Day 20- Back/Biceps
Rack pull- Ramped up to 115kg x 3 x 3 - Grip again
Pull ups- All 5 around 10 sec holds but harder than last time
Barbell rows - Ramped up to 60kg x 5, MaxRepped 50kg x 10. This time it felt much better
Dumbell rows- 1 set of 7 with 17kg
Dumbbell curl - Ramped up to 19,5kg x 3 and then MaxRepped 15,5kg x 8
Day 21- Shoulders/Traps
Overhead press- Ramped up to 2 sets of 53,5kg x 3 and it felt great, dominating. Then I MaxRepped 13 with 43,5kg and wanted to prove I can do 15 so I did another set and did only 10.
Lateral Raises- Destroyed the stickng point at 10,5kg x 4 and then MaxRepped 10 with 8,5kg
Dumbbell press - 3/4/5/5/5/5 with 20,5kg but I’m lacking explosion. It’s because I’m having troubles getting a good setup
+
Haney shrugs - Ramped up to 46,5kg x 6
Dumbbell shrugs- 12/12 with 18,5kg
Day 22 - Legs/Back/Biceps
Squat - Ramped up to 95kg x 3 and repeated it. Had some troubles there, not explosive, but better than couple of weeks ago when I last squatted. MaxRepped 75kg x 9.
Barbell row - 5x8 with 37,5kg. Good back activation
Dumbbell row - 8 with 17kg
Fat Bar Barbell Curl - 3/4/5/5/5/5 with 35kg
Week 6 Observation -
Only 2 days with less than 8 hours of sleep. Felt stronger, felt better, ate better. It’s a start.
Week 6 Observation -
Only 2 days with less than 8 hours of sleep. Felt stronger, felt better, ate better. It’s a start.
Day 23,24,25 - Epic Fail. I didn’t prepare for my exams when I had the time and the chance so I payed the price these last two weeks. Fifteen hours of studying every day and catastrophically low sleeping hours have pissed my previous humble gains down the drain.
I managed to bench 3/4/5/5/5/5 with 76,5kg and overhead pressed 50kg x 3 twice. Rack pull fell down to 110kg x 3 because my hands have weakened again.
Now the exams are over and I got some sleep so I did my first normal session after two weeks of pure emotional and physical torture :
Day 26- Shoulders/Chest/Triceps
My right shoulder is acting up so I’m going to avoid the bench press for a couple of weeks until I get my scapulaes in place and fix shoulder flexibility issues.
Push press- Ramped up to 58,5kg x 3, 2 sets. The last set was make it or don’t. I squezeed out 3 explosive reps and I knew that the 4th wouldn’t go, even if I was to try. Maxrepped at 9/8 with 50kg
Dumbell bench press - 13 and 10 with 23kg
Pushups - 10/5/6/6
Dips - 4/5/5/5/4 supersetted with floor flyes with 9,5kg - 8/9/9/6
Overhead triceps extensions - 12/11 with 7kg.
Day 27- Back/Biceps
Rack pull- Ramped up to 116,5kg x 2 and then 115kg x 3. Grip again. Maxrepped 90kgx10. They were more like clusters after the 5th rep. Stamina was the problem on the MaxRep set.
Pullups - 5x10 sec holds. This was my strongest effort with pullups ever since I got fat.
Barbell row - Ramped up 55kg x 3, repeated that effort and then MaxRepped 45kgx8
Dumbbell curl - Ramped up to 18,5kg x 5 and repeated that. Then MaxRepped 14,5kg x 6. Grip gave out
Day 28- Shoulders
Overhead press- Ramped up to 55kg x 3, repeated that effort. It went smoooooth. Afterwards I did 4x5 with 51,5kg. This was my lifetime best effort in the overhead press. While I was ramping up my right shoulder clicked in a weird way, not in a way that hurts or means injury. Afterwards I noticed how it became alot more flexible. For the first time ever I was able to touch my left scapula from behind.
Lateral Raise - 9,5kg - Couldn’t do all of the sets above 8 reps. Bad form.
+
Behind the neck shrug - 45kg - 4x10
Dumbbell press - 20.5kg - 3/4/5/5/5/5
+
Shrug - Terrible form. Balls in the way
Day 29 - Legs/Back
Squat- Ramped up to 2 sets of 90kg x 3. Pretty hard at first. Bad bar placement on the shoulders. Afterwards I did 4x5 with 80kg. This was very explosive and pretty easy.
Pullups- 1st rep was extremely strong, I was able to hold myself up there for more than 15 sec and lower myself slowly. The 2nd rep was a disaster and I strained my rotator cuff/right arm. Then I was stupid and did 3 more sets.
Barbell row - 4x10 with 41,5kg
Barbell curl - Couldn’t do more than 8 on all 4 sets with 35kg.
Day 30- Shoulders/Chest/Triceps
Overhead press- Ramped up to 57,5kg x 3 for 2 sets. Then I did 48,5kg x 9 and 48,5kg x 8.
Dumbbell bench press - 13/11 with 23kg
Pushups- 10/7/6/6
Bench dips 4/5/5/5/4
+
Floor flyes 8,5kgx10 / 9,5kgx10/10/10 - My elbows touched the floor so it wasn’t a CT approved floor press but I couldn’t do it any other way because of right shoulder soreness. It was a miracle I even did the workout and maintaned the strength from last time.
Remedial work -
Cuban rotation 2x15 with 10kg
Catanzaro superset - with dumbbell handle 12 reps, only 1 go at the superset.
Still continuing with the current split/template, but altering it a bit with HSS 100 as the motivation. I hate changing and modifying programs. It makes me look like a wanker. But once again, I have no choice. I hope this time around I’ll sleep better, eat better, do the f. cardio and maybe even train better.
So here it goes, week 1- HSSR (Remedial instead of 100)
Tuesday * Shoulders/Traps *
H - Overhead press - Ramped up to 54kg 2x3. Then 48,5kg/8, 48,5kg/5, 47,5kg/5, 46,5kg/5
My 5RM from 2 weeks ago was around 53kg so I reckoned I’ll be able to do 4x8 with 48,5kg easily. I was wrong^^. To make things worse, something doesn’t feel right with my shoulder alignment and so my form feels funny. I don’t like it at all.
H (Traps)- Power shrug - 55kg 8/8/8/8 - Terrible form. I have no idea how to master this one…
S - Isolation- Lateral raise - 7kg /10,12,9
Dumbbell shoulder press - 18,5kg /8,6,6
S - Cuban rotation 16.5kg 12/12/10
S(Traps)- Haney shrug 46.5kg 10/10/9
R - JP Catanzaro’s superset with 4.5kg - bad form on that one too
Workout time - 10min warmup /65min training/ 5 min remedial