SNRYGO'S Bulking log

[snrygo]

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

[psychodiver9]

It involves actually lifting weights as well as noise so everybody gets real butthurt

Sounds like my old golds

[snrygo]

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 following

[snrygo]

Also, I've picked out a meet for the 21st of June. Gon be good

[Prednisone666]

been lurking for awhile, in.

got any specific # goals in mind for the meet?

[snrygo]

been lurking for awhile, in.

got any specific # goals in mind for the meet?

440/235/420 would be cool

[Bnizzle163]

Excited for the meet . What class do you plan on competing in?

[snrygo]

Excited for the meet . What class do you plan on competing in?

Going as a light 183er. At this point, it doesn't make sense to mini cut to 163s

[Bnizzle163]

Going as a light 183er. At this point, it doesn't make sense to mini cut to 163s

Makes sense. Plus, you're the strongest you have ever been, so it's a win-win.

[snrygo]

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 FOLLOWING

[snrygo]

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!

[snrygo]

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 following

[snrygo]

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 wednesday

[Bnizzle163]

Catching up to me on those deadlifts, dude. Nice work!

[snrygo]

Catching up to me on those deadlifts, dude. Nice work!

Slowly but surely I'm getting better with em! Can't wait to see what I can pull in comp!

[snrygo]

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 FOLLOWING

[snrygo]

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!

[snrygo]

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 following

[psychodiver9]

Sales? Not at restraunt any more?

[snrygo]

Sales? Not at restraunt any more?

Nope. I stopped cooking in September, dicked around with retail, then moved to bc at the beginning if April and am doing personal training now

[psychodiver9]

Nope. I stopped cooking in September, dicked around with retail, then moved to bc at the beginning if April and am doing personal training now

Then what do you mean sales target? What are your credentials?

[snrygo]

Then what do you mean sales target? What are your credentials?

I have certain targets I have to hit for sales each month for selling PT packages to clients. And I have a Canfitpro certification. Working on a sports nutrition cert from ISSA. Plus my experience from lifting and training some of my friends on the side

[snrygo]

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!

[snrygo]

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 following

[MikeWines]

Voodoo band are really worth it, huh?

[snrygo]

Voodoo band are really worth it, huh?

Yeah they're pretty uncomfortable but really effective.

[MikeWines]

Yeah they're pretty uncomfortable but really effective.

Where'd you get yours? Rogue?

[snrygo]

Where'd you get yours? Rogue?

Fitness town. It's a local fitness equipment store chain in Vancouver. I just got their house brand one for $15

[snrygo]

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 following

[MikeWines]

What are you rest times like for your accessory and compound work?