Xuaxace getting fat/strong on summer log.

[jbball92]

I do them front, barely do them, so no expert. I have problem with the bar hitting/ dragging my nuts as well :/... Never tried back method, seems a bit awkward , but might give it a go, might feel better on my back.
.

lol same.

I find that doing them from behind helps relieve some stress from the back because you dont really have all that weight pulling you fprward

[Homanator]

In and subbed. Your moving quite good number in higher rep ranges bro.

[Xuaxace]

Today was a horrible horrible day.


--start - overhead press

I didn't think this yesterday, but the big back work and dips and heavy pressing killed every single muscle that works in the overhead press. My lats and traps couldn't balance the weight, my tri,front delt etc, where killed, couldn't lockout... Just bad.

170x0.75, I wanted to max at 180 today, no joy. ofcourse
154x3+2 push press
154x3+2 push press
143x5
132x5+3
132x5+3 even, urghhhhhhhhhhhhh


Squat, this were tough, from set 3, really hard, Almost failed in the last rep for the last 2 sets. I had very little time due the gym closing. rushing through this was one of the hardest things I have done so far in the gym. I did bounce a bit off the box in the last few reps of the last set, Not good, but I want to just get it done.


303x6
303x6
303x6
303x6
303x6
303x6

My calves are also killing me, DOMs came around from monday, I can barely walk, it feels like daggers on my calves, squatting with this was also quite hard.


---

Did a few rear delt flies,

didn't have time for sides raisers or 1 arm dumbell press. So I might do some of it tomorrow, barely feel I hit my shoulders.




------- motivation, calves burnout

[Xuaxace]

lol same.

I find that doing them from behind helps relieve some stress from the back because you dont really have all that weight pulling you fprward

Makes sense, Does the weight you move go down using the back method?

In and subbed. Your moving quite good number in higher rep ranges bro.

Thanks man, I have always been a low rep person, I suck at high rep work, so I'm trying to slowly incorporate more of it, get better at them.

[rasse226]

So you did Military press and not Overhead press?

[Homanator]

Makes sense, Does the weight you move go down using the back method?




Thanks man, I have always been a low rep person, I suck at high rep work, so I'm trying to slowly incorporate more of it, get better at them.

Should try doing a cardio and dynamics day. Back when I did long distance running and accompanied with lots of plyometrics my endurance shot through the roof. Ended up transferring over into the weights as well.

Haha damn that actually reminds me I havnt done cardio for a month now.

[Xuaxace]

I forgot my notepad yesterday so this are the main things that stuck.

---

Started with bench press, for speed.

176x8
176x8
176x8
132x10

--
Pull ups

bw x 10
bw x 10
bw x 10

-----
1 arm db press (standing, strongman type, with leg drive)

82 (37,5kg x2
88 (40kg ) x 1, I had trouble locking the left arm, took me 3 goes. Bloody hard exersise.

----
Db flat 82x10
Incline 82x8
82.8

----
1 arm dumbell row, from a deadstop, fairly strict

88x8
110x8
110x8




Farmer walks 60m (walk to one end of the gym and come back)


88's x60m
83 x60m
88 x60m
82 x60m
35 x60m




----
Bunch of side raisers

Some abs chruches with 20kg 2 sets + leg raisers with 7.5 kg

Then some more pull ups towards the end.
bwx10
bwx 10
bw x 10


Then I had a massive strench session, 30 mins, loosened up beutifully.


---motivation, farmer walks.

[Xuaxace]

Today was sick (good)


Started with squats, I decided to change my technique a bit, so I don't wear out my hips as much. Instead of using my hips as a break to lower my self down, go down half way or 2/3 and then loosen up (dive to the hole) and activate to get a big stretch reflex and explosion from the hole. I Used to squat that way, don't know why I stopped. point is, made the squating a piece of cake, I was moving the weight with no issues, tripples felt like sets of 5.

330x3
330x3
330x3
330x3
330x3
330x3
330x3
330x3
330x3
330x3

I will try to get a video next week of how I squat, putting numbers here without at least a video doesn't prove much.

----

Moved on to some dumbell romanian deadlifts. I love this, feel so great compared to barbell.

77x3
88x5
99x3
110x8
110x8
88x8

Fuark, best strech ever, I go very low on this, where the db almost touches the floor. Still bend knees are get my hips a bit backwards so still a romanian and not stiff.

-----

Leg extensions. So it has been a bit of cocern lately that I don't do anything that is remotely quad dominant, So from now on I will throw throw this 1 or 2 a week. I can do the whole stack (220) x10 reps for sets fair easy, so I must have some strength there.

Anyway, today I concentrated on slow contractions + holds, didn't go beyond 120lb, a few sets of 10, with 3-4 sec concentric + 2 secs top hold.

-- Also did some glute on a machine, it sucks. So I will be adding barbell glute bridges soon.

---

Random arm work, I really can't be bothered writting all of this down but mainly

hammers = few sets of 55 and 1 of 60, 8 reps. Not the best form, arms were dead from squats, go figure.
Spoon = 2 sets of 77lb x8
Db curl = 33lb for 3 sets of 8-10
1 db overhead extension. 77lb x3 sets of 10. Great stretch of the long head.


---After that I did some conditioning work, run/walk a flight of starts behind the gym (goes two stories high) 60 times while I was waiting for my brother to pick me up.


motivation: squats

[Xuaxace]

Ops sorry for late reply

So you did Military press and not Overhead press?

I always do overhead press (20-30cm gap between my feet). I sometimes say millitary, but always mean overhead.

Should try doing a cardio and dynamics day. Back when I did long distance running and accompanied with lots of plyometrics my endurance shot through the roof. Ended up transferring over into the weights as well.

Haha damn that actually reminds me I havnt done cardio for a month now.

I usually have some days to concentrate on speed, both of squats and speed. Definitely have help me with high rep work. Also started doing some conditioning (steps ) work, as per todays post, because i have lost considerable amount of muscle endurance, since I'm not playing much sports. Hope to improve my cardiovascular system a bit, get my resting bpm lower.

[Xuaxace]

Today was fairly tough, I'm starting to get signs of chronic fatigue, 110 working reps above 80% of 1rm + considerable amount of accessory work is getting to me. I finish this small program this week so then it is a week of 50 working reps to tone things down a notch.
----

Squats, 10.5 inch box, way below parallel

286x9
286x9
286x9 last 2 reps, really tough, form breakdown
286x9 last 3 reps fairly tough, tipping forward, knees a bit caving in.

I got it done So I'm fairly happy.

------------

Goodmonings to parallel to floor, wide stance

165x5
187x5
198x5 PR, fairly easy, (I'm going slow with this exersise dude my lower back.

-----

GHR, ghetto using the squat rack to lock my legs. Still quite weak at it, so only negatives

5xbw
5xbw ouch

----

Lounges

132x8 (each leg counts as half a rep)
132x12

---

a few romanian with 60lb dumbells x8

a few glute bridges with 132x10 for a couple of sets.

I didn't want to go crazy with accesory work.

--- MOtivation, between sets meditation

[Xuaxace]

So i have been sick for the last two days, cold + throat ****ed, green-brown mocus + feeling very lethargic. So I decided to skip the gym those two days. My legs are still ****ed from monday, specially my adductors, felt so tight, stabbing pain. Anyhow, managed a OK sesion, took me a lot longer than normal, with abnormal long brakes, didn't help that I was wearing a jumper on 37 degree day.


Bench

231x4 (at this point I new that 5x5 wasn't going to happen today due my sickness.
231x3 + 2 reps after a 10 secs rest
220x 6 (first time I have gone over 5 reps on 2 plates, could have gone for 7.
226x4
220x 5

Squats

314x6
314x6
314x6
314x6
314x6
314x6

Not to bad, would have been better without the pain on the adductors, I couldn't dive properly/

Incline db press

88x8 + 2 spotted
88x6
83x8
83x6

66 x 15 (only bottom half of the motion, no lockout)

------


Took me 2.5 hours lol.

I also spotted this guy benching 330x5, which was pretty cool, new guy to the gym. His technique was a bit off, feet hanging in the air, but still reps to chest and managed to get through it with absolute brute force, if he polished his form he could deffinitely hit 4 plates on his own.. He Also did 400lb x 3 negatives (where I spotted him to get over the positive). I know this things aren't all that impressive in some gyms, but I have only seen people benching over 3 plates a couple of times in 2 years!) Also feels good for someone to ask you for a spot from the other side of the room on peak hour, so he kinda though I knew what I was doing!.



Motivation alpha mode activated

[rasse226]

Wow, 2,5 hours thats a long session. I have never been in the gym more then 1.5h. One week my adductors was so damn sore it was extremely painful to lockout, every time i locked i got this sharp pain in my both adductors. Im soo looking forward to start squatting some heavy ass weight again :P

[Xuaxace]

Overhead press

154x4
143x5
132x5

My form felt pretty bad, font delts were very sore and tight from yesterdays incline work. I'm getting a bit annoyed at my overhead going backwards, might have to do something about it.

pullups
bw x 10
bw x 10
bw x 10

Bent over rows All hook grip

220x5 strict
242x2 strict
275x5 loose
286x3 loose
286x5 loose
220x8 strict
220x8 strict

Smith seated press a few random sets while I was doing bent overs
132lb + bar x 5
132lb + bar x 5

Knee high rack pulls - hook grip
I don't want to do deadlifts because I'm still doing the squat routine and tomorrow will be a very hard day, but still wanted to pull.

220x5
265x5
309x5
352x3
396x2+1

All hook gripped. Hook strength is coming along.

1 arm dumbell press

55x5
71x3
No leg drive

lateral raisers
38x10
38x10 Good pump

Rear delt
22x10
22x5 + 8

[Xuaxace]

Wow, 2,5 hours thats a long session. I have never been in the gym more then 1.5h. One week my adductors was so damn sore it was extremely painful to lockout, every time i locked i got this sharp pain in my both adductors. Im soo looking forward to start squatting some heavy ass weight again :P

yeah, I usually do pretty long workouts because of high volume, but yesterday was low volume and very long. When are you starting to squat heavy man?

[rasse226]

yeah, I usually do pretty long workouts because of high volume, but yesterday was low volume and very long. When are you starting to squat heavy man?

Im hoping before christmas, once i get the buttwink away i will start squatting heavy. It was impossible to keep good form with a rounded back.

[Xuaxace]

Im hoping before christmas, once i get the buttwink away i will start squatting heavy. It was impossible to keep good form with a rounded back.

All the best, I dunno if I said this before but a lot of people get a buttwink due lack of glute activation, something to keep in mind. I used to have it and got rid of it in a couple of weeks by actively contracting the glutees.

[Xuaxace]

squats

342x3
342x3
342x3
342x3
342x3
342x3
342x3
342x3
342x3
342x3


Left after that as I was in a hurry to get my hair cut, stereosonic tomorrow woah.

[Xuaxace]

Today was supposed to be a deload day, I don't know if that ended up happening.


squats a bit of disconfort in my groin, on the left side, I was lifting cautiously.

309x5
309x8 PR (I don't know why I Decided to bump it to 8... but felt good)
309x5
309x7 (wanted another 8 rep set, but didn't want to push my groin)

Goodmornings (kg)

80kg x5
90kg x 3
100 x 5 PR (220lb,form could be a bit better, I used more leg drive that I should off by bending my knees more than necessary, still parallel to the floor)
80x8

Hack squat machine never done them,

2 plates (each side) x 6 full ROM
3 plates x 6 full room
4 plates x 10, slightly below parallel,
3 x 10 parallel
2 x 15 full room.

didn't feel it on my quads as much, maybe I need to make the room shorter and overload the quads like I seen some bb'er do in the gym...

Lounges

132x12
132x12 (each leg is half a rep)

------

At this stage I did some shoulder work

seated db press pretty crap, very fatigued
66x9
77x5
61x10

Side raisers

38lb x 10
38lb x 10

Rear delt with barbell, wide grip

bar x 12
bar x 15 this actually feel really good, no swinging like with the db. I like it.


Hise squats superseted by calf raisers

100kg x8 hise ---- 100kg x 10 calf
140kg x8 hise ---- 140kg x 10 calf
160kg x8 hise (bit of momentum) ---- 160kg x 10 calf

Then squat walk outs

180kg x 2
190 x 1
200x 1
210x 1

Jesus, having 210 kg on your back is a crazy feeling, I wonder how on earth I am ever going to squat that.
---

Walk home

30 mins, 3.5km (Might start using a mask to make my lunges work harder and improve my lung strength.




Motivation this song... sick

[jbball92]

good job on that pr bro.

I never feel hack squats in my quads either, mostly my glutes

[Xuaxace]

good job on that pr bro.

I never feel hack squats in my quads either, mostly my glutes

Cheers, yeah, my glutes got a hammering, specially when going so low, not what I was looking for.

I'm still trying to find a good quad dominant exersise (preferably on a machine). I don't know how effective leg extensions are in terms of quad strength, and leg presses hurt my back big time... Might have to go back to front squats.

[Xuaxace]

Very average bench session, couldn't get confortable on my form, getting the bar out of the rack was very hard, there were no good people to ask for a spot.

bench

237x3
237x2 so bad
220x4 failed 5th, lol
220x3
220x3

Shockingly bad numbers all around.

Pullups

10xbw
8xbw
6xbw + 6xbw

Even this were hard, I think something I did yesterday made my branchialis very tired, maybe the squat walkouts, I was holding for dear life and felt very fatigued today.

Incline

176x5
198x2
220x0 fail, lol (was on the rack so I tried for lols, too fatigued to pull it off)
176x5
176x5
154x8
154x8 (no lockout, focusing on 3/4 of the movement)

deficit sumo deadlifts using 10kg (22lb) plates.

I wasn't suposed to do this but went for it, lots left on tank, just focused on technique.

120kgx3
140x3
140x1
145x1 (320lb)

Overall quite happy, this is my return of deadlifts after a very long time. My issue is getting the bar from the floor, so I will pull on a deficit for a while and focus on form, my issue seems to be that the bar gets forward just before I want to pull, making the leverages harder, working on keeping the bar against my chins seems to help and today went very well.

Tomorrow will do high box squats as accesory for it.



bent over rows

200lb x8
200 x 8
200 x8 + 8 yates superset

---------------

Motivation, Andrey in Perth (wish I had gone)

[jbball92]

for a second I thought the bench press number were kilograms, lmao.

I dont know how you do that much volume on incline, strong ass shoulders bro.

[Xuaxace]

for a second I thought the bench press number were kilograms, lmao.

I dont know how you do that much volume on incline, strong ass shoulders bro.

oh lawl, hopefully one day... In the mean time 140kg bench is the goal.

I didn't realise how many sets I was doing until after I wrote the log. the 8 rep sets were a bit too submaximal. Regardless I think my millitary is going to suffer tomorrow because of it. I'm never getting a 200lb MP at this stage .

[rasse226]

Strong incline benching brah! Mirin dat deficit pulling!

[Xuaxace]

Strong incline benching brah! Mirin dat deficit pulling!

Thanks mate, Now I'm wondering how much deficit the 10kg plates give, I think 3 inches at least, but hope for 4''. Would be sick to pull 160kg on friday. I hope to at least hit 155 though, can't get too ahead of myself considering how long it has been before I have done them.

[Xuaxace]

Overhead still sucky

Overhead press

132x8+2push
154x3
165x1
154x2
132x7+2

Box squats

12 inch box in KG

100x3
120x3
140x3

14inch box

150x3

16inch box

165x1
140x5 Video...

I took a video of the 16 inch, I thought it would be sky high, but it ended up being fairly close to parallel. My form on box needs a lot of polishing as the video suggest. my knees should be behind my feet not foward, I'm starting the movement eccentric with my quads and not my glutes. I just need to sit a lot more, maybe a little less rocking. I haven't done this in a while so not to fuzzed that my form was off, will fix it next week hopefully.


---------

Smith standing overhead just for a laugh when doing boxes

something like 110lb+bar x8 for 3 sets or so, felt pretty good.

Lateral raisers

10kg (22lb) plates x 10
10kg (22lb) plates x 10
15kg (33lb) plates x 8

Barbell rear delt row

30kg (66lb) x 10
30kg (66lb) x 10
30kg (66lb) x 10

Love them, I get pure contraction, nice and slow of the rear delts compared with the db flies that are all over the place. Good ****


GHR

bw x 5
bw x 5
bw x 5

Hammstrings = dead.


----

Sorry if the video is a bit stupid, I wasn't going to upload it, but thought I should probably put something up. I forgot the collar at the beginning.

[jbball92]

strong box squats man, I actually find them harder than regular squats lol

[Xuaxace]

strong box squats man, I actually find them harder than regular squats lol

definitely harder, should be about 10-15% less than a normal squat I think. If boxes are stronger than normal squats, that person is squating high, or bouncing off the box.

[rasse226]

Strong OHP's and box squats man! I find OHP extremely hard to progress on even tho all my other lifts are progressing fine lulz

[Xuaxace]

Strong OHP's and box squats man! I find OHP extremely hard to progress on even tho all my other lifts are progressing fine lulz

man i'm going backwards on overhead press. This was three weeks ago

Start: overhead press

154lb x 5 (70kg)
154lb x 4
154lb x 3 (I usually get the same reps or more, but I was working with my brother doing squats, so my rythem was completely off)
165lb x 2 (75kg) (Felt like going up)
154lb x 3
132lb x 8 + 5 push presses

I think It has to do with my benching the day before, really tires the prime movers as well as some secondary muscles. I'm going to have to figure a way to boost through it. I think next week I will try 75kg for tripples or something of the sort.