Not much going on this week.
Monday
Back accessories. No dl or squat, right glute and left knee were beat up.
Wednesday
Bench 265x10x5 sets
Finished with back and upper body accessories.
Thursday
Squat
405x5x5, joints are still beat up but getting better
Finished with back and legs accessories.
Wrote up the next 8-10 weeks of training. Got some rep and volume goals I want to hit.
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12-02-2016, 06:06 AM #3001
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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12-05-2016, 07:49 AM #3002
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12-05-2016, 08:03 PM #3003
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Deadlift
405x5x5
SSB Squat
295x5x5
Leg Curl
4x15
Rows
3x15
Lat Pulldown
3x15
First deadlift training since the meet. Just trying to get the bar moving fast again. Work capacity is low right now for the deadlift, hadn't done any reps or volume in a while.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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12-07-2016, 07:31 PM #3004
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Bench
275x10x4 sets
Felt good today, these moved fast. Wanted to do a 5th set but 40 reps at around 70% is more than enough.
Pullups
4x7
DB Bench
4x15
Rows
4x15
Dips
4x12
Curls
3x15My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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12-08-2016, 07:32 PM #3005
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Squat
420x5x5
Nice and fast. Breaking in some brand new wraps.
GHR
4x12
Leg Ext
5x15
Lat Pulldown
4x15
Left knee was pretty painful and tender after squats for some reason, so I didn't do my normal split squats after. I'd rather let it heal up so I can train SSB squats on Monday, which are more important than split squats I feel.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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12-12-2016, 07:16 AM #3006
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12-14-2016, 06:28 AM #3007
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Deadlift
425x5x5
Split Squats
12,12,12,20
Rows
3x15
Shiitty day. Glute was hurting so deadlifts weren't good. Then left knee was still painful so I couldn't do SSB squats. Overall my lower body is just really beat up right now. Some pain in my left groin too. I guess I haven't gotten enough rest since the meet which was almost a month ago. Lowering the frequency for the time being to squat 1x a week, and continuing deadlift 1x a week.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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12-15-2016, 06:33 AM #3008
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Bench
285x10x3 sets, rep and volume PR. Got out of groove on last set and almost lost it.
285x5x2 sets. paused
Pullups
4x7
DB Bench
3x15
Rows
3x15
Triceps
4x15
Bench is feeling pretty good right now. Goal is to build up to around 305-315x10.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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12-18-2016, 08:41 PM #3009
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Saturday
Squat (had to push back squats for 2 days due to work)
435x5x5
Split Squats
4x12
Lat Pulldown
4x15
GHR
4x10
Squats felt decent. Left knee feeling a little better, so maybe I'll do SSB squats again on Monday.
Sunday
Bench
295x5x3
DB OHP
3x12
Rows
3x15
Never really trained on a Sunday before so I just wanted to get the **** out of there. Cut the workout short cause I wasn't feeling it and I've been pushing my bench reps pretty hard on Wednesdays.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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12-19-2016, 07:10 PM #3010
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Deadlift
445x3x7 sets
Best I've felt on deadlifts since the meet. Very fast. Pretty happy with this considering I squatted 2 days ago. Also abandoning 5's for deadlifts cause they suck.
Leg Press
4x20
Rows
5x12
Leg Curl
2x15
Made the right choice to not squat today. Definitely going back to squatting 1x a week. I want to feel less beat up for each deadlift and squat day.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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12-21-2016, 08:09 PM #3011
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Bench
295x10 PR
295x8,8
295x5,5 paused
Pullups
4x7
DB Bench
4x12
Rows
4x15
Dips
3x15
Curls
3x15
Done with 10's for the bench. My original goal was to build up to 305-315x10, but my reps are getting a bit too sloppy for my liking. The 295x10 wasn't too hard but rep quality wasn't good. As someone who really sucks at reps, I'm pretty happy I got this far with 10's. Will save the 305-315x10 for the next off season cycle. Dropping down to 8's next week to start a new wave.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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12-24-2016, 02:43 PM #3012
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Friday
Squat
450x5x5
Split Squat
12,12,15
Lat Pulldown
4x15
GHR
4x10
Squats were fast and easy, but glute hurting still. Should be feeling better in a few weeks as I switch back to squatting 1x a week.
Saturday at Fortis
Bench
275x6x6
Rows
4x15
DB OHP
4x12
More rows
3x12
Dips
4x15
Took a trip back to my home gym Fortis today with my buddy Captain Planet. It was nice to see everyone after 8 months. Also traded wraps with Jeremy. Gave him my Death Rows and one of my pairs of Strangulators (I still have 2 pairs of strangs left lol), and I got his Phantoms. Hopefully he'll like either one of them and hit a big squat at his meet in April. Also excited to try out the Phantoms, everyone's saying they're the best wraps from Pioneer. Might go back to Fortis a few more times before I go back to school in January.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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12-26-2016, 03:20 PM #3013
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Light Squat
up to 405x1
I know I'm only supposed to squat on Friday, but I found warming up with light squats first help me use my legs better during deadlifts. Plus I wanted to try out Jeremy's wraps. Felt decent. Need to go heavier to see if they're really good.
Deadlift
465x3x6 sets
Split Squats
12,12,20
Lat Pulldown
4x15
GHR
4x10
At Fortis again today. I forgot how bouncy the platforms were and it threw me off a bit. Deads were nice and easy though.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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12-29-2016, 06:10 AM #3014
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Bench
275x8,8,8,8,10
Rows
4x12
DB Bench
4x10
Lat Pulldown
3x15
Triceps
3x15
Curls
3x15
First week of 8's and cycled back 20lbs from last week. Almost like a deload day, everything was super easy.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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12-30-2016, 04:38 PM #3015
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Squat
465x5x5
Speed was good but felt bad. My lower body needs to get its shiit together. I keep having weird pains popping out of nowhere and it's messing with my groove.
Leg Ext
5x15
Pullups
7x7
GHR
4x10
Did my first working set with Jeremy's phantoms and they were awful. Zero pop out of the hole. After discussing with 308smk we realized the phantoms I have are Paki stuff. So I'll just stick with my good strangulators forever, and get my other pair back from Jeremy when he's done with them.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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12-31-2016, 02:50 PM #3016
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Bench
285x6x6
Lat Pulldown
3x15
DB OHP
4x12
Rows
3x15
Dips
3x15
Last day training at Torque Barbell. I'm in Waterloo now, finishing off last four months of my mechanical engineering degree. I've trained at quite a few gyms and Torque is definitely not a very good one, far from what they advertise themselves as. But it's over now and the next four months I'll be at my school gym, which has way better equipment than Torque. Hopefully after I graduate I'll land a job in Toronto and go back to Fortis.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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01-01-2017, 03:17 AM #3017
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01-02-2017, 04:40 PM #3018
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Deadlift
485x3x5 sets
Pullups
7x7
Went to Barrie to visit a friend and trained with him at the PL gym in Barrie. Ended up talking more than lifting so didn't do much after deadlifts. Also they're a CPU club so all their bars were stiff as **** which made my pulls feel pretty shiit.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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01-04-2017, 08:09 AM #3019
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Bench
285x8x5 sets
Pullups
5x8
DB Bench
4x12
Rows
5x12
Dips
4x15
Back to the school gym. Didn't feel too good because I trained in the morning. Gonna have to get used to training early in the morning because it gets way too busy during the day. Except I'll have to deadlift in the afternoon on Monday due to morning class.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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01-04-2017, 10:35 AM #3020
fukc lifting in the morning.
YouTube: http://www.youtube.com/user/NorthStrongSC
Main Training Log: http://forum.bodybuilding.com/showthread.php?t=155303583
After seeing a hard workout you may want to complain and want others to pity you for the work you have to do. Your mom will pity you. Your girl will pity you. I may pity you, but your competition will not pity you. They will step on you, walk over you and spit on you. � Boris Sheiko
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01-06-2017, 12:18 PM #3021
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
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01-07-2017, 09:13 AM #3022
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Paused Bench
295x5x5
Rows
4x12
DB OHP
4x10
Lat Pulldown
3x12
Dips
3x12
Curls
3x15
Hit some light easy pauses today. Pretty happy that I can call 295 light now.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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01-09-2017, 03:21 PM #3023
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Deadlift
505x3x5 sets
Pullups
5x8
GHR
4x12
Lat Pulldown
2x20
Deadlifts flew. Some bars at the school gym are kind of whippy so it made my pulls today feel very easy. Or it could just be the ice cream I had last night. It's probably due to the ice cream. Lower body pains are also healing up more.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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01-11-2017, 09:20 AM #3024
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Bench
295x8x4 sets
295x6 paused
Rows
5x12
DB Bench
4x12
Lat Pulldown
3x15
Dips
3x15
Felt pretty good today, all top sets felt easy. Excited to see what my 1RM will be at the end of April.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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01-13-2017, 02:29 PM #3025
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Squat
495x5x5 https://www.instagram.com/p/BPNlad4Auyk/
Split Squats
12,12,12,15
GHR
4x12
Lat Pulldown
3x15
Good day. Squats felt good, definitely easier than the last time I did 5x5 with 495. Felt faster than last week's 480x5x5 too. Going for a PR 5RM next week and will probably hit it for multiple sets. Not much pain in lower body today - lower sq/dl frequency is paying off.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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01-14-2017, 03:09 PM #3026
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01-16-2017, 07:00 PM #3027
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Deadlift
525x3x3 stiff bar rep PR, overall volume PR.
Pullups
5x8
GHR
4x12
Lat Pulldowns
2x15
Pulls were harder than I expected, but still managed to squeeze in a stiff bar PR and overall volume PR. Forgot to take ibuprofen before training so didn't feel great.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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01-18-2017, 08:38 AM #3028
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Bench
305x8,8 rep PR
305x6,6,6 paused
Rows
5x12
DB Bench
4x12
Pullups
4x6
Dips
3x15
Got the 8's that I wanted with 305, but they felt harder and sloppier than expected, especially when last week's 295x8's were really easy. I wanted to do 3 sets of 8 but the 2 sets I did were both too sloppy so I decided to just do some clean pauses. Need to start sleeping more.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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01-21-2017, 07:54 AM #3029
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Squat
510x5,5,5 new 5RM PR
https://www.instagram.com/p/BPfldLYA1Yi/
Split Squats
12,12,12,20
GHR
4x12
Lat Pulldown
4x15
Could've done a 5x5 with 510, but didn't see a point in doing more. Already hit a 15lb PR and did it for 3 sets, no point in killing myself in one day.Last edited by martin_mathers; 01-21-2017 at 07:21 PM.
My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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01-21-2017, 01:08 PM #3030
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Age: 30
- Posts: 6,395
- Rep Power: 12662
Deload Bench, Paused
225x5
235x5
245x5
255x5
265x5
275x5
Rows
4x12
DB OHP
6x12
Curls
3x15
Some dumbass with an apeman shirt and ST elbow sleeves was bouncing the fuk out of his 315 doubles with his ass 2 ft off the bench. Powerlifting is getting too mainstream.My training log: http://forum.bodybuilding.com/showthread.php?t=129669663
Lifts on IG: martinwongwc
RAWWW turned raw w/ wraps turned SingleplytillIdie
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