Little_Moth's Training Log

[Teenwolf2]

Rows are damn strong man, you'll be hitting PRs in te coming weeks I assume from this system? So jelly of that bench

[BipolarBrah]

Thanks bro! Really happy to hear that about my form if you're being serious!

Haha thanks man! I'm still tiny doe! I can DB Incline as much as I can Flat for some reason. Flat DB Bench just feels a little strange to me, Incline feels just right though.

I'm the exact same way, the higher the angle, the more I can lift (DB's that is).

lolz 'tiny'. howaboutno

[Othersid3]

Because last workout I did 2 sets of 220 x 4 building up from 2 sets of 220 x 1.

So next workout I'm gonna do 2 sets of 225 x 2, then 3, 4 etc. Once I get to 2 sets of 4 reps on the last 2 sets I increase the weight by 5lbs and reset the reps and build up again.

Bench Warrior!1!!

When did u start doing this? Did u make that up urself?

[Ryandrummer]

lolz 'tiny'. howaboutno

This, wut? Brah I think you got tiny mixed up. I'M tiny. You're hyooooge lol
Mirin bench and rows, damn man! Strong lifts are strong!

[Xuaxace]

Flexible hips to pull those legs under so much on the bench... I'm struggling lately with that, hips get extremely sore.

Video looked great mate.

[Little_Moth]

Form looks SOLID on the bench Strong rowing going on in here too

Very nice bench and rows bro. Form looked great on the bench, nice arch and tightness

Thanks guys! I really wasn't expecting to hear that my form on Bench is good haha! It's something I've struggled a lot with...

Benching looked very easy.

Must have been because of all the food I had the day before haha!

Rows are damn strong man, you'll be hitting PRs in te coming weeks I assume from this system? So jelly of that bench

Won't be hitting PRs anytime soon, I've Rowed 120kg x 8. But I'm really trying to focus on form, I can now row 100kg with much better form than a couple months ago. And thanks!

I'm the exact same way, the higher the angle, the more I can lift (DB's that is).

lolz 'tiny'. howaboutno

I wish I could shoulder press what I can Incline.

When did u start doing this? Did u make that up urself?

I've been doing this for 3 weeks now, haven't stalled yet. Me and another trainer at my gym (he's a good friend of mine) put it together, what I like about it is that's it's not boring like 5x5 or Smolov or something.

This, wut? Brah I think you got tiny mixed up. I'M tiny. You're hyooooge lol
Mirin bench and rows, damn man! Strong lifts are strong!

Thanks man! Well, when I say "tiny", I compare myself to how I wanna look.

Flexible hips to pull those legs under so much on the bench... I'm struggling lately with that, hips get extremely sore.

Video looked great mate.

My hips don't get sore at all from doing this, only my lower back sometimes. My hips get really sore when I Leg Press for some reason, which pretty much prevents me from doing the exercise.

And thanks! I wasn't expecting all the positive comments about my Bench form!

[Little_Moth]

Legs and Shoulders

Box Squats
130kg (286lbs) x 5
130kg (286lbs) x 5
130kg (286lbs) x 5

Lying Leg Curls
55kg (121lbs) x 8
55kg (121lbs) x 8
55kg (121lbs) x 8

Seated DB Press
35kg (77lbs) x 5 PR
35kg (77lbs) x 4 PR
30kg (66lbs) x 12 PR

Very happy and surprised that I got these up by myself for the first time haha, didn't ask anyone to spot me so I knew I had to do it lol.

Upright Rows
45kg (99lbs) x 8
50kg (110lbs) x 8
50kg (110lbs) x 8
50kg (110lbs) x 8

Side Raises
14kg (31lbs) x 10
14kg (31lbs) x 10
14kg (31lbs) x 10
14kg (31lbs) x 10

Rear Delt Rows
12kg (27lbs) x 12
12kg (27lbs) x 12

[parachuter]

strong pressing bro!

whats ur pr for the box squat?

[LankedOut]

Strong box squats and db pressing!

[Little_Moth]

strong pressing bro!

whats ur pr for the box squat?

Don't have one really, I guess every workout is a PR because I've never done them before.

Strong box squats and db pressing!

Thanks man!

[Ryandrummer]

Like everyone said... strong squats and pressing
Oh and also lat raising like 10lbs more than me

[Xuaxace]

That there linear progression on squats. While I recon box squats are a great tool to get the form right, I would personally add a bit of free squat work somewhere as both exercises are different and the more you spent without free squating the less chance of a good carry over (this is what I have found anyway)

[Little_Moth]

Like everyone said... strong squats and pressing
Oh and also lat raising like 10lbs more than me

Haha thanks broseph!

That there linear progression on squats. While I recon box squats are a great tool to get the form right, I would personally add a bit of free squat work somewhere as both exercises are different and the more you spent without free squating the less chance of a good carry over (this is what I have found anyway)

So if I were to mix it up and do some free Squats my next Leg session how much should I do? Should I stay at 130kg?

[Xuaxace]

Haha thanks broseph!
So if I were to mix it up and do some free Squats my next Leg session how much should I do? Should I stay at 130kg?

Do you train legs once or twice a week? if you are doing 130x5 to a box that is trully at or below parallel, you will be able to do considerably more weight with less effort as you will have plenty of stretch reflex at the bottom. at least 140x5.

Looking back my box squat is alwyays about 90% of my free weight squat.

[Little_Moth]

Do you train legs once or twice a week? if you are doing 130x5 to a box that is trully at or below parallel, you will be able to do considerably more weight with less effort as you will have plenty of stretch reflex at the bottom. at least 140x5.

Looking back my box squat is alwyays about 90% of my free weight squat.

Hmm... well the box is a bit below parallel, I had my friend take a look at me Squattin and he said it's below parallel. Kinda doubt that I'll be able to do 140kg x 5 without the box below parallel lol. But I'll try next Leg session. I train Legs twice a week. Thanks bro.

I'll try 132.5kg haha! Monster!

[Little_Moth]

Back

Conventional Deads
140kg (308lbs) x 5
150kg (330lbs) x 5
160kg (352lbs) x 3

Decided to do some Conventional Deads since I haven't done them in 10 months. Back then I could do around 110kg for reps. All sets were easy, gonna add more weight next time.

Bent Over Rows
90kg (198lbs) x 8
90kg (198lbs) x 8
90kg (198lbs) x 8
90kg (198lbs) x 8

One Arm BB Rows
40kg (88lbs) x 10
40kg (88lbs) x 10
40kg (88lbs) x 10
40kg (88lbs) x 10

Lat Pulldowns
60kg (132lbs) x 10
60kg (132lbs) x 10
65kg (143lbs) x 10
65kg (143lbs) x 8

Liked the Conventional Deads today, gonna stick with them for a while...

[Xuaxace]

Converse!... nah it is good to do conventional if you can do them. I personally can't with my back but if I could I definitely would!

[Little_Moth]

Converse!... nah it is good to do conventional if you can do them. I personally can't with my back but if I could I definitely would!

I'm thinking doing them will help with my lockout problem when doing Sumos.

[m4ttarama]

Last edited by Little_Moth; Today at 11:05 AM. Reason: spelling fail fuuuuuuuu

lol'd for some reason

[Xuaxace]

I'm thinking doing them will help with my lockout problem when doing Sumos.

Makes sense, convetional deads are easier from the floor but harder to lock out so it can definitely help. Obviously rack pulls would be easier way to get over that problem but adding conventional deads will definitely hit your erectors and back harder instead of legs/hips which is a plus.

[Little_Moth]

Last edited by Little_Moth; Today at 11:05 AM. Reason: spelling fail fuuuuuuuu

lol'd for some reason

I truly hate it when I make a spelling or any other mistake when I type out my workouts haha.

Makes sense, convetional deads are easier from the floor but harder to lock out so it can definitely help. Obviously rack pulls would be easier way to get over that problem but adding conventional deads will definitely hit your erectors and back harder instead of legs/hips which is a plus.

Exactly, plus I can't be ****ed putting together 200kg+ of weight lol.

Edit: Plus my hips REALLY need a rest after all the Sumo Deads I used to do hahah.

[mapes345]

Strong rows man. But how come your lat pulldowns are so much lighter compared to rows?

[ChosenBrah]

Long time no C. How long u bulking for?

[SydTheKid]

Conventional deadlifts like a boss

[LukeMcD]

everything is looking fkkking solid

[Little_Moth]

Strong rows man. But how come your lat pulldowns are so much lighter compared to rows?

I try to focus on the contraction in my lats, trying to use my Bi's as little as possible. And of course I'm already tired from all the Rowing haha. I've never like Pull Ups/Pulldowns much, but I love Rowing.

Long time no C. How long u bulking for?

Until June I guess.

Conventional deadlifts like a boss

Aww yeah, gotta get dat 200kg (441lbs) Conventional Dead.

everything is looking fkkking solid

Thanks brother!

Chest and Arms

Flat Bench
92.5kg (204lbs) x 8
92.5kg (204lbs) x 8 PR
97.5kg (215lbs) x 5
97.5kg (215lbs) x 5 PR
102.5kg (226lbs) x 3
102.5kg (226lbs) x 3 PR

Was a lot harder than last workout, I haven't been eating/sleeping much the last couple of days.

Counting the second sets as PRs as before.

Incline DB Bench
35kg (77lbs) x 8
35kg (77lbs) x 8
40kg (88lbs) x 6
35kg (77lbs) x 8

BB Curls
45kg (99lbs) x 6
45kg (99lbs) x 6
45kg (99lbs) x 6
45kg (99lbs) x 6

DB Curls
18kg (40lbs) x 8
20kg (44lbs) x 8
20kg (44lbs) x 8
24kg (53lbs) x 5 PR Sloppy Form

Standing BB Extensions
37.5kg (83lbs) x 8
40kg (88lbs) x 8
42.5kg (94lbs) x 8 PR
42.5kg (94lbs) x 7 PR

Seated DB Extensions
30kg (66lbs) x 12
30kg (66lbs) x 12
30kg (66lbs) x 12
30kg (66lbs) x 10

[LankedOut]

Jelly of your benching. Nice conventionals too.

[parachuter]

strong benching!

[AlphaSaiyan]

Nice weight benching, and solid volume too bro.

[ChosenBrah]

Why do u do so many sets before ur heaviest bench weight?