SNRYGO'S Bulking log

[snrygo]

THURSDAY
Koenrich Method v2 W11D2

Squat
132x5
176x5
220x3
264x3
308x2
330x1
Belt, wrist wraps
352x2 @8
363x2 @8.5 (2x)
Whoops

Pause Bench
44x5
88x5
132x3
154x3
176x1
Wrist wraps
182x2 (2x) @7.5
182x6 @9
Rep PR!

Pendlay Row
132x5
198x5
209x5 (3x) @8.5-9 PR

OH Lat Pulldown
132x6
154x6
176x6 (3x) @9

DB Curls
38.5x8 (2x) @9
38.5x9 @9
38.5x8 @9
SS
Kneelin Cable Crunch
226x10 (4x) @8.5-9

Lol these kg conversions really mess with me. Thought I added 5lb to the bar from my first set but realized after that ofc it was 5kg :P

I've been doing qigong every day while I've been here and feeling amazing for it.
thanks for following!

[whatsgucci]

This is easily one of my favorite journals to read. Love your training style. How are you liking the Pendlay rows, and what's your primary goal in using them?

[snrygo]

This is easily one of my favorite journals to read. Love your training style. How are you liking the Pendlay rows, and what's your primary goal in using them?

Cheers man, really love the positive vibes. They're one of my favorite back exercises tbqh.

SATURDAY
Koenrich Method v2 W11D3

Paused CGBP
Warmups, then
181.5x3 (5x) @7; 7.5; 7; 7; 7.5

OHP
Warmups, then
125x3 @9 across

Weighted Dips
Warmups, then
+49.5x6 (2x) @8.5
+55x6 @8.5 PR

45° Weighted Back Extension
(1sec pause at top)
Warmups, then
77x10 (3x)

Straight Bar Pushdown
100x10
155x10 (4 sets) @8.5-9

Didn't think I would make it to get to this workout, but ended up making it happen nonetheless.

thanks for following!

[snrygo]

MONDAY
Koenrich Method v2 W11D4

Deadlift
135x5
185x5
225x4
275x3
Mixed grip
315x1
Belt
350x5 @9 rep PR!

Front Squat
135x5
185x5
Belt
235x2 (3x) @8

Deadstop DB Row
60x5
80x5
100x5 @8.5
110x4 (2x) @9 PR

Chin-up
+45x6 @8
+50x6 (2x) @9

DB Hammer Curl
40x8
40x10 (3x) @9


Boom, massive deadlift PR. My best for anything over 330 previously was 1 and this was all while severely jet lagged and after 27 hours of traveling yesterday so not a bad session at all!

Ended up going home a little bit early due to some stuff that came up so this session got moved from Sunday to today.

thanks for following!

[psychodiver9]

Pulls have been skyrocketing man. Great stuff

[MikeWines]

Any progress pics?

[snrygo]

Pulls have been skyrocketing man. Great stuff

thanks man really happy with how they've been progressing as of late! So much for a 315 barrier

Any progress pics?

Uhm yeah I've got this on my insta
http://instagram.com/p/kRAZAPDIl5/

When my weight levels out again I'll put up some proper ones.

[snrygo]

WEDNESDAY
Koenrich Method v2 W12D1

Squat
135x5
185x5
225x5
275x3
315x1
Belt, wrist wraps
345x1
365x1 @8.5
285x3 (3x) @lol

Pause Bench
45x5
95x5
135x3
165x3
Wrist wraps
180x2
190x1 @7
190x2 @7.5
145x3 (3x) @lol

Seated Cable Row
90x10
120x10
150x10
185x10 (3x) @9

Rolling DB Extensions
35x10
50x9 (3x) @9
50x7 @9

Kneeling Cable Crunch
208x10 (2x) @8.5
213x10 (2x) @9
I've run out of weight on these.

Welp, getting ready to max on Monday. I am excite!

THANKS FOR FOLLOWING

[ErickStevens]

in4 PRs

[snrygo]

in4 PRs

Yolo

MOCK MEET MONDAY
Koenrich Method v2 W12D4

Squat
135x5
185x5
225x4
275x3
315x2
Belt, wrist wraps
365x1 @7.5
405x1 @9.5 RPE PR?
415x0
415x0

Comp Bench
45x8
95x5
135x4
165x3
195x1
210x1 @8
220x1 @9 PR
225x1 @9.5 PRRRR

Deadlift
135x8
185x5
225x4
275x3
Mixed grip
315x2
Belt, wrist wraps
350x1 @8
365x1 @9
375x0
375x0

Total: 995@167 I am a failure lol

Welp, **** it I'm going to bulk to 180/185 and then cut back down. Need some more musklez on my frame at this weight. I also feel that my low back is the limiting factor in my squat and deads rn based on the one vid I managed to get of my squat.

Still damn happy with that IMMENSE bench pr today. That's been way too long in the making!

Upwards and onwards!

[snrygo]

This is what I was talking about. Idk I might just be too focused on my lower body and not tryna keep my chest up.

Unfortunately I didn't get much for other vids asides from deadlift fails lol

[PerpetualMotion]

Probably could benefit from stronger erectors but I think you just leaned too far forward. Unless you're Layne Norton, that thing wasn't going up. You can definitely do 415.

And congrats on 225!! You must have been so stoked. You'll be reppin' that in no time.

[snrygo]

Probably could benefit from stronger erectors but I think you just leaned too far forward. Unless you're Layne Norton, that thing wasn't going up. You can definitely do 415.

And congrats on 225!! You must have been so stoked. You'll be reppin' that in no time.

Yeah indefinitely did but I'm not entirely sure why I leaned forwards and I think it's erectors.

Yeah was so stoked. The video cut it off but I did in fact do a little victory dance!

[SoulZeppelin]

Strong mock meet bro! Strong as fuark mang.

[snrygo]

Strong mock meet bro! Strong as fuark mang.

Thanks broseph slowly getting closer to strong, always stronger though!

[axxlef]

Strong squats as always.But great work on getting that bench up.

[snrygo]

Strong squats as always.But great work on getting that bench up.

Thanks man suuuuper stoked about how it's finally moving again!

[IK9]

405 squat is beastly yo!!

[snrygo]

WEDNESDAY
Koenrich Method v3 W13D1

TnG Bench
45x5
95x8
135x10
160x10
Wrist wraps
175x9 @8
175x8 @8.5
170x9 @8

Decline DB Bench
45's x10
60's x10 @7.6
65's x10 @8 (3x)

Seated Cable Row
120x10
160x10
190x10 @8.5
200x10 @9 (2x) PR

Rolling DB Extensions
35x10
45x8
50x10 @9 rep PR
50x9 @9
50x10 @9

Kneeling Cable Crunch
Pause @ bottom
150x10 (4x)

Decent workout today. Hella chest pump. My hate for tng benching continues lol but hit a nice little rep PR.

Did decline DB instead of flat because there were no free benches and we were not waiting another 15 minutes to do something.

I need to find some other ab movements next to cable crunches. No gyms have cable stacks heavy enough even when I crossfit them up with extra weights.

Also, something I saw Bryce Lewis talk about was degrees of upright-ness in DL setup. Took a look at my conventional vs sumo and I think I might want to go back to sumo for a bit




THANKS FOR FOLLOWING

[Jen0va]

in b4 you switch to sumo, find out it's a better leverage for you, and then crush my total. Nice lifts man!

[snrygo]

in b4 you switch to sumo, find out it's a better leverage for you, and then crush my total. Nice lifts man!

Lol brb. I've tried both in the past and have gone back and forth tbh. I think like now that I have fixed a lot of postural imbalances, my sumos will explode.

[MikeWines]

Lol brb. I've tried both in the past and have gone back and forth tbh. I think like now that I have fixed a lot of postural imbalances, my sumos will explode.

I know you do alot of MWOD work, what else do you do outside the gym?

[ErickStevens]

It's funny that you mention sumos, since you're going to be doing them and high bar squats for the next block.

[PerpetualMotion]

Lol brb. I've tried both in the past and have gone back and forth tbh. I think like now that I have fixed a lot of postural imbalances, my sumos will explode.

Honestly, I lift conventional 90% of the time and then switch to sumo a month or so out from when I want to max. I just find that con. is so much harder on my hams and erectors that when I switch to sumo that my floor strength is awesome.

[snrygo]

It's funny that you mention sumos, since you're going to be doing them and high bar squats for the next block.

Brb death

[snrygo]

FRIDAY
Koenrich Method v3 W1D2

DB OHP
35x10
40x10
45x10 (3x) @8

DB Laterals
5x15
13x15
15x15 (3x) @8-8.5

Pendlay Row
135x5
195x5
215x5 (3x) @8.5-9 PR

Neutral Grip Chin-Ups
BW=173
10 (3x)

DB Curls
35x10 @8.5
35x11 @9 (3x)

Ab Wheel
10 (4x)
Increased rom slightly

Finally back to feeling good about training. The post max best up feel is easing off a ton.

Day 1 of cpt certification is now done! On to day 2 tomorrow. I am excite!

Super happy with how my pendlays have been progressing!

Thanks for following!

[ErickStevens]

#swole

[snrygo]

SUNDAY
Koenrich Method v3 W1D3

BB Incline
45x10
95x10
115x10
Wrist wraps
135x10 (3x) @8 rep pr?

BW Dips
10 (3x)

45° Back Extension
45x10
75x10 @7
100x10 (3x) @8-8.5

Straight Bar Pushdown
50x10
75x10
80x10 @8.5
85x10 (3x) @8.5
SS
Standing Cable Crunch
85x10
90x10 (3x) @8.5

Decent session today. Done deloading at last! On to bigger and better things

[Jen0va]

nice session man. cant wait to see what Eric has up next for you. GL with high bar squats. I hate them but whenever i do them they are similarly strong compared to low bar oddly enough.

[snrygo]

nice session man. cant wait to see what Eric has up next for you. GL with high bar squats. I hate them but whenever i do them they are similarly strong compared to low bar oddly enough.

Haha yeah! Eric is one nifty mofo with the programming. My body is ready (I hope)