Bench day
Bench Press
115kgx3
this felt REALLY heavy. No idea why 112.5kg felt easy as hell, then this 2.5kg increase felt so much harder. The second rep almost didn't make it lol, and the third was a struggle. Meh.
Incline Bench Press
90kgx7
80kgx6 back off set... wasn't feeling it at all, demotivated after my bench lol
HS Chest Press
70kgx10, x10, x5, 10 breaths between
Incline Cable Fly's
10kgx10, x9, x7, 10 breaths between
I like these. a lot a lot a lot. Going to do them more.
Cambered bar cable press down
25kgx10, x10, x10, 10 breaths between.
Then did some rope single arm press downs but I forgot what weights I used. Used the same RP technique as always though.
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Thread: UnknownOrigin's Workout Log
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02-13-2013, 02:33 PM #331
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02-16-2013, 02:36 PM #332
squat day
Squats
60kgx5
60kgx2
80kgx1
100kgx1
100kgx1 (wraps test, went well)
122.5kgx1
140kgx1
150kgx1
160kgx1
170kgx0 fail
170kgx0 fail
165kgx0 fail
Really don't want to log those 3 fails but its necessary to track progress. Basically if I didn't derp using my wraps I'd have got 170 - I spoke with Adam about it afterwards and he said that if I had a bit more speed I'd have got the lift - my descent was far too slow and I don't get any elasticity in the hole like I normally do. Looking at the 160 video it looks like I semi-paused it at the bottom... obviously not what wraps are for at all lol. So yes wraps are going to take some getting used to.
I'm uploading the 150 vid, the 160 vid, and the first 170 fail vid just so you can see what I mean. Also 165 at the end was pretty much a guaranteed fail given how tired I was, both mentally and physically. Oh well. Not going to let it get to me, just need to push on and re-attempt once I get used to the damn wraps lol.
150kg squat video
160kg squat video
170kg squat video - failed attempt
Any comments on those will be greatly appreciated guys, thanks.
Rest of the workout was as follows:
Leg curls
70kgx10, x10, x10, 10 breaths between sets
Leg extensions
80kgx10, x10, x8, 10 breaths between sets
Seated Leg Press
160kgx10, x10, x10, 10 breaths between set
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02-16-2013, 05:12 PM #333
I know you have that 170 in you man, there's still a few ways of working around getting used to wraps.
You did well regardless man, lifts are still ****ing strong for someone your weight, just progress further and look back at it and laugh next 1rm day"It is what you do with the knowledge that dictates who you are" - Xuaxace
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02-16-2013, 05:47 PM #334
huge squats, you definitely had the 170 in you. next time for sure
Elite Powerlifter
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02-17-2013, 02:16 AM #335
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02-17-2013, 07:28 AM #336
Bench day
Bench Press
115kgx3 - ok so my spotter SAID I got the 4th on my own but I don't believe it so I'm logging it as 3 until I get the 4th clean on my own
Smith machine incline @ 15 degrees
60kgx10, x10, x9, 10 breaths between sets
HS Chest Press
70kgx10, x10, x7, 10 breaths between sets
Incline cable fly's
10kgx10, x10, x9, 10 breaths between sets
Cable side raises
5kgx15 right, 15 left
5kgx15 right, 15 left
Cambered bar cable press down
27.5kgx10, x10, x8, 10 breaths between sets
Single arm rope press down
7.5kgx10, x7, x5, 10 breaths between sets - right arm
7.5kgx10, x10, x8, 10 breaths between sets - left arm
strong imbalance/10
All in all... good workout. Bar the bench... o well.
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02-18-2013, 10:20 AM #337
Deadlift day
200kgx2
Wanted a double, got a double. Probably could have pulled a third if I really wanted to lol. Will try for a triple next session :-) Video below
Also I was laughing/grinning at the end because one of the PT's who works at the gym that I know was watching me and he knew that I wanted this double badly lol... and it wasn't that hard like I said earlier... probably could have got a third.
inb4 OneDoesNotSimplyHold200kgAndSmile/Laugh.jpeg
Rest of the workout:
HS Lat pull down
90kgx10, x8, x6, 10 breaths between sets
HS Row - Palms facing down
40kgx10, x10, x10, right arm - 10 breaths between sets
40kgx10, x10, x10, left arm - 10 breaths between sets
easy lol, not used to this grip though.
Reverse cable fly's
7.5kgx12
7.5kgx10
Did some shrugs... not recording cuz idc about my shrugs strength lawl
Incline DB Curls
12kgx10, x6, x4, 10 breaths between sets
Standing EZ bar curls
30kgx8, x5, x3, 10 breaths between sets
Successful day was successful.
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02-20-2013, 01:55 PM #338
Squat day
Squats
145kgx5
Then did some practice with my wraps and just used 120kg for a few singles... then did a random high rep set (no wraps, just a belt):
100kgx20
Leg curls
70kgx10, x10, x9, 10 breaths between sets
Seated leg press
170kgx10, x10, x10, 10 breaths between sets
Leg extensions
80kgx10, x10, x7, x3, 10 breaths between sets
All in all a good day. Happy with the squats progress. Bench day tomorrow doe
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02-20-2013, 02:12 PM #339
****ing great work with those squats bro!
strong widowmaker, i need to be trying that soon!"It is what you do with the knowledge that dictates who you are" - Xuaxace
Exclusive AdiPower crew: AdamNW, Xuaxace
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My Log:
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Feel free to join!
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02-21-2013, 01:47 AM #340
Thanks man, fifth rep was touch and go right at the top but I was determined and I got it!
The 20 rep set killed. If my legs had "thoughts" so to speak this would have been them during the set:
reps 1-12: ok no biggie wtf is this paper weight
reps 12-15: ok guys getting a bit tired here
reps 15-17: hugh what r u doin, hugh... stahp!!
reps 17-20: OEIFHEWOFIGHEWGOWEIHGEWPGH
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02-21-2013, 04:35 AM #341
- Join Date: Mar 2009
- Location: Melbourne, Victoria, Australia
- Age: 32
- Posts: 13,371
- Rep Power: 12585
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02-21-2013, 03:22 PM #342
Yes, I like high rep squats though, it has nice carry over to low rep work I feel. Suppose it gets a bit of hypertrophiezzzz in der too.
The wraps are good but they slowed my negatives down way too much on the heavier weights (see 160kg video up there somewhere^^).
Once I can learn to use the stretch reflex to my advantage I will have 170kg squat in me, I'm sure of it.
Or I'll just work up to 160kg for reps without wraps and I should have 170kg in me without wraps then. I'm making sure I do not become reliant on the wraps for my working sets, only using them to help my max efforts. But they do take a lot of getting used to.
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02-21-2013, 03:25 PM #343
Bench Day
Bench Press
115kgx2
failed third rep. No idea wtf is going on. Might have to reset to 110kg and work my way back up
Incline Smith Machine - 15 degree incline
70kgx10, x9, x4, 10 breaths between sets
HS Chest Press
75kgx10, x6, x5, 10 breaths between sets
Incline Cable Fly's
12.5kg each side x10, x5, x4, 10 breaths between sets
Did some lateral raises but forgot to record. o well.
Cambered bar cable press down
27.5kgx10, x10, x10, 10 breaths between sets
V bar press down
20kgx10, x10, x10, 10 breaths between sets
I like the v-bar, feel it a lot in my tri's.
Sucky bench day really, hopefully my deadlifts tomorrow will be good. Aiming for 200kgx3 reps :-)
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02-22-2013, 12:40 PM #344
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02-22-2013, 04:30 PM #345
Deadlift day
200kgx3
yay for me... zzzz going to pull 220kg soon for a 1RM
HS Lat pull downs
90kgx10, x10, x5, 10 breaths between sets
HS row - palms facing down
45kgx10, x10, x10, right arm, 10 breaths between
45kgx10, x10, x10, left arm, ^ ^ ^ ^ ^ ^ ^ ^ ^
Then some shrugs on the shoulder press machine... didn't log though cause its an improvisation exercise
Reverse cable fly
7.5kgx12
7.5kgx10
Incline DB curls
12kgx10, x8, x5,
EZ Bar curl
30kgx10, x5, x4,
then some abs rest paused for lulz.
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02-23-2013, 03:45 AM #346
Might start updating this log with more general stuffs so its not too boring to read workouts over and over.
If I can get into the habit of using it, I'll use MFP daily and post the totals on here too. Other than diet I'll log whatever really.
Its also been snowing here in the UK over night. Which is annoying as hell.
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02-23-2013, 07:02 AM #347
- Join Date: Mar 2009
- Location: Melbourne, Victoria, Australia
- Age: 32
- Posts: 13,371
- Rep Power: 12585
must be exciting to be so close to a 5 plate deadlift! I don't even know the 4 plate feel haha. Nicely done.
Same thing happaned to me when benching 115 last week. got 2 reps (almsot 3) and then struggled getting a single few days after... Hopefully it was just a bad day, that is what I like about 5/3/1 though, after the 1 day, back to 5 rep day, a bit like a deload."Do not subordinate fundamental principles to minor details."
Physiotherapy instagram
https://www.instagram.com/dayyan.physio/
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02-23-2013, 08:38 AM #348
I think once i can pull 200kg for 5 reps I have 220kg. I might even have it now. I pulled 212.5kg when I was doing 190kg for reps IIRC. So hopefully 220-225kg is within reach soon, if not now.
Yeah but you've had injuries etc, and your squat completely dominates mine...
Yeah Im probably going to reset to 110kg to be honest, because 115kg is just driving me insane lol. I've been trying at it for ages now. So if I reset to 110kg and work my way up to 6 or 7 reps I should be ok. Bench has always been my weakest lift though tbh
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02-24-2013, 11:41 AM #349
Squat day
147.5kgx5
Felt easy, last rep was a bit slow though.
130kgx1 with wraps for practice. I'm getting used to the wraps thats for sure :-)
105kgx10. Bitched out of the 20 rep set. Was just really tired
Leg curls
70kgx12
75kgx10
75kgx6
Leg extensions
80kgx10
80kgx10
Held each of those at the top for a good second or two, just for a bit of squeeze etc.
Leg press machine was broken of peace. Had to use a crappy hammer strength one so I just did:
200kgx15
Yes I've dumped off rest paused for a while. Just fancy changing it up really. The rest pause has definitely helped my "straight set" strength doe.
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02-25-2013, 05:28 AM #350
Bench day - deload
Bench Press
100kgx9
meh probably could have grinded a tenth but I wanted to take it easy. Going to just go back to 110kg next session and try and build past 115kg the stupid weoighwgg.
Incline DB Press
34kgx10
36kgx10
40kgx7
These felt awkward having not done them in ages.
HS chest press
80kgx8
60kgx10
60kgx15
40kgx15 bottom 1/2 of ROM for lulz
Cable side raises
5kgx10
5kgx10
zzzz
V bar press down
25kgx10
25kgx10
25kgx10
cambered bar press down
20kgx15
25kgx10
25kgx10
Nothing much to talk about really. Boring workout lol. Burn in the tri's and chest was nice doe.
Back to school tomorrow, CBFA
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02-26-2013, 11:28 PM #351
Deadlifts
200kgx4 PR
Form wont have been perfect but 0 fkz given, I've been fine so far.
Thinking however of switching up my routine so one pull day I do speed pulls, and the next day I do a heavier 3-5 set.
Thoughts?
Just to take a bit of stress off my body lol as I've been doing heavy deads 2x a week for a while. I know it wont happen but I just don't want my strength to go down by reducing it to 1x a week. w/e
gotta go to school so can't log the rest of the back workout, but it was very plain lol, nothing amazing. Just got a nice pump lol
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02-27-2013, 02:15 AM #352
just to reassure you, it won't.
i think it's a fine idea to drop it down to heavy deadlift once a week and do speed pulls the other.
Other option i would say is doing TnG deads once per week and deadlift from a stop the other. tng is a lot less taxing on the CNS and has it's other benefits (better for hypertrophic purposes too).
Up to you though man, whichever you feel to be best. doing speed work the other day won't make you not progress though"It is what you do with the knowledge that dictates who you are" - Xuaxace
Exclusive AdiPower crew: AdamNW, Xuaxace
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My Log:
http://forum.bodybuilding.com/showthread.php?t=142078571&p=827696231#post827696231
Feel free to join!
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02-27-2013, 03:15 AM #353
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02-27-2013, 03:22 AM #354
speed work is thought to have it's benefits (including recruitment of faster twitch fibres, etc.) so i don't see how it would do anything but help.
it's generally done with higher volume though, i.e. 6-10 sets x 3 reps
i would go 6 x 3, are you gonna tng or reset it man?"It is what you do with the knowledge that dictates who you are" - Xuaxace
Exclusive AdiPower crew: AdamNW, Xuaxace
★★★TBB FB Chat Crew★★★
My Log:
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Feel free to join!
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02-27-2013, 09:45 AM #355
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02-27-2013, 10:08 AM #356
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02-28-2013, 10:30 AM #357
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02-28-2013, 10:35 AM #358
Squat day
150kgx4
so close to getting a fifth, I only just missed it. Will try and get 5 next workout instead of jumping into 152.5 lol. But I might also max out next workout not sure.
If I get can 150kgx4 I should be able to get 160x1, then maybe 170kg with wraps. idk.
Wrap work single set
140kgx1
TBH I did this like 2 minutes after my top set which was dumb lol, felt tired as hell so the rep didn't move quickly at all, but o well.
Then finished off squats with
105kgx15
Leg extensions with a 2 second hold at the top
80kgx12
80kgx11
Leg curls with a 2 second squeeeeeeze
50kgx15
60kgx15
60kgx8 lol
Seated leg press
170kgx15
180kgx8 :/
Legs felt pumped as hell. Walking down the stairs was interesting. Happy with how the squats went doe. Ish.
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03-01-2013, 02:52 AM #359
dafuq strong squatting hugh!
i just realised the response i made to your last question didn't post.. but a lower rest time will be better. 2 minutes is more than enough, the weight will fly up.
TnG is more purposeful in a hypertrophic sense in my opinion, i.e. better for hypertrophy due to the greater TUT.
also it's a lot less strain on the CNS
but that is your choice mayne"It is what you do with the knowledge that dictates who you are" - Xuaxace
Exclusive AdiPower crew: AdamNW, Xuaxace
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My Log:
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Feel free to join!
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03-01-2013, 10:40 AM #360
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