Your DL is coming along very nicely, isn’t it?
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Yeah,pulling always felt so natural to me.I’ll up my calories to 3000 for the next 2 months or so and probably see my numbers skyrocketing
On a side note,this guy is amazing
MAX EFFORT UPPER (Cycle 13 Deload)
Sick af again.Basically the last 4 weeks I’ve been going on and off being ill,cause I’m in a house with ill people.Happy it’s a deload and I’ll most likely be fully recovered for cycle 14
3 cycles of:
Leg raises x bw x 20
Band facepulls x 1 band x 25
Band pushdowns x 25
Ohp
20 kg x 10
40 kg x 3
50 kg x 1
60 kg / 132 lbs x 6 Reps were tng.I might paused 1-2 but I didn;t intend to.Felt dizzy on the second rep but stopped for a bit and kept going.I’m sure I could hit a 7th one,but decided to let it there,since technically that’s the most reps I’ve done on that weight
Cable parallel grip row
Worked up to 75-80 kg / 165-176 lbs x 6 with pretty nice form,then 100 kg / 220 lbs (stack) or so x 3 sloppy reps
Band facepulls ss 1 arm high cable wrist curls
2 bands x 15 ss 10 kg x 10
2 bands x 15 ss 20 kg x 10
2 bands x 15 ss 30 kg x 10
2 bands x 15 ss 40 kg / 88 lbs x 10
Nack curls
20 kg / 44 lbs x 20 x 3 Cause being sick and moving my head around is fun
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MAX EFFORT LOWER (Cycle 13 Deload)
Felt sick af today.Even gettin out of bed felt like shit
Leg raises
Bw x 25 x 2
2 rounds of:
Band leg curls x 25
Rdls x 20 kg x 25
Front squat
20 kg x 8
60 kg x 1
90 kg x 1
100 kg / 220 lbs x 4 Stopped there
Deadlifts
60 kg x 3
100 kg x 3
130 kg / 286 lbs x 3 x 2 Felt set felt awful cause I forgot to pull the slack out of the bar.I’m really robbing myself by not being consistent at that
Band leg curls ss hip thrusts
1 band x 20 x 3 ss 1 band x 20 x 3
Band side bends
1 doubled band x 20 x 3
Smith shrugs
70 kg /154 lbs x 50 x 2
I think this
was responsible for this
rather than this
If you’re crook, rest. No sense in putting yourself through a shitty training session that’ll just make you sicker for longer.
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Yeap,definitely illness was the number 1 factor for feeling the 130 kg so heavy.Not pulling the slack just made the first set even worse
To be honest,although I don’t think it impacts me,but even if I’m doing myself a disservice by working out,but after already taking a break after not lifting again just messes with my head too much
Hopefully I’ll be fine in 2-4 days or so
Very hard but even more important lesson to learn:
DO NOT TRAIN WHEN SICK AF
I use Skip Hill’s traffic light system:
Green light: sickness is above the throat. Train as normal.
Yellow light: sickness is in/around the throat. Train, but drop intensity and/or volume (I usually hit my top set and get the hell out). Err on the side of caution to avoid a red light
Red light: sickness has moved below the throat (notice that automatically includes stomach complaint). No training.
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You are right.As I think about it I come to the conclusion that lifting today was a dumb choice
Thankfully I do not feel impacted
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REPETITION EFFORT UPPER (Cycle 13 Deload)
3 cycles of:
Band pushdowns x 25
Band pull aparts x 25
Ohp
30 kg / 66 lbs x 20,18,8 super short rest,now pushing through hard reps
Band rows
2 bands x 25 x 4
Reverse barbell curls
20 kg / 44 lbs x 20 x 2
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REPETITION EFFORT LOWER (Cycle 13 Deload)
Ab pulldowns
20 kg x 20
30 kg x 20 x 2
3 cycles of:
Band leg curls x 25
Band rdls x 25
Front squat
20 kg x 8
60 kg / 132 lbs x 10 x 2
Rdls
60 kg / 132 lbs x 15 x 2
Leg extensions
? kg x 20 x 4
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So,back to Patra.Last few days have been awful.I came back by bus and bus rides screw me over.To top it all off I had stomachache before the trip and after even one bite made me feel like throwing up,so on Sunday I ate less than 1000 calories,way less.Yesterday,at the evening,to account for not eating much cause I still felt a bit sick from the trip,I ate beans followed by boiled eggs at the evening.Unfortunatelly the egg white was wattery(if that makes sense) and made me throw up.Fortunatelly though,I slept a lot and today I feel awesome
I feel like I’ve lost a ton of muscle.After some eating and lifting that will go away though
MAX EFFORT UPPER (Cycle 14 Week 1)
Leg raises
Bw x 25 x 2
2 cycles of:
Cable pushdowns x 10 kg x 50
Band pull aparts x 50
Z pin press (9)
20 kg x 10
30 kg x 3
40 kg x 1
50 kg x 1
60 kg x 1
70 kg / 154 lbs x 1 Which is a pr
Close grip z press (9)
52.5 kg / 115 lbs x 3 x 2
50 kg / 110 lbs x 3
Overhead barbell extensions
Kinda like an extension-press combo.I came low,nearly toughing my neck,so elbows weren’t up high.I can’t tell how amazing that felt on my tris
20 kg x 7
30 kg x 6
40 kg / 88 lbs x 6
42.5 kg / 94 lbs x 6
Barbell row
20 kg x 15
60 kg x 8
80 kg x 5
100 kg x 3
120 kg / 264 lbs x 5 Used straps for this set.Straps on rows are literally like a powe up.First 2-3 were pretty strict
Hammer curls ss band facepulls
10 kg x 6 ss 2 bands x 12
16 kg / 35 lbs x 6 x 3 ss 2 bands x 12 x 3
Forearm high cable curls
5 sets
Neck curls
Bw x 20
15 kg x 10
30 kg / 66 lbs x 12 x 3
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Sucks getting sick man. You’ll bounce back quick though.
What happened to your great 2017 Competition Idea? Month one is almost in the books!
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Damn,I had totally forgotten about it.I was very busy with university stuff around the holidays,helping my father that had some lower back issues,being sick and some other minor stuff that I putted it aside and then totally forgot about it.Shit you just made me ashamed af
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No worries, I just saw the thread way down in the forums and figured I’d ask !
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I like the way you think.
Pushing the weight up on bent over rows has made my conventional pull a lot more comfortable off the ground. I like them with a belt and straps. Also half and half sets. First half pretty strict till close to failure, then the same amount of reps again but with a bit of momentum.
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I’ll try to film my entries tomorrow. I’m gonna see what I can do in one day on the lifts, kind of like a super-total.
Remind me,
Bench
Overhead (leg drive)
Squat
Deadlift
Clean
Maybe snatch?
Anything else?
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Wow.I expected at least one angry reaction after totally forgetting it like an idiot but you guys are amazing
Although I was pushing it for back gains,when I got back to deadlifting I noticed that it has done wonders for my pulls too
Nah,that was all.Actually the ohp was strict but after being so kind to my stupidity I cannot not allow you to push press
Lol, I want to participate with the others, I’ll go strict. I just wanted to be clear.
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I like to have a day between max effort days,but you this time I couldn’t.Oh well…
MAX EFFORT LOWER (Cycle 14 Week 1)
Leg raises
Bw x 25 x 2
2 cycles of:
Band leg curls x 25
Reverse hypers x bw x 25
Front squat
20 kg x 8
20 kg + 1 yellow band per side x 5 I tried clean grip and it felt amazing
60 kg + 1 yellow band per side x 2
80 kg + 1 yellow band per side x 1
100 kg + 1 yellow band per side x 1
110 kg / 242 lbs + 1 yellow band per side x 1
112.5 kg / 247.5 lbs + 1 yellow band per side x 1
80 kg / 176 lbs + 1 yellow band per side x 3 x 3
Deficit deadlift
Deficit was 1.5-2 inches
60 kg x ?
100 kg x 1
140 kg x 1
180 kg / 396 lbs x 1
190 kg / 418 lbs x 1 Kinda slow but I’m still learning the lift
Ghr
I added 1 more mat to the hyperextension station I use to bring the knee closer to the machine and it made a world of a difference
Bw x 6
10 kg / 22 lbs x 6 held to the chest
5 kg / 11 lbs x 6 I’d do some more but hamstring were fried
Barbell shrugs
20 kg x 15
60 kg x 6
100 kg x 6
140 kg x 6
180 kg / 396 lbs x 10
Dumbbell side bends
12 kg / 26 lbs x 20 x 5
Sit ups with the dumbbell above my head
12 kg / 26 lbs x 5 x 3
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