SUNDAY
Koenrich Method v3 W8D3
Pause CGBP
45x8
95x5
135x5
155x4
Wrist wraps
185x3 (2x) @8; 8
185x6 @9.5 rep PR!
Push Press
45x5
95x5
115x5
Wrist wraps
135x5 @8
145x5 @9 PR
135x5 @8.5; 9 (2x)
Weighted Dips
BWx8
+45x6
+70x6 @9 (3x) rep PR
45° Back Extension
3:1:3:1 tempo
45x10
75x10
100x6
90x8 @9
Straight Bar Pushdown
70x10
90x9 (4x) @9
SS
Standing Cable Crunch
90x5 @8
110x6
115x5 (3x) @9.5-10
Pretty happy with how much my cg has come along. Today was a pretty cool benchmark for it. Dat plate+1/2
Finally getting my push press technique down.
Thanks for following
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Thread: SNRYGO'S Bulking log
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04-13-2014, 01:55 PM #7591AAU World SJ Powerlifting Champion, 2014
Owner/Founder of StrongerYou Personal Training
BTK-no excuses
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04-13-2014, 01:56 PM #7592
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04-14-2014, 04:21 PM #7593
MONDAY
Koenrich Method v3 W8D4
Sumo Deadlift
135x5
185x4
225x3
275x2
Mixed grip
315x2
Belt
345x2
365x1
385x0 (2x)
Paused Front Squat
135x5
185x3
225x3
Belt
245x2
265x2 (4x) @8; 7.5; 8; 8
Deadstop DB Row
60x6
90x5
Only DBs up to 100 :/
100x12 (3x) @8.5-9 rep PR
Weighted Chin Up
BWx8
+35x5
+65x6 (3x) @9 PR
Paused Ab Wheel
"1-1000-2-1000-3-1000-4-1000"
9 (2x) rep PR
8 (2x)
SS
DB Hammer Curl
30x10
45x6 @9
45x7 (3x) @9
Argh, not happy about the miss this week. 365 moved pretty fast so I was sure I had at least 1 or 2 in the tank with 385. Idk I think it might be the fact that these new bars aren't garbage so they don't bend at all.
On the bright side, I picked up some voodoo wraps the other day and my front squats felt amazing today! Dat front rack positioning.
Thanks for followingAAU World SJ Powerlifting Champion, 2014
Owner/Founder of StrongerYou Personal Training
BTK-no excuses
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04-14-2014, 06:55 PM #7594
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04-14-2014, 07:08 PM #7595
- Join Date: May 2011
- Location: Massachusetts, United States
- Age: 32
- Posts: 7,278
- Rep Power: 14275
been lurking for awhile, in.
got any specific # goals in mind for the meet?Bench 280x1 Dead 415x1 OHP 185x1, Chins 90x5x5 Goals: 200x1 OHP, 100x5x5 chins, 315x1 Bench, 225 Front Squat
*Sh!tty chest, bis, back, shoulders, traps, quads, hamstrings, calves, tris, forearms, glutes, abs crew*
LOG: http://forum.bodybuilding.com/showthread.php?t=160399581
Bulged discs crew Long femurs crew
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04-14-2014, 08:20 PM #7596
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04-15-2014, 09:07 AM #7597
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9487
Excited for the meet . What class do you plan on competing in?
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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04-15-2014, 11:44 AM #7598
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04-16-2014, 05:48 AM #7599
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9487
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04-16-2014, 11:45 PM #7600
WEDNESDAY
Koenrich Method v3 W9D1
Low Bar Squat
135x5
185x5
225x5
275x3
315x2
Belt, wrist wraps
345x2
375x5 @9 rep PR BITCHESS
Comp Bench
45x5
95x5
135x4
155x3
175x3
Wrist wraps
195x2
205x1
215x2 (3x) @9.5; 9; 10 rep PR
Paused GM
135x5
185x5
225x5
275x5 (3x) @9 PR
Seated Cable Row
130x10
200x8
220x9 (3x) @9 rep PR
Standing Cable Crunch
100x5
120x5 (4x) @9.5-10
SS
Rolling Tricep Extension
40x10
55x8 (4x) @8.5-9 volume PR
Yes yes yes. Totally smashed 375 today. Never squatted more than 365 for reps and my best was 365x3 on Smolov @10. Straight up demolished the weights today and I'm hella stoked.
Bench was super hard. Stoked to start meet prep next week!
THANKS FOR FOLLOWINGAAU World SJ Powerlifting Champion, 2014
Owner/Founder of StrongerYou Personal Training
BTK-no excuses
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04-18-2014, 03:48 PM #7601
FRIDAY
Koenrich Method v3 W9D2
Low Bar Squat
135x5
185x5
225x4
275x3
315x2
Belt, wrist wraps
345x2
365x1
385x2 (3x) @9; 9.5; 9.5 Rep PR!
Comp Bench
45x5
95x5
135x4
160x3
180x3
Wrist wraps
200x1
210x2 @elbow pain
not quite a Pendlay Row
135x5
185x5
205x5 @8
225x4 (3x) @9
Neutral Grip Chin Up
BWx8
+45x6
+70x5 (3x) PR
Ab Wheel from Feet
"1-1000-2-1000-3-1000-4-1000"
10 (4x) rep PR
SS
DB Curls
30x10
40x9 @9
40x10 (3x) @8.5-9
Really feeling training adding up in a couple ways recently: firstly, fat PRs everywhere, secondly, connective tissue/muscles lol. My elbows are pretty fried as of late and it torched my bench today. I'm also getting that pesky carpal tunnel again which is generally my sign that I am nearing the end of a training block.
Still quite pleased with how today went.
Thanks for following!AAU World SJ Powerlifting Champion, 2014
Owner/Founder of StrongerYou Personal Training
BTK-no excuses
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04-21-2014, 01:19 PM #7602
SUNDAY
Koenrich Method v3 W9D3
Pause CGBP
45x8
95x5
135x5
165x3
Wrist wraps
185x2
195x5 @9.5 PR!
Push Press
45x5
95x5
115x5
Wrist wraps
135x5 @8
145x2 @9
I really don't get this movement
135x5 @8; 8.5; 8; 9 (4x)
Weighted Dips
BWx8
+45x6
+70x6 @9 (2x)
+75x5 PR
45° Back Extension
3:1:3:1 tempo
45x10
80x10 (3x) @9
Rope Pushdown
70x10 (4x) @8.5-9
SS
Standing Cable Crunch
90x5 @8
110x6 @9
120x5 (3x) @9.5-10
Cg on fire. Push press is still a movement which I am slowly figuring out.
Went downtown for a very special Easter this year. Olawd.
Thanks for followingLast edited by snrygo; 04-21-2014 at 03:33 PM.
AAU World SJ Powerlifting Champion, 2014
Owner/Founder of StrongerYou Personal Training
BTK-no excuses
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04-21-2014, 03:32 PM #7603
MONDAY
Koenrich Method v3 W9D4
Sumo Deadlift
135x5
185x4
225x3
275x2
Mixed grip
315x2
Belt
355x1
385x1 @9.5 PR
405x0
Paused Front Squat
135x5
185x3
225x3
Belt
255x2
275x1.5
275x0 (2x)
Really not happening today.
CS Row Machine
110x10
150x10
180x10
210x10 @9 (5x)
Preacher Curl Machine
40x10
60x10 (4x) @8.5-9
L-Sit Chinup
5
7 (4x)
Palof Press
27.5x10
37.5x10
47.5x8 (4x)
Made some bad life choices yesterday, paying for it today. On the bright side I've never moved 385 off the ground before so that's a little victory today even though I was supposed to be moving 405. Played the rest of the session by ear because I felt pretty under the weather. On every movement there was at least one instance where I would start greying out.
Stoked to start meet prep and get back on track.
See ya wednesdayAAU World SJ Powerlifting Champion, 2014
Owner/Founder of StrongerYou Personal Training
BTK-no excuses
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04-22-2014, 08:34 PM #7604
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04-22-2014, 11:41 PM #7605
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04-25-2014, 10:53 AM #7606
WEDNESDAY
Koenrich Method BC Provincials Prep
9 weeks out
Low Bar Squat
135x5
185x5
225x5
Wrist wraps
265x8 (5x) @6.5 across
Comp Bench
45x5
95x5
135x4
Wrist wraps
155x8 (3x) @6.5 across
Paused GM
135x5
185x5
225x5
265x5 (3x) @8
Seated Cable Row
130x10
200x8
220x10 (3x) @9 rep PR
Standing Cable Crunch
100x5
120x6 (4x) @9.5-10
SS
Rolling Tricep Extension
40x10
55x8
55x5
50x10 (2x)
And so meet prep begins. Starting off the block nice and easy but I get the feel it'll pick up reallll fast!
THANKS FOR FOLLOWINGAAU World SJ Powerlifting Champion, 2014
Owner/Founder of StrongerYou Personal Training
BTK-no excuses
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04-26-2014, 09:14 AM #7607
FRIDAY
Koenrich Method BC Provincials Prep
9 weeks out
Low Bar Squat
135x5
185x5
225x4
275x3
Wrist wraps
285x8 (3x) @7
Comp Bench
45x5
95x5
135x3
Wrist wraps
145x8 (5x) @6; 6.5;6.5; 6.5; 7
Row From Floor
135x5
185x5
225x5 @8
245x4 @9
245x3 @9 (2x)
Neutral Grip Chin Up
BWx8
+45x6
+70x6 (3x) PR
Ab Wheel from Feet
Almost full extension @ bottom
10 (4x) rep PR
SS
DB Curls
30x10
35x11 (4x) @8.5-9
Tons of volume today. Had the craziest full body pump going by the end of this session!
Thanks for following!Last edited by snrygo; 04-27-2014 at 05:18 PM.
AAU World SJ Powerlifting Champion, 2014
Owner/Founder of StrongerYou Personal Training
BTK-no excuses
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04-27-2014, 09:55 PM #7608
SUNDAY
Koenrich Method BC Provincials Meet Prep
9 weeks out
Pause CGBP
45x8
95x5
135x8 (4x) @6.5
Push Press
45x5
95x5
115x5
Wrist wraps
135x5 @8
145x5 @9
140x5 @8.5; 8.5; 9 (3x)
Weighted Dips
BWx8
+45x6
+70x6 @8.5
+75x6 @9 (2x) rep PR
45° Back Extension
3:1:3:1 tempo
45x10
90x8 (3x) @9
Rope Pushdown
70x10 (4x) @8.5-9
SS
Standing Cable Crunch
90x5 @8
120x6 (3x) @9.5-10
130x4
This week was unreal at work. I might just double my first month's sales target which ain't too shabby.
Training wise I'm pretty happy that we are starting nice and light. I could use it haha.
I've been toying around with some voodoo bands and I'm gonna wrap my quads once a day for the next week and see how my legs feel after and for how long.
Thanks for followingAAU World SJ Powerlifting Champion, 2014
Owner/Founder of StrongerYou Personal Training
BTK-no excuses
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04-28-2014, 02:34 AM #7609
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04-28-2014, 08:26 AM #7610
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04-28-2014, 02:02 PM #7611
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04-28-2014, 10:03 PM #7612
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05-03-2014, 07:04 AM #7613
WEDNESDAY
Koenrich Method BC Provincials
7 weeks 3 days out
Low Bar Squat
135x5
185x5
225x5
265x5
Wrist wraps
285x8 (4x) @7-7-7-7.5
Comp Bench
45x5
95x5
135x4
155x3
Wrist wraps
175x6 (3x) @7.5 across
Went back to work here. Lifted again in evening
Paused GM
135x5
185x5
225x5
255x5 @7
275x5 @7.5
285x5 (2x) @8 PR!
Seated Cable Row
130x10
200x8
230x8 (3x) @9 PR
Rolling Tricep Extension
30x12
45x15 (4x) @8.5-9
Standing Cable Crunch
100x5
130x4 (4x) @10
Dat pump tho
THANKS FOR FOLLOWING
FRIDAY
Koenrich Method BC provincials Meet Prep
7 weeks 1 day out
Low Bar Squat
135x5
185x5
225x4
275x3
Wrist wraps
305x6 (3x) @7
Comp Bench
45x5
95x5
135x3
Wrist wraps
165x8 (5x) @7.5; 8; 8; 8.5; 9
Row From Floor
135x5
185x5
225x3 @8
245x3 @9
235x5 @9 (2x)
Neutral Grip Chin Up
BWx8
+45x6
+75x5 (2x) PR @9.5; 10
+75x3 @10
Ab Wheel from Feet
Almost full extension @ bottom
10 (4x) rep PR
SS
Alternating DB Curls
30x10
40x8 (4x) @9
6's are so much easier than 8's lol.
Thanks for following!AAU World SJ Powerlifting Champion, 2014
Owner/Founder of StrongerYou Personal Training
BTK-no excuses
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05-04-2014, 11:42 PM #7614
SUNDAY
Koenrich Method BC Provincials Meet Prep
6 weeks 6 days out
Pause CGBP
45x8
95x5
155x6 (4x) @6.5; 6.5; 6.5; 7
Push Press
45x5
95x5
115x3
Wrist wraps
135x3 @7.5
145x3 @8
155x3 @9.5 PR
140x3 @8.5; 9 (2x)
Weighted Dips
BWx8
+45x6
+70x6 @8
+80x6 @9.5; 10; 10 (3x) PR
45° Back Extension
45x10
80x6
100x8 (3x) @9
Rope Pushdown
60x15 (3x) @8.5
70x12 @9
SS
Standing Cable Crunch
100x10 @8
130x4 (4x) @9.5-10
Well project voodoo was a smashing success. My quads have never felt better. Overall pretty happy with how today went, though I've got to start doing my stretches again for my carpal tunnel because I've been an idiot not doing them the last couple days.
Thanks for followingAAU World SJ Powerlifting Champion, 2014
Owner/Founder of StrongerYou Personal Training
BTK-no excuses
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05-05-2014, 06:45 AM #7615
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05-05-2014, 10:31 AM #7616
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05-05-2014, 11:18 AM #7617
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05-05-2014, 07:30 PM #7618
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05-06-2014, 08:14 AM #7619
MONDAY
Koenrich Method BC Provincials Meet Prep
6 weeks 5 days out
Sumo Deadlift
135x5
185x4
225x5
Mixed grip
275x4
305x6 (4x) @7
Front Squat
135x5
205x6 (5x) @7
Deadstop DB Row
3:0:3:1 tempo
60x8
85x5 @8
100x5 (2x) @8.5
100x6 @9
Weighted Chin Up
BWx8
+35x5
+70x6 (3x) @9.5; 10; 10 Rep pr
Paused Ab Wheel
Extra ROM
10 (4x) @9
SS
Alternating DB Hammer Curl
30x10
40x9 (4x)
Weeee. Noticed I'm definitely getting bigger or at least recomping a bit over the last couple months.
Thanks for followingAAU World SJ Powerlifting Champion, 2014
Owner/Founder of StrongerYou Personal Training
BTK-no excuses
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05-06-2014, 08:49 AM #7620
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