[quote]MaazerSmiit wrote:
Can’t really tell, but do you set up with the bar over your mid-foot and push your shins forwards till they touch the bar? It looks like your shins are almost vertical when you start.
Anyway, you pull a good 40kg more than me, so you know - pinch of salt.
Sumo FTW[/quote]
My shins are definitely touching the bar. Apparently it’s a matter of weak hamstrings and glutes.
Sumo FTW x infinity.
I’m at home for the week at the moment, so got some stuff done with my dad’s equipment together with my brother and him. They normally never train so that was quite funny.
Machine Chest Press
Up to
stack x 10 drop
½stack x 10
Pulldown
3 x ½stack x 12
DB Laterals
3 sets of 20-25 reps
BB Curl
20kg x 60 PR
BEEFCAKE Tribute
A little session with my brother again.
Cable Pushdown
3 x some x 15
DB OH Extension
3 x some x 15
PJR Pullover
2 x some x 12
Standing Leg Curl
3 x some x 12
Leg Extensions
Up to
½stack x 10
Simultaneous Hammer Curl
3 x some x many
Single Leg Leg Extension (No rest between legs)
2 x some x 20
some x 15
Got a pretty good pump again. The last exercise made my legs hurt like they haven’t done in some time. I need to find a way to do some more BB-ish work when I plan my next program.
37 W3D5
Bench
57.5kg x 4
70kg x 4
2 x 80kg x 3
5 x 92.5kg x 2 (added wrist wraps on a few sets)
Squat
92.5kg x 5
110kg x 5
2 x 130kg x 5
5 x 137.5kg x 4 (belt on a few sets)
Floor Press
57.5kg x 6
2 x 70kg x 6
4 x 75kg x 6
Rear Delt
5 sets
Hyperextensions
5 sets
Squatting was way off and I’m starting to dislike squats more and more. At the moment I mostly feel like switching back to my old gym and just do leg presses and extensions for life. I’ll see how I feel after doing the meet.
These last few days I’ve been reading the original BOI threads and gotten inspired so I’ve decided what I’ll do after the meet. It will just be a 3-way split which will allow me some freedom with regards to how often I hit the gym. When busy/low on energy I can just go 3 times a week, if fresh I can go 3 times in 5 days.
The basic outline will be like this
Day 1 - Chest, Biceps, Triceps
Day 2 - Legs
Day 3 - Off
Day 4 - Delts, Back
Day 5 - off
Day 6 - either restart the cycle or another off-day
I’ll start with the following exercises
Chest
-Low Incline BB Press 1 x 6-10
-Flat DB Press 1 x 6-10
Biceps
-Hammer Curl 1 x 6-10
-EZ Preacher Curl 1 x 8-12
Triceps
-CG Bench 1 x 6-10
-OH Rope Extension 1 x 8-12
Legs
-Front Squat 1 x 4-6 + Back Squat WM
-DB Leg Curl 1 x 6-10
-Calf Raises 1 x 12 DC Style
-Ab Wheel
Delts
-Seated BB Press 1 x 6-10
-Lateral Raises 1 x 8-15
Back
-Pulldown 1 x 6-12
-Rack Pulls 1 x 6-8 + 8-12
-Pinch Grip Rows 1 x 10-15
So I won’t be hitting the full powerlifts but I’ll be doing variations of them. Should be a nice change of pace and along with a higher food intake I hope to be not so scrawny anymore.
The 10 day break made my DOMS from Monday pretty bad. My adductors and lower back were pretty sore so I dropped the planned squatting just did some low volume squatting.
Front Squat
20kg x 8
50kg x 5
80kg x 3
100kg x 5 (Vid)
100kg x 3 (This was just an easy set to see how it felt with straps instead of cross grip. It was much better)
Squat
100kg x 21 (Vid)
Bench
57.5kg x 5
70kg x 4
2 x 80kg x 3
5 x 92.5kg x 2
Face Pulls
5 sets
Decline DB Press
35kg x 8
40kg x 5
DB Leg Curl
13kg x 10
21kg x 12
21kg x 8
Pretty solid. Cross grip wasn’t working so that severely limited the amount of reps I got on the front squat. The WM squat set wasn’t really a WM since I can see I had plenty left in the tank, but when you’re standing there and the hearts pounding it definitely feels heavy. It will help when I get some goals to beat. Today I just had to beat the 100kg x 20 I’ve done before.
The DB pressing isn’t working since there isn’t a proper bench for it and the DBs top out at 32kg (quite embarrassing for a PL club).
The leg curls weren’t working either since set up and holding onto the DB is way too hard.
Inspired by the stuff I tried today I’ll switch out some exercises in the template above
Flat DB Press → Dips
DB Leg Curl → Romanian Deadlifts
Rack Pulls → Yates Rows
Pinch Grip Rows → Face Pulls
37 W4D3
Morning weight: 75.9kg
Bench
57.5kg x 5
70kg x 4
2 x 80kg x 3
2 x 92.5kg x 3
3 x 97.5kg x 2 (belt)
Sumo Deadlift
102.5kg x 4
125kg x 4
2 x 145kg x 3
2 x 165kg x 3 (belt from here)
3 x 175kg x 2
CG Bench
62.5kg x 5
75kg x 5
3 x 87.5kg x 4 (last set regular grip)
Face Pulls
“60” x 16
Decent not too hard session. Dropped a set on the second round of benching and dropped some of the extra work since I’ll have to have a squat/bench session tomorrow to get back on the regular schedule.
The weight is the lowest for a long long time so it seems like I’ve gotten through a plateau, which means the 74kg class shouldn’t be a problem.
37 W4D5
2a. Bench (feet up)
57.5kg x 5
70kg x 5
5 x 80kg x 5
2b. Band Rear Delt
5 x 15
3a. Dips
5 x bw x 10
3b. Hyperextensions
5 x bw x 12
4a. Ab Wheel
3 x bw x 15
4b. Hammer Curls
12kg x 10
17kg x 10
21kg x 10
Squatting was good. Very hard since I deadlifted yesterday but the form felt spot on despite the grinding. Might have been from the bar sitting a bit differently on my back since I was wearing a sweatshirt.
The supersetting was good fun.
Those pauses were obviously not longer than 2.5 seconds Ho! Stop lying to us.
32 W1D1
Entering the final month of meet prep. Didn’t up my training maxes for this round, since there has been some grinders this last month. I’d rather lift the weight fast and convincingly.
Pull Ups
bw x 5
bw x 10
Squat
110kg x 4
2 x 130kg x 3
3 x 137.5kg x 2
Bench
57.5kg x 3
70kg x 3
2 x 80kg x 3
3 x 87.5kg x 2
Xtreme workout!!!
I actually think the 10 pull ups might have been a PR even though it’s still extremely weak. Wednesday will be a skill evaluation where I think I’ll just work up to my planned 2nd attempts and approach it like a meet with 3 attempts at each lift.
Skill Evaluation
Approached this like a meet but just worked up to the planned second attempts. So I did it with commands and decently long breaks between attempts. Used a belt for all set.
Squat
147.5kg x 1
160kg x 1
172.5kg x 1 Vid
Bench
92.5kg x 1
100kg x 1
107.5kg x 1 Vid
Deadlift
170kg x 1
190kg x 1
200kg x 1 Vid
Really pleased with today. I’m quite convinced that I’ll easily hit these attempts as my second lift on meet day.
I also did 1 rep on standing ab wheel, since the guy I was there claimed he was the only one in the club able to do that.
37 W1D5
2a. CG Bench
60kg x 3
2 x 75kg x 3
6 x 87.5kg x 3
2b. Face Pulls
5 x “40” x 15
3a. Hyperextensions
5 x bw x 15
3b. Ab Wheel
5 x bw x 10
Good workout again. Squatting wasn’t the best but everything else felt good. Kept tempo high and basically just went back and forward between exercises with little to no rest on the last part.
When’s the meet?
[quote]MaazerSmiit wrote:
When’s the meet?[/quote]
The 24th so it’s getting close.
32 W2D1
2a. Bench
57.5kg x 3
70kg x 3
2 x 80kg x 3
5 x 92.5kg x 3
2b. Face Pull
4 x “40” x 15
“50” x 15 drop
“30” x 13
Squatting was way to heavy once again. When I’m done with the meet I need a long break from back squatting. Benching was pretty solid though.
32 W2D3
Morning Weight: 74.4kg / 164lbs
It’s only when I convert to pounds I really realize how low this is.
Pause Deadlift (overhand grip)
102.5kg x 3
2 x 125kg x 2
2 x 135kg x 2
3 x 145kg x 1
Bench
57.5kg x 3
70kg x 3
2 x 80kg x 3
2 x 92.kg x 3
97.5kg x 6 PR (belt)
Band Rear Delt
5 x 15
Deadlift
102.5kg x 3
125kg x 3
2 x 145kg x 3 (straps)
165kg x 9 PR (belt + straps)
165kg x 6 (belt + straps)
Didn’t feel like doing a lot of sets, so I made the 3 bench doubles a single set, and the 5 deadlift triples two sets. I originally planned on doing an all out set on deadlift but realized that would probably be counter productive, so stopped after 9 and did the rest after a short pause.
For some reason I seem to be pulling the bar to the right, so it gets closer to my left foot and further away from my right foot. Kinda annoying when the plates start hitting your shoe.
32 W2D5
Bench
57.5kg x 3
70kg x 3
2 x 80kg x 3
5 x 92.5kg x 3
Squat
92.5kg x 3
2 x 110kg x 3
2 x 130kg x 3
147.5kg x 2 (knee was hurting so stopped here)
Floor Press
57.5kg x 4
70kg x 4
80kg x 3
Shitty session. Right knee didn’t feel good and I didn’t bring my sleeves so I cut it way short.
I’ll be dropping the squat training max for these two last weeks.
Back and Bis
DB Row
13kg x 8
21kg x 8
26kg x 8
31kg x 20 (hand on rack)
31kg x 12 (knee and hand on bench)
31kg x 10 (knee and hand on bench)
Pulldown
“30” x 10
“50” x 8
switch bars
“40” x 10
“50” x 10
“60” x 6
Hammer Curl
13kg x 7
21kg x 8
26kg x 8
EZ Preacher Curl
20kg x 12
20kg x 10
20kg x 8
With the hand on the rack it was a lot of rear delt. It felt better with a knee and hand on a bench, while attempting to pull more towards my hip.
On pulldowns I’m retardedly bad at feeling my back.
The cheating on the hammer curls wasn’t as bad is I feared and I was able to get a good squeeze on most reps.
Hi mate, nice training log. Good luck prepping for your meet.
[quote]MegaDavo891 wrote:
Hi mate, nice training log. Good luck prepping for your meet. [/quote]
Thanks. Only 1 or 2 real training sessions left before the meet. After that it’ll just be light stuff.