Squat:
170kg x1
180kg x1
170kg x1
170kg x1
Bench Press:
130kg x1
127.5kg x1
127.5kg x1
Barbell Rows:
75kg x10
75kg x10
75kg x10
75kg x10
This will be my last heavy squat and bench until I test next week. Everything felt good, both lifts at around 8RPE. The 130kg bench had a good 1-2 second pause on the chest and then flew up, no grinding.
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Thread: Strong, Stronger, Strongerer
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05-06-2018, 10:14 PM #121
7-5-2018
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05-07-2018, 10:23 PM #122
8-5-2018
Deadlift:
200kg x2
200kg x2
200kg x2
3 Count Pause Bench:
110kg x3
110kg x3
110kg x3
110kg x3
Fat Grip Seated Seated Rows:
70kg x10
70kg x10
70kg x10
70kg x10
70kg x10
70kg x10
Front Plate Raises:
10kg x100 total reps
Deadlifts are feeling good for the first time. Being able to hit 200kg x2 and having some in the tank gives me confidence for next week. My last rep I held at lockout for 10secs and then gently lowered to the floor. Focused on staying in a good position for the eccentric, as if I'm trying to set the weight down as quiet as possible.
Pause Bench - I'm fairly certain ive never tried 110kg for a 3 count pause before, and it felt easy. If anyone is struggling with a weakpoint off their chest, I highly recommend long pause bench press. It has helped me a lot.
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05-09-2018, 09:42 PM #123
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05-10-2018, 09:14 PM #124
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05-10-2018, 09:21 PM #125
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05-13-2018, 10:10 PM #126
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05-16-2018, 09:49 PM #127
17-5-2018
TEST DAY
Squat:
182.5kg x1
192.5kg x1 <--------- PR!!!!!!
200kg x1 <-------------------------------------PR!!!!!
Bench Press:
125kg x1
132.5kg x1
140kg x1 <------------------PR!!!!!! Kind of.......
Deadlift:
212kg x1
222.5kg x1 <----------- PR!!!!!!!!
230kg x1 <----------------------------------PR!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
PRs all around! The 200kg squat felt so heavy but actually moved pretty well. Really happy to finally hit this milestone. The 140kg bench is a kind of PR, I hit it about a year and a half ago and then stopped benching so its good to be back. Moved really easy. Lowered under control, paused 1sec, pressed. 142.5kg was probably there. and finally.............
deadlifts.......
Holy **** I was so exhausted by the time I got to DL. 212.5kg moved ok, Ive come to the conclusion that anything over 210kg just feels heavy, so I just have to be confident. 222.5kg was just a small chip to my old PR of 220kg, felt heavy but wasn't as hard as I expected. So figured my last attempt would be 230kg. God damn, Got it off the floor and knew if I kept my form tight I could get it. tiny bit of a hitch at the top (I think) but locked it out, held for about 5 secs, put it down. So happy to finally break the 500lb/227kg mark.
TLDR:
Squat: 200kg (+10kg PR)
Bench Press: 140kg (+5kg PR)
Deadlift 230kg (+10kg PR)Last edited by NomadicApe; 05-17-2018 at 06:18 AM.
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05-20-2018, 10:42 PM #128
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05-21-2018, 09:26 PM #129
22-5-2018
Deadlift:
172.5kg x5
172.5kg x5
172.5kg x5
172.5kg x5
172.5kg x5
3-Count Pause Bench:
107.5kg x3
107.5kg x3
107.5kg x3
107.5kg x3
Front Squat:
60kg x8
60kg x8
60kg x8
Pull Ups:
BW x10
BW x10
BW x10
BW x10
BW x10
I'm starting my Front Squats really light since it is a new movement that I don't have much skill of, plus I'm not used to doing three squat variations a week (usually just two). I'm also using straps in the front rack position, I find it too uncomfortable on my wrists and I don't really care too much about being great at front squats, I'm using them as an accessory to build up my back squat.
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05-23-2018, 09:32 PM #130
24-5-2018
Pause Squat:
142.5kg x4
142.5kg x4
142.5kg x4
142.5kg x4
Touch n Go Bench:
90kg x9
90kg x9
90kg x9
90kg x9
Wide Grip Bench:
80kg x8
80kg x8
80kg x8
Chest Supported DB Rows:
25kg x20
25kg x20
25kg x20
20kg x20
Facepulls:
35kg x50
Three new-ish exercises for me today:
1. TnG Bench. I'm using this as a 'light' bench day today to get some hypertrophy work and get a pump. I need to build some more mass in order to bench more.
2. Wide Grip Bench. Never tried this before so I kept it very light. My plan was 3x8 at 8RPE but honestly it was mostly at a 7RPE in order to get used to the movement.
3. Chest Supported DB Rows. My gym doesn't have any kind of chest supported row machine, and I'm bored of always doing the seated rows. Used 2 dumbells and lay chest down on a bench set at an incline. These worked great for getting a pump, really felt it in my lats and upper back.
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05-24-2018, 10:27 PM #131
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05-27-2018, 10:00 PM #132
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05-28-2018, 10:30 PM #133
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05-30-2018, 10:44 PM #134
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05-31-2018, 09:41 PM #135
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06-03-2018, 10:30 PM #136
4-6-2018
Squat:
155kg x5
155kg x5
155kg x5
155kg x5
155kg x5
Bench Press:
112.5kg x5
112.5kg x5
112.5kg x5
112.5kg x5
112.5kg x5
Overhead Press:
57.5kg x8
57.5kg x8
57.5kg x8
Hyperextensions:
35kg x15
35kg x15
35kg x15
35kg x15
DB Lateral Raises:
8kg x20
8kg x20
Today felt ok, but something was certainly a little off. Squats felt pretty easy I wasn't dying between sets. However on my fifth set on the last rep I rushed it too fast, my left arm moved slightly and I definitely felt a 'pop' just below my elbow in my forearm. No pain or discomfort, but certainly a little unnerving. Bench felt a little heavy but speed never decreased.
Ive switched out rows to Hyperextensions for my back accessory today, I want to do a little bit more lower back work, since my deadlift is the slowest to progress. Ive changed my upper back accessory to:
Monday: Hyperextensions
Tuesday: Horizontal Pull
Thursday: Vertical Pull
Friday: Horizontal Pull
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06-04-2018, 10:22 PM #137
5-6-2018
Deadlift:
185kg x5
185kg x5
185kg x5
185kg x5
185kg x5
3-Count Pause Bench:
110kg x3
110kg x3
110kg x3
110kg x3
Front Squat:
70kg x8
70kg x8
70kg x8
2-Arm DB Row:
25kg x15
25kg x15
25kg x15
25kg x15
My deadlifts with 185kg 5x5 is probably the easiest that has ever felt, not once did I feel exhausted or felt the need to have extra long rest between the last sets. Last set of 5 was probably around a 8.5 RPE. Thankfully my elbow/forearm problem was not a cause for concern, no pain or aching at all.
3-count pause bench. So last week I felt a small 'twinge' in my left shoulder and its continuing to ache. yesterday wasn't a problem, but today I really felt it. The weight didn't feel to heavy but my shoulder is definitely a distraction. I might change things up a bit and switch from benching 4x a week to 3x like I was in the previous cycle.
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06-06-2018, 10:03 PM #138
7-6-2018
Squat:
150kg x3
150kg x3
150kg x3
150kg x3
150kg x3
Bench Press:
105kg x3
105kg x3
105kg x3
105kg x3
105kg x3
Pause Deadlift:
172.5kg x3
172.5kg x3
172.5kg x3
172.5kg x3
Pull Ups:
BW x10
BW x10
BW x10
BW x10
So changing things around a bit with my program. My Day 1 and 2 haven't changed at all, though ive decided no more front squats on day 2, and in its place ill be doing some extra tricep hypertrophy stuff. Day 3 and 4 will be medium intensity day and a hypertrophy day respectively. Both days will have some sort of Squat, Bench and Deadlift variation. Today was Day 3, doing sets of 3 on all main lifts, nothing too heavy, just keeping form correct and pushing hard.
For those interested, this layout is loosely (oh so very loosely) based on the intermediate powerlifting program Eric Helms put out. 2 Strength days, 1 Power/medium intensity days and 1 hypertrophy day.
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06-07-2018, 10:08 PM #139
8-6-2018
Squat:
135kg x9
135kg x9
135kg x9
Bench Press:
95kg x9
95kg x9
95kg x9
95kg x9
RDL:
120kg x9
120kg x9
120kg x9
2-Arm DB Rows:
25kg x20
25kg x20
25kg x20
25kg x20
DB Lateral Raises:
9kg x20
9kg x20
Tricep Cable Pushdowns:
60kg x20
60kg x20
DB Hammer Curls:
10kg x20
10kg x20
Not done anything resembling hypertrophy focused work in months (haven't squatted over 5 reps since February) so doing all 9 rep sets is a killer. I'm using around 65-67% for Sq and BP, and on Bench I need about 2 mins rest and I'm totally fresh, but the squats I just feel awful. Nothing went above a 9RPE though. However it is fun to bro out at the end and get a pump on.Last edited by NomadicApe; 06-07-2018 at 10:14 PM.
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06-08-2018, 12:07 AM #140
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06-08-2018, 06:32 AM #141
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06-08-2018, 06:49 AM #142
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06-14-2018, 08:16 PM #143
This week has been pretty awful. I had a slight cold on Sunday (thank you parents for sending your ill students to my class) but on Monday it was 100x worse. Felt like I had been hit by a bus, so spent Monday to Wednesday at home, felt better yesterday and today, but figured I may as well rest until I'm 100%.
This is actually not as bad as it could have been since ive been needing to Deload for a while, and ive got a few aches and pains in my leg, shoulder, elbow. By keeping me out of the gym this has given me an excuse to really rest my body. Hopefully come back next week and start a new training cycle.
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06-17-2018, 10:15 PM #144
18-6-2018
Squat:
155kg x5
155kg x5
155kg x5
155kg x5
Bench Press:
112.5kg x5
112.5kg x5
112.5kg x5
112.5kg x5
112.5kg x5
DB Shoulder Press 0-0-4
20kg x10
20kg x10
20kg x10
Facepulls:
40kg x30
40kg x30
40kg x30
Well I'm back in the gym this week and I'm feeling ok. Shoulder feels much better. I was going to Overhead press but I switched it with DB press. I feel like doing the movement slower feels much better on my shoulder, whereas using a barbell I still get an ache in my shoulder. Using DB's lets me change the range of motion and I'm not able to go as heavy.
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06-18-2018, 11:29 PM #145
19-6-2018
Deadlift:
185kg x5
185kg x5
185kg x5
Close Grip Bench Press:
100kg x6
100kg x6
100kg x6
100kg x6
Fat Grip Seated Rows:
65kg x10
65kg x10
65kg x10
65kg x10
65kg x10
Tricep Skull Crushers:
40kg x20
40kg x20
40kg x20
DB Lateral Raises:
7kg x30
Deadlifts flew up, Close Grip Bench felt a little slow today, Skull crushers kicked my ass and therefore will be a staple of my program for the next few weeks.
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06-20-2018, 10:10 PM #146
21-6-2018
Squat:
150kg x3
150kg x3
150kg x3
150kg x3
150kg x3
Bench Press:
105kg x3
105kg x3
105kg x3
105kg x3
105kg x3
105kg x3
Pause Deadlifts:
170kg x3
170kg x3
170kg x3
170kg x3
Pull Ups:
BW x10
BW x10
BW x10
BW x10
BW x10
Nothing too hard or taxing today, everything moved fast. I moved to a new gym today. Its still another commercial gym since China has zero Powerlifting/Strength gyms as far as I can tell, at least not in my city. However I train in the mornings at 9:30-ish and this place is completely empty. Its amazing.
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06-21-2018, 09:50 PM #147
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06-24-2018, 10:01 PM #148
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06-25-2018, 10:11 PM #149
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06-28-2018, 01:55 AM #150
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