@spidey: Yeah his form is great, I’ll just keep working as my arm length and rib cage size will no doubt be different to his, so I need to experiment. Coan bench is probably the plan after a smolov jr./technique 3 weeks and testing hopefully a “truer” 1RM to start Coan with.
@phlegms: As above really, it should suck considerably less in a few months time ! Expo would pay for itself if your on top of getting as much free stuff as possible, next year that will be my goal, ended up with like 5 samples and a shaker, a terrible return compared to a guy on my facebook who got 3 products, a gym bag, 5 shakes and a stupid amount of samples!
@ryan: Mayn, they weren’t nearly the most beaut at the expo but they were doing photos. Never have I seen such a concentrated selection of mind-blowing females.
Lifted with an oly lifting friend today, pretty cool.
531 Deadlift / Soleus
Power Cleans
Bar x lots - 40/88 x lots - 60/132 x 3 - 70/154 x 2 - 80/176 x 2 - 90/198 x 1 PR <
^ Literally worst form ever, pretty much front raised it and used 0 hip power/trap power and less then a quarter squat. Think I’m going to start high pulls to practice portion 1 of the clean rather then insult oly lifting. Used hook grip for first time, felt quite terrible.
Deadlift
Hook grip/beltless - 100/220 x 3 - 120/265 x 1 - 140/308 x 5 Hook Grip PR - 152.5/336 x 5 - Hook Grip PR - Mixed grip/belt - 175/386 x 10 Rep PR
So yeah… hook grip > double OH by a lot when deadlifting… “duh”.
One-arm Deadlift
100/220 x F < ok, hook grip wasn’t quite good enough for this, need more grip strength.
Seated Calf Raise (w/box & DBs)
50/110s x 7 - 50/110s x 8 - 50/110s x 10 - 50/110s x 11 - 50/110s x 13~
Looked jacked though[/quote]
Thanks brah, it’s sunny today so I’m feeling very Zyzz right now. Feels like the start of real summer.
5/3/1 Military / Shoulders
Military Press
50/110 x 5 - 57.5/127 x 3 -no belt/wrap pr- - belt/wraps- 65/143 x 1.5…
Push Press
75/165 x 4.5 - 80/176 x 2 & call it… no strength today
DB Seated Laterals
18/40s x 10 - 20/44s x 10 - 22/49s x 8 - drop to standing laterals - 10/22s x 12
R. Delt Swings
10/22s x 10 - 14/31s x 10 - 18/40s x 10 - 18/40s x 18 - drop - 10/22s x 10~ - 6/13s x 3 squeezed
Wasn’t the best session today… waking up at 3:50pm or so wasn’t ideal. Went shopping after training: turkey breast, 3% fat diced pork, veg etc. for RFL. ~30g of carbs around training and trace/negligible the rest of the day for probably just 4 days. Might make little difference, more just want to try it as an experiment since I might do it again in the future.
[quote]Jab1 wrote:
So jelly of your chest genetics. Gettin’ swole bro.
Enjoyed your expo write-up, will have to join you next time![/quote]
Thanks brah! Ha, after bug mentioned he thought I might have decent 'netics there once I pack on more size I got pretty excited and I do think it could be decent, along with my delts. I literally think it’s my arms alone which will be a big struggle upper body wise, but I’m more then willing to challenge that notion.
Back Day
Pull-ups
Wide grip/strapless - BW x 8 - +10/22 x 8 - Normal grip/straps - +20/44 x 8 - +30/66 x 3 - BW x 15
Barbell Rows
Underhand/belt-less - 90/198 x 8 - 100/220 x 8 - 110/243 x 5
Seated Cable Row
55/121 x 8 - 60/132 x 2 & call it, shoulder felt weird
Stretchers
40/88 x rehab
Facepulls (w/rope)
15/33 x 12 - 17.5/39 x 12 - 20/44 x 12 PR - 22.5/50 x 8 PR
Pullover
42/93 x 13 -pr range - drop - 34/75 x 8 +
Smith Calf Raise (double pop, full stretch etc.)
60/132 x 8 - 80/176 x 8 - 100/220 x 7 - drop 60/132 x 8
BB Shrugs
120/265 x 6 - 140/309 x 6 - 160/352 x 6 - 180/397 x 5 recent pr - 200/441 x 3 PR - 220/485 x 2 PR - 220/485 x 2 - SUPERMEGADROPSETS - 180/397 x 4~ - 140/309 x 8~ - 100/220 x 10~
Bench Press (technique practice/luls)
Bar x millions - 40/88 x 20 - 60/132 x 20 - 70/154 x 20 Default widowmaker bench PR < was definitely good for 25+
Thought I’d stay in the gym for 2 hours today despite my first of 4/5 days of 30g~ carbs on RFL. Was a really fun training session, after the bulk of the back work, I more or less did what I wanted with an oly lifter buddy. Chaos & Paining it fo sho.
@austin: I’m far from shredded, but hopefully I can just about edge a legit six-pac, certainly on to be as lean as I’ve ever been since weighing about 145 anyway lol. @phlegms: I’m liking the yoked comments. I think I should be able to build pretty legit traps with weight gain and heavy ass shrugging. I hope many’er angus is peppered, so to speak.
Arms
Cross-body Hammers (strict/tri flex)
22/49s x 10 - 24/53s x 10 - 26/57s x 7Form PR
EZ-Bar Spider Curls
Bar + 20/44 x 8 - +22.5/50 x 8 - +25/55 x 5
Alt. DB Curls
16/35s x 8 - 18/40s x 6 - 18/40s x 4
Fixed-bar Reverse Curl / (drop to) Drag Curl
30/66 x 20 / x 5 - pr maybe
Rope Pushdowns (rope pulled apart)
25/55 x 12 - 30/66 x 12 - 30/66 x 12 - 35/77 x 4 + 1 rope together
Bench Dips
+40/88 x 8 - +60/132 x 8 - +80/176 x 2 - set-up is starting to piss me off, will probably go normal dips whenever my next arm day is.
Low Rope OH Extensions
17.5/39 x 10 - 20/44 x 10 - 22.5/50 x 5 - drop x some
Wasn’t cripplingly weak today, but already think low calories/carbs is making a bit of a difference to performance.
Protip : Do not ever, under any circumstances think it’s a “good idea” to mix delicious relentless with your pre-workout shake to mask to taste of EAA/BCAA’s… it is literally the most disgusting concoction I’m yet to sample. Yes, unflavoured EAA/BCAA’s is literally pleasurable in comparison.
[quote]samoth2 wrote:
I like the change to real dips. They’re more manly after all haha.
Have you tried adding instant coffee/cinnamon like I suggested? I have not trouble getting my BCAA’s down when I add that.[/quote]
Bench dips feel way better for tricep focus to me, but it’s no good if the set-up makes the strength curve/difficulty slightly different every time, thus making progressive overload difficult. The only reason 4 20k’s is loadable without a training partner is a/luck and b/they are smaller in width then normal 20s.
I’ve not tried it yet, I have both of these though, so how are you mixing it? If your simply adding it to your shakes and I will definitely have to try it.
