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  1. #271
    FerrumBrah. AdamNW's Avatar
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    Originally Posted by UnknownOrigin View Post
    this is new and exciting
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  2. #272
    Objective optimist Xuaxace's Avatar
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    strong powercleans mate, though I am not going to lie, form needs a bit of polish haha
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  3. #273
    Registered User UnknownOrigin's Avatar
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    Originally Posted by Xuaxace View Post
    strong powercleans mate, though I am not going to lie, form needs a bit of polish haha
    Thanks man, and hahaha yeah I know, they're not good technique wise yet. Need to work on a load of things but it'll come with time I'm sure
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  4. #274
    Objective optimist Xuaxace's Avatar
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    Originally Posted by UnknownOrigin View Post
    Thanks man, and hahaha yeah I know, they're not good technique wise yet. Need to work on a load of things but it'll come with time I'm sure
    definitely... My technique is pretty bad with them too... but I just lack the dedication to put the time for them. My new gym does have wooden technique plates so I might make sure of that, do 10 singles every day or something to get the hang of it.
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  5. #275
    Registered User UnknownOrigin's Avatar
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    Originally Posted by Xuaxace View Post
    definitely... My technique is pretty bad with them too... but I just lack the dedication to put the time for them. My new gym does have wooden technique plates so I might make sure of that, do 10 singles every day or something to get the hang of it.
    Yeah that sounds good.

    Adam gave me some good pointers on improving my form. E.g. suggested every time I go to the gym just getting the bar and practising holding it in the clean grip position so I can work on my wrists flexibility, so the bar actually rests on my delts in the finish position. Also need to work on my leg drive, hips and bar path. Just need to get more practice down really.

    Power cleans are definitely a lot harder than they look though lol, they take a lot of energy to perform
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  6. #276
    Registered User UnknownOrigin's Avatar
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    Legs

    Squats

    65kgx5
    85kgx5
    105kgx5
    120kgx5
    135kgx5

    RDL's

    100kgx8
    120kgx6

    Single leg leg extensions

    Right leg: 35kgx15, 35kgx12
    Left leg: 35kgx15, 35kgx12

    Seated leg curls

    55kgx20
    60kgx12

    HS Leg Press

    300kgx? I didn't count these... I just did a load of reps until it burned like hell

    HS Calf raises

    150kgx12
    150kgx12



    Squats felt nice and deep, I'll be back at 3 plates soon with legit reps this time lol
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  7. #277
    Registered User UnknownOrigin's Avatar
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    Push

    Warm up on elliptical

    Weights

    Bench Press

    102.5kgx6
    105kgx5
    105kgx4 fk, so close to the 5th

    Incline DB Press

    34kgx10
    36kgx9
    36kgx7

    HS Chest Press

    70kgx16, x4 - 10s rest between


    DB Shoulder press

    24kgx10

    focused a lot more on form on these today, making sure my butt stayed at the back of the bench

    DB Side raises

    8kgx15
    8kgx15

    CGBP (fancied it again)

    60kgx12
    60kgx12
    40kgx20 idk

    Cambered bar cable press down

    35kgx12
    30kgx10 drop set to 20kgx8


    Then did some abs circuit
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  8. #278
    FerrumBrah. AdamNW's Avatar
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    20 rep cgbp uwot

    Strong benching mayne, you'll have 110 x 5 in no time.
    Very strong incline pressing for post benching too.
    Looks like squat is going as per planned
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  9. #279
    Registered User UnknownOrigin's Avatar
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    Originally Posted by AdamNW View Post
    20 rep cgbp uwot

    Strong benching mayne, you'll have 110 x 5 in no time.
    Very strong incline pressing for post benching too.
    Looks like squat is going as per planned
    Lol I've stopped caring about the weights on triceps/biceps isolation exercises now, I'll obviously aim to progress them but I want growth more than anything from them.
    Might start pyramiding CGBP though as it can be beneficial to do it heavier... idk I can't decide lol

    Edit: thanks, 110x5 will be mine... soon....
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  10. #280
    Registered User UnknownOrigin's Avatar
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    Pull

    Wont bother logging my ramping sets for deadlifts anymore until I change them, only logging my top set

    Deadlifts

    185kgx4

    I didn't record this so I have no idea on whether or not a fifth was reachable...the 4th rep felt hard so maybe its good i stopped there.
    Might go to 187.5 next workout though, I'll see how I feel on the day

    Power cleans

    Worked on technique on these today so wont log them, I can finally get the bar to rest on my delts......but it hurts the hell out of my wrists

    Weighted pull ups

    BW+8kgx6
    BW+8kgx6
    BWx8

    HS One arm row

    60kgx8 right, 8 left
    60kgx6 drop set to 40kgx5 for both arms

    HS Lat pull down

    80kgx10
    90kgx10

    Feeling the lats loads in this movement now I've lightened the load a bit, feels good

    Reverse cable fly's

    5kgx15
    7.5kgx12

    Plate shrugs

    20kgx20

    Wide grip upright rows

    30kgx10

    Seated DB Biceps curls

    10kgx15
    14kgx6
    10kgx15

    EZ Bar close grip preachers

    30kgx8
    20kgxfailure
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  11. #281
    Registered User UnknownOrigin's Avatar
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    Legs

    Squats

    65kgx5
    85kgx5
    105kgx5
    120kgx5
    137.5kgx3

    felt easy, could have got 5 lol




    RDLs

    120kgx6
    100kgx6

    not feeling these in my hamstrings at all... meh

    Single leg leg extensions

    Right leg:

    20kgx15
    20kgx15
    20kgx15
    20kgx12

    Leg leg:

    20kgx15
    20kgx15

    Note: I'm doing 2 more sets for my right leg because its lagging slightly in terms of size and it shows lol. Would post the imgur pic but its absolutely huge so I'll try and edit it and post a smaller version later on. Yes the weight is light on these, but IDGAF

    Seated Leg curls

    70kgx12
    65kgx12

    HS Leg Press

    300kgx16, x4, 10s rest between


    HS Calf raises

    150kgxfailure


    then did some abs, not logging abs though lol
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  12. #282
    Registered User UnknownOrigin's Avatar
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    Push

    Bench Press

    105kgx5
    107.5kgx4
    110kgx3

    These felt good, happy about it. Changed grip and made it slightly narrower (moved pinky in a bit, but it seemed to help lol)

    Incline DB Press

    36kgx10
    38kgx8
    38kgx5

    HS Chest Press RP

    70kgx18, x3, 10s rest between

    DB Shoulder Press

    26kgx8

    Seated DB Side raises

    8kgx15
    8kgx15

    One-arm overhead dumbbell extension

    8kgx10
    12kgx8
    8kgx20 idk, felt like burning it

    Cambered bar cable press down

    20kgx20
    25kgx15
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  13. #283
    FerrumBrah. AdamNW's Avatar
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    great work with the benching mayne!
    narrower grip made you feel stronger? hmm.. well thats a sign of stronger triceps, not that common haha. doesnt matter though, whatever works for you!
    those inclines presses are still nuts too
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  14. #284
    Registered User UnknownOrigin's Avatar
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    Originally Posted by AdamNW View Post
    great work with the benching mayne!
    narrower grip made you feel stronger? hmm.. well thats a sign of stronger triceps, not that common haha. doesnt matter though, whatever works for you!
    those inclines presses are still nuts too
    Thanks man, once I hit 110kgx5 I will video it

    It wasn't that much narrower, I just moved my pinky in a tiny bit... I think I was using a too-wider grip before so it was a lot more chest and not enough tri's doing the work? IDK, I was happy either way
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  15. #285
    Registered User UnknownOrigin's Avatar
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    Pull

    Deadlifts

    187.5kgx3

    Weighted pull ups

    BW+8kgx6
    BW+8kgx6
    BW+8kgx5

    HS one arm low row

    61.25kgx8 right, 8 left
    61.25kgx8 right, 8 left

    HS Lat pull down

    90kgx12
    90kgx10

    Reverse cable fly's

    7.5kgx15
    7.5kgx12

    Barbell shrugs

    60kgx?
    didn't count just shrugged...

    Seated alternating hammer curls

    22kgx6
    22kgx5

    Incline DB curls

    8kgx12
    8kgx12

    BB Spider curls

    15kgx12
    15kgx12
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  16. #286
    Registered User UnknownOrigin's Avatar
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    Legs

    Squats

    65kgx5
    85kgx5
    107.5kgx5
    122.5kgx5
    140kgx3 (vid)



    and no my spotter did not touch me, his hands did not touch my elbows or help me up. Watch the vid carefully.

    RDL's

    80kgx10
    80kgx10

    Having to lighten the weight on these so I can actually feel it in my hamstrings lol, I've done (and have a video) of me doing 130kg before but idk... I don't feel it as much as I get heavier


    Leg Extensions

    80kgx12
    80kgx12

    Single leg extension

    Right leg only: 30kgx12


    Seated hamstring curls

    70kgx12
    70kgx8 +a bagillion partials


    HS Leg Press RP

    300kgx20

    yus. 320kg next workout for some intense RP lol


    then did some calf work... nothing worth logging though.
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  17. #287
    FerrumBrah. AdamNW's Avatar
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    great work on those squats man!
    depth was great on every rep, very strong stuff.
    do you feel it more in your hamstrings with the 80kg? seems odd..
    maybe compare some videos one time and see if there's a difference.
    great stuff is being done in here though, KnowOrigin
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  18. #288
    Registered User UnknownOrigin's Avatar
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    ok I fell behind on logging so I've got two workouts to log, I'll do the one from yesterday now, and from today tomorrow morning for opTimAL bUmP.

    not srs.
    ok, semi-srs.


    Push Day

    Bench Press

    107.5kgx4
    110kgx3 (vid)
    105kgx2

    107.5kg didn't feel any easier, so I might re-set to 105kg if i don't get 5 reps of 107.5kg next workout. My progression from 100kg-105kg was very smooth and consistent and now I've like hit a wall. Only hit 110kg for a video (and I barely got the 3rd rep lol) so I knew my third set of bench wouldn't be good but w/e




    Incline DB Press

    38kgx9
    38kgx7
    36kgx8

    HS Chest Press

    80kgx12, x3, x2, x1, x1, x1 10s rest between sets

    DB shoulder press

    28kgx8

    DB side raises

    8kgx15
    10kgx12

    CGBP

    70kgx8
    72.5kgx6
    72.5kgx5

    Cambered bar cable press down

    25kgx15
    25kgx12, x4, x3 10s rest between. For lulz (and burn)
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  19. #289
    Registered User UnknownOrigin's Avatar
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    Pull day

    Deadlift singles of peace

    60kgx5
    100kgx1
    120kgx1
    140kgx1
    160kgx1
    180kgx1
    205kgx1 PR

    all warm up sets flew up like a breeze, felt good.

    Then I kinda improvised and did a back workout like this

    Pull ups superset with cable rows 2 sets
    Dumbbell rows 2 sets
    Lat pull down cable 1 set
    HS lat pull down 1 triple drop set
    Reverse cable fly's 1 drop set
    Shrugs 1 set
    then some biceps.

    Didn't log because its not my usual routine, and it was literally rushed because I'd taken quite a while on Deadlifts. But in terms of the weight moved the deadlifts are all I care about ^^

    No video, I will video when I get 210kg.
    Soon.jpeg
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  20. #290
    Registered User UnknownOrigin's Avatar
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    Legs

    Squats

    65kgx5
    85kgx5
    107.5kgx5
    122.5kgx5
    140kgx4



    chitty set. First rep wasn't as fast as last sessions idk what happened

    RDL's

    80kgx10
    90kgx10

    Leg extensions

    80kgx12
    80kgx11, x4 (3/4 reps with a squeeze)

    Seated leg curls

    70kgx12
    70kgx8 drop set to 60kgx5

    Leg Press

    320kgx12, x1 10s rest between. Absolutely killed me lol

    Then some calf work zzzz
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  21. #291
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    Push

    Bench Press

    107.5kgx5
    110kgx4
    117.5kgx1
    120kgx1

    happy about these, will get a vid in a few weeks probably
    then the rest of the workout was improvised and very random cause i didn't have long. Some of the exercises are like 'lol wtf why' but idk, it was a one off

    Incline BB superset with incline Db fly's

    70kgx12, 22kgx8 DB fly's
    80kgx8, 22kgx6 DB fly's

    HS Chest Press

    80kgx10, x3, x2, x1

    Decline BB

    60kgx5

    HS Chest Press (again)

    40kgx20

    Cambered bar cable press down

    25kgx20
    25kgx12, x5

    Reverse grip tricep press down

    15kgx15

    Random. Will go back to my usual routine next session, just had to rush this one lol
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  22. #292
    Je pense donc je suis 12ccopeland's Avatar
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    Beastly squats and bench man. Do you prefer high bar over low bar?
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    Originally Posted by 12ccopeland View Post
    Beastly squats and bench man. Do you prefer high bar over low bar?
    Thanks man. High bar for me. I should do low bar really but eh
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  24. #294
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    Pull

    Deadlifts

    190kgx3

    this was an easy 3. Wasn't a grinder at all, so I really should have done 5... will do 5 next workout though, don't wanna make a weight increase just yet

    Pull ups

    BWx8
    BWx8

    HS One arm rows

    60kgx8 right, 8 left
    60kgx8 right, 8 left

    HS Lat pull down

    100kgx10
    100kgx9

    Cable rows

    45kgx10
    45kgx10

    Reverse DB Fly's (cables were being used and cba waiting)

    6kgx12
    6kgx15

    PLate shrugs

    20kgx?
    I don't count these, I just go to failure, RP for 10s then repeat

    Upright rows - wide grip

    25kgx15, x5 10s between

    Seated hammer curls

    22kgx5 right, 5 left
    22kgx5 right, 5 left

    Incline DB curls

    6kgx20
    12kgx8

    EZ Bar close grip spider curls

    20kgx12
    20kgx10


    Thinking about changing some stuff up for my back day, will type up later though as I've gotta go to school and have external exams today. Great.
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  25. #295
    FerrumBrah. AdamNW's Avatar
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    be very happy with that bench dude! very impressive stuff.
    mirin' deadlifting too
    some good shiet.
    good luck with your exams mayne, i know youll ace them
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  26. #296
    Registered User UnknownOrigin's Avatar
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    Have strayed off this recently due to exams/stress lol. Still been training but nothing new to report really.

    Current 1RMs:

    Bench 120kg
    Deadlift 210kg
    Squat: Estimate between 145-150kg - but I have no idea to be honest. I haven't maxed squats and I've burned my CNS out so I wont be maxing out for a while now until I'm fresh again.

    Currently doing a de-load week cause of decreased performance/minor back strain so I'll log these for the sake of keeping this up to date... nothing exciting going to happening for a week or so reallllly.

    Not sure if I'll squat or DL this week i'll see how I feel.

    Push Day Deload

    Bench Press - Paused

    Barx5
    60kgx5
    70kgx5
    80kgx5

    Incline DB Press

    22kgx8
    22kgx8
    22kgx8

    HS Chest Press

    60kgx12

    Cable Fly's

    5kg each side x12

    Seated DB Side raises

    4kgx15

    Cable Press down

    15kgx15

    Reverse grip cable press down

    15kgx15



    zzzzzz borrrringggg. I always feel deloads are pointless but I know in reality they're not. o well.
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  27. #297
    Registered User UnknownOrigin's Avatar
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    Leg deload day

    Hamstring curls

    45kgx20
    45kgx20
    45kgx20

    Leg extensions

    50kgx15
    50kgx15

    Cable leg press

    100kgx20
    120kgx12
    120kgx12

    I prefer this leg press to the hammer strength leg press for feel definitely. Going to use this when I get back into the full swing of things.

    HS Leg press anyway cuz i could

    100kgx15
    200kgx15


    Then did some treadmill work on an incline to burn my calves, and burn them I did.

    effortless workout though lol, but recovery is more important for now so o well
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  28. #298
    Registered User UnknownOrigin's Avatar
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    First day back after deloading week today, going to do legs.

    Probably going to take it easy being the first day back, will see how the weighs feel.

    Below is my new routine which I will be following but I might change out exercises here and there depending on how i feel:



    Will post an update of physique pics when I figure out how to make them not fill out the entire screen lol
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  30. #300
    Registered User UnknownOrigin's Avatar
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    Legs

    Squats

    135kgx5
    100kgx10


    GHRs

    8 forced negatives

    need to find a better way to do these, on a lat machine my knees are too close together and it doesn't feel good..

    Leg extensions

    80kgx10, x6, x5, 20s rest between sets

    Leg Curls

    60kgx11, x6, x4, 20s rest between sets

    Seated leg press

    150kgx12, x4, x4, 20s rest between sets


    I like RP/myoreps, feels good even though its only one set lol.

    Squats felt okay, 100kgx10 was easy, 135kg was fine too, never felt like I wasn't going to get the reps so sweet. Will probably jump back at 140kg next session

    edit: HS calf raises lawl

    100kgx?, x?, x?

    I didn't count these. oops.
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