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Monday 13th November
Sample workout to give a snapshot of what im doing
Heavy-light-medium fullbody mon-wed-fri
Box squat:
60 x 15
100 x 12
140 x 8
160 x 6
175 x 5
180 x 5
185 x 5
190 x 5
195 x 5
200 x 3 wasnt meant to do this
170 x 6
140 x 12
RDL:
100 x 6
120 x 8
120 x 8
120 x 8
NG pullups:
x12
+15 x 6
+20 x 6
+25 x 6
+30 x 6
+35 x 6
not a great idea supersetting this with RDL
Incline bench:
60 x 12
80 x 12
100 x 6
110 x 5
117.5 x 6 *[b]PB[/b]*
110 x 5, 100 x 4, 80 x 6, 60 x 8
Tricep pushdowns:
60 lbs x 12
50 lbs x 12
50 lbs x 12
Hammer curls:
20 x 12
20 x 12
20 x 12
short rest
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Highlights
200 x 6 box squat beltless
37.5 x 6 NG pullups (really strict)
122.5 x 4 incline
105 x 6 high cg incline
possibly a torn pcl lool
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Monday 1st January [b]2018[/b]
Happy new year bros
So busy it's hard to log but I have been training... a little heavier now at around 200, definitely put on fat but also muscle.
Sample workout from today - put upper and lower in on monday's to get an extra rest day and also to save time
[b]Lower & Upper[/b]
Box squat:
60 x 12
100 x 12
140 x 8
160 x 6
180 x 5
195 x 5
200 x 5
205 x 5
210 x 5
215 x 5 [b]PB[/b]*
doesn't mean anything, but my legs are getting bigger so ??
NG pullups:
x8
x10
+20 x 6
+30 x 6
+35 x 6
+40 x 4
+47.5 x 2
dropsets @ 27.5, 20, 10, BW, negatives, shoulder-blade 'shrugs'
can actively feel these getting harder as i get heavier lol
Incline bench:
60 x 12
60 x 5, 80 x 8 thought i had changed the weight , realised mid-set lol
100 x 5
112.5 x 6
112.5 x 6
112.5 x 6
112.5 x 10 *[b]PB[/b]* unexpected
Hang cleans:
60 x 6
80 x 3
95 x 2
105 x 1
Supersets:
[i]Slow eccentric[/i]
Concentration curls:
12.5 x 10
12.5 x 10
12.5 x 10
12.5 x 10
Tricep pushdowns:
60 lbs x 12, 50 lbs x 6
60 lbs x 12, 50 lbs x 6
60 lbs x 12, 50 lbs x 6
60 lbs x 12, 50 lbs x 6, 40 lbs x 6, 30 lbs x 4
EZ curls:
30 x 8
30 x 8
30 x 8
30 x 8, Dropset hammer curls 10s x 12
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highlights
started cut
sets up to 190 x 10 box squat
120 5x5 incline bench
100 x 9 high incline close grip
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Need to start logging again lol.
Friday 26th January
Lower 2
Squat:
60 x 3
80 x 3
102.5 x 5
107.5 x 5
112.5 x 5
117.5 x 5
122.5 x 5
literally second workout back with full squats since I hurt my knee so starting light
Pause squats:
112.5 x 4
112.5 x 4
112.5 x 4
112.5 x 4
Oly style box squats:
130 x 10
130 x 10
130 x 10
130 x 10
RDL:
100 x 8
115 x 12
115 x 12
115 x 12
115 x 20 *[b]PB[/b]*
Saturday 27th January
Upper 3
Wider grip pullups:
x10
+17.5 x 8
+17.5 x 8
+17.5 x 8
+17.5 x 8, dropsets..
High CG Incline Bench:
60 x 12
80 x 8
92.5 x 8
97.5 x 6
102.5 x 6
107.5 x 5 *[b]PB[/b]*
Floor press:
92.5 x 10
92.5 x 10
92.5 x 10
92.5 x 10
I probably did 8 for one of these sets but I don't remember lol
Concentration curls:
4 sets @ 15's
Straight bar tricep pushdowns:
4 sets of 12 @ 70lbs, dropsets last set (with CG pushup burnout)
Preacher curl:
4 sets of 8 @ 25
sitting somewhere around 198, slowly lowering cals -> down to 2500 this week. Don't intend to go lower than about 2350 because I'm a lot more active outside of the gym than I used to be
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Do you have any tips for increasing my weighted chin? Been stuck at a wall around +40kg added weight. What kind of progression do you think is good? I've been winging it with different types of weekly/linear progression, but I think I might need some more advanced stuff now.
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Monday 29th Jan
Combo day
Squats:
60 x 5
80 x 5
105 x 5
110 x 5
115 x 5
120 x 5
125 x 5 getting more comfortable, warmup rpe
Pause squats:
115 x 4
115 x 4
115 x 4
115 x 4
Box squats:
140 x 10
150 x 10
155 x 10
160 x 10
Nordic curls:
4 x 10
NG pullups:
X15
3 x 12
Went slow, kinda hit a tiredness wall here
Incline bench:
60 x 12
80 x 8
100 x 4
115 x 3
125 x 5 *[b]PB[/b]*
125 x 5
125 x 5
Dips:
+32.5 x 10
+37.5 x 10
+40 x 10
Ng lat pull down:
210 lbs x 8
210 lbs x 8
210 lbs x 8
[QUOTE=Fattgott;1542218821]Do you have any tips for increasing my weighted chin? Been stuck at a wall around +40kg added weight. What kind of progression do you think is good? I've been winging it with different types of weekly/linear progression, but I think I might need some more advanced stuff now.[/QUOTE]
If you've hit a wall you're going to have to rebuild an prioritise something else for a while, since keeping heavy forever will just get you injured. I'd suggest changing something like doing more lat pull downs, 1 arm work/ horizontal pulls and strengthening your grip. Then do stuff like really wide grip or pullups to chest. Basically just change it up since you've plataued its all you can really do.
Also getting lighter helps lol
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Wednesday 31st Jan
Pull focus day
Beltless Deadlift:
60 x 3
80 x 3
100 x 3
100 x 3
100 x 3
120 x 3
120 x 3
120 x 3
130 x 3
130 x 3
130 x 3
probably a little too high volume given that I've just started dead lifting, but I need to get used to the form
Also, my deadlift is like a stiff leg deadlift - my hips are really high (back angle is about 10 degreesl) but I have long arms so maybe this is just optimal..
I played around with sumo as well a bit and it seems much stronger - probably because I do train my quads but have neglected my back lol
WG lat pulldown:
120, 140, 150, 160, 170 lbs x 12
Lateral raises:
15 x 10-12 x 4 (dropset last set 4, x8 front raises)
Band facepulls:
Purple x 25-30
1 arm lat pulldown:
110 lbs x 8 x 4
1 arm banded row:
Purple x 12 x 4
DB row:
28.75 x 12 x 2
27.5 x 12 x 2
weight change is because the 1.25 that was taped on fell off lol
decent session, too much procrastination and maybe a little too much work on the erectors before they're ready
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Friday 2nd Feb
Lower 2
Squat:
bar x 5
60 x 5
100 x 5
107.5 x 5
112.5 x 5
117.5 x 5
122.5 x 5
127.5 x 5
130 x 3
nice and easy
Pause squat:
117.5 x 4
117.5 x 4
117.5 x 4
117.5 x 4
Olympic box squat:
135 x 10
135 x 10
135 x 10
135 x 10
RDL:
100 x 5
117.5 x 12
117.5 x 12
117.5 x 12
117.5 x 12
been overeating on junk food the past few days so need to cut back and get back on track for this diet..
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Saturday 3rd Feb
Upper 3
Wider grip pullups:
x8
+10 x 8
+20 x 8 - 5 sets
Cg high incline bench:
60 x 10
80 x 8
90 x 8
100 x 6 - 4 sets
Hammer curls:
20 x 15
20 x 15
20 x 12
CG floor press:
95 x 10
95 x 10
95 x 8
95 x 7.. so close
Slow ecc EZ curls:
25 x 8 - 4 sets
Tricep pushdowns:
70 lbs x 8, 60 lbs x 12
60 lbs x 12
60 lbs x 12
60 lbs x 12
21's EZ bar:
15 x 4 sets
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Monday 5th February 2018
Lower 1
Squat:
bar x 5
60 x 8
100 x 5
110 x 5
115 x 5
120 x 5
125 x 5
130 x 5
buttery, but a little on my toes, need to be more on midfoot
Pause squats:
120 x 4
120 x 4
120 x 4
120 x 4
Box squats:
142.5 x 10
152.5 x 10
157.5 x 10
162.5 x 10
Belted deadlift:
100 x 5
130 x 3
142.5 x 3
142.5 x 3
142.5 x 3
142.5 x 5 + 1(sumo lol)
bit better, upper back is a little rounded but lower back so?? working on pushing the hips through to make it a little less like a stiff leg
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Tuesday 6th Feb
Upper/Volume
NG pullups:
x10
x12 - 8 sets (+4 on 8th set to make 100 reps lol)
Incline bench:
60 x 12
80 x 10
100 x 10
112.5 x 5
117.5 x 5 - 7 sets, 6 reps on 7th set
tfw you accidentally do the smolov JR rep scheme two workouts in a row lol
NG lat pulldown:
210 lbs + 5kg x 8 - 3 sets
OHP:
70 x 6 - 3 sets ( +2, + 2 on last set)
laawd the volume
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Thursday 8th Feb
Back
Belted deadlift:
60 x 5
100 x 3
100 x 4
120 x 2
130 x 1
140 x 1
150 x 1
165 x 1
175 x 1
185 x 1
185 x 1 sumo
200 x 1 *[b]PB[/b]* sumo
Standard being stronger at a movement youve never done.. Think I'm built better for conventional but my back is just really weak. Probably had 210-220 in sumo too. This was probs a mistake before leg day but w/e
WG lat pull down:
150 lbs x 12 - 4 sets
Incline dB row:
20 x 12 - 4 sets
Lateral raise:
15 x 12-10 - 4 sets
Band facepull:
20-30 - 4 sets
1 arm lat pulldown:
115 lbs x 8 - 3 sets
Band row:
3 x 12
Db row:
27.5 x 12 - 3 sets
Think deadlift is actually my best lift based on my build, but my back is so weak I'm scared to really pull.. 6-8 weeks I can see myself making a lot of gains in it if I don't get injured
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Friday 9th February
Lower 2
Squat:
Bar x 5
60 x 6
100 x 5
115 x 5
120 x 5 wrong weight lol
122.5 x 5
127.5 x 5
132.5 x 5
142.5 x 1 belted, really easy
Belted pause squats:
122.5 x 5
122.5 x 5
122.5 x 5
122.5 x 5
Olympic style pause box squat:
137.5 x 10
137.5 x 10
137.5 x 10
137.5 x 10
Left it there, really pleased I got through all the squats considering how tight my lower back is after yday
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well done on the 200kg deadlift mate, real good work. Are you gonna stick with sumo?
Also I don't understand how you can bare that volume on squats while cutting weight
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[QUOTE=Fattgott;1543308551]well done on the 200kg deadlift mate, real good work. Are you gonna stick with sumo?
Also I don't understand how you can bare that volume on squats while cutting weight[/QUOTE]
thanks brah. Probs mix both, my build is better for conv just my back is so freakin weak.
Easy to bare it when the cut isn't extreme and the weights are still light..
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Saturday 10th February
Upper 3
High incline CG bench:
60 x 12
80 x 8
90 x 6
102.5 x 5
102.5 x 5
102.5 x 5
Wider grip pullups:
x8
x10
x12
+10 x 6
+20 x 6
+20 x 6
+20 x 6
Superset 4 exercises
EZ bar curls, Straight bar tricep pushdown, Hammer curls, Tricep extension
Shoulders and back have been pretty beaten up recently so giving them a bit of a break
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Monday 12th February
Lower 1
Squat:
Bar x 5
60 x 6
100 x 5
115 x 5
120 x 5
125 x 5
130 x 5
135 x 5
started off rough but got better, dodgy lower back
Pause squats:
125 x 4
125 x 4
125 x 4
125 x 4
Box squats:
145 x 10
155 x 10
160 x 10
165 x 10
these are lighter than what it was in early Jan because I'm pausing each rep on the box.
Deadlift:
60 x 5
100 x 4
110 x 4
120 x 4
130 x 4
140 x 4
150 x 5 BELTED
Noticing how important glutes are in this.. 4th rep was easier than 1st @ 140 so need to get used to being a little more confident and also setting up correctly.
Hip thrusts:
130 x 8
130 x 8
130 x 8
130 x 12
Good session, gonna high carb tonight as carbs have been pretty low lately
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Tuesday 13th February
Upper 1
Incline bench:
60 x 10
80 x 10
100 x 5
115 x 3
122.5 x 2
130 x 4 *[b]PB[/b]* didn't go to failure, didn't wanna force it and wreck my cns
130 x 4
130 x 3 + 1
110 x 6
110 x 6
110 x 6
NG pullups:
x8
x12
+5 x 12 6/7 sets (i lost count lol)
OHP:
72.5 x 5
72.5 x 5
72.5 x 5
72.5 x 5
NG lat pulldown:
225 lbs x 4 + 215 lbs x 5
215 lbs x 10
215 lbs x 10
215 lbs x 12
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Thursday 15th Feb
Upper 2
WG lat pull down:
160 lbs x 12
160 lbs x 12
160 lbs x 12
160 lbs x 12
Incline bench row:
22.5 x 12
22.5 x 12
22.5 x 12
22.5 x 12
Lateral raise:
17.5 x 12
17.5 x 12
17.5 x 12
17.5 x 12, dropsets
Band Facepulls:
x30 x 4
1 arm lat pulldown:
120 lbs x 8
120 lbs x 8
120 lbs x 8
120 lbs x 8
Cable row:
150 lbs x 12
150 lbs x 12
160 lbs x 12
160 lbs x 12
Why have I not been doing these..
Not as hard a session as I wanted but guess taking it a little easy isn't a bad thing
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Friday 16th February
Lower 2
Squat:
Bar x 8
60 x 6
100 x 5
120 x 5
122.5 x 5
127.5 x 5
132.5 x 5
137.5 x 5
145 x 1 belted, rpEasy
Pause squats:
127.5 x 4
127.5 x 4
127.5 x 4
127.5 x 4 5 s pause on last
Olympic box squats:
140 x 10
140 x 10
140 x 10
140 x 10
Deadlift:
60 x 5
60 x 5
100 x 4
115 x 4
125 x 4
135 x 4
142.5 x 5 *[b]PB[/b]*
152.5 x 5 *belted* *[b]PB[/b] *
Hip thrust:
150 x 6
150 x 6
150 x 6
150 x 6, 10s pause on last
Holy volume
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Saturday 17th Feb
Upper 3
CG high incline:
60 x 12
80 x 8
95 x 6
105 - 8 sets of 4
Wider grip pullups:
X8
+10 x 8
+22.5 x 8 - 4 sets
CG floor press:
90 x 10 - 4 sets
Hammer curls :
15 x 12 - 4 sets
Eccentric focus EZ curls:
25 x 12 - 4 sets
Tricep pushdown, pushups, 21s..
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Monday 19th Feb
Lower 1
Squats:
Bar x 8
60 x 8
100 x 5
120 x 5
125 x 5
130 x 5
135 x 5
140 x 5
Happy to get through this eve though my back is sore
Pause squats:
130 x 4
130 x 4
130 x 4
130 x 5, 4s pause on last rep
Deadlift:
60 x 5
60 x 5
100 x 5
100 x 5
100 x 5
100 x 5
Working on form and trying to get blood into my back.. Was doing a stiff leg setup by accident before but I've figured out how to do it properly now lol
Hip thrust:
135 x 10
135 x 10
135 x 10
135 x 12, 10s pause on last
Hyperextensions:
3 x 12
Left box squats off just because of my back and to manage fatigue
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Tuesday 20th February
Upper 1
NG pullups:
x8
+10 x 12 - 8 sets, + 6 BW on last set
Incline bench:
60 x 12
80 x 10
100 x 4
117.5 x 2
125 x 3
110 x 4 - sets, paused
felt heavy today so reduced weight and tried to get some sort of workout done
Pause OHP:
70 x 7
70 x 7
70 x 7
70 x 7
not bad
Narrow grip lat pulldown (pronated):
150 lbs x 12, 200 lbs x 4
180 lbs x 12
180 lbs x 12
180 lbs x 12
Tricep pushdown:
60 lbs x 15
60 lbs x 15
60 lbs x 15
60 lbs x 8, 40 lbs x 12
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Sitting around 194 today, cut is going well. Definitely leaner at this weight than I was last year.
Thoughts for my program - once I hit a squat new 5RM (think it's March 2nd) I may change into a Texas method sort of scheme and add a belt - increase the 5RM but add a set of 5 to 147.5 each week on a monday until 5x5 then increase from there
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Thursday 22nd Feb
Upper 2
WG lat pull down:
170 lbs x 12 - 4 sets
Incline dB row:
22.5 x 15 - 4 sets
Lateral raises:
15 x 15 - 4 sets, dropset on last
Band face pulls:
4 x 30
Added green band
1 arm lat pull down:
125 lbs x 8 hurting shoulder
90 lbs x 12 - 4 sets
Incline bench:
Warmups
100 - 7 sets of 5
Fk it we doing smolov jr
Cable row varying grip:
150 lbs x 12-15 - 5 sets
Rip cans for smolov Jr, though taking out most pushing accessories will probs rest my shoulders since they're currently taking a hammering. Wanna incline 142.5/315 then work on ohp for a bit
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Friday 23rd February
Lower 2
Squats:
122.5 x 5
127.5 x 5
132.5 x 5
137.5 x 5
142.5 x 10 *[b]PB[/b]* not even a grinder
If I wasn't such a pansy at heavy weights my 1rm with a belt is probs near 200kg. Maybe I'll make that my 2018 goal.
160 x 1 *[b]PB[/b]* easy, mainly cus I felt like it
Pause squats:
132.5 x 4
132.5 x 4
Back felt semi injured so stopped
Close stance Olympic box squats:
100 x 20 - 4 sets
Just for a quad pump
Sumo deadlift%
100 x 3
120 x 3
140 x 3
150 x 10 *[b] PB [/b] *
Definitely stronger than conventional.. Think ill just stick with this since it works my posterior chain better and safer for back - can just do accessories to strengthen it
Incline bench:
60 x 12
90 x 5
107.5 x 4 - 8 sets
Left some stuff out to try relieve the cns.. Probably still fukked but maybe I'll recover by Monday
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Saturday 24th February
Upper 3
Incline bench:
60 x 12
80 x 10
100 x 6
115 - 10 sets of 3
note to self - do some pulling movement before the bench. Left shoulder bugging me but better activation and some foam rolling will hopefully help. Also seem to flare my right elbow more so gonna try make them more even.
Thumbless pullups:
5 x 12
Cable row:
150 lbs x 12
150 lbs x 12
150 lbs x 12
150 lbs x 12
Band facepulls (not high low):
4 x 20
purple
Hammer curls:
25 x 12
20 x 12
20 x 12
20 x 12
better feeling going lighter
Pause OHP:
60 x 8
60 x 8
60 x 8
80 x 3 unpaused
last set was just to beat my bro since he got 2 reps lmao
Going easy on the accessories just because it was day #3 in a row benching (cus i decided late to start) and just because the volume is so high.
Additional: figured out my back pain from squatting yesterday - hyperextending my thoracic on the way down so I'll implement a fix from monday onwards and hopefully it'll work
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Monday 26th 2018
Lower 1
Squat:
60 x 6
100 x 5
125 x 5
130 x 5
135 x 5
140 x 5
145 x 5
Pause squats:
132.5 x 4
132.5 x 4
132.5 x 4
132.5 x 4
Oly box squats:
140 x 5
150 x 5
155 x 5
160 x 5
Sumo deadlift:
60 x 5
100 x 3
120 x 3
140 x 3
150 x 3
150 x 3
150 x 3
playing with positions, really had some grinders when i was in wrong positions, think i've sorted out what works though
Incline bench:
60 x 8
90 x 6
105 - 6 sets of 6
not too bad
Back extension:
4 x 15
Felt really sluggish and weights felt heavy today, but working on form on all major lifts. today was a mental victory more than anything else
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You are pretty damn strong.
