Horizontal Push+Pull
Bench(smolov jr)
90x6x7
90x1x9
Superset with:
Pendlay row
60x7x10
Incline dumbbell bench
30x5x10
Superset with:
Dumbbell rows
40x5x12
Thats it. haha. Would have done more, but overslept this morning, only had 80 mins for my session, before gym closed for lunch (yeah, what kind of retarded gym closes for lunch). The supersetting killed me man. Dat feel after sprints, panting like a fat dude. Rest day tomorrow, heavy squats on monday.
Saturday 30 March 2013
Friday 29 March 2013
29/3/13
Cleans + squat repetition
Clean
90x7x3
Trained at SWF today. fkyeah spin bars, olympic plates and platform.
Squat
120x3x10
Was planning to hit 5 sets of 10. Too shagged already. was resting too long between reps. Guess the cleans took more out of me than i thought, they felt pretty okay while doing them.
Pretty good session, 6 dollars for students at swf, will most probably head down there again. Next squat session is a max effort thing, planning to squat around 150.
Clean
90x7x3
Trained at SWF today. fkyeah spin bars, olympic plates and platform.
Squat
120x3x10
Was planning to hit 5 sets of 10. Too shagged already. was resting too long between reps. Guess the cleans took more out of me than i thought, they felt pretty okay while doing them.
Pretty good session, 6 dollars for students at swf, will most probably head down there again. Next squat session is a max effort thing, planning to squat around 150.
Thursday 28 March 2013
28/3/13
ITS A PUSH (no)
ITS A PULL (no)
ITS SUPERSETS
Yeah. Back to push and pull on the same day. Feels so RIGHT.
Warm up circuit - 3 sets
Empty bar x 12
Face pulls x 16
Delt raises x 12
Press(pause at bottom)
62.5x6x7
62.5x1x9
Behind-the-neck press
45x3x10
Above press sets superset with:
Pull ups
BWx12x7
Side rows
15, 17.5, 20, 22.5x16
Superset with:
Wide grip Lat pulls
60x4x12
Delt raises
5x1x30
I know what you're thinking. Dafuq is a side row?! Feast your eyes.
Good stuff, took awhile to get the right movement pattern, but like the dude says, this shit works. Anyway, pretty fast workout today because i had to go to school, wish i had more time for more delt work.
Training days now gonna alternate between Push+Pull and Lower Body/Core/Conditioning. For dem Push+Pull days, gonna rotate between horizontal push+pull, and vertical push+pull. Gonna run smolov jr again for both bench and OH press. So today was the first Press session. Yes, yes, i know, dafuq am i doing 7x7 when its supposed to be 6x6, i just feel better when i have more volume at the start then taper it down as the weight gets heavier. Not sure how its going to pan out, hoping for the best.
For leg days, gonna rotate between Max, Dynamic, and Repetition days (yes, like brandon lilly's cube thang). On max days its low rep high weight, on dynamic effort days its low rep low weight, AFAHP (as fast as humanly possible) plus some snatches, and on high rep days ill be adding some cleans.
Intensity-wise, anything above 85% on max effort days, 55%-70% on dynamic effort days (go by feel), and 70%-85% for high rep days.
Tuesday 26 March 2013
25/3/13 & 26/3/13
25/3/13 LEGS
(k not exactly just legs, but whatever)
Complexes
(Pendley row, deadlift, high pull, clean, front squat, push press, squat, good morning, push press)
40x3x3
60-85x1x1
Worked from 60 to 85, with 2.5kg increments, each lift done for a single rep. So first 'set' was the above lifts for 1 rep @ 60kg, final set was the same thing @ 85kg. As per all complexes, hands didn't leave bar till set was over, blah blah.
Core Superset - 3 sets
A)Leg raise BW x 12
B)Ab wheel(legs on bench) BW x 8
C)Standing cable crunch 60x10
D)V-Crunch BW x 16
HOLY SHIT THIS WAS INTENSE.
Hamstring curls
60x3x10
Rear delt raise
7.5x3x20
26/3/13 PUSH
Bench
100x5x6
100x1x9
Incline bench
60x10,10,9,8,8
Narrow grip bench
60x2x12
Wide grip bench
60x2x10
Dips
BWx3x10
Push ups(feet elevated)
BWx3x9
I know what you're thinking, WTF 9 reps? your balls drop off? First three reps i paused for 3 seconds at the bottom, following three paused for 5 seconds, last 3 paused for 7 seconds.
Cable tricep ext
40, 45, 50, 55, 60 x 10 reps
Single side cable tricep ext
From 30 down to 15, AMRAP, 1 set
(k not exactly just legs, but whatever)
Complexes
(Pendley row, deadlift, high pull, clean, front squat, push press, squat, good morning, push press)
40x3x3
60-85x1x1
Worked from 60 to 85, with 2.5kg increments, each lift done for a single rep. So first 'set' was the above lifts for 1 rep @ 60kg, final set was the same thing @ 85kg. As per all complexes, hands didn't leave bar till set was over, blah blah.
Core Superset - 3 sets
A)Leg raise BW x 12
B)Ab wheel(legs on bench) BW x 8
C)Standing cable crunch 60x10
D)V-Crunch BW x 16
HOLY SHIT THIS WAS INTENSE.
Hamstring curls
60x3x10
Rear delt raise
7.5x3x20
26/3/13 PUSH
Bench
100x5x6
100x1x9
Incline bench
60x10,10,9,8,8
Narrow grip bench
60x2x12
Wide grip bench
60x2x10
Dips
BWx3x10
Push ups(feet elevated)
BWx3x9
I know what you're thinking, WTF 9 reps? your balls drop off? First three reps i paused for 3 seconds at the bottom, following three paused for 5 seconds, last 3 paused for 7 seconds.
Cable tricep ext
40, 45, 50, 55, 60 x 10 reps
Single side cable tricep ext
From 30 down to 15, AMRAP, 1 set
Saturday 23 March 2013
23/3/13 PULL
Warm up superset - 4 sets
Face pulls, increasing weight
Lat pulldowns, increasing weight
Pull ups
BWx10x8
Assisted Pull ups
20(assistance)x3x12
Single side lat pulldown
30x3x12
Stiff arm pulldown
(40, 45, 50, 55)x8
60x1x12
Behind neck lat pulldown (legs behind body, not secured under pad)
50x3x20
Hammer curls
20x3x12
Incline curls
10x1x20
Was supposed to do more bicep work, but gym was closing. Should head down earlier next time. Felt really tired in the morning though. And my legs are still pretty damn sore from the last squat session. Shall eat more.
Face pulls, increasing weight
Lat pulldowns, increasing weight
Pull ups
BWx10x8
Assisted Pull ups
20(assistance)x3x12
Single side lat pulldown
30x3x12
Stiff arm pulldown
(40, 45, 50, 55)x8
60x1x12
Behind neck lat pulldown (legs behind body, not secured under pad)
50x3x20
Hammer curls
20x3x12
Incline curls
10x1x20
Was supposed to do more bicep work, but gym was closing. Should head down earlier next time. Felt really tired in the morning though. And my legs are still pretty damn sore from the last squat session. Shall eat more.
Friday 22 March 2013
22/3/13 PUSH
Warm up circuit - 3 sets
A) Face pulls (low attachment) 50x12
B) Rear delt raises 5x12
C) Press 20(empty bar)x12
50x7, 57.5x5, 65x3
55x7, 62.5x5, 70x3
60x7, 67.5x5, 75x3
65x7, 72.5x5, 80x1(followed by push press x 4 reps)
Last cycle was unplanned, all sets leading up to the last one were good, was shooting for 80x3 but only managed one. Oh well.
Behind neck press
50x3x8
Holy shit these were worse than the presses man. Especially the last few reps. Grind of peace lol.
Rear delt raise
(5, 7.5, 10)x12
Delt raise
(10, 12.5, 15, 17.5)x12
15x16, 12.5x20, 10x30
Rear delt raise
10x16, 7.5x20, 5x30
If its hard to understand what i did, basically i start with 5 and move up the rack. so 5, 7.5, 10 for rear delts. Then i start with 10 and move up for delt raises. so 10, 12.5, 15, and 17.5 for 12 reps. Then when i work my way back down to 10 i increase the reps for every set. Then finally when i hit 10 again i switch back to rear delt raises. So basically i hit the rear delts at the start and end.
Overhead cable tricep ext
40x16, 14, 12
Pretty satisfying workout as a whole.
Wednesday 20 March 2013
quads on fire
20/3/13
LEGS
Squat
115x7, 127.5x5,140x3
120x7, 132.5x5, 145x3
125x7, 137.5x5, 150x3
Paused squat (5 sec @ btm)
120x5x3
100x3x5
Core superset x 3
A) Leg raise BWx16
B) GHR BWx8
C) Ab wheel (legs elevated) BWx8
omg. having the worse quad cramps EVER. every step i took on my way home, felt like my quads were going to tear. Should have taken the bus. Workout was good.
LEGS
Squat
115x7, 127.5x5,140x3
120x7, 132.5x5, 145x3
125x7, 137.5x5, 150x3
Paused squat (5 sec @ btm)
120x5x3
100x3x5
Core superset x 3
A) Leg raise BWx16
B) GHR BWx8
C) Ab wheel (legs elevated) BWx8
omg. having the worse quad cramps EVER. every step i took on my way home, felt like my quads were going to tear. Should have taken the bus. Workout was good.
plateau of peace
Monday 18 March 2013
9/3/13 PULL + Progress pics
Face Pulls (low attachment)
50x3x16
Pendley Rows
90x6x6
Supinated barbell rows
70x3x12
Dumbbell rows
40x3x16
Single side cable rows
60x12, 14, 16
Neutral grip lat pulldowns
80x3x10
Underhand grip lat pulldowns
65x3x12
Dumbbell curls
17.5x3x10
Rear delt raises
5x1x30
Excuse the tofu skin, retarded face, and background. Oh, and the shitty 'posing'.
50x3x16
Pendley Rows
90x6x6
Supinated barbell rows
70x3x12
Dumbbell rows
40x3x16
Single side cable rows
60x12, 14, 16
Neutral grip lat pulldowns
80x3x10
Underhand grip lat pulldowns
65x3x12
Dumbbell curls
17.5x3x10
Rear delt raises
5x1x30
Excuse the tofu skin, retarded face, and background. Oh, and the shitty 'posing'.
update
13/3/13
PULL
Well, was supposed to be a pull day at least. had no time to go to the gym. so ended up using fitness corner.
Pull ups (from dead hang)
BWx20x5
30-45 second rest between sets
Neutral grip pull ups (also from dead hang)
BWx10x5
30-45 seconds rest between sets
15/3/13
LEGS
Power snatch
60x6x3
Snatch grip deads
120x2x3
110x5x3
was aiming for 120x7x3, but wow these are a real bitch for the grip.
Superset 1 - 3 sets
(A) Rear delt raise 5x15
(B) Leg raise BWx16
(C) Hamstring curls 60x12
Superset 2 - 3 sets
(A) Rear delt raise 7.5x15
(B) V Crunch BWx20
(C) Hyper-ext BWx16
Was panting like a dog after these two supersets haha. good way to get work done in shorter time.
16/3/13
PUSH
Bench
80x7, 90x5, 100x3
85x7, 95x5, 105x3
90x7, 102.5x5, 111x3
95x7, 105x4, 115x1
Bench has really started to deteriorate since i lowered the frequency. Gotta do something about that soon. SOON.
Incline bench
60x5x10
Weighted dips
20x3x8
First time doing these in, like, forever. Really gotta bring up my tricep (lock-out) strength.
PULL
Well, was supposed to be a pull day at least. had no time to go to the gym. so ended up using fitness corner.
Pull ups (from dead hang)
BWx20x5
30-45 second rest between sets
Neutral grip pull ups (also from dead hang)
BWx10x5
30-45 seconds rest between sets
15/3/13
LEGS
Power snatch
60x6x3
Snatch grip deads
120x2x3
110x5x3
was aiming for 120x7x3, but wow these are a real bitch for the grip.
Superset 1 - 3 sets
(A) Rear delt raise 5x15
(B) Leg raise BWx16
(C) Hamstring curls 60x12
Superset 2 - 3 sets
(A) Rear delt raise 7.5x15
(B) V Crunch BWx20
(C) Hyper-ext BWx16
Was panting like a dog after these two supersets haha. good way to get work done in shorter time.
16/3/13
PUSH
Bench
80x7, 90x5, 100x3
85x7, 95x5, 105x3
90x7, 102.5x5, 111x3
95x7, 105x4, 115x1
Bench has really started to deteriorate since i lowered the frequency. Gotta do something about that soon. SOON.
Incline bench
60x5x10
Weighted dips
20x3x8
First time doing these in, like, forever. Really gotta bring up my tricep (lock-out) strength.
Tuesday 12 March 2013
12/3/13
PUSH
Overhead press
60x5, 65x3, 70x1
65x5, 70x3, 75x1
70x5, 75x3, 80x1
Push press
75x5, 80x3, 85x1
80x5, 85x3, 90x1
Overhead press
60x3x8
Behind neck press
42.5x3x8
Front raise
Barbellx3x12
alternate with:
Rear delt raise
10x3x20
Overhead tricep extension
Barbellx1x20
Tried the wave loading thang with presses today, HAHA didn't get very far. Satisfied with an 80 though. Shall try a few more sessions in similiar fashion and see if the wave thing works for my pressing.
Overhead press
60x5, 65x3, 70x1
65x5, 70x3, 75x1
70x5, 75x3, 80x1
Push press
75x5, 80x3, 85x1
80x5, 85x3, 90x1
Overhead press
60x3x8
Behind neck press
42.5x3x8
Front raise
Barbellx3x12
alternate with:
Rear delt raise
10x3x20
Overhead tricep extension
Barbellx1x20
Tried the wave loading thang with presses today, HAHA didn't get very far. Satisfied with an 80 though. Shall try a few more sessions in similiar fashion and see if the wave thing works for my pressing.
Sunday 10 March 2013
10/3/13
LEGS
Squat
140x3, 145x2, 150x1
145x3, 150x2, 155x1
150x3, 155x2
125x1x10
100x1x20
Leg raise
BWx5x12
Hamstring curls
60x3x12
Was planning to hit 160, didn't feel up for it. Right knee started getting really sore after 150x3. Went away during the 100x20 haha.
Squat
140x3, 145x2, 150x1
145x3, 150x2, 155x1
150x3, 155x2
125x1x10
100x1x20
Leg raise
BWx5x12
Hamstring curls
60x3x12
Was planning to hit 160, didn't feel up for it. Right knee started getting really sore after 150x3. Went away during the 100x20 haha.
Friday 8 March 2013
update
4/3/13 PULL
Face Pulls (high attachment)
up to 90x12
alternate with:
Wide grip lat pulldowns
up to 85x10
Pull ups
BWx8x8
Single side standing lat twist(yeah sounds ghey)
up to 68x12
Single side lat pulldown
up to 42.5x8
Stiff arm lat press-down
up to 70x10
alternate with:
Barbell curls
20x3x20
Tried smth different for this session, just kept increasing weight for as long as i could handle, then changed exercise. Pretty much similar to pyramiding.
6/3/13 LEGS
Power cleans
90x7x2
Rear delt raises
5x5x20
alternate with:
Squat
(60, 75, 90, 105)x8
120x1x10
Focused on not doing power cleans like a retard. Tried to slow down my pull off the floor, and explode once the weight passed my knees. Good training session.
8/3/13 PUSH
Bench
110x7x3
Narrow grip bench
90x2x5
Wide grip bench
75x2x8
45 deg incline bench
60x3x5
40x1x12
Fricking shagged after the normal bench. Seriously deteriorating, a month a go i could do 110 for 10 sets of 3 no sweat. fml.
9/3/13 PULL
Face pulls (low attachment)
up to 70x10
Pendley rows
90x6x6
Supinated rows
80x5x8
Smith machine pendleys
80(excluding bar)x3x8
Dumbbell rows
30x3x12
Prolonged the eccentric portion, let it hang for a second or two at the bottom to stretch out the back, then upon rowing dumbbell, twist to supinated grip at hip and squeeze. Prefer to use these as isolation after primary barbell work.
Incline pull ups (feet elevated)
BWx3x12
Face Pulls (high attachment)
up to 90x12
alternate with:
Wide grip lat pulldowns
up to 85x10
Pull ups
BWx8x8
Single side standing lat twist(yeah sounds ghey)
up to 68x12
Single side lat pulldown
up to 42.5x8
Stiff arm lat press-down
up to 70x10
alternate with:
Barbell curls
20x3x20
Tried smth different for this session, just kept increasing weight for as long as i could handle, then changed exercise. Pretty much similar to pyramiding.
6/3/13 LEGS
Power cleans
90x7x2
Rear delt raises
5x5x20
alternate with:
Squat
(60, 75, 90, 105)x8
120x1x10
Focused on not doing power cleans like a retard. Tried to slow down my pull off the floor, and explode once the weight passed my knees. Good training session.
8/3/13 PUSH
Bench
110x7x3
Narrow grip bench
90x2x5
Wide grip bench
75x2x8
45 deg incline bench
60x3x5
40x1x12
Fricking shagged after the normal bench. Seriously deteriorating, a month a go i could do 110 for 10 sets of 3 no sweat. fml.
9/3/13 PULL
Face pulls (low attachment)
up to 70x10
Pendley rows
90x6x6
Supinated rows
80x5x8
Smith machine pendleys
80(excluding bar)x3x8
Dumbbell rows
30x3x12
Prolonged the eccentric portion, let it hang for a second or two at the bottom to stretch out the back, then upon rowing dumbbell, twist to supinated grip at hip and squeeze. Prefer to use these as isolation after primary barbell work.
Incline pull ups (feet elevated)
BWx3x12
Sunday 3 March 2013
3/3/13
Press day
Overhead press
70x7x5
BOOYAKASHA. BACK IN BUSINESS BAYBEH.
Behind neck press
50x3x8
Seated overhead dumbbell press (no back support)
30x3x6
Rear delt raises
(5, 7.5)x12
Lateral raises
(10, 12.5, 15)x12
17.5x13, 15x16, 12.5x20, 10x30
Rear delt raises
7.5x2x20
Overhead dumbbell tricep ext
30x3x12
Good workout. friend let me try some Xtend. Maybe thats why i didn't feel like stopping lol.
Overhead press
70x7x5
BOOYAKASHA. BACK IN BUSINESS BAYBEH.
Behind neck press
50x3x8
Seated overhead dumbbell press (no back support)
30x3x6
Rear delt raises
(5, 7.5)x12
Lateral raises
(10, 12.5, 15)x12
17.5x13, 15x16, 12.5x20, 10x30
Rear delt raises
7.5x2x20
Overhead dumbbell tricep ext
30x3x12
Good workout. friend let me try some Xtend. Maybe thats why i didn't feel like stopping lol.
Saturday 2 March 2013
2/3/13
Leg day
Squat
140x6x6
FK YEAH. More mentally exhausting than physically. wouldn't have been able to pull it off without spotter telling me to own that shit. typically the second last rep feels the worst.
Leg raises
BWx5x12
GHR
BWx3x8
TuT cable crunches
68x3x8
Ab wheel
BWx3x12
Friday 1 March 2013
just another brick in the wall
25/2/13
Pull day
Face Pulls
80x5x12
Wide grip lat pulls
10 sets, up to 85x8
Neutral grip lat pulls
85x5x8
Wide grip lat pull
52.5x1x20
Pull ups
BWx9x8
Pullovers
30x3x12
Single side lat pulls
30x10, 35x8, 22.5x16
Good training day. forearms, arms and everything pumped as usual after pull ups. will most probably shift pullovers to bench days cause they tear my triceps up more than anything. single side lat pulls really effective in isolating lats.
26/2/13
Leg day
Cleans
80x4, 85x7x3
Squat
140x3,3,1
Rear delt raise
5x5x20
TuT cable crunch
68x3x10
V crunch
BWx3x20
First time doing cleans in really long time. holy shit they took alot out of me. cns burnt out, glutes and lower back sore after, so back was curling during the squats. On the third set, was supposed to do 3 reps, but the rep felt really slow, so decided to stop there. Feels good to be doing power cleans again.
27/2/13
Push day
Bench
100x5,5,5,4,4,3,3,2
Narrow grip bench
80x2x7
Wide grip bench
60x2x10
Incline dumbbell press
25x5x8
Incline push up
BWx3x12
Dips
BWx3x10
Cable tricep ext
40x3x12
Whoa this was a really really bad training day. one of the worst in quite awhile. felt like crap while warming up with push ups. shoulders (front delts) felt really stiff, and to make matters worse the part of the tricep closer to the shoulder was still sore as hell from the pullovers from the prev pull day. used to hit 105x5x5 without much grinding, so this is a pretty far cry from that haha. gotta look at programming. Think i ate too little after the cleans the previous day, cause body looked visibly leaner compared to prev day, and i weighed 2kg less. Really should have carbed-up after the cns intense session.
28/2/13
Pull day
Face pulls(low attachment)
55x5x12
Pendley rows
100x7x3
Supinated barbell rows
80x5x8
Pendley rows
65x3x12
Supinated barbell rows
52.5x3x16
Single-sided landmine row
42.5x3x8
Incline pull ups
BWx3x12
Got most of my energy back, but traps sore as HELL from cleans. Seriously, i think cleans are the best exercise for my traps. Rows felt good, but somehow back didnt feel pumped. tried out the shit meadows does, with one end of the barbell wedged somewhere, and the other end loaded. the biggest challenge was the grip, as i was holding the barbell on the outside, where is thick as fuark. Thicker than fatgripz man. Good session overall.
Pull day
Face Pulls
80x5x12
Wide grip lat pulls
10 sets, up to 85x8
Neutral grip lat pulls
85x5x8
Wide grip lat pull
52.5x1x20
Pull ups
BWx9x8
Pullovers
30x3x12
Single side lat pulls
30x10, 35x8, 22.5x16
Good training day. forearms, arms and everything pumped as usual after pull ups. will most probably shift pullovers to bench days cause they tear my triceps up more than anything. single side lat pulls really effective in isolating lats.
26/2/13
Leg day
Cleans
80x4, 85x7x3
Squat
140x3,3,1
Rear delt raise
5x5x20
TuT cable crunch
68x3x10
V crunch
BWx3x20
First time doing cleans in really long time. holy shit they took alot out of me. cns burnt out, glutes and lower back sore after, so back was curling during the squats. On the third set, was supposed to do 3 reps, but the rep felt really slow, so decided to stop there. Feels good to be doing power cleans again.
27/2/13
Push day
Bench
100x5,5,5,4,4,3,3,2
Narrow grip bench
80x2x7
Wide grip bench
60x2x10
Incline dumbbell press
25x5x8
Incline push up
BWx3x12
Dips
BWx3x10
Cable tricep ext
40x3x12
Whoa this was a really really bad training day. one of the worst in quite awhile. felt like crap while warming up with push ups. shoulders (front delts) felt really stiff, and to make matters worse the part of the tricep closer to the shoulder was still sore as hell from the pullovers from the prev pull day. used to hit 105x5x5 without much grinding, so this is a pretty far cry from that haha. gotta look at programming. Think i ate too little after the cleans the previous day, cause body looked visibly leaner compared to prev day, and i weighed 2kg less. Really should have carbed-up after the cns intense session.
28/2/13
Pull day
Face pulls(low attachment)
55x5x12
Pendley rows
100x7x3
Supinated barbell rows
80x5x8
Pendley rows
65x3x12
Supinated barbell rows
52.5x3x16
Single-sided landmine row
42.5x3x8
Incline pull ups
BWx3x12
Got most of my energy back, but traps sore as HELL from cleans. Seriously, i think cleans are the best exercise for my traps. Rows felt good, but somehow back didnt feel pumped. tried out the shit meadows does, with one end of the barbell wedged somewhere, and the other end loaded. the biggest challenge was the grip, as i was holding the barbell on the outside, where is thick as fuark. Thicker than fatgripz man. Good session overall.
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