I was at a friends house today so I did some pullups at his pull up bar while he had a bath
MAX EFFORT LOWER (Cycle 2 Int Week 1)
Shitty day.That’s all I’m gonna say
how do you like your workouts so far?
thats great!!! I got into real lifting doing PHAT which is modified from Westside then an actual westside program for raw lifters
[quote]stronkfak wrote:
[quote]jt67 wrote:
thats great!!! I got into real lifting doing PHAT which is modified from Westside then an actual westside program for raw lifters[/quote]
Wow I had no idea phat’s origin was westside [/quote]
yeah its like a hybrid routine mixing principles of westside and bodybuilding routines
[quote]stronkfak wrote:
DYNAMIC EFFORT LOWER (Cycle 2 Acc Week 3)
Not hanging leg raises
Bw x 12 x 5
Goblet squat
10 kg x 12 x 2
Hip side to side
Bw x 15
Dimel deadlift
20 x 20 x 2
Sumo deadlift
20 x 20 most were half reps
60 x 2 x 3
100 x 2
110 x 2 x 20
140 x 1 x 2 both done with an overhand grip
Box dl squat
20 x 10
60 x 5
90 x 13
Shrugs
20 x 20
60 x 10
100 x 5
110 x 22,13,11(I think)
Ab wheel
Bw x 10 x 2
Solid looking deadlifts
great looking forward to see your progress
[quote]stronkfak wrote:
MAX EFFORT LOWER (Cycle 2 Int Week 1)
Shitty day.That’s all I’m gonna say[/quote]
Happens to us all dude
Yeah.Given that I haven’t deloaded for so long that was to be expected.Happy to see you’re still following my log
yeah I did unconventional deloading the last few weeks, will sort of be forced to, as I just got my tattoo on my side finished so I wont be able to use a belt until its healed. if you go on my instagram I have a picture if you want to see it
[quote]jt67 wrote:
yeah I did unconventional deloading the last few weeks, will sort of be forced to, as I just got my tattoo on my side finished so I wont be able to use a belt until its healed. if you go on my instagram I have a picture if you want to see it[/quote]
Just checked it out and it’s amazing.Also way to go with the smooth 415 x 3
[quote]stronkfak wrote:
[quote]jt67 wrote:
yeah I did unconventional deloading the last few weeks, will sort of be forced to, as I just got my tattoo on my side finished so I wont be able to use a belt until its healed. if you go on my instagram I have a picture if you want to see it[/quote]
Just checked it out and it’s amazing.Also way to go with the smooth 415 x 3[/quote]
Thanks, wrote out my next volume block, doing very specific powerlifting now
[quote]jt67 wrote:
[quote]stronkfak wrote:
[quote]jt67 wrote:
yeah I did unconventional deloading the last few weeks, will sort of be forced to, as I just got my tattoo on my side finished so I wont be able to use a belt until its healed. if you go on my instagram I have a picture if you want to see it[/quote]
Just checked it out and it’s amazing.Also way to go with the smooth 415 x 3[/quote]
Thanks, wrote out my next volume block, doing very specific powerlifting now [/quote]
Nice to hear.Looking forward to see you moving some heavy ass weights
This was the day I’d start lifting again but I had to help my parents at our shop so I did a small workout instead.I’ll do a light upper body day at the night probably
Extra workout
100 reps band pushdowns
100 reps band rear delt flies
100 reps band leg curls
50 reps band hip thruster
I’ll have a light band at home so I’ll do small workouts like that atleast twice per week
Last night:
Extra workout
100 rep band pushdowns
100 rep band rows
100 rep band curls
Today:
UPPER BODY WORKOUT
10 kg barbell 5 rep each for 5 minutes
row,snatch grip row,snatch grip high pull,clean,ohp,split press
Barbell ohp
20 kg x 10
30 kg x 5
40 kg x 5
50 kg x 5 x 4
Dumbbell floor press
20 kg x 26 Didn’t pushed it on these
Dumbbell row
20 kg x 10 x 6
The barbell complex on the beggining killed me.I must get my conditioning up
Some pics from yesterday at 98-99 kg
and 3rd.Not too bad for being 10 kg up since summer.Don’t laugh at the background I’m at my parents’ house
Time I start updating this thing.I now have a band at my home so I can throw in mini workouts here and there
Mini workout
100 rep band pushdowns
100 rep band pull aparts
50 rep band curls
100 reps band airfucks(With the band around my waist.I just can’t remember how it’s called right now(if it even has a name))
I also kind of like the new setup
I decided to run this cycle beltless.So
MAX EFFORT UPPER (Cycle 3 Acc Week 1)
Hanging leg raises
Bw x 6 x 3
The progress I’ve made on these is amazing.They felt so easy,like I did nothing at all
Close parallel grip pulldown
30 kg x 15
40 kg x 15 x 2
Close grip bench
20 kg x 15 x 2 with pull aparts after each set
40 kg x 8 with pull aparts
60 kg x 5 with pull aparts
80 kg x 5 with pull aparts
85 kg x 5
90 kg x 5
95 kg x 4 Didn’t tried a 5th one
For some reason after a rep or two I forgot I had a lower body.If I didn’t turned it into an upper body only lift I’d probably get a 5th rep.That being said my best ever was a 95 kg x 5 with a belt on and today I just came back after a 3 week lay off so nothing to complain here
Dumbbell floor press
8 kg x 20
12 kg x 10
20 kg x 27 I’m really weak at these
Barbell extensions to forehead main sets being supersetted with pushdowns with pushdowns with a band attached to the stack
20 kg x 10
30 kg x 6
35 kg x 6 + 15 x 3 That was tough as fak
Kroc row
12 kg x 12
20 kg x 10
30 kg x 20 Eaaaaaasy
Barbell curls
20 kg x 10
30 kg x 10,6,6,6
My 16 year old brother curled with very little cheating 50 kg x 8 while I was at my home town so it’s time I take biceps a bit more seriously
Mini workout
100 rep band pushdowns
100 rep band curls
100 reps band hip thrust
50 reps seated band good morning(these felt great)