3 cycles of:
Machine row x 30 kg x 25 changing grip each set
Rope pushdowns x 10 kg x 25
Band pull aparts x 25
Ohp
Small barbell x 15
20 kg x 8
20 kg + 1 band per side x 5
30 kg + 1 band per side x 2
40 kg + 1 band per side x 1
50 kg + 1 band per side x 1
55 kg + 1 band per side x 1
60 kg + 1 band per side x 1 Wooooooooo man it feels good being a novice again.Just to think that I was in a hurry to become advanced back when I first started out
Plus Alphaās advice on breathing before unracking helped a ton
1 arm kneeling landmine press
Bar x 8 with both hand + 3 with each cause I hadnāt decided which variation I wanted to do
10 kg x 5
20 kg x 3
25 kg x 3 x 3 Each rep paused on the bottom
SUPER OFFENSIVE POLITIVALLY INCORRECT ez bar overhead extensions
Why were they so bad?Cause they were performed in the squat rack
10 kg x 8
30 kg x 6
40 kg x 6
42.5 kg x 6
Wide grip barbell rows
20 kg x 20
40 kg x 10
60 kg x 5
80 kg x 5
85 kg x 5
90 kg x 5 This was great.2 plates regular rows are not that far
Reverse barbell curls
20 kg x ?
30 kg x 5
40 kg x 5 x 3 Last set was a bit sloopy
Neck curls
Bw x 20
1.25 kg x 100 x 3 Maybe I should have mentioned it,but for the past 3-4 weeks Iāve been doing neck curls every evening without any weight,starting from 3 sets of 50 and adding reps here and there to build my work capacity.When I reached 3 sets of 100 reps I maintained for a while,took some days off of neck work and now here I am ready do start putting some weight on my head
Iāve never tried them as I donāt see the point in doing them at the moment.Neck curls are easier to set up and Iām a newb at neck training so thatās all I need at the moment
Maybe when liniar progression stops working Iāll consider them
3 cycles of:
Standing cable curls x 10 kg x 25
Reverse hypers x bw x 25
Front squat
20 kg x 10
40 kg x 5
60 kg x 1
80 kg x 1
100 kg x 1
110 kg x 1
120 kg x 1 Huge pr there
High bar high pin squat(above parallel)(1)
60 kg x 3
100 kg x 1
120 kg x 1
140 kg x 1 Couldnāt stay upright on the second one.The front squats wiped me out.I should have stayed at 120-130 kg.Oh well
Barbell hip thrusts
60 kg x 5
100 kg x 5
140 kg x 5
160 kg x 5 Didnāt like this movement at all
Barbell shrugs
60 kg x 10
100 kg x 20 x 3 Cause I donāt have my straps
Side barbell pin bends (9)
20 kg x 6
40 kg x 6
60 kg x 6
Yesterday I played around with bands at home instead of going to lift cause I was dead tired and a night bar owner wanted to try me out as a waiter.I had no idea if heād keep me 1 hour or 8 so I wanted to be fresh.He only needed me for one hour and at Monday Iāll know if I got the job.Anyway
DYNAMIC EFFORT LOWER (Cycle 9 Week 3)
3 cycles of:
Standing cable ab curls x 10 kg x 25
Reverse hypers x bw x 25
I decided to skip dynamic effort and do some reps instead
Low bar squat
20 kg x 10
60 kg x 3
80 kg x 1
100 kg x 20 Maybe I should have pushed it for 25.Still a pr though.Iāll start doing one set of 20+ rep squats rotating squatting style each week after my dynamic effort lower
1 leg leg press (1)
My foot was low and seat high to hit the quads a bit harder
10 kg x 10
30 kg x 10 x 3 All those mixed feeling I have about leg press.I cannot even describe them properly
Leg curls
20 kg x 10
40 kg x 12 x 2
**Incline dumbbell shrugs (5) **
10 kg x 10 or so
18 kg x 20 x 4
Smith calf raises
50 kg x 5,10,15,20,25,30,35 Damn that hurt
Iām as happy as one can get with how my training has be going.At that rate Iāll be at an 180 kg squat in the next 6 months or so
3 cycles of:
Cable V grip row x 30 kg x 25
Pushdowns x 15 kg x 25
Band pull aparts x 25
Seated unsupported reverse band ohp
20 kg x 5
20 kg + 1 reverse band per side x 5
40 kg + 1 reverse band per side x 1 or 2 or 3
50 kg + 1 reverse band per side x 1
60 kg + 1 reverse band per side x 1
70 kg + 1 reverse band per side x 1 Maybe I shouldnāt have tucked my legs like this.I dunno
Also I didnāt breath before the rep,which screwed me over a bit.Still happy though
Tate presses
6 kg x 10
10 kg x 25 x 3 with 40 seconds of rest or so
T bar row using 20 kg plates
Bar x 10
20 kg x 10
40 kg x 25 x 4 with less that 1 minute of reps between sets
Seated unsupported hammer curls
6 kg x 10 x 3
Neck curls
Bw x 20
2.5 kg x 100,100,50
Then I took some back shots.Back is really getting there.20 more kg to my rows will do wonders for my physique.Now all I gotta do is row
3 cycles of:
Kneeling ab pulldowns x 35 kg x 12
Reverse hypers x bw x 20
High bar squat
20 kg x 10
60 kg x 3 or 5
80 kg x 1
100 kg x 1
120 kg x 1 The plan was to leave some in the tank 9 but whatever
140 kg x 1 This rep was easy.I actually left some in the tank.I took one plate off of the bar but was too excited so I jumped 5 more kg
145 kg x 1 At this point I decided to cut out almost all accessory work,since this is a deload and I have no intentions of leaving it there
150 kg x 1 The excitement,it just cannot be described.4 plates here I come
2 cycles of:
Bridges x bw x 30 seconds
Reverse hyper x bw x 25
I decided to take a break from squatting.Doing a lower body day and not squatting feels weird though Leg press
0 kg per side x 10
10 kg per side x 10
20 kg per side x 10
.
.
.
80 kg per side x 10
90 kg per side x 10
Thanks for stopping by bro.My traps grow nicely just by rows and shrugs.Could deadlift help me make even better progress?Sure.But at the moment I try to reach a 400 pounds squat and I think more squatting or leg stuff is better for that that deadlifts on lower body days
Why would you take the time to do shrugs as a movement if they have no carryover to your goals? Why not just do some between sets of bench or overhead press? If youāre trying to.hit a bigger squat and see no point in deads, why see a point in shrugs?
I always look forward to how childish your responses will be. I donāt mean to stop doing them, but if youāre trying to build bigger traps, you may want to start deadlifting. Also, I highly doubt shrugging with 10kg dumbbells will get you a huge yoke. But, keep doing you bro. Iāll stay out ya log
That means you are following my posts.Kinda flattered to be honest
Usually I only do 10 kg or so while deloading.Most of my shrugging is heavier
I can only do so many āābigāā lifts in a workout.And given that my main strength goals are ohp and squat,Iām way better doing one more squatting variation after my squats instead of deadlifting
3 cycles of:
Machine rows x 35 kg x 25
Pushdowns x 10 kg x 25
Band pull aparts x 25
Z pin press (7)
The bar basically started from chin level(Or maybe it was from mouth level.Not sure)
20 kg x 8
30 kg x 5
40 kg x 1
50 kg x 1
60 kg x 1
65 kg x 1
67.5 kg x 1 Thatās something to be happy about.What a weird movement though
Behind the head close grip pin press
Iād do this inside the half rack,but the bar hitted the top,so I just setted the hooks as high as possible on the regular squat rack and did it there.The slow eccentric to not miss the hook and kill myself was killing me though
20 kg x 3
40 kg x 3
50 kg x 5,4 rested some seconds then 1 more
Floor barbell extensions(with 10 kg plates)
20 kg x 6
40 kg x 6
45 kg x 6
Barbell row
20 kg x 20
60 kg x 5
80 kg x 5
90 kg x 5
100 kg x 5 First rep threw me forward but still very happy with this one.Rows are shooting through the roof
1 arm hammer curl
8 kg x 5
12 kg x 5
16 kg x 5
20 kg x 5
Neck curls
Bw x 20
5 kg x 100,70,50 the reps are going down cause I am usually in a hurry to get in and out of the gym and I rest no more than a second on these
I plan on keep adding weight on these until I cannot perform 3 sets of 25 or something like that.By then my neck will be pretty big
3 cycles of:
Bridges x bw x 30 seconds
Reverse hypers x bw x 25
Low bar squat
20 kg x 10
20 kg + 2 bands per side x 5
60 kg + 2 band per side x ?
80 kg + 2 bands per side x 1
100 kg + 2 bands per side x 1
120 kg + 2 bands per side x 1
132.5 kg + 2 bands per side x 1
145 kg + 2 bands per side x 1
150 kg + 2 bands per side x 1 Stopped there.Still thatās a 15 kg pr
High bar paused squats
60 kg x 3
100 kg x 5 x 2 Iād do a 3x3 at a heavier weight but I was warn out,so I stayed there and did sets of 5 instead
Glute ham raises (3)
Bw x 5
10 kg x 5
15 kg x 5
20 kg x 3 half ass reps
Dumbbell shrugs
10 kg x 10
25 kg x 10
40 kg x 50
Cable side bends
25 kg x 10 or something
50 kg x 12 x 2
3 cycles of:
Behind the back pulldown x 25 kg x 25
Rope pushdowns x 10 kg x 25 with a brand new rope.It felt so good
Band pull aparts x 25
Ohp
20 kg x 10
30 kg x 5
40 kg x 17,5,4 (26) Due to messed up sleep today I was as weak as it gets.Still 17 reps match my all time best so happy about that
1 arm dumbbell press
6 kg x 10 or so
10 kg x 12 x 3 I am really weak on these
Incline dumbbell extensions (2)
6 kg x 20 x 3
Cable V grip row
Iād do krocs but did this instead
30 kg x 15
40 kg x 15
50 kg x 15
60 kg x 15
Reverse dumbbell curls
8 kg x 15 or 12 not sure x 2
