Cycle 4 Week 4 OH
OH Press
20kg x 5
25kg x 5
30kg x 5
37.5kg x 5
Decline DB Press
20kg x 10
30kg x 15
Damn this is a good movement.
V-Grip Pulldown
“50” x 8
“65” x 8
“90” x 11
CS Row
50kg x 8
80kg x 9
Dips
bw x 25
bw x 9 (lolwut)
No power at all in the second set.
Barbell Curl
20kg x 25
Was pretty good. I think I’ll incorporate an arm day next cycle, might switch assistance to once-a-week stuff again and get in some more volume as well.
Cycle 4 Week 4 DL
More back, more volume, more gains!
Meadows Rows
3 x +25kg x 10
+25kg x 12
Trying to get the proper feel. Did not succeed.
CS Row 3ct hold
3 x 50kg x 10
Stretchers
3 x “45” x 10
WG Pulldown
“50” x 8
“60” x 10
“60” x 12
DB Shrug 3ct hold
3 x 36kg x 12
Sumo Deads
60kg x 5
77.5kg x 5
90kg x 5
105kg x 5
I am jelly of your squat and deadlift.
[quote]Consul wrote:
I am jelly of your squat and deadlift.[/quote]
Thanks. I am jelly of your bench and press.
[quote]samoth2 wrote:
[quote]Consul wrote:
I am jelly of your squat and deadlift.[/quote]
Thanks. I am jelly of your bench and press.[/quote]
Thanks. I wish my bench would improve as consistently and steadily as my press, though.
Cycle 4 Week 4 BP
eXXXtreme volume for MAXIMUM gains!
Bench
20kg x 5
40kg x 5
50kg x 5
60kg x 5
Decline DB Press
30kg x 12
2 x 30kg x 10
Incline Cable Press
3 x “20” x 20
Cable MM
3 x “20” x 12 ss with
Push-Ups
2 x 12
10
Cardio, calves and obliques
Elliptical HIIT
25 minutes with 5 sprints of 30 seconds, so hard.
Seated Calf Raise
40kg x 10
60kg x 15
2 x 50kg x 15
Side Bends
3 x 100lbs x 10
Arms tomorrow. My gym is arranging a strongman competition as well so I’ll probably try to catch some of that when I’m done.
Guns
Rope Pushdown
“15” x 12
“30” x 20
“30” x 18
“30” x 15
Delta Pushdown
3 x “50” x 12
Decline Skullcrushers
3 x 50lbs x 12
Dips
bw x 10
Hammer Curl
12kg x 8
20kg x 12
20kg x 10
20kg x 8
Preacher Curl
3 x 50lbs x 12
Chins
2 x bw x 5
bw x 3
BB Curl
20kg x 25
45 seconds rest between everything is killer. Great pump.
These recent sessions have been great fun but tbh they feel kinda silly. I can’t seem to handle all the freedom on the assistance work without changing everything all the time. That combined with the fact that I’m not satisfied with my progress on squat and bench, plus the fact that Ben Rice’s log (and Adam’s) is amazing made me decide that I’ll go back to some Sheiko. I’ll add a 4th day with 5/3/1 OH Press and back/bi’s.
Then I’ll do a meet 24-25 November.
Sheiko 29 W1D1
A) Bench
55kg x 5
2 x 65kg x 4
2 x 77.5kg x 3
5 x 82.5kg x 3
B) Squat
90kg x 5
2 x 107.5kg x 5
5 x 125kg x 5
C) CG Bench
55kg x 5
65kg x 5
4 x 77.5kg x 4
D) Flyes
5 x 10
E) Back Raises
5 x 5
All beltless. Did the bench pressing with varying pauses and pretty short rest. The extra squatting volume seemed to hit my quads hard and the accessory work was just light and feel focused.
Sheiko 29 W1D3
A) Pause Sumo DL
97.5kg x 3
2 x 117.5kg x 3
2 x 137.5kg x 3
4 x 147.5kg x 3
B) Incline Bench
50kg x 6
70kg x 6
2 x 60kg x 6
C) Dips
5 x +30kg x 5
D) Sumo DL from boxes
107.5kg x 4
127.5kg x 4
2 x 147.5kg x 4
4 x 167.5kg x 3
E) Goblet RFESS
3 x 20kg x 5
20kg x 10
F) Leg Raises
3 x 10
All beltless. The pause made the deads feel heavy but everything was quite manageable. I did a Lyon? set on the split squats since they were quite easy. Gotta get used to balancing.
Weight has been pretty steady despite the higher intake. I’ll keep this level for a week or two and then add in another liter of anabolic milk if weight is not increasing.
Next workout will be done already tomorrow. I’m pretty DOMsed due to the increase in volume but it shouldn’t be a problem once I get going.
Sheiko 29 W1D5
A) Bench
55kg x 5
65kg x 5
77.5kg x 4
2 x 82.5kg x 3
2 x 87.5kg x 2
2 x 82.5kg x 3
77.5kg x 4
65kg x 6
55kg x 8
B) Pec Dec
5 x 10
C) Squat
90kg x 5
2 x 107.5kg x 5
2 x 125kg x 3
5 x 132.5kg x 3
D) Back Raise with ham curl at the end
85 bw reps in 5 sets
All beltless again. Brought my belt since I thought it might be necessary for the squats but the were very easy. The increasing bench sets were done with feet of the bench, top set done regularly and the decreasing sets with a close grip. Did the pec dec and the unweighted back raises for some assistance variation.
Tomorrow will be OH Press/shoulders/back/bis.
What’s a paused deadlift? Does it just refer to taking time between gripping and ripping?
[quote]MaazerSmiit wrote:
What’s a paused deadlift? Does it just refer to taking time between gripping and ripping?[/quote]
I just hold the bar for a bit around knee level when lifting the weight.
Ben Rice does them with a double pause here
I just do one pause somewhere in between where he does his pauses.
Support day
A) OH Press
20kg x 8
40kg x 5
45kg x 3
50kg x 3
57.5kg x 5 fail 6
B) Cable Lean-Away Laterals
“10” x 10,8 (Left, right, left, right with no pause)
“10” x 12,8,5 (Same idea just an extra set)
C) Cable Rear Lateral
2 x “10” x 20
“10” x 20 drop
“5” x 20
D) Cable Rows
some x some
E) Stretchers → Pulldowns
3 x “45” x 10,10
F) Cable Preacher Curls
some x some + drop sets
G) Leg Press Calves
“110” x 10
“130” x 15
Crazy quad cramp on the failed rep, pretty painful but it quickly went away. Side laterals seemed to hit my front delt more than the side, so I’ll probably stick to DBs. The rear laterals were good. Cable rows sucked as always no matter which attachment. I even felt it in my pecs (dafuq?). DB rows in the future. The stretchers/pulldown set was really really painful in the right way. Preachers and calves were decent. I’m slipping on the calf raises though so I’ll do some seated instead.
How do those stretchers help?
[quote]Consul wrote:
How do those stretchers help?[/quote]
It’s from one of John Meadows’ articles
Thanks, will check it out.
Thanks for taking the time to find/post the video. I’ll have to try them next cycle
[quote]MaazerSmiit wrote:
Thanks for taking the time to find/post the video. I’ll have to try them next cycle[/quote]
No problem, they are very hard. Not quite sure how big an influence they have on my normal deadlift though.
Here’s a picture from my new website Chubby Guy In Tights (www.cgit.jk)
Today was the first workout since the 3rd. I’ve been at home helping with a rotary camp. I’ve been walking many many kilometers though as a part of the camp.
I did some inverted rows on the setup you see on the picture, pulldowns, pec dec, leg extensions/curl superset and lateral raises.
It was on one of those multistation towers since that’s what my dad has so it wasn’t that serious.
Wednesday will be the start of week 2 and I’ll just go 4 days in a row so I can be back on the regular schedule next week.
