Good progress man. I’m no expert in BB if in anything for that matter, but your neck looks really undeveloped to the torso. Maybe it’s just the poses, but I tought saying this, because that may be something you don’t want to be lagging other parts of the body.
Keep up the good work and keep posting videos.
[quote]phlegms wrote:
Looking swole bro, dem lats are wide like the Atlantic ocean. Fml. [/quote]
Cheeky bastard man!
[quote]jskrabac wrote:
You’re doing very well in here. Nothing to it but to keep doing it![/quote]
Thanks man, as they say in Dark Towers “MY LIFE FOR YOU!!!”
[quote]guhkes wrote:
Good progress man. I’m no expert in BB if in anything for that matter, but your neck looks really undeveloped to the torso. Maybe it’s just the poses, but I tought saying this, because that may be something you don’t want to be lagging other parts of the body.
Keep up the good work and keep posting videos.[/quote]
Thanks man and yes my neck is VERY underdeveloped compared to the rest of me.
I wont be doing anything to bring it up during my cut but when I start onto mass gaining ill have a few sets a week dedicated to helping its thickness.
I think I read once you need at least a 17.5 inch neck to be a man, Mine is only 16 .2 so it needs work.
Ill keep the vids coming, thanks for stopping by.
Note* The gym was PACKED today as it was athlete orientation. I had to beg for a bar and some space as I coudlnt come back later.
So given this circuits or complexes were out the window and I really felt like packing it in and heading home as I was most defiantly the “odd one out” being the only one who as there to train and not do an evaluation.
So,no circuits and no complexes so I decided I would DL until I coudlnt stand and then something epic happened. Yes Jake, I am sorry I messed the day up but it was do something or do nothing!
No warm up(Didnt have the space) so I did some arm swings, climbers and push ups etc.
A)
Dead Lifts
60x5, 80x5, 100x5, 120x5, 140x3, 160x3, 180 x 1 x 2(Fucking boooooooooooooo ya, 4 Plates a side son!)
B)
PowerCleans
3 X 3 X 60KG
3 X 3 70KG
C)
BB Rows
10 X 70KG
8 X 80KG
5 X 90KG
D) Front Squats(Cleaned)
5 X 5 X 70KG
E) WoodChops
5 X 5 x 13KG
Holy hell I DL’ed 4 plates a side and it was Butter. I couldnt even believe it, for the first time in my life I felt like I had lifted some real weight.
It was hilarious too, all the “athletes” looking on in horror as I added a 4th plate and was like “I am going tp pull this bitch or bust”. I pulled an easy single and was like “No f**king way, so I did it again and Boom, Im done”
I feeeeeeeeeeeeeeeeeeeeeeellllllllllllllllllllll like man! 405 up in hereeeeeeeeeeeeeeeeeeeeeee!!! Now bro, 5 plates with ease is the goal.
But back to circuits it is.
Nice bro, shit is definitely happening for you. Looking more swole erry’ week and your pulling 4 plaes during a brutal cut. Thats fucking progress my man! Can’t wait to chase you on the 4 plate deadlift, I need to start putting some work in!
[quote]phlegms wrote:
Nice bro, shit is definitely happening for you. Looking more swole erry’ week and your pulling 4 plaes during a brutal cut. Thats fucking progress my man! Can’t wait to chase you on the 4 plate deadlift, I need to start putting some work in! [/quote]
Dude I know,
I have no idea where it came from and it was so easy too. I had forgotten how much I love my DL’s.
I definatly think feeling good about how you look has some serious carryover to how you preform.
The DB Row vid from yesterday.
I forgot my phone today so I never videoed the 4 plate DL and that has me freaked out. Ill just have to wait till next time.
Here is what my shin looked liked after the DL
And here is the towel that took care of it
4 plates a side DL - All I can say is holy fucking shit! And to echo Ellis’ point - you’re cutting and you can do that wtf? You better get a video of that next time cos that’s some shit I gotta see. It’s almost double mine! haha - Nice work bro!
Thursday:
Warm up
Squat:
60x3,80x3, 100x3, 105x3, 110x3, 115x2, 100x3, 60x3
RDL:
60x3, 80x3, 100x3, 110x3, 120x3, 125x3, 100x3, 70x3
SL box squats - 0KG X 10 - 12
S
SL RDL - 16KG X 10 - 12
Done 4 Times
Well, I understand now why this program does not have DL’s. My lower back was so fatigued getting through the squats was far from fun. Lesson learned.
Vids on the way
Right, so seeing as the gym was packed out today circuits went out the window in favor of some OHP.
Friday: OHP
Warm up
OHP:
20x3, 30x3, 40x3, 50x3, 60x1, 60x2, 50x3,40x3
BTNP(Behind the neck press):
20x3, 30x3, 35x3, 40x3, 40x3, 35x3, 30x3, 30x3
Pull ups:
80 Reps
Complex: 3 Rounds
So as you can see circuits have run their course for me as they gym is too crowded for it.
Anyway, for the rest of mu cut ill be on a 4 day split with a BB complex at the end followed by an hour of cardio. Its standard but it works, and like MODOK says “This game is all about results,”.
So heres what ill be doing
Monday:
Bench 5/3/2
DB press 5/3/2
Facepulls 5/3/2
Complex
Tuesday:
Squat 5/3/2
GHR 4 x 10
Lunge 5/3/2
Complex
Thursday:
DL 5/3/2
DB Row 5/3/2
Woodchop 5/3/2
Complex
Friday:
OHP 5/3/2
Push press 5/3/2
Pull ups(100 reps)
Complex
Its simple and I like it for that reason, I have the big lifts which I will hammer week by week to get stronger. Diet and cardio will take care of the 1lbs weekly.
If you want to know what 5/3/2 is, its Jscakrcs rep scheme and it works like this
Week 1: 5x5
Week 2: 8x3
Week 3: 10x2
Week 4: 5x10 @ 50%
Kinda like 5/3/1 except NOTHING like it, ha!
Looking good man, we’ll have to go training up in mortons some time, how about tomorrow actually? I have work at 3 so it could work out.
[quote]Oregand wrote:
So as you can see circuits have run their course for me as they gym is too crowded for it.
Anyway, for the rest of mu cut ill be on a 4 day split with a BB complex at the end followed by an hour of cardio. Its standard but it works, and like MODOK says “This game is all about results,”.
So heres what ill be doing
Monday:
Bench 5/3/2
DB press 5/3/2
Facepulls 5/3/2
Complex
Tuesday:
Squat 5/3/2
GHR 4 x 10
Lunge 5/3/2
Complex
Thursday:
DL 5/3/2
DB Row 5/3/2
Woodchop 5/3/2
Complex
Friday:
OHP 5/3/2
Push press 5/3/2
Pull ups(100 reps)
Complex
Its simple and I like it for that reason, I have the big lifts which I will hammer week by week to get stronger. Diet and cardio will take care of the 1lbs weekly.
If you want to know what 5/3/2 is, its Jscakrcs rep scheme and it works like this
Week 1: 5x5
Week 2: 8x3
Week 3: 10x2
Week 4: 5x10 @ 50%
Kinda like 5/3/1 except NOTHING like it, ha![/quote]
Kinda, except you only do the rep scheme on the main lift. Accessory needs to be 6-15 reps or so…unless you WANT to fry your CNS.
Monday:
Bench 5/3/2
BB Row: 4-6x8-15
Push Press: 4-6x4-8
Tuesday:
Squat: 5/3/2
GHR: 4 sets
Lunges: 4-6x8-15
Thursday:
OHP: 5/3/2
PullUps: 50 reps (add 5 each week)
Close Grip Bench Press: 4-6x4-8
Friday:
Deadlift: 5/3/2
Front Squat: 4-6x4-8
Core: whatever x whatever
***Note: I’d typically have ALOT more pulling, but since you’ll be doing complexes you’ll already be doing plenty of pulling (i.e. cleans, snatches, rows, etc.)
[quote]phlegms wrote:
Looking good man, we’ll have to go training up in mortons some time, how about tomorrow actually? I have work at 3 so it could work out. [/quote]
Thanks for stopping in man, your numbers are looking nice esrically on the power clean.
As for the gym tomorrow ill need to take a pass this week, we have people over all day and I have to be the entertainment!
I think ill break out my posing routine!
[quote]Oregand wrote:
[quote]phlegms wrote:
Looking good man, we’ll have to go training up in mortons some time, how about tomorrow actually? I have work at 3 so it could work out. [/quote]
Thanks for stopping in man, your numbers are looking nice esrically on the power clean.
As for the gym tomorrow ill need to take a pass this week, we have people over all day and I have to be the entertainment!
I think ill break out my posing routine![/quote]
No bother man, I have some study to get done anyway!
Here are some vids
RDL at 120KG(Keep in mind my lower back is shot as fuck)
Behind the neck press(I couldnt get it right, so I dont think itll be a long term thing for me)
