Bench
106*9*4
106*1*3
106*1*4
Superset with:
Rows(Plate weighted unilateral rowing machine)
40(per side)*8*8
Tried to do barbell rows during warm up, lower back still super tight from yesterday. So took the opportunity to try out the machines at the gym. Didn't really feel any significant pump or specific muscle used during the sets, but now my entire upper+mid back is feeling it. Good stuff. Oh yeah, my sis helped me unrack and spot on the bench today. So proud. Gotta start getting her to desire breaking PRs and stuff.
Incline dumbbell press
30*3*12
Superset with:
Seated cable row
105*6, 85*10, 65*20
Dips
BW*5*12
Superset with:
Rows(unilateral machine)
50*5*10
Got a better squeeze with this machine, but can't really go very heavy on this one. Perfect as a finisher.
Shall give lower back a day to rest tomorrow. Dynamic effort lower body day on sunday.
Friday, 12 April 2013
Thursday, 11 April 2013
11/4/13 Max Effort Lower Body
Squat
146x6x3
Deadlift
136*6
156*4
166*3
176*3
178.5*1
181*1
183.5*1
186*1
Leg raise
BW*5*12
Superset with:
Hyper-extensions
BW*5*16
New stance on deadlifts. Saw this matt ogus vid...
146x6x3
Deadlift
136*6
156*4
166*3
176*3
178.5*1
181*1
183.5*1
186*1
Leg raise
BW*5*12
Superset with:
Hyper-extensions
BW*5*16
New stance on deadlifts. Saw this matt ogus vid...
Decided to try the stance. Have to say, really comfortable. Feels just nice, not as awkward as sumo, knees don't get in the way as much as in conventional. Shall stick with these for the next few ME days.
Tuesday, 9 April 2013
9/4/13 Vertical Push+Pull
Shoulder warm up circuit - 3 sets
A) Behind neck press Bar*12
B) Delt raise 6*12
C) Low attachment face pulls 40*8
The weight stack of the cable machine in school is MUCH heavier than the one at thomson. I think its more accurate, too. Which is good, can start doing seated cable rows, the machine at thomson was too light.
Overhead press
Bar*12
41*8
51*6
61*4
73.5*10*4
Superset with:
Pull ups
BW*14*7
K gotta admit, the last reps for the last four sets had some faggot knee-jerking action, so not exactly strict. Really pushing it with the volume man (see what i did there. hah hah.)
Behind neck press
51*6*6
Superset with:
Lat pulldown(Plate weighted unilateral machine)
40*6*12
Starting to really love the plate weighted unilateral lat pull machine. Really allows me to squeeze the shit out of my lats at the bottom.
Rear delt raise
(6, 8, 10)*12
Delt raise
(12, 14, 16, 18)*12
16*14
14*17
12*21
Rear delt raise
10*14
8*17
6*21
Had to cheat to get the 18s up. But whatever, i find that cheating with heavy weights works well for delts.
Overhead cable tri ext
(20, 25, 30, 25, 20)*10
Superset with:
Wide grip lat pulldowns
(50, 55, 65, 55, 50)*12
Like i said, weight stack of cable machine heavier than the one in thomson.
Good session overall, feel that i should have rested longer between the pressing sets, so i wouldn't have to do some ghey mini push presses. Though it was more of the fear of failure than actual failure that caused me to cheat on those last reps. Think tomorrow shall be a rest day, next training session is a max effort squat day, and i don't want to ruin it with my lower back not fully recovered from yesterday.
A) Behind neck press Bar*12
B) Delt raise 6*12
C) Low attachment face pulls 40*8
The weight stack of the cable machine in school is MUCH heavier than the one at thomson. I think its more accurate, too. Which is good, can start doing seated cable rows, the machine at thomson was too light.
Overhead press
Bar*12
41*8
51*6
61*4
73.5*10*4
Superset with:
Pull ups
BW*14*7
K gotta admit, the last reps for the last four sets had some faggot knee-jerking action, so not exactly strict. Really pushing it with the volume man (see what i did there. hah hah.)
Behind neck press
51*6*6
Superset with:
Lat pulldown(Plate weighted unilateral machine)
40*6*12
Starting to really love the plate weighted unilateral lat pull machine. Really allows me to squeeze the shit out of my lats at the bottom.
Rear delt raise
(6, 8, 10)*12
Delt raise
(12, 14, 16, 18)*12
16*14
14*17
12*21
Rear delt raise
10*14
8*17
6*21
Had to cheat to get the 18s up. But whatever, i find that cheating with heavy weights works well for delts.
Overhead cable tri ext
(20, 25, 30, 25, 20)*10
Superset with:
Wide grip lat pulldowns
(50, 55, 65, 55, 50)*12
Like i said, weight stack of cable machine heavier than the one in thomson.
Good session overall, feel that i should have rested longer between the pressing sets, so i wouldn't have to do some ghey mini push presses. Though it was more of the fear of failure than actual failure that caused me to cheat on those last reps. Think tomorrow shall be a rest day, next training session is a max effort squat day, and i don't want to ruin it with my lower back not fully recovered from yesterday.
Monday, 8 April 2013
8/4/13 Lower Body High Rep
Cleans
86*7*3
Really easy, really fast, short rest times.
Squat
121*5*10
Holy cow, almost died. Floored me.
Paused squat (5 sec @ bottom)
101*3*5
As if the five sets weren't enough, added paused squats. Lower back was already pretty fatigued from cleans and squats, so it was a real challenge to maintain posture and shit.
Core circuit - 3 sets
A) Capt chair leg raise Bw*12
B) Standing cable crunch 40*8
C) Hyper-extensions Bw*20
Low volume for supplementary work today. Hip flexors, abs, and lower back were all pretty much fried from the squatting.
Good session. Didn't have coffee, forgot to bring BCAAs and creatine cause i left the tupperware on my table (idiot), but cleared what i planned to. Maybe i was running on the hundred mirin' stares. Okay, so it was just a handful, but still.
Have to admit, beginning to be more inclined to training in school than at thomson. It's free, i can drop the weights without the old dude at thomson busting my nuts about "people who complain" (there never are), and most importantly, girls. Oh, and also the shower facilities.
Met another pretty strong dude today. Doing high rep pendlay rows with 90kg without a belt. Commented that my squats were insane. Yes, they were indeed, INSANELY TIRING. Lower back lactic acid of peace.
86*7*3
Really easy, really fast, short rest times.
Squat
121*5*10
Holy cow, almost died. Floored me.
Paused squat (5 sec @ bottom)
101*3*5
As if the five sets weren't enough, added paused squats. Lower back was already pretty fatigued from cleans and squats, so it was a real challenge to maintain posture and shit.
Core circuit - 3 sets
A) Capt chair leg raise Bw*12
B) Standing cable crunch 40*8
C) Hyper-extensions Bw*20
Low volume for supplementary work today. Hip flexors, abs, and lower back were all pretty much fried from the squatting.
Good session. Didn't have coffee, forgot to bring BCAAs and creatine cause i left the tupperware on my table (idiot), but cleared what i planned to. Maybe i was running on the hundred mirin' stares. Okay, so it was just a handful, but still.
Have to admit, beginning to be more inclined to training in school than at thomson. It's free, i can drop the weights without the old dude at thomson busting my nuts about "people who complain" (there never are), and most importantly, girls. Oh, and also the shower facilities.
Met another pretty strong dude today. Doing high rep pendlay rows with 90kg without a belt. Commented that my squats were insane. Yes, they were indeed, INSANELY TIRING. Lower back lactic acid of peace.
Saturday, 6 April 2013
update
3/4/13
Push+Pull(Vertical)
Shoulder warm up circuit - 3 sets
A - Behind neck press Bar*12
B - Low attachment face pulls 50*12
C - Delt raises 5*12
Shoulder press movement pattern warm up:
Bar*12, 40*8, 50*6, 60*4
Alternate with high attachment face pulls
Shoulder press (smolov jr)
67.5*10*5
Superset with:
Pull ups
BW*10*7
Behind neck press
50*5*6
Superset with:
Wide grip lat pulls
65*5*12
Delt raises
10*1*50
5/4/13
Dynamic effort lower body
Snatch
61*1*3,
66*1*2,
68.5*1*2
73.5*2*1
"Weird weights, much?" Yeah, trained at school gym. checked with another guy, apparently barbells are 16kg.
Squat (All sets 3 reps)
96, 106, 116, 126, 136, 141
121, 126, 131, 136, 141
Snatch grip high pulls
96x3x5
Captain's chair
BWx3x20
Met some pretty strong dude at the gym. BW 61, pulled 151 for 5 reps. form was LOLWUT, but i dgaf. Apparently neither do the dudes and dudettes mirin' in the gym.
6/4/13
Push+Pull(Horizontal)
Bench
97.5x9x5
97.5x1x8
Superset with:
Supinated barbell rows
50x4x10
60x3x10
70x2x10
80x1x10
Gotta admit, fricking grip was going on the last set. Supersetting push and pull work really taxes the grip man. Especially when you jump from the pushing straight to the pulling.
Incline dumbbell bench
32.5x3x10
Superset with:
Dumbbell rows
40x3x16
Grip was REALLY going during the rows. Usually when i row i take my time with the eccentric, and let the weight hang for a second or two at the bottom to stretch out my back, but i couldn't do that for the last set, just finished it as fast as possible.
Short session, less than 90 minutes. Thats what happens when you go to sleep late the night before. Don't think i can train tomorrow, gotta go for some retarded field trip. Shall do my next session, lower body high rep day, in school on monday. Cleans and shit.
Push+Pull(Vertical)
Shoulder warm up circuit - 3 sets
A - Behind neck press Bar*12
B - Low attachment face pulls 50*12
C - Delt raises 5*12
Shoulder press movement pattern warm up:
Bar*12, 40*8, 50*6, 60*4
Alternate with high attachment face pulls
Shoulder press (smolov jr)
67.5*10*5
Superset with:
Pull ups
BW*10*7
Behind neck press
50*5*6
Superset with:
Wide grip lat pulls
65*5*12
Delt raises
10*1*50
5/4/13
Dynamic effort lower body
Snatch
61*1*3,
66*1*2,
68.5*1*2
73.5*2*1
"Weird weights, much?" Yeah, trained at school gym. checked with another guy, apparently barbells are 16kg.
Squat (All sets 3 reps)
96, 106, 116, 126, 136, 141
121, 126, 131, 136, 141
Snatch grip high pulls
96x3x5
Captain's chair
BWx3x20
Met some pretty strong dude at the gym. BW 61, pulled 151 for 5 reps. form was LOLWUT, but i dgaf. Apparently neither do the dudes and dudettes mirin' in the gym.
6/4/13
Push+Pull(Horizontal)
Bench
97.5x9x5
97.5x1x8
Superset with:
Supinated barbell rows
50x4x10
60x3x10
70x2x10
80x1x10
Gotta admit, fricking grip was going on the last set. Supersetting push and pull work really taxes the grip man. Especially when you jump from the pushing straight to the pulling.
Incline dumbbell bench
32.5x3x10
Superset with:
Dumbbell rows
40x3x16
Grip was REALLY going during the rows. Usually when i row i take my time with the eccentric, and let the weight hang for a second or two at the bottom to stretch out my back, but i couldn't do that for the last set, just finished it as fast as possible.
Short session, less than 90 minutes. Thats what happens when you go to sleep late the night before. Don't think i can train tomorrow, gotta go for some retarded field trip. Shall do my next session, lower body high rep day, in school on monday. Cleans and shit.
Tuesday, 2 April 2013
2/4/13
Lower body day
Squat
150x4x3
150x1x2
Failed on last rep. Note: if you're spotting someone and the person still goes down (when there are no safety pins), you should just go screw a goat.
Deadlift
160x5x3
Haven't done deadlifts in very long, haven't done conventional deadlifts in even longer. Felt okay, but due to frequent barbell rows and not enough deadlifting, had this urge to bend my elbows to get the weight up faster.
Core Superset - 3 sets
A - Leg raise BW*16
B - Standing cable crunch 60*16
C - V crunches BW*16
Starting to worry about my programming. Prior to this session i didn't deadlift regularly, and now i rotate between deadlifts on ME lower body days, snatch grip DLs on DE lower body days, and cleans on RE lower body days. and since my lower body days are once in 2-3 days, thats a very abrupt increase in frequency for deadlifts. Guess i'd be better off easing into this new 'program' by starting light.
Squat
150x4x3
150x1x2
Failed on last rep. Note: if you're spotting someone and the person still goes down (when there are no safety pins), you should just go screw a goat.
Deadlift
160x5x3
Haven't done deadlifts in very long, haven't done conventional deadlifts in even longer. Felt okay, but due to frequent barbell rows and not enough deadlifting, had this urge to bend my elbows to get the weight up faster.
Core Superset - 3 sets
A - Leg raise BW*16
B - Standing cable crunch 60*16
C - V crunches BW*16
Starting to worry about my programming. Prior to this session i didn't deadlift regularly, and now i rotate between deadlifts on ME lower body days, snatch grip DLs on DE lower body days, and cleans on RE lower body days. and since my lower body days are once in 2-3 days, thats a very abrupt increase in frequency for deadlifts. Guess i'd be better off easing into this new 'program' by starting light.
Monday, 1 April 2013
1/4/13
Happy april fool's everyone.
So, was supposed to be ME legs today, but my parrdner cmi, so i went to check out the school gym, and squeezed in a quick (1 hr) push+pull session
Incline bench
77.5x6x6
Shoulder press
57.5x6x6
Above two sets superset with:
all KINDS of pull (srsly)
Pull ups
Lat pulldowns
Unilateral lat pulldowns (Plate weighted)
Rear delt raises
8, 10, 12 x 16
Delt raises
6x1x20
"What, why so weak?!" stfu n00b, my rest time was a joke. Had to fit all of this into an hour cause i reached the gym past 8 and they closed at 9.
"why the weird weights?" well i started the inclines with a twenty and a ten on each side, felt abit light, went to ask the guy in charge, he said the barbells were 17.5. By the time i got to the pressing i was purddy tired, so i just put a plate on.
Gym was nice, not as crowded as i feared. their smith machine moves on TWO PLANES. (i dgaf if you have no idea what i mean). Only gripe is the weird weight of the barbell, but that can easily be solved. No safety pins for the squat rack, just the way i like it. K, gym will be seeing more of me.
I NEED TO SQUAT. feel myself getting weaker...and weaker...
So, was supposed to be ME legs today, but my parrdner cmi, so i went to check out the school gym, and squeezed in a quick (1 hr) push+pull session
Incline bench
77.5x6x6
Shoulder press
57.5x6x6
Above two sets superset with:
all KINDS of pull (srsly)
Pull ups
Lat pulldowns
Unilateral lat pulldowns (Plate weighted)
Rear delt raises
8, 10, 12 x 16
Delt raises
6x1x20
"What, why so weak?!" stfu n00b, my rest time was a joke. Had to fit all of this into an hour cause i reached the gym past 8 and they closed at 9.
"why the weird weights?" well i started the inclines with a twenty and a ten on each side, felt abit light, went to ask the guy in charge, he said the barbells were 17.5. By the time i got to the pressing i was purddy tired, so i just put a plate on.
Gym was nice, not as crowded as i feared. their smith machine moves on TWO PLANES. (i dgaf if you have no idea what i mean). Only gripe is the weird weight of the barbell, but that can easily be solved. No safety pins for the squat rack, just the way i like it. K, gym will be seeing more of me.
I NEED TO SQUAT. feel myself getting weaker...and weaker...
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