The Recovery - SydTheKid's Log

[SydTheKid]

Holy crap decent weight indeed. Those deads looked awesome! And three sets must have been brutal. Curious how long that session took you if you know and what your warmup looked like.

Yeah could definitely tell you were hesitant on depth. Can you not set them lower? I always feel timid when not using spotters.

Thanks bruh, I usually find first set is the toughest cause I'm not fully warmed up haha. Those deads lasted around 40-50 min. Usually rest 5-10 min per working set.

Warm ups look like this, 1 plates x 5, 2 plates x 5, 3 plates x 3, 4 plates x 1, 4 plates + 10kg (440lb) x 1, then working sets 3 x 466 x 6.

Yeah next time I'll set them lower, but in this particular instance, I raged quit, and just threw them off lol.

Standing OHP
3 x 60kg (132) x 9 last set drop set 40kg (88) x 4

Fat Bar Pullups
4 x body weight x 8

Barbell Curls superset with Hammer Curls
2 x 40kg x 7/20kg x 4

Goal was around 4k OHP volume, the 3 x 132 x 9, got me just under, so the last set I had to drop to 50kg x 4 reps to get there, thought I put on 50kg, but ended up doing 40kg x 4, not a big deal, just splitting hairs there.

Good grip workout on the fat bar at school for the workouts.

Finished off with some stretching.

Gonna finishing off the bench volume tomorrow along with some triceps, then on Thursday finish off the squat volume and that would end the training for the week.

Boom.

[SydTheKid]

Bench Press
2 x 110kg (242) x 4
87kg (191) x 15

Tricep Pushdowns
65 x 10
72.5 x 8
80 x 6 dropset 65 x 4

Goal was 4,800lb bench volume, I wanted to do 5 x 240 x 4, did a couple sets, weight felt heavy AF, so blasted out 190 for 15 to equate for volume. Real good muscular endurance lol.

Tomorrow is 6,030lb squat volume, then I am done training for the week boom.

[SydTheKid]

Squats
7 x 430 x 2

GHR
3 x body weight x 10

Did these on Thursday and they felt great; hit the 6k volume as well. Back has been feeling great recently as well. Went to the chiropractor yesterday and he cracked me up nice again, boom.



Video on 6th set, looked and felt smooth.

Next weeks goals are:

8,800lb squat volume and 13,200lb deadlift volume (22k total, 40/60).

6,800lb bench volume and 10,200lb OHP volume (17k total, 40/60).

That's a ridiculous amount of OHP volume to do, so what my buddy does on those high volume weeks is allocate some towards shrugs, so I'll probably do that LOL.

[THErunCMD]

I think my insurance covers chiro visits, I should look into that. Glad it's working well for you. Nice squatting, even if you were doing it with no safeties :P.

Really good volume on the GHRs afterwards. Hammies must have been tired.

[SydTheKid]

I think my insurance covers chiro visits, I should look into that. Glad it's working well for you. Nice squatting, even if you were doing it with no safeties :P.

Really good volume on the GHRs afterwards. Hammies must have been tired.

I'd recommend it, go for it, doesn't hurt that much good eye on the lack of safeties ha.

x2, hence I took the next couple days off.

Deadlifts
440 x 5
440 x 10 PR recovery

Bench Press
3 x 210 x 7

First set of deads felt heavy AF. 2nd set threw on some tunes, got that camera going and banged out some cardio reps. I believe thats a 10RM recovery PR just cause I barely lift above 7 reps on deads LOL.

Total deadlift volume 6,600lb, 6,600lb remaining for Thursday.

Benching was good as well, 4,410lb completed, 2,390lb remaining.

Back is feeling great, no problems, woohoo. Left pec felt good, but aggravated it again on AMRAP for deads, got to find a balance here.

Tomorrow I'll do all the squat volume. I am thinking 5 x 440 x 2, then 315 x 13, well see.



real quick lockouts, felt great, last rep felt way harder then it looked.

[SydTheKid]

Squats
5 x 440 x 2
308 x 13

Chinups
2 x body weight x 8

Squats felt great today, real easy, was real caffinated, had a medium and small black coffee preworkout (usually just have a medium).

Back feeling great still woot. Finished all the volume with that dropset, was great cardio.

Did some chinups with my buddy after that then finished off with some lower-body stretching.

Tomorrow I'll try knocking off some of that 10,200lb shoulder press volume LOL .



Last set above, real easy. I chirp myself after first rep saying get lower, so then I do hehe.

[SydTheKid]

Standing OHP
8 x 65kg (143) x 5

Reverse Barbell Curls
3 x 25kg x 8

Lots of sets today to knock off a bunch of OHP volume; weights felt good, 5,720lb total volume, 4,480lb remaining.

Did some stretching after, feeling great, Boom.

[SydTheKid]

Yesterdays workout

Bench Press
110kg (243) x 5
110kg (243) x 4
110kg (243) x 1

Was a really busy day yesterday, my lab is on the 4th floor, gym is on the 3rd floor, literally walked down the stairs, and did these in like 5 min and left. Goal was 2 x 240 x 5, but arguably didn't rest long enough. Regardless, 2.4k bench volume done.

Deadlifts
7 x 220kg (485) x 2

Did these this morning, I was suppose to do 7 x 470 x 2 to get to 6.6k volume; was real rushed this morning as well, so I loaded the wrong weight haha (4 x 25kg per side) and realized this 5 sets in; weights felt heavy, but banged through it regardless!

Didn't finish OHP volume this week, which is fine, cause its high AF, so I'll be lenient there.

Gonna rest Fri-Sat.

Next weeks goals are:

4,600lb squat volume and 18,400lb deadlift volume (23k total 20/80).

3,600lb bench volume and 14,400lb OHP volume (18k total 20/80).

LOL at OHP volume. I'll figure out a strategy to distribute some of this OHP towards benching haha.

[SydTheKid]

Deadlifts
3 x 207kg (455) x 7

Standing OHP
3 x 60kg (132) x 8

Reverse Barbell Curls
3 x 40kg (88) x 5

Great workout today; 455 was coming up quick; anything after 5 reps for deads is huge cardio haha, panting like a champion after the set.



Last set, felt good, great cardio.

Total deadlift volume: 9,555lb, 8,845lb remaining for Thursday.

Shoulder head pressing was good as well, 1 plate feeling light again yay.

Total volume 3,240lb, 11,160lb remaining LOL.

Tomorrow I'll squat and bench press.

[SydTheKid]

Squats
210kg (418) x 6
210kg (418) x 5

Bench Press
2 x 100kg (220) x 8

Pull-ups
3 x body weight x 10

Great workout today, squats improving weekly again, back feeling great no issues. Completed both squat and bench volume, yay.

Finished off with some stretching.

Busy day tomorrow, presentations and meetings, so we will see if I have time to train later on in the afternoon/evening.

[SydTheKid]

Standing OHP
6 x 80kg (176) x 2
60kg (132) x 8
60kg (132) x 10

Dumbbell Shrugs
3 x 50kg (110) x 10

Shoulder pressing today, weights felt great here. What I decided to do was do some dumbbell shrugs to knock off the tremendous amount of shoulder press volume.

Total shoulder press volume 4,490lb + dumbbell shrug volume 6,600lb (220 x 30); total volume 11,090lb; completed it ftw.

Deadlifts tomorrow: 8,845lb remaining remaining. boom.

[THErunCMD]

jelly of your strength all around. I'd love to be killing 60kg/135lb for 10 reps.