote]jake_j_m wrote:
[quote]phlegms wrote:
Jelly of the deadlifting as always! I can’t wait until I have a deadlift I’m not embarrassed by :p[/quote]
Thanks, it is my only decent lift though (and still miles from potential) so lot’s of work to be done.
Chest/Bench: 531, Cycle 3, 3 Week
Bench Press (no wrist wraps)
80/176 x 3 - 85/187 x 3 - 90/198 x 5
Bench Press - Boring but big w/Fat Gripz
80/176 x 8 - 75/165 x 8 - 70/154 x 8 - 70/154 x 6 - 70/154 x 5
I will do better next week.
Told a guy at work I’m into bodybuilding and stuff, his question: “how much do you bench?” my answer: “not much, most I’ve done is 105kg” his reply? “have you just started?” Now this isn’t a big guy by any means, he probably didnt realise I didnt mean bro bench… urgh.
life has took a stressful turn so I may not be on here much for awhile[/quote]
I feel your pain man. Bench is by far my worst lift, yet it’s inevitable to always be the following question after saying yes to “do you workout?”. I guess you’re long armed? I am, and bench is horrible, but DL’ing comes quite easily…
[quote]Spidey22 wrote:
I feel your pain man. Bench is by far my worst lift, yet it’s inevitable to always be the following question after saying yes to “do yo u workout?”. I guess you’re long armed? I am, and bench is horrible, but DL’ing comes quite easily…
[/quote]
I don’t think I’ll consider my bench respectable till 275lb+. I wouldn’t say I’m particularly long armed, though DL is by far my stand out lift.
Anyway life did take the messed up turn I predicted, yet in 1000x worse then I could have imagined. Will be training hard though since pure anger harnessed is a great tool for training.
Leg & Calf day- 5/3/1 w/BB assistance: Cycle 3, 5 week
Anderson Squats(in converse)
60/132 x 5 - 100/220 x 3 - 140/308 x 1 - 160/352 x 1 - 180/397 x 1 - belt on - 200/441 x 1 PR - 210/463 x F.
-oly shoes on-
Olympic Squat 5/3/1
107.5/237 x 3 - 115/254 x 3 - 115/270 x 8 < decent rep range for a change
Hack Squat (a2g)
1pps x 12 (set 1 pr) - 1pps x 15 rep PR - 1+1/2 pps x 5
Power Squat (thx Evan)
3pps x 10 (set 1 pr) - 4pps x 10 PR - 5pps/441lb x 4 PR
Lying Leg Curl / Leg Extension SS (30-45 rest)
25/55 x 12 / 6 x 10
30/66 x 12 / 7 x 8
35/77 x 10 / 8 x 6 rep PRs
40/88 x 4 / 9 x 3 PRs
Hard quad/ham stretching
Standing Calf Raises (limited rom as machine was set up wrong for me)
14 x 8 - 15 x 8 - 16 x 6 PR? - Rest-pause set - 19 x 3, 2, 2, 1 Low-rep PR
Leg Press Calf Raises
150/331 x 8 - 150/331 x 11 - 160/353 x 11 + stretch after last rep
Today was an awesome leg day. Training/eating is going to be hardcore over the coming months for sure.
Dem gainz!
[quote]phlegms wrote:
Dem gainz! [/quote]
hells ye. in b4 youtube link.
Good form on the squats my man, good work as always
[quote]Blackaggar wrote:
Good form on the squats my man, good work as always[/quote]
Thanks man, I was pretty happy with how my form looked on these, way different from when I first hit 308 x 6 as a top set where I reckon I was still inches from properly paralel.
Shoulders/Military - 531, Cycle 3, 3s Week
Military Press
50/110 x 3 - 53/117 x 3 - 56/123 x 5
Boring But Big - Military press w/ fat grips
50/110 x 7 - 50/110 x 3 - 46/101 x 10 - 46/101 x 7 - 46/101 x 5
Seated DB Laterals (feet on bench)
48s x 11 (set 1 pr) - 50s x 10 - 52s x 7
Incline Bench R.Delt Flyes
39s x 13 - 39s x 9
Will work biceps either tomorrow night or after back on Sunday. Lost the will to hit them hard today (the main reason I do prefer having a seperate arm day).
Trained at home gym. Last session here/in the gym close to here, back off to uni for 8-12 weeks of hopefully awesome times, solid work and awesome training.
Good stuff, pressing moving the right way as always. Hows the road to 200 going? Back on track? If not, I’ll be calling you out brah!
[quote]phlegms wrote:
Good stuff, pressing moving the right way as always. Hows the road to 200 going? Back on track? If not, I’ll be calling you out brah! [/quote]
call me out- 188 is lightweight! if I hit a deadlift PR today I can possibly finally take closure on this whole being light thing.
Weighed in after my last post at 187. wow. light.
Deadlift: 531, Cycle 3, 1 week
Deadlift
155/342 x 5 - 175/386 x 3 - 195/430 x 3 - 220/485 x 1 Monster PR, ~2.6 x BW
It finally fell. 5 plates per side, 485, 220, awesome. Very very tough but with no rep work before hand I possibly would have 500. Definitely if I deloaded for it properly 500+. Will add fatigue/volume back work with chest tomorrow.
Would have a video but I asked a guy and he said "I don’t really want to do that.’ I was like ‘It’s not gay you know bro’… urgh.
This was my first session back at university, hoping my last semester is enjoyable and memorable.
Congratulations man! Before when I trained by myself I’d just prop the camera up on something, id never bother to ask people to video cuz most people suck lol
[quote]pbclax1 wrote:
Congratulations man! Before when I trained by myself I’d just prop the camera up on something, id never bother to ask people to video cuz most people suck lol[/quote]
Thanks dude. For sure I wanted to do that but I could find like no logical way to stand it up at all (phone blackberry curve which sucks in 98% of situations). Dude’s lame for refusing to hold my phone for like 10 seconds though. The anger at his rejection helped with PRz.
Oh I see, yeah I have a little flip video camera so its nice and rectangular. It can stand up on its own lol. When ive had to use my phone I stack like a 25 then a 10lb plate on top and prop the phone up with the 10lb plate if that makes sense?