No you kick volume’s butt
1 Like
Todays workout:
Everything beltless for now until i mention otherwise.
6x6 Paused Low bar Squats
130kg
Bench Wide grip 2 second pauses
6x5 75kg
Wide grip is feeling much better, then my usual grip… No elbow pain, and feels more stable/sturdy. Also working on getting that cheater arch to go along with it. Doing a ton of mobility work for it atm.
Deadlift Deficit
6x8 120kg
IN theory very light and easy, but this kicked my ass. Fuck! Last set was grinding for it to be done… Gonna reap some gains of this
Rows 6x8
z-press 6x8
1 Like
Highbar 4x12 105kg
Wide grip benchpress 4x12 75kg
deadlifts 4x8 125kg
pull ups 4x8
rows 4x8
hanging leg raises
more rows
1 Like
SSB Squats
4x10 117,5kg
Overheadpress
4x8 40kg
Romanian deadlifts
4x10 112,5kg
Rows
4x10
facepulls 4x10
tricep pushdowns 4x10
barbell curls 4x10
Split squats
4x8 50kg
Close grip bench
4x8 80kg
tried setting up without feet on the bench, could actually get a pretty decent arch going. So if the new ipf rules pass i’m set.
Overhead press 4x12 30kg
Dumbell fly’s
reverse fly’s
Pull ups 4x8
hanging leg raises
bicep curls
tricep pushdowns
the rest 4x12
6x6 paused squats
132,5kg
6x6 competiton bench
77,5kg
6x6 deficit deadlift
125kg
Rows
ab wheel rollouts
face pulls
1 Like
Damn lots of volume here.
2 Likes
getting thiccc
highbar squats 4x10
115kg
Wide grip bench with big arch
4x8 80kg
deadlifts
4x6 135kg
Rows
hanging leg raises
1 Like
Little bigger update, form is feeling fantastic on the big 3 right now. Bench and squat are locked in! Really happy with that. Deadlift is just doing its thing, i find it hard to see if its progressing with these lighter weights.
Anyways today’s training:
Paused squats
4x6 135kg
I really think paused squats are gonna have a huge impact on my regular squat, i feel way more secure out of the hole already. This is gonna have a huge pay off when i switch back to unpaused squats!
Comp bench:
Imma get a video up soon to show my new-ish form. But its feeling much much more efficient!
4x6 77,5kg
Deficit deadlift:
4x5 130kg
Just trying to get a groove in my deadlift, where the form feels as much on point as my squats/benches form currently does. I’m starting to feel it though!
Pull ups 3x8
rows 3x8
tricep pushdowns 3x8
barbell curls 3x8
hanging leg raises 3x8
2 Likes
squats
4x10 117,5kg
Bench
4x8 80kg
deadlift
4x5 140kg
rows
pull ups
some leg exstensions
2 Likes
Sounds like suffering to me
it sure was… But the gains im gonna be making are worth it i guess?
1 Like
Gonna be a longer post since i didnt log my training since i didnt have the time i guess?
Tuesday:
SSB squats 4x5 paused 117,5kg
leg curls
leg exstensions
leg press
snatch grip deadlifts
planks
ab wheel rollouts
Wednesday
Split squats 4x8
close grip benchpress (hate this, my elbow doesnt love it…) 4x8 85kg
overheadpress 4x8
rows
rear delt fly’s
lat pull downs
hanging leg raises
today;s workout
4x6 paused squats 140kg
moving likenothing fuck yea
4x6 benchpress with new form
EASY
4x5 deficit deadlifts
135kg
rows
hanging leg raises
tricep ext
bicep curls
some high row machine
1 Like
29-10-18
Higbar belltless death squat
4x10 120kg
Benchpress
4x8 85kg
deadlifts
4x5 145kg
rows
hanging leg raises
some bicep curls
paused ssb squats
4x5 120kg
single leg romanian deadlifts 4x8
leg ext. 4x12
leg curls 4x12
leg press 4x12
snatch grip deads 4x8 90kg
planks 4x45 secs
ab wheel rollouts 4x12
bicep curls till it burned.
bulgarian split squat with kettlebell 4x10 ish
dumbell benchpress 4x8 25kg
overheadpress 4x5 50kg
rows
reverse fly’s
lat pull downs
tricep pushdowns
some curls
Accessory bros. Except I skip em all the time
I also used to skip it, but my elbow got fucked up not doing it.
So i now do em religously
2 Likes
squat
140kg 2x6 paused
142,5kg 2x6 pause
bench
85kg 4x6 comp style
deficit deadlifts
4x5 135kg
rows
hanging leg raises
bicep curls
tricep curlas
1 Like