SNRYGO'S Bulking log

[snrygo]

WEDNESDAY
Koenrich Method v3 W2D1

High Bar Squat
135x5
185x5
225x5
275x5 @7
Belt, wrist wraps
315x5 @8 PR
325x5 @9 PR
305x5 @8; 8.5; 9 (3x)

Comp Bench
45x5
95x5
135x5
155x6
Wrist wraps
175x6 @9
165x6 @8; 8.5; 8; 9

Seated Cable Row
120x10
150x10
180x10
210x10 @9 (3x) PR
SS
Swiss Ball Hip Thrust
3 (5x)

Rolling DB Extensions
35x10
45x8
50x10 (4x) @8.5; 8.5; 8.5; 9
Volume PR

Standing Cable Crunch
100x10
180x9 (4x) @9

Well that's a cool way to start off a training cycle haha. Been AGES since I've done high bar. Felt good but my TFL/ITB locked up on me because I was sitting for the better part of yesterday which made for an interesting feeling that I haven't missed since resolving it lol.

Was toast after squats so bench didn't go too well

Opted out of GMs and did Swiss ball hip thrusts instead today since I didn't want to aggravate my ITB.

THANKS FOR FOLLOWING

[snrygo]

FRIDAY
Koenrich Method v3 W2D2

High Bar Squat
135x5
185x5
225x4
275x3
315x1
Belt, wrist wraps
335x2 @7.5
345x2 @9 PR
Shiit the bed here, didn't stay on my heels :/
325x3 @8.5; 9

Comp Bench
45x5
95x5
135x5
160x3
175x4 @8
185x4 @8.5
190x4 @8.5/9 Rep PR
180x4 @8; 8.5; 8.5; 8.5; 9 (5x)

Pendlay Row
135x5
185x5
205x5
220x5 (3x) @8.5-9 PR

Neutral Grip Chin-Ups
+55x6 (3x)

DB Curls
40x8
40x9 (3x) rep PR
SS
Ab Wheel from Feet
Pause @ bottom
10 (4x)

Today really went to show how little soreness means in terms of recovery. Could barely walk up/down stairs for the last couple days but walked in today and even though I didn't quite hit what I needed, still managed to better myself from last time!

Bench is still moving which is a great feeling. In actually starting to enjoy benching 0.o

Morning weight 171

Thanks for following!

[Jen0va]

once that blood starts flowing man you forget you were even sore. Great session. Excited for sumo pulls to come.

[snrygo]

once that blood starts flowing man you forget you were even sore. Great session. Excited for sumo pulls to come.

Exactly! Luckily I've been getting in some extra cardio this week.

SUNDAY
Koenrich Method v3 W2D3

Pause CGBP
45x8
95x5
135x5
155x3
Wrist wraps
170x3
180x3 (5x) @7.5; 7.5; 8; 8; 8

BB OHP
45x8
85x5
115x4
Wrist wraps
125x3 (5x) @8; 8.5; 8; 7.5; 7.5
Wut

Weighted Dips
BW=173
BWx8
+35x6
+55x6 (3x) @8.5-9

45° Back Extension
3:1:3:1 tempo
45x10
65x10 @7
95x8 (3x) @9

Straight Bar Pushdown
50x10
75x10
80x10 @8
85x10 (3x) @8.5-9
SS
Standing Cable Crunch
50x10
90x9
90x10 (3x)

Sweet! Way easier on CGBP than last time I hit this weight up. Had Benjamin button syndrome on my OHP RPE lol. Finally found my grooved there

Incorporated some tempo training into hypers and it felt mucho better. Mine PC was feelin it.

Stoked for sumos tomorrow!

Thanks for following

[snrygo]

MONDAY
Koenrich Method v3 W2D4

Sumo Deadlift
135x5
185x5
225x5
275x5
Mixed grip
315x5
Belt
345x5 @8
355x4 @9 rep PR
Misgrooved 4th
335x3 @9.5
335x2 @9.5
Floor strength just died after top set

Paused Front Squat
135x5
185x5
225x3 @8.5
Belt
245x3 @8.5/9
230x3 @8; 8; 8.5; 8; 8; 9 (6x)

Deadstop DB Row
2:0:2:0 tempo
60x5
90x5
110x5 (3x) @8.5; 9; 9

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

DB Hammer Curl
35x10 (4x) @8.5-9
SS
Standing Ab Wheel
3-count pause
10 (2x)
8 (2x)

Yay another deadlift pr and at the beginning of a cycle to boot! Sumos felt juicy and I'll make sure to get a vid up next week!

thanks for following!

[Jen0va]

Nice PR man! I'd better recover soon or you're going to catch me. Also, paused front squats sound nightmarish.

[snrygo]

Nice PR man! I'd better recover soon or you're going to catch me. Also, paused front squats sound nightmarish.

Thanks Chris! Was pleasantly surprised with how natural they felt in comparison to conventional this time around. Nah, I've got a damn ways to go :P

Paused fronts are the the worst paused movement I know next to double pause deads

[ErickStevens]

Could it be that you may be a - GASP - sumo puller?

[snrygo]

Could it be that you may be a - GASP - sumo puller?

*gasp*! Say it's not so. How long do I have, doc?














Till I pull 5 plates?

[snrygo]

WEDNESDAY
Koenrich Method v3 W3D1

High Bar Squat
135x5
185x5
225x5
275x3
315x2
Belt, wrist wraps
335x2 @9
320x2 @8.5; 8.5; 8.5; 9 (4x)

Comp Bench
45x5
95x5
135x5
160x4
Wrist wraps
180x3
190x3 @8.5
195x3 @9
185x3 @8.5; 8.5; 8.5; 9 (4x)

Paused GM
135x5
185x5
215x5
225x5 (2x) @8.5
235x5 @9

Seated Cable Row
Wide D-Handle
105x10
150x10
180x10 (3x) @9

Rolling DB Extensions
40x15
50x10 (3x) @8.5; 8.5; 9
55x5 @9
SS
Standing Cable Crunch
100x10
180x10 (4x) @9

Felt like an old man today lol. Everything was hurting after squats... Perhaps just carryover fatigue from the monster volume fest that was Monday's front squats plus deads.

Otherwise, I managed to hit/match an all time rep PR on bench which in super stoked about. It's the little things in life :P

Today marked one month of complete and utter sobriety. Celebrated a little but not too much

THANKS FOR FOLLOWING

[snrygo]

SUNDAY
Koenrich Method v3 W3D3

Pause CGBP
45x8
95x5
135x5
160x5
Wrist wraps
175x5 @7
180x5 @8 rep PR
185x5 @9 PR!
175x5 @8.5; 9 (2x)

BB OHP
45x8
85x5
115x4
Wrist wraps
125x3 @7.5
130x3 @8
135x3 @9.5
125x3 @8.5; 8.5; 8.5; 8.5; 9 (5x)

Weighted Dips
BW=176
BWx8
+55x6 (3x) @9

45° Back Extension
3:1:3:1 tempo
45x10n
95x8 @9
95x9 (2x) @9 rep PR

Straight Bar Pushdown
50x10
75x10
85x10 (4x) @8.5-9
SS
Standing Cable Crunch
50x10
95x10 (4x) PR

Been waiting for a good day this week since I've been achy and stagnant... Today was just what I needed. HUGE PR on CGBP and a nice little rep PR on OHP as well.

Wasn't even that sure how well I was gonna do since I messed up my finger going HAM on some bongos last night lol but I made sure to Ice+Ibuprofen it and all was well for today.
Thanks for following

[snrygo]

FRIDAY
Koenrich Method v3 W3D2

High Bar Squat
135x5
185x5
225x4
275x3
Belt, wrist wraps
315x5 @8
325x3 @pain
See below

Comp Bench
45x5
95x5
135x5
160x5
Wrist wraps
175x5 @8
185x5 @9 rep PR?
175x5 @8; 8; 8; 9 (4x)

Pendlay Row
135x5
185x5
205x5
215x5
225x4 (3x) @9 PR

Neutral Grip Chin-Ups
+55x4 @9.5
+50x6 (2x) @9

DB Curls
Against wall
30x10
35x9 (4x) @9
SS
Ab Wheel from Feet
2 count Pause @ bottom
10 (4x)

Really ****ty pain in my hip flexors today (e, see my email). Luckily I think I know the source and so I should be able to just cut back and I'll be gtg.

Pretty meh workout today tbh but with any luck at all, I'll be gtg by next workout if I get my recovery back in order.

Morning weight 173 PR

Thanks for following!

[psychodiver9]

Hope it's nothing srs bro.

[snrygo]

Hope it's nothing srs bro.

Not in the least haha.

[snrygo]

MONDAY
Koenrich Method v3 W3D4

Sumo Deadlift
135x5
185x5
225x5
275x5
Mixed grip
315x3
Belt
345x3 @7
355x3 @9
335x3 @8.5; 9.5
Body hurt too much after this, ITB hated me, left gym, came back in the evening....

Paused Front Squat
135x5
185x5
230x2
Belt
255x2
Belt
240x2 @7
255x2 @8
265x2 @8.5 PR
270x2 @9 PR
255x2 @8.5; 9

Deadstop DB Row
2:0:2:0 tempo
60x5
90x5
110x5 (2x) @8; 8.5; 8.5

Chin-up
+45x6 @8
+55x6 (3x) @9 PR?

DB Hammer Curl
Against wall
35x10
40x8 (2x) @8.5
40x10 (2x) @9
SS
Standing Ab Wheel
3-count pause
10 (2x)
8 (2x)

Strange day. It bands locked up on me on my top set and back offs for sumos so I said fk it and left... Came back later and smashing PRs by a huge margin. Idk man, my lower body has been problematic as of late with lifting idk why

thanks for following!

[snrygo]

WEDNESDAY
Koenrich Method v3 W3D1

High Bar Squat
135x5
185x5
225x5
Belt, wrist wraps
285x5 (2x) @8
Low bar, see below
285x5 (3x) @8; 7; 7

Comp Bench
45x5
95x5
135x5
160x4
Wrist wraps
180x3
190x3 (4x) @8; 8; 8.5; 8.5

Paused GM
No

Seated Cable Row
Wide D-Handle
105x10
I'm leaving now. Can't do this. Hurting too much


I don't know if it's just high bar or squats in general right now but it's too painful to be squatting. Everything from the waist down mainly my hip flexors, ITB, and knee joints are so inflamed by the time I finish squatting that I can barely walk properly for a couple hours. Idk what to do but I know that we need to cut back on the squatting a bit because

I'm terrified of injuring myself right now.

I have one last mwod that has worked for me in the last which I'm hoping will work. Fingers crossed

THANKS FOR FOLLOWING

[snrygo]

FRIDAY
Koenrich Method v3 W4D2

High Bar Squat
135x5
185x5
225x4
275x3
Belt, wrist wraps
315x3 (4x) @7

Comp Bench
45x5
95x5
135x5
160x5
Wrist wraps
175x5 (5x) @7.5; 7.5; 8; 8; 8.5

Pendlay Row
135x5
185x5
205x5
225x5 (2x) @9 rep PR
225x4 @9

Neutral Grip Chin-Ups
+55x6 @9 (3x) rep PR

DB Curls
Against wall
30x10
35x10 (4x) @9
SS
Ab Wheel from Feet
2 count Pause @ bottom
10 (4x)

Managed to work out most of the hip flexor pain I was getting but we are going back to low bar next week with high hopes of a pain free squat.

Bench is really becoming a smoke show as of late. Feels so strange/great to move these weights with this ease compared to where I was a few months back.

Off to Jamaica first thing tomorrow morning, found a training facility with everything I need to keep on track.

Thanks for following!

[PBateman2]

Good stuff here, man!

What's up with the lower body pain? You shouldn't be experiencing at your age. Is it consistent or just when squatting?

Jamaica is lovely. Have you been before? Have fun! Im off to Santorini (island in Greece) in May for 3 weeks. Cant wait.

[snrygo]

Good stuff here, man!

What's up with the lower body pain? You shouldn't be experiencing at your age. Is it consistent or just when squatting?

Jamaica is lovely. Have you been before? Have fun! Im off to Santorini (island in Greece) in May for 3 weeks. Cant wait.

Hey Manu!

It's just from high bar squatting we think so we're going back to low bar and hoping for the best.

Never been to Jamaica but been all over the carribean! Already having a blast! Santorini is so beautiful. Enjoy!

[snrygo]

MONDAY
Koenrich Method v3 W4D4
Got my day 3 in yesterday but only the main work due to equipment limitations.

Sumo Deadlift
135x5
185x4
225x3
275x2
Mixed grip
315x2
Belt
335x2
355x2 @8.5-9
335x3 @8
315x5 @7

Paused Front Squat
135x5
185x4
2225x2
Belt
245x3 (4x) @8.5; 8.5; 8; 8

+some ab work

Only really doing main work and abs due to equipment limitations but I'm still in shock that there's 45s and a squat rack here so that's a huge huge plus.

Thanks for following

[snrygo]

WEDNESDAY
Koenrich Method v3 W5D1

Low Bar Squat
135x5
185x5
225x5
275x3
Belt, wrist wraps
300x5 (5x) @7;7;7;7.5;8

Left the gym here. Was too hot to train and I was getting mild vertigo from how much I was sweating, couldn't keep tight in the least on bench. Came back later on in the day when it was cooler. ........ They were fuuuking closed at 7 -.- will finish this off tomorrow.

[snrygo]

THURSDAY

Comp Bench
45x5
95x5
135x4
155x3
Wrist wraps
175x3
195x3 (4x) @8.5; 8.5; 8.5; 9

CS Row
Working with what's available
90x15
130x10
170x10 (4x) @8.5-9

Decline Crunch Machine
130x5
170x5 (4x) @9-10

Didn't want to do too much accessory work today since I'm a day behind at this point and I'm squatting and benching tomorrow

Thanks for following

[snrygo]

FRIDAY
Koenrich Method v3 W5D2

Low Bar Squat
135x5
185x5
225x4
275x3
305x2
Belt, wrist wraps
325x3 (2x) @7; 7.5
335x3 (2x) @8.5; 8.5
^^no access to 2.5s so used averages.

Comp Bench
45x5
95x5
135x5
155x5
Wrist wraps
175x5 (3x) @8; 8; 8
185x5 (2x) @9; 9.5

Tbar Machine Row
90x5
135x5
180x5 @8.5
190x5 @9 (2x)

Eagle Pulldown Machine
140x6
170x6
210x6 @7
230x6 (3x) @8.5-9

DB Curls
Against wall
30x10
40x7 (4x) @8.5-9
SS
Ab Wheel from Feet
2 count Pause @ bottom
10 (4x)

Got a full workout in today finally. Either I've finally adapted to training in hot AF conditions, or it was just cooler today. Either way, productive sesh.

Thanks for following!

[snrygo]

SUNDAY
Koenrich Method v3 W5D3

Pause CGBP
45x8
95x5
135x5
160x5
Wrist wraps
175x6 (4x) @8.5; 8.5; 9; 9.5

BB OHP
45x8
95x5
115x3
Wrist wraps
130x2 (6x) @7.5; 8; 8; 7.5; 8; 8

Weighted Dips
BW=176
BWx8
+30x6
+62x6 (2x) @8.5
+67x5 @9 PR

45° Back Extension
3:1:3:1 tempo
45x10
90x9@ (3x) @9

Straight Bar Pushdown
110x10
160x10 (4x) @9
SS
Decline DB Crunch
60x10 @9
70x10 (3x) @9.5-10

Rough session today. Didn't get nearly as many carbs as I wanted in the last couple days so I was feeling it. Back home now so I'm carbing like a mofo

Moving out to vancouver in a hair over a week. Muy excited.

Thanks for following

[snrygo]

MONDAY
Koenrich Method v3 W5D4

Sumo Deadlift
135x5
185x4
225x3
275x2
Mixed grip
315x2
Belt
345x2
365x2 @8 rep PR!
345x3 @7
315x5 @6.5/7

Paused Front Squat
135x5
185x4
225x2
Belt
245x2 (5x) @8; 8; 7.5; 7.5; 8

Deadstop DB Row
60x6
90x5
100x8 (2x) @8.5 rep PR
100x10 @9 rep PR
^^couldnt get the 110's

Weighted Chin Up
BWx8
+55x6 (3x) @9

Paused Ab Wheel
"1-1000-2-1000-3"
10 (4x)
SS
DB Hammer Curl
40x8 (4x) @9

Sick session today. Deads were easay peasay especially considering I took my conventional max and doubled it. Heck yeah!

Incorporated some serious paused on ab wheel today... Cot dayum

Thanks for following

[Dre4]

What you moving to van city for?

[snrygo]

What you moving to van city for?

Sick of Toronto haha. Moving out and starting anew. I need a fresh start and van is gonna be just that for me.

[Dre4]

Sick of Toronto haha. Moving out and starting anew. I need a fresh start and van is gonna be just that for me.

Fair enough, can't blame you for wanting a change of pace.

[snrygo]

WEDNESDAY
Koenrich Method v3 W6D1

Low Bar Squat
135x5
185x5
225x5
275x3
Belt, wrist wraps
300x5 (4x) @7;7;7;7
300x13 @8.5-9 rep PR!
Felt like my insides went stone cold :$

Comp Bench
45x5
95x5
135x4
160x3
Wrist wraps
185x3 (5x) @8.5; 8.5; 8.5; 9

Paused GM
135x5
185x5
225x5
250x5 @8.5 PR
255x5 (2x) @9 PR
Feelin good!

Seated Cable Row
130x10
195x10 @8
210x8 (3x) @9 PR

Standing Cable Crunch
100x5 @8.5
105x5 (4x) @10
SS
Rolling Tricep Extension
40x10
50x8 @9 rep PR
50x7 @9 (2x)
50x5 @9.5

Keepin this ball rolling! Today was definitely the most technically proficient AMRAP I've ever done. Physically I think I could have maybe done 15 but it literally felt like i was digestig 3lbs of ice and it threw me a bit. Regardless, that equates to 315x11 which is a 1 rep PR! Feels hella nice to see some squat progress again.

Tbh everything went darn well today.

Officially booked my flight to vancouver for Tuesday the 1st! Super excited now.

THANKS FOR FOLLOWING

[Joellifts01]

Good job keeping this thread well documented man!