[quote]samoth2 wrote:
[quote]spar4tee wrote:
I got the sexual if you got the chocolate[/quote]
Not quite sure how I feel about that tbh. [/quote]
Small session
A1: Simultaneous Hammer Curl
3 x 10kg x 25
2 x 8kg x 25
A2: Rolling DB Extensions
10kg x 20
8kg x 20
6kg x 20
2 x 5kg x 20 (this was a set of incline extensions and a set of kickbacks)
A3: DB Laterals
5 x 5kg x 25
A4: LP Calf Raise
5 x “70” x 25
B: Bike HIIT
25 minutes with 5 sprints, one every 5 minutes.
Sick bicep and forearm pump. Elbow was annoying me through the tricep stuff for some reason. Bike was hard but felt pretty nice. A little cardio probably never hurt anyone.
2 rounds of deadlifting tomorrow.
Good work going on in here.
Impressed with the video. I see you use the valsalva method.
Keep it up!
tweet
[quote]theBird wrote:
Good work going on in here.
Impressed with the video. I see you use the valsalva method.
Keep it up!
tweet[/quote]
Thanks.
I wouldn’t say I’m using the valsalva method though. I just look like a retard when holding my breath.
37 W1D3
A: Sumo Deadlift
100kg x 5
2 x 120kg x 5
2 x 140kg x 4
4 x 150kg x 3
B: Incline Bench
50kg x 4
60kg x 4
70kg x 4
3 x 75kg x 4
C: Dips
+20kg x 5
+32kg x 5
+90lbs x 5
+100lbs x 5 PR drop
bw x 10
D: Sumo Deadlift
100kg x 5
2 x 120kg x 5
2 x 140kg x 4
4 x 160kg x 3
E: Walking Lunges
bw x 140 PR
F: Ab Pulldown
3 x “80” x 10
No belt and straps for most of the deadlifts. The second round of deadlifts was supposed to be block pulls but since I don’t like those I just did some more regular deads. They got quite rough towards the end. I tried dipping by adding a DB instead of plates as usual and that seems more manageable, so that’s a keeper.
Small Session
A: Wide Neutral Grip Pull-ups
3 x bw x 3
7 x bw x 3 (Close Neutral Grip from here)
bw x 1
bw x 2
bw x 3
bw x 4
bw x 5
bw x 4
bw x 3
bw x 2
bw x 1
B: BB Curl
bar x 50
C: Rope Pushdown
“20” x 40
D: Scarecrows
“10” x 25
“10” x 15
“10” x 10
“5” x 25
2 x “5” x 15
Pull-ups were pretty solid. I’ll try to keep a high frequency on those since I’d like to be good at them.
37 W1D5
A: Bench
57.5kg x 7
62.5kg x 6
67.5kg x 5
72.5kg x 4
2 x 80kg x 3
2 x 85kg x 2
2 x 80kg x 3
72.5kg x 4
67.5kg x 6
62.5kg x 8
57.5kg x 10
B: Incline Flyes
5 x 10kg x 10
C: Squat
90kg x 5
2 x 110kg x 4
2 x 127.5kg x 3
5 x 135kg x 3
D: UH Pushdown
5 x “30” x 10
E: Back Raise with a DB in each hand
5 x 15kg x 8
Beltless again today. Benching was easy but I did most of the back-off sets as a drop set so that part got pretty hard. Squatting was with an OL bar today so the feel was a bit different, still easy just different. When I add weight on back raises it seems to be mostly hams while it’s mostly lower back with bw, so I’ll rotate those two. Probably because of the difference in ROM.
Back
A: Pull-Ups
bw x 3
5 x bw x 5
bw x 4
bw x 3
bw x 2
bw x 1
B: HS Pullover
50kg x 10,10 (10 partials + 10 full range)
2 x 60kg x 10,10
C: V-Grip Pulldown 1.5 reps
3 x “50” x 10 → Stretchers “30” x 12 after the last set
D: HS High Row 3 count hold
3 x 40kg x 12 last set followed by 8 reps no hold
E: Wolfe Face Pulls
“50” x 10
“60” x 10
“60” x 12 drop
“40” x 12 drop
“20” x 12
F: Seated Calf Raises
20kg x 50
20kg x 30
Fine day all around. Improved on last week in every exercise. I’m starting to get better at pull-ups as well, so that’s quite pleasing.
37 W2D1
A: Squat
90kg x 5
2 x 110kg x 4
2 x 127.5kg x 3
5 x 145kg x 2 (belt)
B: Bench
57.5kg x 5
67.5kg x 4
2 x 80kg x 3
6 x 90kg x 2 (belt)
C: Cable Crossover
5 x 10
D: Push-Ups
5 x bw x 10
E: Squat
100kg x 3
117.5kg x 3
4 x 135kg x 3
F: Back Raise
5 x bw x 15
First round of squatting and the benching was easy. Getting too lean for the current belt setting though, so belt placement was kinda funky. Second round of squatting felt awkward but it always does. I can never get the bar properly set on my back for some reason.
Short Session
A: V-Grip Pull-Ups
bw x 4
+20kg x 4 PR
3 x +12kg x 4
B1: Simultaneous Hammer Curl
10kg x 25
2 x 8kg x 25
9kg x 25
10kg x 25
B2: Rope Pushdown
5 x “25” x 20
B3: Seated Laterals
2 x 5kg x 20
5kg x 25
2 x 6kg x 25
B4: Leg Press Calf Raise
5 x “80” x 25
C: Bike HIIT
10 minutes, two 30s sprints
Pull-Ups were feeling good once again. Got a glorious pump from the other stuff. The cardio annoyed my knee a little so quit after the first 10 minutes.
37 W2D3
A: Sumo Deadlift
100kg x 4
2 x 120kg x 4
4 x 140kg x 4 (straps)
B: Bench
57.5kg x 5
2 x 67.5kg x 4
5 x 80kg x 4
C: Flyes
5 x 10kg x 10
D: Sumo Deadlift
100kg x 4
120kg x 4
2 x 140kg x 3 (straps)
5 x 150kg x 3 (straps)
E: DB Lunges
4 x 20kg x 10 steps
I tried keeping my feet parallel-ish to the bar. Felt like more hips that way, I liked it. Benching was ridiculously easy as it’s been for a while.
37 W2D5
Morning Weight: 78.9kg
A: Squat
90kg x 4
110kg x 4
2 x 127.5kg x 3
150kg x 1
160kg x 1
170kg x 1
6 x 135kg x 3
4 x 135kg x 2
B: Bench
57.5kg x 6
67.5kg x 5
2 x 80kg x 4
2 x 85kg x 3
90kg x 1
100kg x 1
2 x 90kg x 2
85kg x 4 (CG)
80kg x 5 (CG)
67.5kg x 6 (No Feet)
57.5kg x 6 (NF)
After reading a post on LRB about “over-warm-up” I tried something like that today with the singles before the final working sets. Felt pretty good on squats, since it made the bar feel like nothing on my back afterwards. I did both rounds of squatting in one go as the gym was quite full, so I just did it while I had the station. All squatting was easy today.
When I was done with benching I didn’t want to bother with the extra stuff.
Extra
A: Pull-Ups
bw x 1-2-3-4-5-6-5-4-3-2
bw x 1-2-3-4-5-4-3-2
bw x 1-2-3-4-3-2
bw x 1-2-3-2
bw x 1-2-1
B: DB Rows (both at a time)
20kg x 8
24kg x 8
30kg x 8
C: Seated Laterals
8kg x 8
3 x 12kg x 8 drop
5kg x 15
D: Reverse Pec Dec
some x some
E: Simultaneous Hammer Curl
12kg x 20
12kg x 12
12kg x 10
37 W3D1
A: Squat
90kg x 5
2 x 110kg x 4
2 x 127.5kg x 3
5 x 145kg x 3 (belt)
B: Bench
57.5kg x 5
67.5kg x 5
2 x 80kg x 3
5 x 90kg x 3 (belt)
C: DB Flyes
16kg x 10
4 x 13kg x 10
D: Push-Ups
5 x 10
E: Squat
90kg x 5
110kg x 5
5 x 127.5kg x 5 (belt)
F: Ab Wheel (legs elevated)
3 x 10
I trained in a pure powerlifting gym today, that I’m thinking of joining. 3-4 places for squatting, 3-4 places for benching, 2 deadlift platforms and not much else. The atmosphere was quite different than the commercial gym I’m used to. Felt like a great place.
The other guys there had some long breaks between sets, which made me have longer breaks as well. The workout ended up taking 2h 45m. Approximately an hour longer than usually.
37 W3D3
While waiting for the platform I did 9 bw pull-up triples.
A: Pause Sumo Deadlift
100kg x 4
120kg x 4
2 x 140kg x 4
4 x 150kg x 4 (straps)
B: Bench
57.5kg x 6
67.5kg x 5
2 x 80kg x 4
2 x 85kg x 3
2 x 90kg x 2
2 x 85kg x 3
80kg x 4
72.5kg x 5
67.5kg x 6
62.5kg x 7
57.5kg x 8
C: Rack Pulls
120kg x 5
2 x 140kg x 5 (straps)
4 x 160kg x 4 (straps)
D: Walking Lunges
bw x 50 steps (big stretch)
E: Ab Pulldown
“70” x 10
“80” x 10
“90” x 10
I could really feel that it’s been less than 24h since squatting twice, got it done though. Rack pulls were shit ugly.
I also canceled my membership at the commercial gym today. So now it’s time to get old school strong, since there isn’t any fancy stuff at all in the new gym. Except two couches lol.
37 W3D5
A: Bench
57.5kg x 5
67.5kg x 4
2 x 80kg x 3
5 x 90kg x 2 (might have done 6 sets)
B: Squat
90kg x 5
110kg x 5
2 x 127.5kg x 5
5 x 135kg x 4
C: CG Bench
57.5kg x 6
2 x 67.5kg x 6
4 x 72.5kg x 6
D: Flyes
5 x 13kg x 10
E: Back Raises
5 x bw x 10
Benching was very easy. Squatting was annoyingly hard though, but that was mostly from a fatigued lower back. With a belt I think they would have been easy as well.
Support
A: Pull-Ups
2 x bw x 3
4 x bw x 5
3 x bw x 3
B: Pendlay Rows (from boxes)
5 x 50kg x 10
C: Seated Laterals
2 x 10kg x 15
10kg x 12
8kg x 15
5kg x 20
D: Cable Rear Delt
“10” x 25
2 x “15” x 20
2 x “10” x 25
E1: Simultaneous Hammer Curl
2 x 10kg x 20
10kg x 15
2 x 10kg x 12
E2: Rope Pushdown
2 x “25” x 20
“25” x 15
2 x “25” x 10
F1: Cable Preacher Curl
“20” x 15
3 x “15” x 15
F2: Cable OH Pushdown (arm on preacher bench)
4 x “15” x 20
No rest on the last superset. All eight sets in a row → I came.
37 W4D1
A: Squat
90kg x 5
110kg x 4
2 x 127.5kg x 3
2 x 145kg x 3 (belt)
3 x 155kg x 2 (belt) last 2 on vid
B: Bench
57.5kg x 5
67.5kg x 4
2 x 80kg x 3
5 x 90kg x 3 (belt)
C: Dips
bw x 10
4 x +21kg x 8
bw x 10
D: Squat
90kg x 5
110kg x 4
2 x 127.5kg x 3
4 x 145kg x 2 (belt)
E: Back Raise
5 x bw x 12
Squats felt heavy, but I think that was since I hadn’t eaten before so there was no bloat going on. The dip station in this gym is weird. I think my nose touched the wall a couple of time during my sets.
Vid (I hope you like the tights Consul):
37 W4D3
-
Bench
57.5kg x 5
67.5kg x 4
2 x 80kg x 3
2 x 90kg x 3 (belt)
3 x 95kg x 2 (belt) 2 sets on vid -
Sumo Deadlift
100kg x 4
120kg x 4
2 x 140kg x 3
2 x 160kg x 3 (belt)
3 x 170kg x 2 (belt) vid -
Fat Grip CG Bench
62.5kg x 5
72.5kg x 5
4 x 85kg x 4 -
Pause Dips
5 x bw x 8 -
Step Ups (clean grip)
50kg x 5
2 x 70kg x 5 (bar on back for the last set)
Great training today. Benching was fast and easy and deadlifting was very easy. I didn’t really like the fat grip that much, but I’ll try it on some arm stuff later on. I’ll probably replace lunges with step ups in the future.
Vid