We form like Voltron: BoB/Exane/NWSkier/Gin/Hamzzza/Applecat

[The Solution]

515 and could of got a single? Hngggg Mirin.

[-Gin-]

It's no wonder you felt weak after all the benching lmao - 12 sets of high volume incline and flat bench will tend to do that (or so I hear hehe). Some really good numbers there, that's awesome. Do you always jump 45--> 135 on press though? Lol wtf, you have more confidence than I do. Granted, you already had hit some incline so maybe a little carry over. I like to go 45/65/95/115/135 lol. Moot point since you won't be doing OHP for a while.

Good accessory work to end though. Definitely pushing for 'most voluminous' workouts ITT

Giving your lower back a rest... and sticking with that plan... me gusta! I think that deload will treat you well all around That's a hell of a lot of back volume with the DB rows/pullups/various rowing. Good stuff - and even though they probably aren't that taxing or bothersome to your back, I'm sure it's not getting as much recovery as it will from this week!

I used to work 45-->95-->135--> etc for OHPs, but decided to skip the 95s nowadays lol

And man, this deload better do me some good...'cos the workouts are going to be boring! :/

Gin ... I was wondering why you didn't bump the weight on the DB rows but I just realised that PF only has the DBs to 75lbs. It's not a bad way to force you to work in the hypertrophy rep range though and take some of the load off the joints and back

Hahaha! Yeah, unfortunately, DBs stop at 75 lbs...must've seemed odd that I'd keep doing 75x15 week after week, huh?

I rarely do high rep BB rows, so being forced to do these high rep DB rows is a nice change.

Monday Workout:

Bench: 245x5 275x3 305x2, 245x5

Tuesday Workout:

FS: 255x5 285x3 315x2, 245 2x5
DL: 455x3 485x3 515x1, 405 2x3
Deficit: 365x3 385x3 405x3 425x3

I went in hoping to hit 315x3 (+10 from 3 weeks ago) and 515x2 - ended up not wanting to try the last rep on either lol. The 515 felt really good. Highlight of day was probably pulling everything double OH up until 2nd rep of 485

Those lifts...

Given your perfect form DLs, I'm going to go ahead and guess you probably have a 550 DL in you. If not now, in your very near future

Keep up the great work!

[-Gin-]

Deload - Chest/Shoulders

Notes:
- First day of deload......boring!!
- Kept rest to about 60-90 seconds
- Upped volume a bit and threw in a few random exercises 'cos the weight was all really light and I felt like I wasn't doing anything...I know the point of a deload is to give the body a break, so yeah, will try and keep my normal volume for the rest of workouts this week lol

DB Bench Press:
75x8
75x8
75x8
75x8
75x8

DB Shoulder Press:
40x10
60x6
60x6
60x6
60x6

Incline Bench Press:
135x8
135x8
135x8
135x8

Cable Flyes (normal):
20x15
20x15
20x15
20x15

Behind Back Cable Lateral Raise:
15x15
15x15
15x15

Hammer Strength Bench Press:
130x10
130x10
130x10

Reverse Flyes:
90x15
90x15

[Hamzzza]

Depth looked on point in those squats HAM
way to go HAM

This^. Fapfapfapfapfap. Looked easy as hell too lol. Kind of lol'd at 'was going to deload... decided to squat as usual'. Das it. The deficits to follow up.. hnghghg. And seeing you squeeze some FS in there to end it makes it an all around hnnghg workout.... for a supposed deload day :')

That pressing was awesome yesterday as well. 4x5 with that weight is no joke.

Hamzzza ... great speed. Really easy looking squats for you

thanks brahs - yes i am more than happy with the speed and i'm trying to play this as good as possible and not rush things too much...stay with the progression and build up slowly, i still have a good amount of speed and rest time which i can play around with when sets get heavier, so i guess that sets me up for great progress

Monday Workout:

Bench: 245x5 275x3 305x2, 245x5
Paused: 225 2x6, 185x8
DB Incline: 65/75/85x10 90x8 80x8
DB Row: 105/110/115/115x10
Lat Pulldowns: 3x10
Dips: BW 3x12
Hanging Leg Raise: 3x8


Hnnghg - 305 felt great, the first rep especially. Sticking with the BW dips for a while as my wrists have been feeling better and my pressing doesn't seem to be affected right now.


Tuesday Workout:

FS: 255x5 285x3 315x2, 245 2x5
DL: 455x3 485x3 515x1, 405 2x3
Deficit: 365x3 385x3 405x3 425x3
GHR: 3x12
DB Bulgarian: 45 2x8, BWx10
DB Shrug: 115 2x10

I went in hoping to hit 315x3 (+10 from 3 weeks ago) and 515x2 - ended up not wanting to try the last rep on either lol. The 515 felt really good. Highlight of day was probably pulling everything double OH up until 2nd rep of 485

das it mane

is your all time bench pr 315x2 iirc ??

485 DOH is crazy lol, i remember dan green saying something like he couldn't do more than 5 plates DOH

[BabyOilBrah]

3.11. upper random

squats looked fast and easy, but a little high. GJHM

Hehe ty for including rest times so that I didn't have to ask Good squatting to open up the workout. Pressing continuing to look good as well, good stuff. No problem switching back to conventional - will you do any sumo in the warmup sets? I tend to do sumo up to 315 and then change from there. No idea if there is any benefit or purpose to it. Kind of silly in a way actually. And understandable that your back would be taxed - you've been hitting the squats/DL both with some good volume and weight.


Dat 285x9 hnghghg. That's juicy as f-ck. Are the first reps almost continuous whereas the later reps have a longer pause in between? Or are they all about the same? That's awesome though, new preferred cardio method I see hehe.

I don't think I've seen planks ITT, at least from you in a while.

lol I only include rest times because I'm starting to track them now and get some kind of consistency at least through my main lifts. Funny you mention the sumo for warmups, I've always felt good doing this so yes I will continue to warmup sumo or semi-sumo. I think it just gets the hips/glutes/hams really firing for maximum recruitment for the heavy conv sets. I dunno lol just a guess.

hehe ty men, if I continue with this RPE work the first block will be hypertrophy based. so 6-10 reps on everything. No low bar squats for the hypertrophy phase, all oly style and front squats for them quad gains...in fact no direct competition lifts for the hyper phase, just close variations (oly/front squats, deficits or block pulls, WG or CG benching). Aim is just to build muscle and work capacity for the strength phase. Das it. When I do higher rep sets usually the first 5 are continuous, then the last 3-5 usually have a breath in between at the top.

The planks are the ones where you lay face up between to benches and rest the weight in your lap. Working on dat glute strength.

What ... are you starting to feel old Mike?


B.O.B ... that's some great work on the squatting Mike .. strong work knocking 9 reps out at 285 and then doing 245 x 10. Thighs must've been burning with the pump

hehe yes a little.

Thanks Andrew, was a nice pump indeed. I think I'm enjoying mixing low and high bar squatting.

Monday Workout:

Bench: 305x2
FS: 315x2
DL: 455x3 485x3 515x1
Deficit:405x3 425x3

thats more hnnnggg in 2 workouts than I've had in the past 6 months. Great to hear 305 felt smooth and easy esp the first rep. FS even if you just did one with 315 would be sexy as fuark. Then them pulls, very very strong stuff. Do you feel some possible PRs coming along? You're weights have only been going up. Been impressive AF lately.

Deload - Chest/Shoulders

deload still with short rests and that kind of volume I bet still produced a nice pump. Good stuff bae.

[InItForFitness]

I forgot why I stopped coming to this log, so I came back..
..now I remember...it makes me feel like a little bitch

[The Solution]

Keep the volume down on a deload.
That is the whole point buddy. To give the body a break and let it relax. You need to charge the batteries to keep things rolling along.

[-Gin-]

deload still with short rests and that kind of volume I bet still produced a nice pump. Good stuff bae.

Yeah, chest felt pretty joooocy...probably shouldn't be happening on a deload LOL!

I forgot why I stopped coming to this log, so I came back..
..now I remember...it makes me feel like a little bitch

Keep the volume down on a deload.
That is the whole point buddy. To give the body a break and let it relax. You need to charge the batteries to keep things rolling along.

Yeah, realized that...will be keeping to usual sets/reps on today's workout with like 50-60% of usual weight.

[BabyOilBrah]

11/5/14



WG Bench

working sets @7
45x10
95x10
135x8
155x4
175x2
205x10 @7
175x10 @7
175x10 @7.5

Weighted Chins

+45x6 @7
+45x6 @7

DB Lateral Raises

35sx7 @7
35sx7 @7

Tricep Rope Pushdowns

50x10
50x10
50x10

DB Flyes

25sx10
25sx10
25sx10

[jjeane]

Mike, you still Oly lifting. Sorry, I ahve such a hard time keeping up in here!
Nice x10 bench there! And them weighted chins!

[fittofattofit]

B.O.B ... sick volume on the benching and great work on those weighted chins and lateral raise. No shoulder tweaks at all now?

[BabyOilBrah]

I forgot why I stopped coming to this log, so I came back..
..now I remember...it makes me feel like a little bitch

stick around bae

Yeah, chest felt pretty joooocy...probably shouldn't be happening on a deload LOL

what bob said, probably was a bit too much volume. You want to cut at least a third of it out on top of dropping the weight.

Mike, you still Oly lifting. Sorry, I ahve such a hard time keeping up in here!
Nice x10 bench there! And them weighted chins!

no worries, I've been bad about it too, but ty. No oly stuff now just focusing on PLing and building muscles

B.O.B ... sick volume on the benching and great work on those weighted chins and lateral raise. No shoulder tweaks at all now?

thanks andrew, no shoulder pain at all! even with the wide grip bench! I was very pleased. Feeling confident I'm out of the woods with that injury.

[jjeane]

no worries, I've been bad about it too, but ty. No oly stuff now just focusing on PLing and building muscles

Why is it that everyone drops Oly??
Oh well, I a sure Pl'ing will go well and you will build more muscles! Glad the shoulder is feeling better!

[BabyOilBrah]

Why is it that everyone drops Oly??
Oh well, I a sure Pl'ing will go well and you will build more muscles! Glad the shoulder is feeling better!

Well I started to do it because I wanted to strength train but couldn't bench from a shoulder injury. PLing is my first and true love lol. As soon as I was able to bench again I went right back to it naturally. I do like oly lifting a lot. I still may try and squeeze in an oly day light for reps or something or add some cleans or snatched from the hang onto the end of a normal day.

[jjeane]

Well I started to do it because I wanted to strength train but couldn't bench from a shoulder injury. PLing is my first and true love lol. As soon as I was able to bench again I went right back to it naturally. I do like oly lifting a lot. I still may try and squeeze in an oly day light for reps or something or add some cleans or snatched from the hang onto the end of a normal day.

I wasn't trying to give you **** I promise. I totally understand. I guess i just caught the Oly bug BAD!!

[Reko1993]

Lol all this kid does is change programs. What is it next week BoB?

[The Solution]

Lol all this kid does is change programs. What is it next week BoB?

Shots Fired......

[Elvis.Costello]

Lol all this kid does is change programs. What is it next week BoB?

Think he's giving Zumba a shot.

BoB how do you like the wide grip bench?

[-Gin-]

11/5/14

How wide is your grip on the bench press? Not hurting shoulders too much?

Chins are solid, too

[-Gin-]

Back/Bis/Abs - Deload Day 2

Notes:
- 60-90 secs between sets...pretty quick gym session
- Boring, but felt kinda nice being able to really focus on form. Especially on the incline DB curls

DB Rows:
50x15
50x15
50x15
50x15

Chin-ups:
BWx12
BWx12
BWx12

Machine Rows:
150x12
150x12
150x12

Lat Pulldown:
100x12
100x12
100x12

DB Shrugs:
55x20
55x20
55x20

Incline DB Curls:
20x12
20x12
20x12

Hammer Curls:
30x15
30x15

Cable Crunch:
50x15
50x15
50x15
50x15

[scott_donald]

lots of weird numbers BOB - how wide is wide compared to normal???

GIN - solid work... haha those kind of sessions help you recover a little but still get the volume in...

[BabyOilBrah]

Lol all this kid does is change programs. What is it next week BoB?

muscle confusion/10

what program lol? I'm not running one. Already said I'm experimenting with a few different styles before deciding on what to stick with.

Think he's giving Zumba a shot.

BoB how do you like the wide grip bench?

intredasting, probably some HBBs in a zumba class.

WG is fun, I was worrying about my shoulder holding up but it felt good. Chest pump of peace.

How wide is your grip on the bench press? Not hurting shoulders too much?

Chins are solid, too

Grip is just outside the power rings on the knurling, and nope didn't bother my shoulder at all. My best comp style grip was always middle fingers on the rings, so this is like a few inches outside that.

Back/Bis/Abs - Deload Day 2

that's a little better in terms of volume. Nice workout.

lots of weird numbers BOB - how wide is wide compared to normal???

GIN - solid work... haha those kind of sessions help you recover a little but still get the volume in...

see above. a few inches wider than my normal grip outside the rings.

[Hamzzza]

lol @ oly lifting













































crossfit is where it's at

[-Gin-]

GIN - solid work... haha those kind of sessions help you recover a little but still get the volume in...

Damn well hope so…it’s a bit boring

Grip is just outside the power rings on the knurling, and nope didn't bother my shoulder at all. My best comp style grip was always middle fingers on the rings, so this is like a few inches outside that.

that's a little better in terms of volume. Nice workout.

I do ring finger on the rings. Think I used to do middle finger on rings, but they hurt shoulders a bit more. Couldn’t imagine having the grip so far apart lol

Volume is same as usual days. Just the weight used was like 50-70% that of the usual lol

lol @ oly lifting

crossfit is where it's at

Das it mane!

[Serb404]

lol @ oly lifting

crossfit is where it's at

[BabyOilBrah]

[img]http://33.media.tumblr.com/2a1ad981f4ec93787789f2e96fc31492/tumblr_n32bzznv3k1qdjo2ho1_250.gif[/]

[AppleCat]

515 and could of got a single? Hngggg Mirin.

Those lifts...

Given your perfect form DLs, I'm going to go ahead and guess you probably have a 550 DL in you. If not now, in your very near future

das it mane

is your all time bench pr 315x2 iirc ??

485 DOH is crazy lol, i remember dan green saying something like he couldn't do more than 5 plates DOH

thats more hnnnggg in 2 workouts than I've had in the past 6 months. Great to hear 305 felt smooth and easy esp the first rep. FS even if you just did one with 315 would be sexy as fuark. Then them pulls, very very strong stuff. Do you feel some possible PRs coming along? You're weights have only been going up. Been impressive AF lately.

Hehe - ty men! Maybe I was a bit out of line to say that I had a 2nd rep in me, but that first one felt really good. Again, not sure if it's the new platforms and actually having solid base (the only one we had before had quite a bit of give. Maybe some of these sets I'll start taking off my Oly shoes and pull barefoot agai.

Hamza - my best bench was 325x2 right about this time last year. Dat regression lol. And BOB - my PR on DL was 570 for the misc competition - I thought that I was far away from that, but I really only pulled 525x2 before jumping 45 lbs for that competition. Maybe I'm closer than I think. Just hoping everything continues to feel good all around (*knock on wood*)

[B][U][size=4]11/5/14[size][U][B]

Damn, some more good pressing! I'll admit I don't do any wide grip, but I'm trying to imagine what it would be like to be one hand-width further like that. As some others have said, it seems my shoulders might feel more stress, but good to hear not an issue at all. Pressing is definitely recovering strong as of late! Those weighted chins hnnghghg - I'm finally getting some more BW in... maybe in a few months I'll add some weight loololol.

And 35s for lateral raises.... you wot?!? I feel like everyone I see hits 30+. Here I am working with 20s, and sometimes 25s. Brb having 60 lbs on the guy next to me and feeling shamed. Maybe this is why I don't have delts like Reko. Workout was to the point though - me gusta.

[size="6"][B][U]Back/Bis/Abs - Deload Day 2[U][B][size]

I like this volume a lot better than the first day I haven't deloaded in a while, but I remember the first few having the same feeling of 'I feel like I'm doing nothing - maybe I'll just do a few more sets, a little more weight, etc' and then realized that was defeating the purpose lol. I DID find that cutting down rest periods allowed me make it much faster paced which meant getting a good sweat/HR going to make me feel like I was getting more out of it even when using the lighter weights Half hour workouts hnghghg.

Hope you've enjoyed some goodies at work this week hehehe.

muscle confusion/10

what program lol? I'm not running one. Already said I'm experimenting with a few different styles before deciding on what to stick with.

intredasting, probably some HBBs in a zumba class.

see above. a few inches wider than my normal grip outside the rings.

Waterobics is GOAT - Reko can confirm.

[AppleCat]

Thursday Workout:

Press: 135x5 160x5 185x2 195x1 (+2PP), 195x3 PP, 135x8
BTN Press: 95x6 115x6 135x6 135x5
DB Incline: 65x10 75x10 85x10 95x8 80x10
Pullups...Chinups: 12/10/10....5/5/4
Facepulls: 2x10
Reverse Flys: 2x10
Lateral Raises: 2x10
HS Rows: 2x10 (2 variations each)

Chalk this up to another good workout for me. The 195 might have even made Reko proud. Definitely a grinder, but I don't think there was any knee bend, so I'll take it. I was happy to have chinups to feel pretty good too - I wasn't going full dead hang on these as I might only get 2 that way lololol. Next up... 25 reps like Gin

[mCheech]

Mirin

[BabyOilBrah]

Thursday Workout:

hnngg dat press, like seeing you overload with the PPs then drop it back down for a higher rep strict press. Mirin for sure. BTN and BD incline, das it. Close to repping 100s for a few set on DB inclines. Such a BBer now lol, but damn it's strong. Love seeing those pullup/chins. As you said you are hitting more of them, that was a good amount of reps in one workout. I remember you talking about your grip on chins, how wide is it? I wonder if that is the issue with them being weaker than pullups. Also I don't usually go dead hang on chins, but I do try and extend so my arms are straight.

Mirin

sup bro, been meaning to get in your log. OMW