We form like Voltron: BoB/Exane/NWSkier/Gin/Hamzzza/Applecat

[-Gin-]

Is it just me, or has the combined sets ITT doubled in this past week? As the others said, it's good to have you back, Exane!

[Exane]

Good to have you back EXANE...

Good to see you back exane!

Thank you, Gentlemen. Its an honor to be back posting with these bro's

Das it Ex, in for saturday squats

Got nothing else really on the agenda for that morning session other then squats and cardio. Hoping to focus and really tear it up!

Great to hear that about your workouts Exane. I believe in muscle memory 100%. When I've been knocked off of the rails I bounced back faster than I expected each time.

Going to have to agree with you on this. Pretty awesome stuff..... definitely not somethign I want to do again but I can probably approach it much better next time now with the knowledge I've been able to gain from this experience.

[Exane]

Is it just me, or has the combined sets ITT doubled in this past week? As the others said, it's good to have you back, Exane!

<3

nh

[BabyOilBrah]

Bench

135x5
165x3
195x1
225x1
255x6
230x8
205x10

Pullups

7
6
6
8
9

DB Skulls

15sx10x10

DB Curls

15sx10x10

[-Gin-]

Nice top set on the bench, Mike. Pull-ups seem rather...random?

[-Gin-]

Chest/Shoulders/Tris

Notes:
- Not sure how I ever managed 5x8 with 2 plates on inclines lmao
- Tris were especially exhausted by the time I got to OHP, so poverty reps
- Crazy chest pump after the two supersets. Loving it!

Incline Bench:
45x15
135x10
185x10
225x8
225x8
225x8
225x7 (failed on 8th and roll of shame...fuuu!!)
185x8
185x8

Bench Press:
40x15
135x10
185x10
205x8
205x8

Overhead Press:
45x10
135x5
135x5
135x5
135x5
135x5

Pec Deck:
130x15
150x15
150x15

(Superset) Facepulls:
60x12
60x12
60x12

Cable Flyes (Low-to-High):
20x20
20x20
20x20

(Superset) Behind Back Cable Lateral Raise:
15x15
15x15
15x15

Rope Pushdown:
80x15
80x15

[Mitch666]

what's your flat bench at? I'm gunning for 345 at a meet in april and there is no way in hell i could incline 5x8 225

[-Gin-]

Best I've hit is 335x1. Got 315x3 a few months back, but my shoulder's been hurting a bit lately, so yeah...

What numbers you looking at for squat/DL? You've gotten crazy strong as of late srs.

[Mitch666]

Best I've hit is 335x1. Got 315x3 a few months back, but my shoulder's been hurting a bit lately, so yeah...

What numbers you looking at for squat/DL? You've gotten crazy strong as of late srs.

thanks brah. squat always lags for me but 500 wrapped is the best case scenario goal. I think 485 as a worst case scenario.

Deadlift 615-625, basically the 615 I feel like I know I can hit as a 3rd then but for some reason 625 is in my head as a number I really want. this meet is april 19th IIRC it's a sunday which is weird. so ideally 500/345/625 for 1470. i'd like to hit 1450 minimum i suppose.

and inb4 dear diary but, I have alot of room to grow into 242 but I think I'm going to cut a little bit for vanity over summer. then bulk again into a november meet where I'll try to qualify for UPA nationals at 242 with 1525+ total. I could easily make 220 in november with a water cut if I cut actual fat over summer, only problem is if I qualify at 220 then I'd have to be 220 in april 2016 (when upa nationals actually are) which would suck ass lol.

[-Gin-]

thanks brah. squat always lags for me but 500 wrapped is the best case scenario goal. I think 485 as a worst case scenario.

Deadlift 615-625, basically the 615 I feel like I know I can hit as a 3rd then but for some reason 625 is in my head as a number I really want. this meet is april 19th IIRC it's a sunday which is weird. so ideally 500/345/625 for 1470. i'd like to hit 1450 minimum i suppose.

and inb4 dear diary but, I have alot of room to grow into 242 but I think I'm going to cut a little bit for vanity over summer. then bulk again into a november meet where I'll try to qualify for UPA nationals at 242 with 1525+ total. I could easily make 220 in november with a water cut if I cut actual fat over summer, only problem is if I qualify at 220 then I'd have to be 220 in april 2016 (when upa nationals actually are) which would suck ass lol.

500 would be crazy, bro. And mind = blown that you're DLing 600+ easily now...you've been hitting PRs like crazy, too. Love the vids you got on FB.

Sounds like you've got an exciting 2015 coming up. Best of luck in the comps and keep us posted!

[BabyOilBrah]

Nice top set on the bench, Mike. Pull-ups seem rather...random?

hehe thats cuz I'm doing this program. Trying to work up to 20 perfect full ROM pullups. I've hit 22 or 23 chins but that were not full ROM.

http://twentypullups.com/week-1-2/

Chest/Shoulders/Tris

that incline benching has gotten so much stronger, you were mostly doing that with 185 at the start, and have addd 40lbs lol. Strong gains on that lift. Great work as always breh.

thanks brah. squat always lags for me but 500 wrapped is the best case scenario goal. I think 485 as a worst case scenario.

Deadlift 615-625, basically the 615 I feel like I know I can hit as a 3rd then but for some reason 625 is in my head as a number I really want. this meet is april 19th IIRC it's a sunday which is weird. so ideally 500/345/625 for 1470. i'd like to hit 1450 minimum i suppose.

and inb4 dear diary but, I have alot of room to grow into 242 but I think I'm going to cut a little bit for vanity over summer. then bulk again into a november meet where I'll try to qualify for UPA nationals at 242 with 1525+ total. I could easily make 220 in november with a water cut if I cut actual fat over summer, only problem is if I qualify at 220 then I'd have to be 220 in april 2016 (when upa nationals actually are) which would suck ass lol.

f*cking pissening.

[Mitch666]

500 would be crazy, bro. And mind = blown that you're DLing 600+ easily now...you've been hitting PRs like crazy, too. Love the vids you got on FB.

Sounds like you've got an exciting 2015 coming up. Best of luck in the comps and keep us posted!

hehe thats cuz I'm doing this program. Trying to work up to 20 perfect full ROM pullups. I've hit 22 or 23 chins but that were not full ROM.

http://twentypullups.com/week-1-2/



that incline benching has gotten so much stronger, you were mostly doing that with 185 at the start, and have addd 40lbs lol. Strong gains on that lift. Great work as always breh.



f*cking pissening.

thanks bro's. Obviously deadlift has always been my favorite but it's getting even more exciting now.

And BOB that 20 pullup thing is pretty cool, sometimes if the big 3 arent' going as planned it's nice to have a performance goal on something else.

[Prednisone666]

gin your incline numbers are insane. do you use an adjustable bench for that or one of those fixed incline bench stations? the fixed ones are always at such a harsh angle that I struggle with like 155x5 lol.

BOB-in for 20 pullups. at your weight and with what I presume are long giraffe arms given your height, that is really, really impressive.

[Hamzzza]

6.2. Upper

Bench paused
135 x 3 x 10

only 5kg more than my 8x4 sets last time and significantly slower, not really satisfied with these and i'm running out of ideas on what to do about my bench

+ lateral raises, biceps, triceps, face pulls

* for fluff work I do a very bro-ish pump style workout, 30 seconds pauses inbetween 10 sets of 10(relatively light weight, at least it looks like that on the first two sets but the last two are killer) for an exercise on each muscle group - that's how i did all these except facepulls



__________________________________________________ _______


7.2. Deadlift Party

poverty reverse hyperextension 3 x 10

Deadlifts
220 x 2
250 x 1
275 x 4

+ poverty reverse hyperextension 5 x 15-20
+ fluff: cable rows




FUARRRRRKKKKKKKKKKKKKK so happy about this, the deadlifts are coming in nicely, my overuse of straps hasn't made me have problems with my grip (for now), I wouldn't say I've hitched the grinder and I can sit in my chair comfortably without serious back/glute pain for now

[AppleCat]

Mirin' hard Hamza, f---asf;lafjdsf;lkjafds. Lol I came in to post some workouts for once, but I think I'll pout in the corner and watch you fist yourself. That's awesome.

Oh, and BOB's lean as f-ck now too. neat. The motivation, yet at the same time discouraging, feel of this thread is strong hehehe. Mostly motivation though




Edit: Just saw Hamza didn't use straps either - not that they took away from what you were doing previously, but lawd, dat grip!

[Hamzzza]

ey dude you dropped below 220 just recently, it's your time to shine very soon

[The Solution]

too many lean and strong mofo's in here
i quit.

[Mitch666]

hamzaa you've been running very high volume benching and bench only. the way I see it you coud either

a. if you have a meet soon taper and you'll realize the gains from the volume base you've built

or

b. add a bit of conjugation to your training (no i don't mean westside lol) keep volume up but vary exercises more to see if that spurs gains, I've noticed this really got my bench moving awhile back when I was in a rut


But if I remember what we talked about on fb correctly you do have a meet so I see stop driving yourself into the ground with super highvolume benching. start to taper and the gains will come

[-Gin-]

hehe thats cuz I'm doing this program. Trying to work up to 20 perfect full ROM pullups. I've hit 22 or 23 chins but that were not full ROM.

http://twentypullups.com/week-1-2/

that incline benching has gotten so much stronger, you were mostly doing that with 185 at the start, and have addd 40lbs lol. Strong gains on that lift. Great work as always breh.

Intredasting. My chin-ups are decent, but my pull-ups are average (kinda hurts shoulders, too), so maybe I'll give this a go at some point. I feel I can focus on working my back more with chin-ups, though, so not sure if worth it...

I started off with 185 mainly due to right shoulder hurting. I was hitting that number like 2 years ago thanks, though. Hitting over 2 plates is a nice feeling!

gin your incline numbers are insane. do you use an adjustable bench for that or one of those fixed incline bench stations? the fixed ones are always at such a harsh angle that I struggle with like 155x5 lol.

Thanks, bro! The back is fixed, but I can adjust the height of the seat. The angle was a tad strange at first, but I've gotten used to it haha

Brooooooo your lifts are getting insaaaane!!

too many lean and strong mofo's in here
i quit.

I'm with Bob. We outchea.

[-Gin-]

Legs/Back/Bis/Abs

Notes:
- I think I do like high-bar squats more (for now...). Knees were hurting a bit before I even began, so didn't go any heavier than 275
- Rest is usual back stuff...nothing new or exciting

Squats:
45x10
135x5
185x5
225x5
255x3
275x3
275x3
275x3

Front Squat:
135x5
185x5
185x5
185x5

Barbell Rows (Underhand):
135x10
185x8
185x8
185x8
185x8

Chin-ups:
BWx15
BWx15
BWx15
BWx15

Dumbbell Rows:
75x15
75x15
75x15

Lat Pulldown:
160x10
160x10
160x10
160x10

Dumbbell Shrugs:
75x20
75x20
75x20

Incline DB Curls:
30x15
30x15
30x15

(Superset) Cable Crunch:
80x20
80x20
80x20

Hammer Curls:
45x12
45x12
45x12

Knee Raise:
15 reps
15 reps
15 reps

[Hamzzza]

hamzaa you've been running very high volume benching and bench only. the way I see it you coud either

a. if you have a meet soon taper and you'll realize the gains from the volume base you've built

or

b. add a bit of conjugation to your training (no i don't mean westside lol) keep volume up but vary exercises more to see if that spurs gains, I've noticed this really got my bench moving awhile back when I was in a rut


But if I remember what we talked about on fb correctly you do have a meet so I see stop driving yourself into the ground with super highvolume benching. start to taper and the gains will come

yeah been on high volume high frequency a long time now...I'll taper it for Balkan championship so up until this meet i'll keep working on the technique with high volume

[fittofattofit]

There's always a lot to catch up on ITT
Exane .. great to see that you're back logging and good to see that your strength and size is coming back after only 6 weeks training. You've got to love muscle memory

Hamzzza .. that's some sick numbers on all of your lifts now, repping 275 DLs, 245 squats and benching 140. Squat and deadlift form on your vids looks excellent. Somewhere along the way you've gained an inch in height and 20lbs as well

NWskier ... it sounds like you've been slammed at work. I saw some 295 x 3 benching and some 315 rows in there so you're still managing to get in some great sessions, even if they've been sporadic. It looks like the snow has been excellent at JH so far this year, have you had much chance to get out skiing and hiking so far?

Gin ... for a guy who's complaining of his shoulder you're doing some great benching as well. Good to see that you're starting to push up the squats again. Sick volume as well

B.O.B ... all of your lifts are looking good. Strong high bar squatting last week and I saw a 445 x 5 DL in there. Cool that you're doing the pull-up challenge. I used to do a lot of them but I've slacked off lately and I might do that 20 pull-up challenge as well

[bobbydigitaloa]

What's up, boys? Admittedly, a slightly backed away from posting in training logs because I took a break from training while getting married and so on. It was hard to watch some of the great progress. I've lurked and still subbed to the thread...

Anyway, hope you're all well and looks like things are still looking up. Keep it up!

[Hamzzza]

There's always a lot to catch up on ITT
Exane .. great to see that you're back logging and good to see that your strength and size is coming back after only 6 weeks training. You've got to love muscle memory

Hamzzza .. that's some sick numbers on all of your lifts now, repping 275 DLs, 245 squats and benching 140. Squat and deadlift form on your vids looks excellent. Somewhere along the way you've gained an inch in height and 20lbs as well

NWskier ... it sounds like you've been slammed at work. I saw some 295 x 3 benching and some 315 rows in there so you're still managing to get in some great sessions, even if they've been sporadic. It looks like the snow has been excellent at JH so far this year, have you had much chance to get out skiing and hiking so far?

Gin ... for a guy who's complaining of his shoulder you're doing some great benching as well. Good to see that you're starting to push up the squats again. Sick volume as well

B.O.B ... all of your lifts are looking good. Strong high bar squatting last week and I saw a 445 x 5 DL in there. Cool that you're doing the pull-up challenge. I used to do a lot of them but I've slacked off lately and I might do that 20 pull-up challenge as well

thanks bro, I haven't updated my stats in a while but it's not really 20 lbs, I've started my meet prep at around 95kg and now I'm hovering around 99-100kg, so more like 10lbs

the height increase might be a year old too, haven't measured in a very long time lol

[Hamzzza]

8.2. bench 145x3 + fluff work & reverse hypers



am mentally tired of smolovish volume so this was a nice change and a sweet 5lbs pr to my best decline bench triple (then again, that was 10 sets of 3 but whatever)



and last night's deadlift aftermath

consequences will never be the same

[BabyOilBrah]

lol hamza ^^^^


Deadlift

135x5
185x5
225x3
275x3
315x1
365x1
405x6
365x8
330x10

Pullups

8
8
8
6
11

DB Ovhd Tri Ext

30s rest
25x10x10

[scott_donald]

hAM - nice and simple bench day...

BOB- 25 reps over 140kg... Not bad at all... Why no weight with the pull-ups???

[The Solution]

bob hows knee?

[nwskier]

glad that last week is over, onward with more lifting this week!

Sunday 2.8.2015

AM: Ski ~ 3 hours
PM: Core/Chest + stretching

warmup: 25 min of core / stretching + low back physio

BB Bench
225x10
255x8
265x5
275x4x3
245x8 + R/P (added 10lbs)-> 255x4

BB Incline ss w/ Hanging Leg Raises
135x10
185x8
185x8
205x8
205x8
225x5 drop 135x12

decided to drop weight and really focus on the mmc

DB Bench
85x12
85x12

Held back on the DBs, just wanted some easy high reps to finish

General Comments:
Excited to ramp back up this week. Should be back to 3x-4x per week now.
Low back has bit hit/miss lately. Focusing mainly on some upper compounds with plenty of time for core/physio work which is helping that improve.

Catch up on journals tomorrow

[Prednisone666]

Gin impressive back volume per usual, where the weighted chins at though

BOB 2 higher rep backoff sets after pulling 405x6 sounds absolutely brutal. After one top set of deads I was usually ready for a nap

Skier R/P with 245 and then adding on 10 more pounds and cranking out 4 reps...insane. I like doing core and lower back work on bench days, helps arching feel more comfortable and makes it easier to maintain it IMO