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DB bench
100s x 9, 8, 7, 7
Pendlay
225 x 10, 10, 8, 6
OHP
135 x 12, 12, 10, 8
Pulldown HS machine
220 x 12, 10, 10, 8
Bike 20 min.
Press is coming back up nicely as shoulder seems to be healing. Bench has dropped a little bit but no worries.
[youtube]0MmRgxMHzGU[/youtube]
[youtube]IOc-d4gDc7U[/youtube]
Squat
315 x 10
320 x 3, 3, 3, 3, 3 with 1 min. rest between sets.
DL pause
355 x 7
350 x 7, 5
Calf machine
360 x 14, 12, 10
Nothing new on squats. I did this same weight last cycle and then got sick 2 weeks later, had to start over. Disappointed with DL, but whatever.
[youtube]T9HNZRdlxWs[/youtube]
[youtube]ojdIQLS3yJo[/youtube]
[youtube]LyLAFPOSzUs[/youtube]
DB bench
100s x 10, 9, 8, 6
Pendlay
230 x 10, 8, 8
OHP
145 x 10, 8, 7
Pulldown HS machine
230 x 10, 8, 7
Facepulls
57.5 x 12, 12
Bike 20 min.
[youtube]BCHr4qHNJi4[/youtube]
[youtube]NPcEBrIyl5g[/youtube]
Impressive work as always pal
[QUOTE=Ben0090;1575627611]Impressive work as always pal[/QUOTE]
Thanks for following mate.
Squat
320 x 10
310 x 10 sets of 3 reps with 60 seconds between sets. I'll never get tired of saying this after this workout: F*king hell.
RDL
275 x 8, 8, 8
GHR
bw x 12, 11, 8
Calf machine
360 x 12, 10, 10
Felt stronger on GHR but I often feel the tendons grinding behind my right knee. RDL form looks off, maybe I was just tired after volume squats. Seems I break at the knees too early and I don't punch my glutes through or stand tall at the top. In any case, happy about squats, after being finished with them. This day always gives me butterflies in my stomach.
[youtube]yDvL0clBC9k[/youtube]
[youtube]7O_gaMqSpgs[/youtube]
DB bench
100s x 9, 8, 4
Pendlay
230 x 10, 8, 8
OHP
145 x 8, 9, 6
Pulldown HS machine
0 x 0, 0, 0
Bike 20 min.
Better than nothing but definitely suboptimal workout. Still tired from squats yesterday? Completely skipped vertical pull.
Squat
340 x 6, 5, 4
DL
380 x 5, 4
Calf machine
360 x 12, 12, 10
Bike 20 min.
[youtube]C7kZ9lq7DY0[/youtube]
DB bench
95s x 8, 8, 8, 7
Pendlay
250 x 6, 6, 6
OHP
160 x 6, 6, 4
Pulldown HS machine
250 x 6, 6, 6
Bench goin' nowhereee
[youtube]CntVzaqn9kU[/youtube]
[youtube]ODiJArHGf-Q[/youtube]
Squat
345 x 4
DL pause
345 x 8
Calf raise machine
360 x 8, 11, 8
Not strong at all on squats, don't know why. DL felt good.
[youtube]M_6H4tNTvG0[/youtube]
DB bench
95s x 8, 8, 8
Pendlay
250 x 6, 6, 6
OHP
160 x 5
150 x 5
140 x 5
Pulldown HS machine
0 x 0, 0, 0
Bike 20 min.
I know it was a bad idea to skip the vertical pull again but I just wasn't feeling it today.
strong stuff m8, especially ohp
[QUOTE=sooby;1576478321]strong stuff m8, especially ohp[/QUOTE]
Sometimes, man. Wish it were more consistent.
Thanks.
Squat
350 x 3
355 x 3
360 x 3
RDL
315 x 6, 6
Leg extensions
100 x 10, 10, 10
GHR
bw x 12, 10, 10
Calf raise machine
360 x 12, 10, 10
Bike 20 min.
Good workout, was surprised. Didn't know what to expect today since last few workouts were barley there. Confidence booster today, which I need because next week is peak on squat and DL.
[youtube]SQnt52rVUzI[/youtube]
[youtube]4F7_lVuj538[/youtube]
DB bench
95s x 10, 10, 10
Incline DB bench
70s x 8, 8, 10
Pendlay
230 x 10, 10, 8
Pulldown HS machine
235 x 8, 6
230 x 6
Lateral raises
25s x 10, 8
Barbell curl
50 x 12
60 x 8, 8
Skullcrushers Z-bar
70 x 12, 10, 10
Giving my shoulder a rest from OHP. That vertical angle seems to keep the problem persistent. Maybe I will keep it every other workout or once a week, because I really like that lift and don't want to lose it. Did some volume just to feel a pump.
Squat
360 x 3
375 x 2
DL
395 x 3
405 x fail
RDL
320 x 10
Not lookin' good for peak next week. Squat was tough, and DL just wasn't there. Lowered max on DL so will see how that goes.
New program: Kizen Infinite Off-Season
Started with day 2 (upper) because I haven't trained upper in a week. Will do day 1 tomorrow then will follow the program's schedule.
Facepulls
15 x 30
20 x 30
25 x 30
BB bench
155 x 5, 5, 5
155 x amrap = 21
DB incline
65s x 10, 10, 10
Pulldown HS machine
200 x 10, 10, 10
Skullcrushers
70 x 10, 10, 10
BB curl
50 x 10, 10, 10
Row machine 10 min. F*kn-A that **** is hard on a noob. Didn't bike because the a/c was out in the cardio room, and the weightroom has decent circulation even though it's basically outdoors. These Thailand summers roast and bake ya.
Need to get used to RPE but I understand the basic idea, it doesn't seem too complicated. Amrap bench put my 1RM at 348 by the program's calculator, I find that impossible to believe. Sure that will calculate more accurately once I get up to more challenging weight.
Shoulders, chest, and upper back feel great. Good start.
DL
295 x 5, 5, 5
295 x amrap = 12
Squat
275 x 10, 10, 10
GHR
bw x 10, 10, 10
Pendlay
205 x 10, 10, 10
Skipped planks at the gym, will do them tonight or tomorrow. This workout felt like it took forever, but less than 2 hours. Squats are rough after DL.
[QUOTE=ECGordyn;1577323541]DL
295 x 5, 5, 5
295 x amrap = 12
Squat
275 x 10, 10, 10
GHR
bw x 10, 10, 10
Pendlay
205 x 10, 10, 10
Skipped planks at the gym, will do them tonight or tomorrow. This workout felt like it took forever, but less than 2 hours. Squats are rough after DL.[/QUOTE]
it is rough haha. Wait till you get to 6 sets of DLs and 5 sets of squats. But honestly you get used to it after awhile. But I actually skipped most accessory work on week 3 because it was very brutal, especially when going for a true AMRAP to technical failure. I could have done it, but I would have been in the gym forever.
[QUOTE=sooby;1577349791]it is rough haha. Wait till you get to 6 sets of DLs and 5 sets of squats. But honestly you get used to it after awhile. But I actually skipped most accessory work on week 3 because it was very brutal, especially when going for a true AMRAP to technical failure. I could have done it, but I would have been in the gym forever.[/QUOTE]
Yeah I've got amrap squats to look forward to tomorrow. Squat rack in my gym is a bit of a hike from the toilet, but maybe I can barf out the window when I finish the amrap.
KIZEN week 1 day 3
Facepulls
20 x 30, 30, 30
OHP
120 x 5, 5, 5
120 x amrap = 14
BB bench
135 x 10, 10, 10
Pulldown
220 x 11, 11, 8
Skullcrushers
70 x 11, 11, 11
BB curl
50 x 11, 11, 11
Did OHP first. Couldn't see the reason for benching 3x10 before the main lift. Bailed on third set of pulldowns.
[youtube]q4KOqfpcsII[/youtube]
[QUOTE=ECGordyn;1577612071]KIZEN week 1 day 3
Facepulls
20 x 30, 30, 30
OHP
120 x 5, 5, 5
120 x amrap = 14
BB bench
135 x 10, 10, 10
Pulldown
220 x 11, 11, 8
Skullcrushers
70 x 11, 11, 11
BB curl
50 x 11, 11, 11
Did OHP first. Couldn't see the reason for benching 3x10 before the main lift. Bailed on third set of pulldowns.
[youtube]q4KOqfpcsII[/youtube][/QUOTE]
good choice, it's also what I did too. 14 reps on 120 is solid, at that point tho is when the tricep burn gets to ya lol
Squat
270 x 5, 5, 5
270 x 14 = amrap
DL pause
275 x 10, 10, 10
Leg extensions
100 x 10
90 x 10, 10
Leg curl
150 x 10, 10
140 x 10
Pendlay
205 x 11, 11, 11
I had a couple more squat reps in my legs, maybe even a 20-rep set, but my conditioning wasn't up for it. F*n gassed after pause deads, and by Pendlay I was hating the barbell. Rough stuff, I might be going too heavy on the accessories.
[youtube]09X7gLGDvv4[/youtube]
[youtube]zfOzOVzV594[/youtube]
That's a tough workout no matter how you look at it and even if your conditioning was up to par. Think of it as an exercise in mental toughness lol.
Think I did 14 reps of 235 on squat when I first started and man I was fuked up after lol. But still did my deficit DLs and other lifts. But solid stuff overall. Anything above 8 reps too me is when the metabolic and cardio fatigue starts creeping up on me
[QUOTE=sooby;1577680051]That's a tough workout no matter how you look at it and even if your conditioning was up to par. Think of it as an exercise in mental toughness lol.
Think I did 14 reps of 235 on squat when I first started and man I was fuked up after lol. But still did my deficit DLs and other lifts. But solid stuff overall. Anything above 8 reps too me is when the metabolic and cardio fatigue starts creeping up on me[/QUOTE]
Yeah f*cked up is the best way to describe it. Can't wait for 5x5 squats before amrap squats, then 3x10 pause deads.
When I ran Candy 6-week, there are 2 volume squat days like this: amrap 10 with about 85%, then 5 sets of 3 with 1 minute between sets, or 10 sets of 3 with 1 minute between. (5 sets on the first leg day, 10 sets on the second.) When all of those squats got above 300 lbs it f*n killed me. But on this program doing the amrap last is a similar challenge.
Facepulls
20 x 30, 30, 30
Bench
160 x 5, 5, 5, 5
160 x 18 = amrap
DB incline bench
65s x 10, 10, 10, 10
Pulldown HS machine
220 x 10, 10, 10
Skullcrushers
70 x 12, 12, 12
BB curl
50 x 12, 12, 12
Calf raise machine
360 x 8, 10, 10
No way I was doing these yesterday.
Bike 20 min.
[youtube]gv2GcNsX-IY[/youtube]
strong benching brah
next cycle you might want to consider perhaps upping the percentages slightly more IMO if you are hitting more than 15 reps on some of your lifts or are capable of it. I think it was 2.5% every cycle? Maybe try 5%. AMRAPs might be limited more by your cardio and ability to fight lactic acid burn rather than technical failure haha. But **** if you can hit 10-15 reps on your last week AMRAPs at 80%, I think that's pretty much a win for your first cycle.
[QUOTE=sooby;1577759111]strong benching brah
next cycle you might want to consider perhaps upping the percentages slightly more IMO if you are hitting more than 15 reps on some of your lifts or are capable of it. I think it was 2.5% every cycle? Maybe try 5%. AMRAPs might be limited more by your cardio and ability to fight lactic acid burn rather than technical failure haha. But **** if you can hit 10-15 reps on your last week AMRAPs at 80%, I think that's pretty much a win for your first cycle.[/QUOTE]
Thanks for that. I was actually thinking in the gym today about how to run the next cycle, so your advice looks solid. But too bad I can't lift for a week. I'll be traveling to see gf's family during this Thai holiday, and the two gyms in their small town will be closeddd. Shouldn't be a problem coming back to these numbers though.
[QUOTE=ECGordyn;1577769531]Thanks for that. I was actually thinking in the gym today about how to run the next cycle, so your advice looks solid. But too bad I can't lift for a week. I'll be traveling to see gf's family during this Thai holiday, and the two gyms in their small town will be closeddd. Shouldn't be a problem coming back to these numbers though.[/QUOTE]
You should be fine since you are crushing these weights, by the time you get to the last week of the cycle you should be back to full strength anyways, have a fun holiday!
DL
305 x 5, 5, 5, 5
305 x 12 = amrap
Squat
255 x 10, 10, 10, 10
Bike 15 min.
8 days since last workout. Pretty tired after this. Probably not enough food during the day. Lost some neural efficiency, so the weights felt a bit heavy. No worries, comin' back.
[youtube]gx6lm_lBnbI[/youtube]
[youtube]GdysnvnSBGg[/youtube]
Facepulls
20 x 30, 30, 30
Bench
175 x 5, 5, 5, 5
175 x 14 = amrap
DB incline press
60s x 10, 10, 10, 10
HS machine row
180 x 10
190 x 10
200 x 10
Pulldown HS machine
210 x 10, 10, 10
Skullcrushers
75 x 12, 10, 8
BB curl
50 x 12, 12, 12
Bike 20 min.
Raised my max for bench 15 lbs. Did machine row instead of Pendlay because hams, lower back, and quads are in shreds after yesterday. It wasn't so much the hard workout but the 8 days off before it. Rest tomorrow then amrap squats day after that, yay.
[youtube]f3NNtyys188[/youtube]
Squat
280 x 5, 5, 5, 5
280 x 12 = amrap
RDL
275 x 10, 10, 10, 10
Bike 20 min.
[youtube]dVywLh2cXII[/youtube]
Facepulls
20 x 30, 30, 30
OHP
125 x 5, 5, 5, 5
125 x 14 = amrap
Pendlay
205 x 10, 10, 10
Pulldown HS machine
200 x 10, 10, 10
Skullcrushers
75 x 12, 12, 10
DB curls
25s x 12, 12, 12
Not sure I like the way DB curls feel, clumsy. Barbell feels more strict and feels much better even if it doesn't allow for full supination. Pendlay wore me out. It shouldn't have because I've been doing it for ages so I think it's just the place for it in my new program. I remember the days when I could do 4x10 of 225, today 205 for 3x10 sapped all my juice.
[youtube]4VAEqOoJNOA[/youtube]
DL
315 x 5, 5, 5, 5, 5
315 x 13 = amrap
Squat
245 x 10, 10, 10, 10, 10
Bike 20 min.
245 squat felt light but at that volume it felt just about perfect. A little knee pain started in the third set, but it will be at least 3 days before I squat again, so hopefully it'll be better then.
[youtube]6VwQ6lXKgC0[/youtube]
Facepulls
20 x 30, 30, 30
Bench
180 x 5, 5, 5, 5, 5
180 x 17 = amrap
DB incline bench
60s x 10, 10, 10, 10, 10
Pendlay
205 x 10
185 x 10, 10
Pulldown HS machine
200 x 10, 10, 10
Skullcrushers
80 x 10, 10, 10
BB curl
60 x 10, 8, 8
Bodyweight 4:30 pm, 201 lbs.
Had a strong start today but that tapered down on the first set of Pendlay. Felt some weird tension in my lumbar during the set of 205, so dropped the weight. I might have been trying too hard to arch my back. Amrap squats tomorrow.
[youtube]0NVkqadjlKc[/youtube]
Squat
290 x 5 x 5
DL
350 x 5 x 5
Skipped amrap squats, just dgaf. DLs went ok.
strong bench amrap, looks like that vacation did you some good lol
Facepulls
20 x 30, 30, 15
OHP
130 x 5, 5, 5, 5, 5
130 x 13 = amrap
Bench
145 x 10, 10, 10, 10, 10
HS low row machine
180 x 10, 10, 10
HS pulldown machine
200 x 10, 10, 10
Skullcrushers
80 x 11, 11, 11
BB curl
60 x 8, 10, 12
[youtube]TG3AS7gBOfw[/youtube]
[QUOTE=sooby;1579219061]strong bench amrap, looks like that vacation did you some good lol[/QUOTE]
Hoping another trip this weekend helps in week 4.
Bench
185 x 5, 5, 5
185 x 15 = amrap
DB incline
70s x 10, 10, 10
Machine row wide grip
180 x 10, 10, 10
Pulldown machine
180 x 10, 10, 10
Skullcrushers
80 x 12, 12, 12
BB curl
60 x 12, 12, 8
DL
365 x 1, 1, 1, 3
Lifted at gf's gym because I didn't want too many days off this weekend. Barbells felt light so I loaded extra weight. Bench looks like 195 but it's probably 185. Did some DLs just to test the feel in the new gym.
[youtube]3y4f1HpF4Ss[/youtube]
Squat
300 x 5, 5, 5
300 x 10 = amrap
RDL
315 x 8, 8, 8
Bike 20 min.
Disappointed with squats. 300 felt like 330 a few months ago, though it's not the first time I've complained about that. Straps are going to sh*t, grip was slipping big time on RDL. Time to break out my spare pair.
[youtube]NqPSCtLA0Ps [/youtube]
[youtube]enP6ZiHcXAk[/YouTube]
strong stuff man, especially 3 plate RDLS
Facepulls
20 x 30, 30, 30
OHP
130 x 5, 5, 5
130 x 13 = amrap
Bench
145 x 10, 10, 10
Pendlay
205 x 10, 10, 10
HS one-arm pulldown
90 x 8
80 x 10, 10
Skullcrushers
85 x 10, 11, 10
BB curl
60 x 12, 10, 10
Goofed and did same weight as last week's OHP. Live and learn.
[youtube]moY0-FF0y-w[/youtube]
DL
325 x 5, 5, 5
325 x 10 = amrap
GHR
BW x 8, 8, 8
Calf raise machine
320 x 14, 10, 14
Last 2 reps of DL were ugly as fug, hitched them up my quads. Skipped squats, too tired or unmotivated or some other bullsh*t. In the process of changing jobs in a foreign country, and it's got me a bit stressed. Life is life.
[youtube]_OyMsUgMooo[/youtube]
Facepulls
20 x 30, 30, 30
Bench
195 x 5, 5, 5
195 x 14 = amrap
DB incline bench
65s x 10
70s x 10, 10
Pendlay
205 x 10
210 x 10, 10
Pulldown HS machine
180 x 10
190 x 10
200 x 10
Skullcrushers
85 x 12, 12, 12
BB curl
60 x 10, 12, 12
Bike 15 min.
New straps feel awesome, feels like I'm part of the bar. Pioneer fit all the way.
[youtube]ccViTwJrS7A[/youtube]
Squat
280 x 5, 5, 5
280 x 12 = amrap
RDL
315 x 10, 10, 12
Calf raise machine
320 x 14, 12, 12
[youtube]f800qZVSskY[/youtube]
[youtube]8GxfFNP5up0[/youtube]
beastly RDLs m8
OHP
135 x 5, 5, 5
135 x 13 = amrap
Bench
165 x 10, 10, 10
Pendlay
215 x 10, 10
Pulldown HS machine
200 x 10, 10, 10
Skullcrushers
85 x 12, 12, 12
BB curls
60 x 12, 12, 10
Just wasn't feeling it on Pendlays, only did 2 sets. Everything else went fine.
[youtube]fcZqies3Ozg[/youtube]
This looks like a program I'd love. I'm going to run this at some point in the next year and a half for sure. Mirin those pendlay rows and OHP amraps. Looking forward to more from this log!
[QUOTE=Millz12323;1580290961]This looks like a program I'd love. I'm going to run this at some point in the next year and a half for sure. Mirin those pendlay rows and OHP amraps. Looking forward to more from this log![/QUOTE]
Thanks mate, good to have you following. I'll get some recent Pendlay vids up sooner or later.