Little_Moth's Training Log

[Little_Moth]

Crazy benching after such a lay off

Vid will be up soon. I think I did pretty good considering that this was at the end of my session lol.

[Little_Moth]

[Little_Moth]

Front Squats
65kg x 5
80kg x 5
92.5kg x 5
105kg (231lbs) x 5

OHP
42.5kg x 5
50kg x 5
60kg x 5
67.5kg (148lbs) x 5

Side Raises RP
18kg (40lbs) x 3, 3, 3, 3, 3

Bent Over Raises RP
14kg (30lbs) x 3, 3, 3, 3, 3

Wide Grip Upright Rows RP
60kg (132lbs) x 3, 3, 3, 3, 3

I really liked these today, gonna do them first thing after the OHP from now on. Gonna lower the weight on the Raises because my form was ****.

Deads
120kg x 5
142.5kg x 5
167.5kg x 5
190kg (420lbs) x 5

I liked the speed of the first rep with 190kg. Felt pretty fast.

CGBP RP
90kg (198lbs) x 3, 3, 3, 3, 3

Seated EZ-Bar Extensions RP
38kg (84lbs) x 3, 3, 3, 3, 3

V-Bar Cable Pushdowns RP
85kg (187lbs) x 3, 3, 3, 3, 3

I'm really enjoying this rest pause stuff I'm experimenting with, it's quick and really fun. All the Tricep exercises were easy which is very good.

[DDon1996]

Solid bench brother!

[Xuaxace]

very nice single with 125kg, definitely looks like you have 130+ on you right now! not bad considering the lay off

[Little_Moth]

Solid bench brother!

Thanks brah!

very nice single with 125kg, definitely looks like you have 130+ on you right now! not bad considering the lay off

I felt stronger on Bench than what I used to be! I'll max out at the beginning of a session after a few more weeks of DB Bench work. 135kg would be great.

[BulkingForever]

congrats!! a bench PR is always nice

[AdamNW]

nice bench man! very strong for a pause.
great stuff for the end of a workout, you would have more in you for sure.

[Little_Moth]

congrats!! a bench PR is always nice

I love that I feel stronger on it now.

nice bench man! very strong for a pause.
great stuff for the end of a workout, you would have more in you for sure.

Yeah it feels like I do! Thanks bro!

Squats
77.5kg x 5
97.5kg x 5
117.5kg x 5
137.5kg x 5
162.5kg (358lbs) x 3

Flat DB Bench
43.5kg (95lbs) x 7 PR
43.5kg x 7
43.5kg x 7
43.5kg x 7
43.5kg x 8 PR

Easy.

Incline DB Flies RP
30kg (66lbs) x 3, 3, 3, 3, 3

1 min rest.

Lat Pulldowns RP
85kg (187lbs) x 3, 3, 3, 3, 3

45 sec rest.

Bent Over Rows RP
110kg (242lbs) x 3, 3, 3, 3

45 sec rest. Couldn't do the last set, my lower back got raped. I think I'm gonna do straight sets instead.

Incline DB Curls RP
16kg (35lbs) x 3, 3, 3, 3, 3

45 sec rest.

Hammer Curls RP
20kg (40lbs) x 3, 3, 3, 3, 3

45 sec rest.

[apujols24]

Damn dude awesome bench PR. Me and you are pretty close

[Little_Moth]

Damn dude awesome bench PR. Me and you are pretty close

Nah, your 1RM is a lot stronger. Thanks man!

I remember when your bench used to be really weak.

Thanks man! It still is though, gotta get dat 3 plate Bench lol! Strong avi btw, looking lean as fcuk.

[Little_Moth]

Squats
132.5kg x 9
132.5kg x 9
132.5kg x 9
132.5kg (292lbs) x 9

Bored of Madcows. I need variety.

Pause Bench
110kg x 3
110kg x 3
110kg x 3
110kg (242lbs) x 3
115kg x 2
115kg (253lbs) x 2
120kg (265lbs) x 2 PR
100kg (220lbs) x 8

2 plates felt like nothing after those sets.

Seated EZ-Bar Tricep Extensions
41kg x 6
41kg x 6
41kg x 6
41kg x 6
41kg (90lbs) x 6

[Mvick07]

2 plates felt like nothing after those sets.

I know that feel lol


Nice pausing

[Mvick07]

I need variety.

I also know this feel

[Teenwolf2]

I'm loving that squat volume

[DDon1996]

Squats
132.5kg x 9
132.5kg x 9
132.5kg x 9
132.5kg (292lbs) x 9

Bored of Madcows. I need variety.

Pause Bench
110kg x 3
110kg x 3
110kg x 3
110kg (242lbs) x 3
115kg x 2
115kg (253lbs) x 2
120kg (265lbs) x 2 PR
100kg (220lbs) x 8

2 plates felt like nothing after those sets.

Seated EZ-Bar Tricep Extensions
41kg x 6
41kg x 6
41kg x 6
41kg x 6
41kg (90lbs) x 6

It's worth the gains buddy. Push through the boredom.

[Xuaxace]

Been a bit absent of bb.com in the last week, but crap... I think I know who is going to win our marathonian bench race. Seems like the layoff has done you feel, i felt the same way after taking a month or so off barbell bench

[Little_Moth]

I know that feel lol


Nice pausing

Thanks bro!

I also know this feel

Haha, we both hae trouble sticking with programs.

I'm loving that squat volume

It's Smolov.

It's worth the gains buddy. Push through the boredom.

I just get so bored that I don't even want to train and light weight feels heavy as fcuk. I'll do Madcows again, but not right now.

Been a bit absent of bb.com in the last week, but crap... I think I know who is going to win our marathonian bench race. Seems like the layoff has done you feel, i felt the same way after taking a month or so off barbell bench

The good thing about Pause Benching is that you can really nail your form, I hope this work tranfers into a stronger tng Bench.

[DDon1996]

Thanks bro!

Haha, we both hae trouble sticking with programs.

It's Smolov.

I just get so bored that I don't even want to train and light weight feels heavy as fcuk. I'll do Madcows again, but not right now.

The good thing about Pause Benching is that you can really nail your form, I hope this work tranfers into a stronger tng Bench.

Happened with me too. I never wanted to go to the gym. Hated lifting. But I hit that peak, did my meet, and now I'm loving training and all the stronger for it.

[Little_Moth]

Happened with me too. I never wanted to go to the gym. Hated lifting. But I hit that peak, did my meet, and now I'm loving training and all the stronger for it.

Yeah, I remember that reading your log back in the day.

OHP
42.5kg x 5
52.5kg x 5
62.5kg x 5
70kg (154lbs) x 5

Upright Rows
60kg (132lbs) x 3, 3, 3, 3, 3

45 sec rest.

Did some Side Raises and Bent Over ones too.

Squats
140kg (308lbs) x 7
140kg x 7
140kg x 7
140kg x 7
140kg x 7

[DDon1996]

Yeah, I remember that reading your log back in the day.

OHP
42.5kg x 5
52.5kg x 5
62.5kg x 5
70kg (154lbs) x 5

Upright Rows
60kg (132lbs) x 3, 3, 3, 3, 3

45 sec rest.

Did some Side Raises and Bent Over ones too.

Squats
140kg (308lbs) x 7
140kg x 7
140kg x 7
140kg x 7
140kg x 7

What do you think about those upright rows? ****in' killer dude I love them!

Solid squats too.

[Little_Moth]

What do you think about those upright rows? ****in' killer dude I love them!

Solid squats too.

I'm loving them right now! I can feel my shoulders getting fcuked haha. My best Squat is 420lbs, hoping for 440 if I finish Smolov.

[Little_Moth]

Flat DB Bench
46.5kg (103lbs) x 5 PR
46.5kg x 5
46.5kg x 5

Last set felt a lot easier.

Squats
150kg (330lbs) x 5
150kg x 5

My shoulder started to hurt after the second set so I called it a day.

[BulkingForever]

i still cry myself to sleep over those squats

[Xuaxace]

didn;t know you were smolovin! hope the shoulder stays ok. Not sure if I have posted this before but has helped me considerably with getting a good tight set up without hurting my shoulder (which still is ****ed)

http://www.exrx.net/Kinesiology/Infl...#anchor3508557


I get the broom and the drill for the internal and external rotators, without it I am in pain and barely can not get my normal set up.


=-----


**** those dumbbell benches, I am ****ed!

[Little_Moth]

i still cry myself to sleep over those squats

Don't worry about it bro, you'll get there soon.

didn;t know you were smolovin! hope the shoulder stays ok. Not sure if I have posted this before but has helped me considerably with getting a good tight set up without hurting my shoulder (which still is ****ed)

http://www.exrx.net/Kinesiology/Infl...#anchor3508557


I get the broom and the drill for the internal and external rotators, without it I am in pain and barely can not get my normal set up.


=-----


**** those dumbbell benches, I am ****ed!

Not Smoloving anymore haha, it destroys my shoulders and it's just not worth it. And thanks for the info bro!

[Little_Moth]

I've been sick ass **** for over a week and only got 2.5 hours of sleep today because of work.

Deads
120kg x 5
140kg x 5
160kg (352lbs) x 14 PR

I think I got 15 but I lost count, don't wanna BS so 14. Still a PR.

Pull Ups
Bw x 5
Bw x 5
Bw x 5
Bw x 5
Bw x 5

Bent Over Rows
110kg x 6
110kg (242lbs) x 6
115kg x 6
115kg (253lbs) x 6

Lat Pulldowns
75kg x 8
75kg x 8
75kg x 8
75kg (165lbs) x 8

OHP
47.5kg x 5
55kg x 5
60kg (132lbs) x 15 PR

Then I did Wide Grip Upright Rows, Front Raises, Side Raises and Bent Over Raises.

[Teenwolf2]

Holy sh¡t those deads and OHP are strong. I almost don't believe it

[AdamNW]

jesus christ, strong ****ing presses and deads man. high rep deads where the most painful but rewarding thing ever last i tried them.

hope youre feeling better too man

[Xuaxace]

sucks abot having to quit smolov man :/ but those presses and just off the hook. I have no doubts that 140 bench will come very easy when the stars line up with the shoulder! I have realised that I need to get my delt strength up for my bench to progress.