Justifying My Name

Training Training Logs
141

The squat video from earlier

142

DYNAMIC EFFORT UPPER (Cycle 7 Deload)

4 cycles of:
High cable rows x 20,25,30,35 kg x 25
Pushdowns x 20 kg x 25

Illegally wide bench
20 kg x 15
50 kg x 15
60 kg x 15
80 kg x 6 Honestly this was way harder than I thought.Iā€™ll probably spend my next few cycles doing reps on wide grip instead of dynamic effort upper

Pendlay rows
40 kg x 8 or 10
70 kg x 6 x 2

Curls
Bar x 25 x 2

Cable pullovers
1 dropset

143

MAX EFFORT UPPER (Cycle 8 Week 1)

4 cycles of:
Pulldowns to neck x 20 kg x 25
Band pushdowns x 1 band x 25
Band facepulls x 1 band x 25

Close grip paused bench
20 kg x 10
40 kg x 5
60 kg x 2
80 kg x 1
100 kg x 1
110 kg x 1 Woooooooooooohoooooooooooooooo.I mean WOOOOOOOHOOOOOO

This bench is shit.The pad is too short so in order to keep my head on the bench I have to unrack the bar from a thousand miles away.This messed with my possitioning a bit but still what a grinder,what a beauty,what a nice way to confirm that 130 kg is on the way.Honestly,so freakin excited right now

Medium grip 2 board press
100 kg x 3 x 3

Barbell row
20 kg x 10
60 kg x 5
90 kg x 5 x 3

Low to high band facepull
2 bands x 12 x 3

Reverse grip barbell curls
20 kg x 10 x 3

Neck curls
Bw x 12
10 kg x 12
20 kg x 10 x 2

I wanted to do some more work but I wasnā€™t feeling that good.I went camping Friday to Sunday and 2 and a half days below the hot sun eating canned food and candy drained me a bit

Also,since 1-2 people have commented on my dog on the past hereā€™s a funny video of her hiding like an ostrich at 0:35

144

MAX EFFORT LOWER (Cycle 8 Week 1)

3 cycles of:
Cable ab pulldown x 25 kg x 25
Cable pullthroughs x 25 kg x 25
Low bar squats x 20 kg x 8

Low bar paused squat
60 kg x 2
80 kg x 1
100 kg x 1
120 kg x 1
130 kg x 1
140 kg x 1 Another pr.ANOTHER. A N O T H E R
This makes me so freakin happy and motivated to train.

Front squat
60 kg x 1
80 kg x 3 x 3 With this fat smooth bar nothing to complain here

High bar gm
20 kg x 6
60 kg x 6 x 3

Behind the back smith shrugs
20 kg x 10
60 kg x 6
100 kg x 6
130 kg x 6

Calf raises ss leg raises
3 sets of 12 with ? weight ss with 3 sets of 15

145

REPETATION EFFORT UPPER (Cycle 8 Week 1)

3 cycles of:
Wide grip pulldowns x 20,25,30 kg x 25
Bw skulls x bw x 25
Rear delt rows x bw x 25

Wide grip bench
20 kg x 10
40 kg x 6
60 kg x 6 x 6 with less than 30 seconds of rest between.Most were between 15-20 seconds I guess

Too fried to do a second press

Band pushdowns
1 band x 25 x 4 with little rest again

Football bar rows
10 kg x 10
30 kg x 10
60 kg x 10 x 3

Curls
50 reps

Neck curls
10 kg x 70 reps

146

DYNAMIC EFFORT LOWER (Cycle 8 Week 1)

3 cycles of:
Crunches x bw x 25
Band pull through x 1 band x 25

Speed squats
Warm up with the bar
50 kg + 1 band per side x 2 x 10

Deadlifts
Cause my brother was lifting with me
60 kg x 1`x 5 sumo,5 conventional

High bar squats
20 kg x 6
50 kg x 6
60 kg x 25,I thought I did 20 my brother said 23.Anyway I chickened out and didnā€™t completed the 25 reps

Tke squats
1 band x 20 x 3

1 arm smith shrugs ss with calf raises
40 kg x 10 per arm ss with calf raises x ? x 3 sets

147

MAX EFFORT UPPER (Cycle 8 Week 2)

4 cycles of:
Behind the neck pulldowns x 20 kg x 25
Cable pushdowns x 20 kg x 25
Facepulls x 15 kg x 25

Medium grip bench press
20 kg x 10
20 kg + 1 band per side x 3-5
40 kg + 1 band per side x 3
60 kg + 1 band per side x 1
80 kg + 1 band per side x 1
100 kg + 1 band per side x 1
102.5 kg + 1 band per side x 0,1
Not a very good day today

Paused close grip
60 kg x 1
90 kg x 3 x 3

1 arm t bar row
Bar x 5
15 kg x 5
30 kg x 5
45 kg x 5 Couldnā€™t hold it :okay:
30 kg x 5 x 4 Slower with pauses at the top

Skullcrushers
10 kg x 6 or so
40 kg x 8 x 3 paused at the bottom

Cable hammer curls
20 kg x 15 x 3

Iā€™ll do some neck curls

1 Like
148

MAX EFFORT UPPER (Cycle 8 Week 2)

4 cycles of:
Rdl x 20 kg x 25
Standing cable abs x 20 kg x 25
Low bar squat x 20 kg x 8

Low bar squat
20 kg + 1 band per side x 5 x 2
60 kg + 1 band per side x 3
80 kg + 1 band per side x 1
100 kg + 1 band per side x 1
120 kg + 1 band per side x 1
140 kg + 1 band per side x 1
150 kg + 1 band per side x 1 I cannot even describe it

Sumo deadlift
cause my brother wanted to pull
40 kg x 3
80 kg x 1-2
120 kg x 1
150 kg x 1 My brother stayed there so I didnā€™t pushed it any further

Front paused squats
.20 kg x 3
50 kg x 1
80 kg x 3 x 3

High bar good morning
20 kg + 1 band per side x 5
60 kg + 1 band per side x 5
70 kg + 1 band per side x 5 x 4

Smith shrugs

Up to 160 kg x 10

Calf raises ss leg raises
90 kg x 20 ss bw x 20 x 3 sets

1 Like
149

REPETATION EFFORT UPPER (Cycle 8 Week 2)

4 cycles of:
Medium grip pulldowns to chin x 25 kg x 25
V grip pushdowns x 20 kg x 25
Band pull aparts x 25

Wide grip bench
20 kg x 6
40 kg x 6
65 kg x 6 x 6

Close grip feet on the bench bench
50 kg x 20,10 My triceps were dead

Band pushdowns
Band x 50 reps x 2

T bar row
15 kg x 10
30 kg x 6
45 kg x 20,20,13

Curls
ā€¦
I kinda missed timed sets.Time to do some 45 seconds to 1 minute curls

Neck band curls
2 bands x 20 reps x 2
2 bands x 20 dropset to 1 band x 20

Neck band twists
1 band x 50 reps per side

150

DYNAMIC EFFORT UPPER (Cycle 8 Week 2)

3 cycles of:
Cable ab pulldowns x 20 kg x 25
Band pull throughs x band x 25
Low bar squats x 20 kg x 8

Speed squats
20 kg + 1 band per side x 2 or something
50 kg + 1 band per side x 2
52.5 kg + 1 band per side x 2 x 8

High bar squats
20 kg x 2 or 5 or sth
50 kg x 2
70 kg x 2
90 kg x 10 x 2

1 arm smith rdl
60 kg x 12 x 3 Holy mother of glutes

Wide grip shrugs
60 kg x 50

Calf raises
? x 20,20,13

Bridges
1 set and then left the second cause I drank a lot of water and thought Iā€™d throw up

151

MAX EFFORT UPPER (Cycle 8 Week 3)

2 cycles of:
Pulldowns to neck x 30 kg x 30
Pushdowns x 15 kg x 50
Band pull aparts x 30

Close grip 2 board(1.6 inch) press
Started without a board
20 kg x 10
40 kg x 5
60 kg x 1-2
Added board
80 kg x 1
100 kg x 1
120 kg x 1
Woooooooooohoooooooooo
120 kg.Slow but yet.Bench is getting BEAUUUUTIFUL

Close grip spoto press with feet out and flat
90 kg x 3 x 3

Meadow row
Bar x 5
15 kg x 5
30 kg x 5
45 kg x 5
60 kg x 5 Iā€™m one happy lifter right now

Overhead bar extensions
20 kg x 12 x 3

Reverse barbell curls
20 kg x 12 x 3

Neck on the evening cause I was in a hurry

152

Since in 10 days or so Iā€™ll be back at my home town here are some thoughts for the next months

First off,both my bench and squat are doing great.By the end of this year Iā€™ll be at a 125 - 130 kg bench and an 160 - 170 kg squat

I decided I want bigger forearms,which means Iā€™ll push my reverse grip curls a bit harder.Also Iā€™ll add so some arm wrestler movements instead of regular curls
Also I want a bigger neck,but 5 minutes of neck curls trying to reach a 20 kg plate x 100 will take care of that
Last,Iā€™ll keep pushing my shrugs until I reach 180 kg x 20,200+ kg x 6 ect

Since I do not care about competing in powerlifting,after I reach the 130 kg bench,I might decide to move to ohp to get some size on my delts,but I have time to figure that out

At the moment Iā€™m at 94 kg or so,so when I move back I might cut for a month or so before I start adding weight.Or I might push as hard as possible to reach that 130 kg bench and cut after.Weā€™ll see

Last,I wanna purchase some bands until Christmas

Thatā€™s all I can think of

153

MAX EFFORT LOWER (Cycle 8 Week 3)

4 cycles of:
Legs high curls x bw x 25
Band hip thrusts x band x 25

Front squat
A small barbell x ?
20 kg + 1 band per side x ?
60 kg + 1 band per side x 2 or something
80 kg + 1 band per side x 1
90 kg + 1 band per side x 1
100 kg + 1 band per side x 1
110 kg + 1 band per side x 1 I think I cut it a bit high.Form was good though so not gonna complain

Front paused squat
90 kg x 3 x 3

High bar good morning
20 kg x 8
60 kg x 5
80 kg x 5 x 3

Calf raises
3 sets of whatever

Smith shrugs
Worked up to 180 kg x 6 .I stopped there cause I was bending at the elbow.Pretty happy with that one,although bending my arm is a habit I have to avoid

154

The top set on front squats from today

155

REPETITION EFFORT UPPER (Cycle 8 Week 3)

3 cycles of:
Rear delt rows x bw x 25
Pushdowns x 20 kg x 25

Wide grip bench
20 kg x 10
40 kg x 6
70 kg x 6 x 6

Football bar close grip press
Without touching my chest or fully locking out on most of them,feet on the bench
10 kg x 15
50 kg x 15 x 3

Last set here

Band pushdowns
Band x 30 x 4

Barbell row
20 kg x 10 or so
60 kg x 20 x 2

Bodyweight reverse curls
Bw x 12 x 3

Neck curls
10 kg x 25 x 4

156

DYNAMIC EFFORT LOWER (Cycle 8 Week 3)

3 cycles of:
Band ab pulldown x 25 reps
Rdl x 20 kg x 25

Speed squat
20 kg x 2 I felt rusty
20 kg + 1 band per side x 2
50 kg + 1 band per side x 2
70 kg + 1 band per side x 2 x 6

High bar close stance squats
20 kg x 6
50 kg x 2
70 kg x 2
90 kg x 15 should have gone for 20

Tke squats
1 band x 20 x 3

Smith behind the back shrugs
50 kg x 50 x 2

157

MAX EFFORT LOWER (Cycle 8 Deload)

3 cycles of:
V grip pushdowns x 20 kg x 25
Bodyweight rear delt rows x bw x 25

Bench press
20 kg x 15
40 kg x 8-10
60 kg x 2-3
80 kg x 1
100 kg x 8 WOOOOOOOOOOOOOOO 2 REP PR WITH 1 LEFT IN THE TANK MAYBE
(Video will be up later)

Wide grip barbell row
60 kg x 15 x 3

V grip pushdowns
20 kg x 50

Cable curls
20 kg x 30
10 kg x 30 reverse

158

Nice bench progress, please send me the football bar haha

159

Thanks mate.Really appreciate it

Itā€™s actually a cheap one some random guy made with old rusty metal.You can probably make one for less than 20 bucks

160

@Akidara howā€™s your training going.I used to follow your log but you havenā€™t updated it in ages