Not the way I SSB!
Like a folding garden chair.
Upper heavy/reps
Floor press
Bar x 5
50kg x 3
70kg x 3
90kg x 3
100kg x 3
110kg x 3
120kg x 3
Chins
BW x 3
+8kg x 3
+12kg x 3
+16kg x 3 - PR? Maybe.
+12kg x 3
+8kg x 3
BW x 5
Overhead press
Bar x 8
40kg x 8
50kg x 8
60kg x 8
70kg x 5
50kg x 10
Ss/ Facepulls
36kg x 15
40.5kg x 5 x 15
Dips
BW x 4 x 10
Ss/ Rope hammer curls
40.5kg x 15
45kg x 15
49.5kg x 15
54kg x 15
Laterals
12.5kg x 3 x 10
12.5kg x 15
Ss/ Rolling DB extensions
17.5kg x 3 x 10
17.5kg x 12
Ss/ Incline curls
12.5s x 4 x 12
https://www.instagram.com/sartorius_b_i_g_/p/CXP94KHvDqx/?utm_medium=copy_link
1 Like
Lower dynamic/rep session
Low bar
Sleeves
Bar x 2
70kg x 2
Belt
100kg x 2
120kg x 2
140kg x 2
160kg x 8 x 2
GHR (pin 3 and 3)
BW x 10 x 4
Ss/ Deads
Beltless
120kg x 2
150kg x 2
175kg x 8 x 2
RDLs - toes raised
Belt, straps
175kg x 3 x 8 - wider grip each set, from pointer on smooth to pointer on rings.
Belt squat
Sleeves
160kg + green bands x 10
180kg + green bands x 10
200kg + green bands x 10
220kg x 12
Ss/ Lying hamstring curl
30kg x 12
30kg x 12
30kg x 12
30kg x 15
https://www.instagram.com/p/CXXvuhHLYJD/?utm_medium=copy_link
1 Like
Upper dynamic/reps day
Comp Bench - dynamic
Bar x 2 x 2
40kg x 2 x 2
60kg x 2
80kg x 2
90kg x 8 x 2
Feeling better and better. Up 10kg from 2 weeks ago, about 70% of my floor press and close grip maxes at the moment, and still moving like speed work. I reckon tightness is probably an issue that will announce itself when the weights get heavier but I have loads of time to drill that in.
DB low incline
22.5kg x 12
32.5kg x 12
40kg x 10
40kg x 10
40kg x 10
40kg x 14
Ss/ Wide grip lat pulldown - facing out
67.5kg x 6 x 5
Dumbbell press is flying in terms of progress.
Cable rope pullover
45kg x 15
49.5kg x 15
54kg x 15
Ss/ Double D cable row
60kg x 12
67.5kg x 12
75kg x 10
Pullovers felt better than the straight arm pulldowns. Knackered my triceps though.
Rope pushdowns
54kg x 15
63kg x 15
72kg x 10, 3, 2 rest pause
Ss/ Hammer grip KB preacher curls
28kg x 12
32kg x 12
32kg x 12
Upright row
40kg x 2 x 10
Ss/ Hammer strength high incline press
20kg/side x 20
25kg/side x 20
Ss/ DB curls
15kg x 2x 10
Done. Dead. Arms were about to explode and I struggled to change my clothes. I am not used to direct arm training.
1 Like
Lower heavy/reps
Front squat
Sleeves on
Bar x 4
70kg x 4
100kg x 3
Belt on
120kg x 4
140kg x 4
155kg x 4 - ?lifetime PB? Potentially. In that range anyway.
Deadlifts
Double overhand
100kg x 3
150kg x 3
180kg x 3
Belt, straps on
205kg x 3
225kg x 3
240kg x 4
Deads felt pretty sluggish. Pretty good top set for me at the moment though. Had a grinder left in the tank.
SSB
Belt, sleeves
140kg + 23kg → 45kg in chain x 6
160kg + 23kg → 45kg in chain x 6
180kg + 23kg → 45kg in chain x 6
Woof. I took 195kg for 6 last week straight weight. Today I took 203kg in the hole for 6 and had near 500lbs on my back at the top, and it didn’t even feel too heavy.
https://www.instagram.com/p/CXfsz8lLJH2/?utm_medium=copy_link
Bulgarians
Front foot elevated, no gear, stabilised on rack
BW x 8/leg
SSB
35kg x 8/leg
35kg + 13kg → 25kg in chain x 8/leg
50kg + 13kg → 25kg in chain x 8/leg
60kg + 13kg → 25kg in chain x 8/leg
Yoke
146kg x 15m
186kg x 15m
Belt on
226kg x 15m
266kg x 15m
226kg x 15m, rest 15 seconds, 15m
https://www.instagram.com/tv/CXfru2gDPLv/?utm_medium=copy_link
Deep fried CNS with a side of ranch. That ranch upstate, where dogs and silly over-reachy bois go to stay but you can’t go visit them.
1 Like
That is some very nice front squat mate. Great job.
Thanks man! Gunning for the double bodyweight at some point but for now I’ll be happy when 180kg feels like an everyday weight.
Upper heavy/reps
Close grip
Bar x 5
50kg x 3
50kg x 3
70kg x 3
90kg x 3
105kg x 3
115kg x 4 - what I came for
120kg x 3 - a little bonus 1 rep comeback PR. 5kg off best close grip triple and 9 sets off a volume PR at this weight (lol, thanks for nothing Smolov Jr).
https://www.instagram.com/p/CXie9uWvSaP/?utm_medium=copy_link
Chins
BW x 5
+11.3kg x 4
+11.3kg x 4
+16.3kg x 3 - 0.3kg PR over last week, this gains train can’t be stopped.
+11.3kg x 4
+11.3kg x 4
Drop set
BW x 3, 2 rest paused
Normal people use a luggage scale to weigh the chin up belt right? Much more loaded volume than I did last week anyway.
Seated-non-back-supported axle overhead press from pins - the setup was already there and last week I got some gnarly quad cramps from standard OHP
12kg x 10
32kg x 10
47kg x 10
57kg x 10
57kg x 10
Ss/ Inverted rows
BW x 5 x 10
Axle OHP - clean once
57kg x 10
Axle JM press
12kg x 10
32kg x 10
32kg + black band x 2 x 8
Ss/ DB curls
15kg x 2 x 12
17.5kg x 2 x 12
Lean away cable laterals
13.5kg x 12
18kg x 3 x 10
Ss/ Overhead KB extension
32kg x 3 x 12
32kg x 15
Drop to
24kg x 12
Ss/ Barbell reverse curls
20kg x 4 x 12
Last set mechanical drop to
Barbell curls
20kg x 20
2 Likes
Lower dynamic/rep session
Low bar
Sleeves
Bar x 2
70kg x 2
100kg x 2
Belt
125kg x 2
150kg x 2
170kg x 8 x 2
Feels good.
Shins to bar
11 x 3
Ss/ Deads
Beltless
120kg x 2
150kg x 2
175kg x 2
Hook grip
175kg + 5 → 20kg in chain x 8 x 2
Speed still very good on these. Mad amount of volume to do hook grip though. No idea how oly lifters do it.
Gave the hammies a break from GHR for the week. Will bring it back in next week.
RDLs - toes raised
Belt, straps
175kg + 5 → 20kg in chain x 3 x 8 - wider grip each set, from pointer on smooth to pointer on rings.
Leg press
Sleeves
180kg x 10
220kg x 10
250kg x 10
Ss/ Lying hamstring curl
20kg x 15
20kg x 15
20kg x 15
https://www.instagram.com/p/CXnUC2dru7O/?utm_medium=copy_link
Upper dynamic/reps day
Pub crawl last night. Dire sleep and the stomach contents wanted to come say hello several times during this session. Bench sets moved nicely. Everything else was good but felt like twice as much work as it should have.
Getting the work done was a solid win.
Comp Bench - dynamic
Bar x 2 x 2
40kg x 2 x 2
60kg x 2
80kg x 2
90kg x 2
90kg + 6 → 15kg in chain x 8 x 2
Lovely
DB low incline
25kg x 12
35kg x 10
42.5kg x 8
42.5kg x 8
42.5kg x 8
Drop to
35kg x 6
Ss/ Pullups
BW x 5 x 4
Cable rope pullover
49.5kg x 15
54kg x 15
58.5kg x 15
Ss/ MAG cable row
60kg x 12
67.5kg x 12
75kg x 12
Rope pushdowns
58.5kg x 12
67.5kg x 12
76.5kg x 12
Ss/ Hammer grip KB preacher curls
32kg x 15
32kg x 15
32kg x 15
Laterals
12.5s x 2 x 15
Ss/ Hammer strength high incline press
25kg/side x 20
25kg/side x 20
Ss/ DB curls
15kg x 2 x 10
1 Like
Lower heavy/reps
Front squat
Sleeves on
Bar x 4
70kg x 4
100kg x 3
Belt on
125kg x 4
145kg x 4
160kg x 3 - 5kg comeback PR, maybe lifetime?
SSB
Belt, sleeves
170kg x 3
200kg x 3
220kg x 3 - 5kg PR
https://www.instagram.com/p/CXu5JD6rsEZ/?utm_medium=copy_link
Chins
BW x 2
10kg x 2
15kg x 2
20kg x 2
Towel chins
BW x 3 x 3
I had very little energy today and we’re doing heavy deads with the boys early on Christmas morning so I just took this pretty chilled in terms of volume. Didn’t fancy another 3 x 6-8 on the SSB.
2 Likes
Upper heavy/reps
Floor press
Bar x 5
50kg x 3
50kg x 3
70kg x 5
90kg x 5
105kg x 5
115kg x 5 - pretty nice
https://www.instagram.com/tv/CX0BDAdBKv5/?utm_medium=copy_link
Strict log press
43kg x 6
58kg x 6
68kg x 5
68kg x 5
68kg x 5
Ss/ Facepulls
31.5kg x 5 x 20
JM press
20kg x 10
20kg + 6 → 15kg in chain x 10
30kg + 6 → 15kg in chain x 10
35kg + 6 → 15kg in chain x 10
Ss/ DB curls
15kg x 15
17.5kg x 12
20kg x 10
22.5kg x 8 - scrappy
Lean away cable laterals
13.5kg x 15
18kg x 2 x 12
Ss/ Overhead DB extension
30kg x 15
35kg x 2 x 12
Ss/ Barbell reverse curls
20kg x 12
25kg x 2 x 12
1 Like
Xmas day deadlifts with the gang
Just took 225kg for a comfy 6 at 6am. I don’t hit big pulls until I’ve been awake at least 4 hours so called it there.
https://www.instagram.com/tv/CX5aV7pB6lK/?utm_medium=copy_link
Hope everyone had a good one!
Today
Lower dynamic/rep session
Low bar
Sleeves
Bar x 2
70kg x 2
100kg x 2
Belt
120kg x 2
140kg x 2
160kg x 2
180kg x 8 x 2
Finally starting to slow down and move less like a dynamic day and more like the volume day its becoming.
Feel really strong relative to how this much high bar volume would have felt at this weight 6 weeks ago which is reassuring. Interesting to see where
GHR
BW x 8 x 5 (only before working sets, I forgot during warm ups)
Ss/ Deficit deads - 2 inch
Beltless
70kg x 2
120kg x 2
160kg x 8 x 3
Back down in weight but up a rep each set and plus a deficit. 175kg plus chains last week was approaching the limit of what felt doable for 16 speed reps. Hoping that in 4 weeks when I’m doing that on this variation with triples it feels good.
GHR surprised me.
Hip thrusts
160kg x 4 x 5
Meh. Hurts my bits.
Leg press
Sleeves
200kg x 10
240kg x 10
260kg x 10
Ss/ Pullthroughs
40.5kg x 15
54kg x 15
67.5kg x 15
Pullthroughs felt amazing. Brilliant mind muscle connection with the glutes and hammies, much more so than heavy RDLs. Not that that makes them better of course, but it really surprised me.
Leg press is leg press - meh. Just needed a wee break from belt squats, not least cos I’ve burnt the top of my thighs wearing budgie smugglers to the beach and the belt would have killed.
https://www.instagram.com/p/CX-WVwAr3iM/?utm_medium=copy_link
1 Like
Upper dynamic/reps day
Comp Bench - dynamic
Bar x 2 x 2
50kg x 2
70kg x 2
90kg x 2
100kg x 8 x 2
Feeling really comfy, no shoulder pain, and moving much better than the 78% it’s supposed to be.
https://www.instagram.com/p/CYA0VlGLcsz/?utm_medium=copy_link
DB seated shoulder press
15kg x 15
22.5kg x 12
30kg x 10
30kg x 10
30kg x 10
Mechanical drop to
DB mid incline bench
30kg x 8
DB low incline bench
30kg x 8
DB flat bench
30kg x 8
Ss/ Pullups
BW x 4 x 4
BW x 5
Nice
Seal row - wider grip
51.5kg x 10
61.5kg x 10
61.5kg x 10
Ss/ Narrow MAG pulldown
45kg x 12
60kg x 10
60kg x 7, rest pause, 3
Tate press
15kg x 12
15kg x 12
17.5kg x 12
20kg x 12
Ss/ Hammer grip incline curls
15kg x 10
15kg x 10
17.5kg x 10
17.5kg x 10
Laterals - giant rest pause set
12.5kg x 10,9,8,7,6,5,4,3,2,1 - rest paused 10 count, 9 count, 8 count etc.
Laterals
15kg x 2 x 12
Ss/ Standing DB OHP
15kg x 2 x 12
Rear delts
8kg x 3 x 20
Ss/ Preacher curl
19kg x 25
29kg x 2 x 15
Crazy delt pump with the bodybuilding stuff today. Laterals often take a while to get warmed up and not make the shoulder feel a bit sore and clicky. The giant volume set definitely got me a good ways towards warm haha.
Mate that looks like a heap of work. How long do these sessions take you ?
Normally about 90 minutes! The 8 set exercises are starting to take slightly longer but I’m normally done with squats by 40 minutes in, and deads go a lot quicker.
Bench I’m still moving pretty quickly on.
The rest of the higher volume days I move fairly quickly with limited rest, especially as the session goes on.
Heavy sessions I take more powerlifter-esque rests but overall volume is lower.
Lower heavy/reps
Paused front squat
Sleeves on
Bar x 3
70kg x 3
100kg x 3
Belt on
120kg x 3
140kg x 3
155kg x 3 - 1 rep PR. Forgot to film.
Deadlifts
Double overhand
100kg x 3
150kg x 3
190kg x 3
Belt, straps on
220kg x 3
235kg x 6 - Woof. 1st rep at RPE 9. Last rep at RPE 8. Don’t think this is a lifetime PR but it’s getting close.
SSB
Belt, sleeves
160kg x 6
185kg x 6
210kg x 6 - PR by 1 rep and 10kg ○.○
https://www.instagram.com/p/CYGDc4hLkT-/?utm_medium=copy_link
Walking lunges
SSB
35kg x 3 x 15m
1 Like
Upper heavy/reps
Close grip pin press - from chest
Bar x 5
50kg x 3
50kg x 3
70kg x 3
90kg x 3
105kg x 3
115kg x 3
122.5kg x 3 - 2.5kg PR and the tripod bailed on me.
Chins - semi neutral grip
BW x 3
+11.3kg x 3
+11.3kg x 3
+11.3kg x 3
+11.3kg x 3
+11.3kg x 3
Drop set → BW x 3
BW x 3
BW x 3 - pause and stretch at bottom, pause at 90°, pause at top, pause at 90°
This grip feels weaker. Did a bit more volume instead of loading.
OHP
40kg x 8
50kg x 8
60kg x 8
60kg x 8
60kg x 8
Ss/ Facepulls
36kg x 2 x 15
40.5kg x 3 x 15
Pretty good OHP for me. I think I may have used to do 12s at 60 fairly routinely but I’ve barely touched it for ages.
JM press
20kg x 10
40kg x 10
40kg x 10
40kg x 10
Ss/ BB curls
20kg x 10
30kg x 10
35kg x 10
35kg x 10
I’m unsure about JM press. Triceps definitely work but I get a bit of a pinching sensation at the ulnar nerve and it limits how heavy I feel happy to load them. Chains definitely help delaod some of that stress.
Lean away DB laterals
12.5kg x 3 x 15
Ss/ Rear delt seal row
35kg x 12
45kg x 2 x 10
Parallette pressups
2 x 20
Lower dynamic/rep session
I have a bit of irritation around my right knee at the moment. It kicked in during low bar last week but felt OK for the rest of the session. Initially it felt right round the back of the knee (maybe popliteus strain), now my VMO is pretty sore and has some tender spots. No ligamentous or meniscus type feeling so I’m not too worried. I’m managing to get the work in fine and not having to baby it too much, just being conscious of it.
Low bar
Sleeves
Bar x 3
70kg x 3
105kg x 2
Belt
135kg x 2
165kg x 2
187.5kg x 8 x 2
These felt sick. Tight and fast.
GHR
BW x 3 x 5
5kg x 3 x 4
10kg x 2 x 3
15kg x 3 - RPE death
5kg x 2 x 5
Ss/ Deficit deads - 2 inch
Beltless
100kg x 3
130kg x 3
160kg x 3
160kg + 2.5 → 10kg in chain x 8 x 3
Deads were fast. [EDIT 5/1/21] Deads were fast because I forgot how I normally set the chain up and didn’t double them up, so I actually had half the weight that should’ve been on there on. Dope. Will rectify next chained session.
Glute ham raises are getting strong.
https://www.instagram.com/sartorius_b_i_g_/p/CYN9v4Yr4Z3/?utm_medium=copy_link
Hip thrusts
160kg x 2 x 5
170kg x 2 x 5 - slight improvement in comfort over last week courtesy of a literal sofa cushion over the nads.
SSB sissy squat - in the sissy rack/footplate thing
Sleeves
35kg x 10
70kg x 10
70kg x 10
70kg x 10
Ss/ Pullthroughs
40.5kg x 15
54kg x 15
67.5kg x 15
76.5kg x 15
1 Like
Upper dynamic/reps day
Comp Bench - dynamic
Bar x 2 x 2
50kg x 2
70kg x 2
90kg x 2
100kg x 2
100kg + 6 → 15kg in chain x 8 x 2
Felt good so…
110kg + 6 → 15kg in chain x 1
120kg + 6 → 15kg in chain x 1
I said I’d keep going up sensible jumps provided it kept moving quickly and felt comfortable. 120kg hit a small sticking point but it was mainly the chain shifting and me losing a bit of balance.
At lockout it’s my paused gym PB, and at the bottom it’s pretty much November’s (close grip) 3rd attempt. So a ways to go, but for 6 weeks back wide grip benching, and the first time taking them heavy in years, I’m pretty chuffed.
https://www.instagram.com/p/CYRVGQjv3hC/?utm_medium=copy_link
DB seated shoulder press
15kg x 15
25kg x 12
32.5kg x 10
32.5kg x 10
32.5kg x 10
Mechanical drop to
DB mid incline bench
32.5kg x 8
DB low incline bench
32.5kg x 8
DB flat bench
32.5kg x 8
Ss/ Pullups
BW x 3,4,5,6,6
Seal row - wider grip
61.5kg x 10
61.5kg x 10
61.5kg x 10
Ss/ Narrow MAG pulldown
45kg x 12
60kg x 10
60kg x 10
Tate press
15kg x 12
17.5kg x 12
20kg x 12
20kg x 12
Ss/ Hammer grip incline curls
15kg x 10
17.5kg x 10
17.5kg x 10
17.5kg x 10
Laterals - giant rest pause super set hell
12.5kg x 10,9,8,7,6,5,4,3,2,1
Ss/ Hammer strength high incline press
25kg/side x 10 x 5
After each superset rest paused 10 count, 9 count, 8 count etc.
The next step up from just the reverse pyramid last week.
Brutal. And somehow perfectly gauged for the final set of 5 presses to be RPE 10.
Pullaparts
Back band x 100
Ss/ Barbell curl
20kg x 40
Shameless definitely not instagram filtered pics because I felt big today.
Not intended as an actual physique update, I’ll do one with the same lighting etc as last time at some point in the next couple of weeks, with measurements etc.
That said - my arms are now consistently over 16 inches without a pump. I dont think they’ve ever been there.
Unfortunately they’re also about 3 miles long so they still have the appearance of a noodle.
Speaking of food, also threw in a pic of yesterday’s chicken wings, for those of you who don’t like beef.
2 Likes
In for the follow dude!