Not my first journal, hopefully the last.
Stats 19.4.2018:
1.91 m / 112 kg
S/B/D = 210/140/240
My goals are to simply take this hobby as far as I can, hopefully towards a +700 kg total. And to be big and beautiful, obviously.
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Not my first journal, hopefully the last.
Stats 19.4.2018:
1.91 m / 112 kg
S/B/D = 210/140/240
My goals are to simply take this hobby as far as I can, hopefully towards a +700 kg total. And to be big and beautiful, obviously.
[size=3][b]C2W1D1[/b][/size] [[URL=https://www.dropbox.com/s/e6ene9e6qbxn8az/Strengtheory_2018.xlsx?dl=0]Program[/url]] - 16.4.2018
[B]Bench[/B]
4x5@112,5
2x3@120
[B]Pull Ups[/B]
3x5@BW
[B]OHP[/B]
3x5@52,5
[B]Accessories[/B] @ 3x15RM, short rests
Hammer Curls, DB Bench, Face Pulls, Overhead DB Triceps Extensions
[size=3][b]C2W1D2[/b][/size] [[URL=https://www.dropbox.com/s/e6ene9e6qbxn8az/Strengtheory_2018.xlsx?dl=0]Program[/url]] - 17.4.2018
[B]Squat[/B]
10+3x8@140
[B]Rack Pull[/B]
2x6@190
[B]Accessories[/B] @ 3x15RM, short rests
Leg Curls, Crunches, Seated Cable Row
[size=3][b]C2W1D3[/b][/size] [[URL=https://www.dropbox.com/s/e6ene9e6qbxn8az/Strengtheory_2018.xlsx?dl=0]Program[/url]] - 19.4.2018
[B]Bench[/B]
10+3x8@102,5
[B]Front Squat[/B]
4x6@90
[B]Pull Ups[/B]
3x5@BW
[B]Accessories[/B] @ 3x15RM, short rests
Face Pulls, Hypers, Dips, EZ Preacher Curls
sup.
wow didnt know you were this strong... noiiice
[QUOTE=fluidZ;1549542721]sup.
wow didnt know you were this strong... noiiice[/QUOTE]
Ey! Eh, strong is relative. Still nowhere close to being competitive >_>
[size=3][b]C2W1D4[/b][/size] [[URL=https://www.dropbox.com/s/e6ene9e6qbxn8az/Strengtheory_2018.xlsx?dl=0]Program[/url]] - 21.4.2018
[B]Deadlift[/B]
8+3x6@170
[B]Close Grip Bench[/B]
3x6@100
[B]Paused High Bar Squat[/B]
6x5@100
[B]Pull Ups[/B]
1/2/3/4/5/4/3/2/1@BW
[B]Accessories[/B] @ 3x15RM, short rests
Seated DB OHP
Long session today (like 1h45), had a few beers last night so took slightly longer breaks. >_> Performance was aight tho.
[QUOTE=FaIIen;1549560461]Ey! Eh, strong is relative. Still nowhere close to being competitive >_>[/QUOTE]
If u say so... compiled from data from the 5 leagues:
[url]http://muscleandbrawn.com/strong-strength-standards-raw-natural-lifters/[/url]
[img]https://snag.gy/gPBIYl.jpg[/img]
[QUOTE=fluidZ;1549676591]If u say so... compiled from data from the 5 leagues:
[url]http://muscleandbrawn.com/strong-strength-standards-raw-natural-lifters/[/url]
[img]https://snag.gy/gPBIYl.jpg[/img][/QUOTE]
Those 275 lbs stats are actually a pretty legit goal for this year. Was planning on going up to 265 this year anyway, possibly cut for next summer.
you're one heavy cracker, dude!!!
you're going up that high, but not competing??
Also, I'm still new at this... I'm somewhere 5'6 to 5'8 (see sig) and was up to 215lb last November... after 12 weeks on F5 (my first ever bulk / barbelling) made it to 315/165/385... bad form and injuries though, so I've been on my way now form rehab and cutting...
Not sure where my cut will end... Guessing somewhere around 135-155lb... but as you can see that is a *massive* drop in body weight....
I'm already at least %20-30 weaker since feb 1 when I started, down ~35lb ..
I'm just wondering... what the heck to expect getting that much lighter? And then if I want to bulk back up that ~70lb, or do a more traditional 10->16->10 cycle....
I give noobsz this type of advice all the time, but can't seem to be rationale about it for myself... not sure if the strength disparity is worth the abz.... or if I was going for a PR this / next year, if I should do the 10/16 or again, bulk up to the PR then cut again...
And then the reverse as well.... if I wanted to do abz as a goal, do the 10/16 route or do the fatass bulk then cut back??
Just trying to get some info from the heavier, stronger guys around here. I still have 30-50lb to cut...
sorry for ramblez and random info dump
[QUOTE=fluidZ;1549687461]you're one heavy cracker, dude!!!
you're going up that high, but not competing??[/QUOTE]
I will probably compete at some point, it just doesn't fit into my somewhat irregular life right now. I'm just focusing on building up at the moment. Being 6'3" with long ass limbs (6'8" wingspan) means I still have a lot of frame to fill, which is going to take time.
[QUOTE=fluidZ;1549687461]Also, I'm still new at this... I'm somewhere 5'6 to 5'8 (see sig) and was up to 215lb last November... after 12 weeks on F5 (my first ever bulk / barbelling) made it to 315/165/385... bad form and injuries though, so I've been on my way now form rehab and cutting...
Not sure where my cut will end... Guessing somewhere around 135-155lb... but as you can see that is a *massive* drop in body weight....
I'm already at least %20-30 weaker since feb 1 when I started, down ~35lb ..
I'm just wondering... what the heck to expect getting that much lighter? And then if I want to bulk back up that ~70lb, or do a more traditional 10->16->10 cycle....
I give noobsz this type of advice all the time, but can't seem to be rationale about it for myself... not sure if the strength disparity is worth the abz.... or if I was going for a PR this / next year, if I should do the 10/16 or again, bulk up to the PR then cut again...
And then the reverse as well.... if I wanted to do abz as a goal, do the 10/16 route or do the fatass bulk then cut back??
Just trying to get some info from the heavier, stronger guys around here. I still have 30-50lb to cut...
sorry for ramblez and random info dump[/QUOTE]
Oh damn, that's going to be a huge cut. Impressive numbers for 12 weeks tho.
I'm no expert in dieting man, never done an actual cut. I've just steadily kept on getting heavier since high school, I was skinny AF. I mean I did lose like 25 lbs when I broke my heel some years ago and didn't train for a year, plus a few similar instances, but that just happens if I'm not consciously bulking (not much of an eater unless I actually try).
Hard to tell how weak you're going to be at 135-155... That's a pretty radical cut. But if getting lean is something you want - go for it. What's the planned timeframe by the way? I mean the larger the deficit - the more your numbers are going to suffer.
Probably wouldn't do a 70 lbs bulk after that though, it's a tad extreme. >_> A lean(ish) bulk might be a good idea, then just cut when things get out of hand.
[quote]
Probably wouldn't do a 70 lbs bulk after that though, it's a tad extreme. >_> A lean(ish) bulk might be a good idea, then just cut when things get out of hand.[/QUOTE]
Said the perma-bulker, haha
I've been going at 3lb a week... but been having stalls the last week or two from consistency... getting sick kinda ruined my momentum... having hard time getting back on to that much, so it's probably not a good idea.
still first cut so figuring junk out... will hopefully know wtf is up by the time I'm around 150...
[size=3][b]C2W2D1[/b][/size] [[URL=https://www.dropbox.com/s/e6ene9e6qbxn8az/Strengtheory_2018.xlsx?dl=0]Program[/url]] - 23.4.2018
[B]Bench[/B]
2x5@112,5
4x3@120
[B]Pull Ups[/B]
4x5@BW
[B]OHP[/B]
4x6@52,5
[B]Accessories[/B] @ 3x12RM, short rests
Preacher Curls, DB Bench, Face Pulls, Overhead DB Triceps Extensions
[size=3][b]C2W2D2[/b][/size] [[URL=https://www.dropbox.com/s/e6ene9e6qbxn8az/Strengtheory_2018.xlsx?dl=0]Program[/url]] - 24.4.2018
[B]Squat[/B]
8+3x6@155
A rather substantial jump from last weeks weights, but I really wanted to see if I was good for it. It went OK, technique could've been more consistent, will probably do lower RPE next week.
[B]Rack Pull[/B]
3x6@190
[B]Accessories[/B] @ 3x12RM, short rests
Leg Curls, Crunches, Seated Cable Row
Strong work mate, only a casual 15 kg jump what you talking about... :)
[QUOTE=Ben0090;1549923891]Strong work mate, only a casual 15 kg jump what you talking about... :)[/QUOTE]
Thanks man. Yeah not even a PR, making a fuzz out of nothing I suppose :rolleyes:
[size=3][b]C2W2D3[/b][/size] [[URL=https://www.dropbox.com/s/e6ene9e6qbxn8az/Strengtheory_2018.xlsx?dl=0]Program[/url]] - 27.4.2018
[B]Bench[/B]
8+3x6@115
[B]Front Squat[/B]
4x4@105
[B]Pull Ups[/B]
4x5@BW
[B]Accessories[/B] @ 3x12RM, short rests
Face Pulls, Hypers, Dips, Hammer Curls
[QUOTE=FaIIen;1550258591][size=3][b]C2W2D3[/b][/size] [[URL=https://www.dropbox.com/s/e6ene9e6qbxn8az/Strengtheory_2018.xlsx?dl=0]Program[/url]] - 27.4.2018
[B]Bench[/B]
8+3x6@115
[B]Front Squat[/B]
4x4@105
[B]Pull Ups[/B]
4x5@BW
[B]Accessories[/B] @ 3x12RM, short rests
Face Pulls, Hypers, Dips, Hammer Curls[/QUOTE]
Very very nice mate, strong stuff
[QUOTE=Ben0090;1550259391]Very very nice mate, strong stuff[/QUOTE]
Bench was pretty much RPE 10 though, hard to restrain yourself when you know you can do a rep PR :D
what does the uh, "8+" mean there, 8+3x6?
hopefully posting here some of the gainz will rub off on me /thumbsup
[QUOTE=fluidZ;1550283191]what does the uh, "8+" mean there, 8+3x6?
hopefully posting here some of the gainz will rub off on me /thumbsup[/QUOTE]
Yeah an 8 first, then 3x6. Aiming for the first set to be 8-9 RPE (lower on the frist week, higher towards the 4th), which leaves the rest to 7-9 depending on fatigue.
In. Strong stuff bro.
Hey mate
We got similar stats :)
I'm 1.87m 107kg
Last years lifts 190HB/140/230
Good luck with your gains
[QUOTE=TheGymJim;1550318131]In. Strong stuff bro.[/QUOTE]
Welcome, Sir.
[QUOTE=tommy4life;1550318731]Hey mate
We got similar stats :)
I'm 1.87m 107kg
Last years lifts 190HB/140/230
Good luck with your gains[/QUOTE]
Noice, good luck to you too!
[size=3][b]C2W2D4[/b][/size] [[URL=https://www.dropbox.com/s/e6ene9e6qbxn8az/Strengtheory_2018.xlsx?dl=0]Program[/url]] - 29.4.2018
[B]Deadlift[/B]
6+3x4@185
[B]Close Grip Bench[/B]
4x6@100
[B]Paused High Bar Squat[/B]
6x4@107,5
[B]Accessories[/B] @ 3x12RM, short rests
Seated DB OHP, Lat Pulldown, Face Pulls
Next weeks going to be a bit of a mess, probably wont get more than two training sessions in. Will most likely repeat the whole week afterwards.
Moving some serious weight in here.
[size=+2]IN[/size]
[size=3][b]Random workout[/b][/size] - 5.5.2018
Yeeeeeeah so this week was pretty fkd up. Continuing with C2W3D1 on Monday, so decided to get a light workout in today.
[B]Squat[/B]
4x5@140 (About 70 % of current training max)
[B]Bench[/B]
5x5@100 (About 70 % of current training max)
[B]Deadlift[/B]
Doubles@170,190,200 (Just wanted to touch something heavier. Let's be honest - volume DL's suck and training has to be fun, amirite)
[B]Accessories[/B] @ 4x15RM, short rests
Face Pulls, Lat pulldowns
[QUOTE=17mahmoods;1550325461]Moving some serious weight in here.
[size=+2]IN[/size][/QUOTE]
Yay! Welcome dude.
Do a shot everytime Fallen lifts something heavy!
<<everyone passes out drunk immediately>>
On spread for reciprocating rep and didn't wanna derail the "I've got small arms" thread further lol.
Strong af S/B/D dude. Making the heavy stuff look damn easy.
[QUOTE=fluidZ;1550856481]Do a shot everytime Fallen lifts something heavy!
<<everyone passes out drunk immediately>>[/QUOTE]
Pls no more drinking, had uni events on last friday, sunday and monday. (Hence the lack of training this week :D)
[QUOTE=TheGymJim;1550864601]On spread for reciprocating rep and didn't wanna derail the "I've got small arms" thread further lol.
Strong af S/B/D dude. Making the heavy stuff look damn easy.[/QUOTE]
Team Monkey Arms!
I'll try to get some actual footage at some point too, haven't done that in a while.
Meanwhile, feast your eyes on my beautiful, slender, long legs:
[youtube]WcSbUqvJh28[/youtube]