Xuaxace getting fat/strong on summer log.

[Xuaxace]

Ovehead press decided to reset a bit, even then I struggled, front delt was killed yesterday

65kg x 5 (144lb)
65kg x 5
65kg x 5
65kg x 5
65kg x 3 (lost focus and speed, decided to do another set)
65kg x 3


Box squat, 12 inch a bit bellow parallel.

100kg x 2 (220lb)
120kg x 2 (264lb)
140kg x 2 (309lb)
150kg x 2 (330lb)
160kg x 1 (352lb) PR

14 inch

165kg x 1 (363lb)
170kg x 1 (374lb) (pr)

I failed 175kg on 16 inch.


GHR Slow negative

bwx 5
bw x 5
bw x 5

Suppersetted with Pullthrough

20kg x 5
27.5kg x 5
32.5kg x 8

Great stretch, will do more of this.



----thoughts

Little volume, but very happy with the PR, 160kg box, below parallel, gives me hope that I'm fairly close to a 180kg free squat. I will try to get 165kg in the next 2 weeks, and then bump it to 170. Then I will very close. I didn't intent to max out today nor it was the best day, but fairly positive considering I haven't done heavy stuff for a few weeks.

[Little_Moth]

Strong fukking squatting man! Looking forward to seeing that 180kg squat up in here.

[Xuaxace]

Strong fukking squatting man! Looking forward to seeing that 180kg squat up in here.

Thanks man, fairly happy, form felt good, I sat on it the box properly, didn't rock back. Kinda wished I had filmed it so I could see if I did something wrong. Owell.

Now I'm looking for knee wraps and wrist straps (gear whore in the making haha)

[Xuaxace]

Wide-Grip Barbell Bench Press:

20 kg x 10 reps
40 kg x 5 reps
60 kg x 3 reps
75 kg x 2 reps
90 kg x 1 reps
102.5 kg x 1 reps
110 kg x 1 reps (242lb)
95 kg x 7 reps (210lb)
95 kg x 6 reps
95 kg x 7 reps
60 kg x 3 reps

I have changed my set up arch, pretty hardcore but need to get used to it, the 110, went like a 100.
Bit disappointing, wanted to do 95x3x8./


Wide-Grip Pull-Up:
10 reps
10 reps
10 reps

Barbell Incline Bench Press: Thought I would max out after watching James Henderson's 505 incline video.
60 kg x 3 reps
80 kg x 1 reps
90 kg x 1 reps
95 kg x 1 reps PR
100 kg x 1 reps PR (220lb) 2 Plates! I had more in me. 102.5 to 105kg.
80 kg x 8 reps
80 kg x 6 reps
80 kg x 7 reps


Bent Over Barbell Row:
60 kg x 5 reps)
80 kg x 3 reps
100 kg x 3 reps
120 kg x 3 reps
130 kg x 5 reps
135 kg x 5 reps (297lb)
135 kg x 5 reps
130 kg x 5 reps (286lb)
130 kg x 5 reps
120 kg x 5 reps (264lb)
120 kg x 7 reps
100 kg x 25 reps (220lb) (straps)
100 kg x 5 reps

135's were a bit too losse, but the point was to overload a bit more, this are helping my 100kg rows BIG time. THE 100kgx25 was done with a bit of leg drive and very fast pace, ****ing intense. last set of 5 was done 15 secs after 25, total burnout.

Next week 140kg loose. After that I will go back to 100kg/ with holds and evaluate how much this is helping.

Rack Deadlift: Lowest setting in the power rack.
100 kg x 12 reps
100 kg x 8 reps
100 kg x 15 reps

Didn't have time, wanted a bit of a pump. Will try to aim for 120x15x3 next week. (still can't do full deadlifts. contracting my glutes help releaving the pain a had.


Wide-Grip Lat Pulldown: For a laugh
60 kg x 8 reps
60 kg x 8 reps


---------thoughts

A few PR's and lots of intensity, so felt extremely happy, except for not getting 95x3x8. ( I was supposed to do speed training but owell.

[Little_Moth]

Don't worry about Flat Bench man, you'll be repping 2 plates for 8 soon enough. Beast Incline and Insane 100kg x 25 Rows.

I wanna max out on Incline now haha.

[Xuaxace]

Don't worry about Flat Bench man, you'll be repping 2 plates for 8 soon enough. Beast Incline and Insane 100kg x 25 Rows.

I wanna max out on Incline now haha.

Felt pretty easy to max out on incline, first half of the rep, easy, second half a bit more griding (triceps were a bit exhausted).

I have repped 100x7 about a month ago. And that was after most of my working sets. I guess it was a bit foolish to try to do a "max for reps" on what is supposed to be my dynamic effort day. Considering I have done max effort 2 days ago and overhead press yesterday, chest and delt are a bit banged up.

I really need to change a few things around to give my delts a bit more rest.

[Kentisc]

Looking + lifting strong!
Subbed!

[bertybots]

didn't know you had a long man link it in sig! very strong btw, really like your setup and a very strong rower. I found doing a 3 month cycle off deficit box really made my squat shoot up, how have you found em?

[Xuaxace]

overhead press aim was 3x3

70kgx3 (154lb)
70kgx3
70kgx2 (lost focus and missed the last rep).


squat

100kg x2
120kg x2
120kg x1
135kg x9PR for reps (298lb)
135kg x9
135kg x9
135kg x9 bit of knees caving in.

That is a 5kg PR on 9x4, and felt pretty good for the most part. I wanted to record but the gym was too busy. Depth was good, I was squatting to a 11.5" hollow box so depth was there with no bouncing.

side lateral raisers

10kg x 8
10kg x 8
10kg x 8


face Pull

30kgx8
30kgx8
30kgx8

pull through

30kgx5
30kgx8
40kgx5

Face and pull through supperseted, very low weight due only having 5 mins to do that.

[Xuaxace]

Looking + lifting strong!
Subbed!

Thanks man, subbed to your log.

didn't know you had a long man link it in sig! very strong btw, really like your setup and a very strong rower. I found doing a 3 month cycle off deficit box really made my squat shoot up, how have you found em?

Cheers mate, I wouldn't say strong rower, form is a bit loose on the higher weight but overloading with more weight is making massive gains on my strict form rows 220lb+.

Regarding the box squats, I love them. The reason is because I have some lower back problems, something is pulling my left erector (something in my hip/glute), making my whole left side very tight. When squating with free weights, if I'm not careful and I use a too big of a stretch reflex at the bottom I seem to pull my erector, causing big pain for days. Box squating takes the stretch reflex out so I never seem to get hurt when doing it. I can't deadlift conventional because of this. Last physio I had wasn't very helpful...

[Little_Moth]

Great Squatting man, I haven't squatted in a week haha. Just been doing Deadlifts twice a week lol.

[Xuaxace]

Great Squatting man, I haven't squatted in a week haha. Just been doing Deadlifts twice a week lol.

How come? I'm assuming you are prioritizing a 200kg deadlift at this stage?

[Xuaxace]

Rather awful workout today. I forgot to say, that yesterday when I was unracking the bar on my squat I cracked something in my collarbone, probably strained some muscles around my upper chest. Hurts a **** load when getting under the bar as it puts a lot of tension in the area.


JM press Thought I would try this exersise

20kgx10
40kgx 8
50kg x 5
60kg x 5
70kg x 3
60kg x 5

I was feeling off with the form, resetted

20kg x 10
40kg x 10
60kg x 8
65kg x 5

At this stage I wasn't feeling the exersise at all, just feels to akward for me.

Close grip bench press First time in quite a few weeks, maybe 4-6 weeks actually.

65x 5
80kgx5
90kgx3
80kgx5

****ty CGBP numbers, but after the volume of JM and my callarbone pain I was happy to call it a day, got a much better pump out of this. I will probably stick with CGBP or board presses instead of JM.

Speed box squats 12"

100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3
100kg x 3

Don't know how smart it was to squat with the collar bone issue, it was fairly light weight and I wanted to do some speed work. Glute activation wasn't as good as I wanted it to be today. OTherwise, good speed.

Hammer curls

25kg x 5
30kg x5 bending knees a bit, hitting upperchest/front delt
32.5kg x 5 (bit loose)
30kg x 5
25kg x 10 fairly strict

I rather use higher weight than do them super strict, brachialis gets more overloaded like this, which is what I want. I don't like using less than perfect form and I feel like a dick when doing it, but big benefits, plus still better form than most people in the gym anyway. Db hitting upper chest/ close to shoulder.

Overhead tricep extention 1db

30kg x 8
37.5kg x 5
32.5kg x 8

Farmer walks

45kg db x 60m PR maybe 50's next time.
35kg db x 60m

As always, people looking like I'm retartded.

[rasse226]

Ive only seens videos of the JM and it looks soo weird, lol. How much narrower is your grip on CGBP then on normal bench?

[Xuaxace]

Ive only seens videos of the JM and it looks soo weird, lol. How much narrower is your grip on CGBP then on normal bench?

I never do tricep extensions (jm is a hybrid between tricep extention and closegrip) so that is probably why it feels so weird.

Close grip is about 60cm apart, which is the point when my elbows are fully tucked in, my wrist and elbows are completely in line. I don't like having my grip closer, weird angle with not much benefit. I used to be able to tuck in more, but now my lats are in the way!

I wouldn't know my normal bench witdh, but grabbing a tape measure, it is between 90-95cm, not super wide (because I have trouble unracking), but wider than most people. If you have looked at my speed bench video, my normal grip is a few inches wider than that, where my second outside finger is on the ring.

[rasse226]

I just got a little confused when the PL in my gym told me that the grip for CGBP is only 2 fingers narrower then the normal grip. And wide the opposite. Ive always done CGBP like you, with my elbows fullly tucked. Its probably different from person to person.

[Xuaxace]

I just got a little confused when the PL in my gym told me that the grip for CGBP is only 2 fingers narrower then the normal grip. And wide the opposite. Ive always done CGBP like you, with my elbows fullly tucked. Its probably different from person to person.

So his normal bench is fairly narrow to begin with?

There was a guy that took my bench after I was finished, 130-140kg monster, the went on to 160kgx5 CGBP, perfect form and he was using the same width I was.

[Little_Moth]

How come? I'm assuming you are prioritizing a 200kg deadlift at this stage?

Yup, I always seem to focus on either the squat or deadlift haha. Once I get bored of doing one all the time I switch to the other.

My progress on deads is going really well right now so I'm gonna stick to them for now, then focus on squats.

I've also decided I'm gonna stop doing PHAT for a few weeks and try Smolov for Bench and Deads. I hope my shoulders can take it.

On monday, I'm gonna do my best to max out at 110kg on Bench setting a new PR. Then I'll use this new max for the Smolov percentages. I'm thinking of maxing out on Deads as well at around 190kg and doing the same, we'll see.

Wish me luck lol.

[Xuaxace]

Squat to a 12inch box

100x2
120x2
140x11 PRof reps (309lb)
140x9
140x9
140x4 (almost thew up.)



Goodmornings

60x5
80x3
90x5
100x8 (220lb) PR rep PR
100x8
90x5

Pullthroughs

30x5
45x8 PR, I can do a lot more though
35x10


----

Thoughs, happy with the 11 reps, wanted to go for more, but lost blood circulation to my hands and went numb. Need to go lower, so I will squat to lower box net week. probably 1-1.5 inches below of the video. So I will try 142.5kgx9 next week.

[Kentisc]

Strong workout man
Happy New Year!

[Little_Moth]

Beast Squats dude, your Squats **** on mine now I haven't squatted in 2 weeks haha, too much Deadliting. Got dat der 190kg Dead today. Getting close to 200kg. Decent Benching for me today as well, check out my log haha.

[Xuaxace]

Bench press

102.5x1
112.5x1 (248lb) (haven't done this much in a while, it went up extremly quickly. Will be adding 2.5kg a week till I fail, I Definitely feel stronger


Pause reps, 30-40 sec pause.
105x2 (231lb)
105x2
105x2
105x2
105x2
105x2
105x2
105x2
105x2
105x1 Faiiled last rep

100x3 (220lb)
100x3
100x4 (could have gone for 5, but my brother went to rack it in the third rep and lost the groove (I was doing tripples)


Pullups

bwx10
bwx10
bwx8 very wide and slow

Incline bench

90x3 200lb REP PR
90x2 (lost the groove of the rep, and it was hurting my collar bone)
90x3,
80x6
70x10

T bar I'm using a box so I don't have to deadlift it from a weird angle which puts my back in a **** position. No leg drive, full rom.

2p x8
3p x8
4p x8
4.5px8 3 rep PR.
4ox6
3px8
3px8

[Little_Moth]

Nice Benching man.

[Xuaxace]

Nice Benching man.

Thanks man, pause reps is not something I usually do, but last time I did them I struggled with 100kgx2x5, so there is some improvement there.

[Little_Moth]

Thanks man, pause reps is not something I usually do, but last time I did them I struggled with 100kgx2x5, so there is some improvement there.

Progress is progress man. More Smolov Bench for me tomorrow, gonna do some Squats too.

[jbball92]

4 plate Tbar row?

hoy fukkk

[Xuaxace]

Progress is progress man. More Smolov Bench for me tomorrow, gonna do some Squats too.

Glad you are back to the squat wagon! I feel weird if I squat less than 3 times a week, just love em, deadlift not so much

4 plate Tbar row?

hoy fukkk

4.5 would be 200lb + the bar,whatever that is.

Is that good or bad?I have no frame of reference for this exersise. I remember I used to struggle with 3Px3 a year ago when I used to do them.

[Little_Moth]

Yeah, gotta do them Squats man, don't know what it's gonna be like, I haven't squatted in 2 weeks lol. I'm gonna try to go below parallel on every rep of every set now... for all the form nazis in my log haha...

[jbball92]

Glad you are back to the squat wagon! I feel weird if I squat less than 3 times a week, just love em, deadlift not so much



4.5 would be 200lb + the bar,whatever that is.

Is that good or bad?I have no frame of reference for this exersise. I remember I used to struggle with 3Px3 a year ago when I used to do them.

imo thats awesome, i can only do 3p and thats like 50% of my BB row

[Xuaxace]

Pretty ****ty day, pretty much a recurring theme on days after bench ME...


Overhead press

60x2
67.5x4 (149lb) (pause at the bottom)
67.5x3 "
67.5x4 "

Fairly painfull tightness/doms in my upper chest and shoulder, presses suffered as always .

Seated press with barbell first time ever.

50x3
70x2 (154lb)
62.5x6 (138lb)
62.5x4 (I was over it this at this stage)

Overall, barpath and unracking feels akward as hell, DB or smith over this or maybe I need to give it another change.

Box squats

100x2
120x2 Filmed this one, still processing...
140x2 (309lb)
155x2 (341lb) (PR)
155x2
155x2
150x3 (330lb)
150x2

From watching the video, my knees still go infront of the back of my feet, when it is supposed to be back (more hamstring / glute work that way). So I wasn't happy. I think the other sets were better in this regard but didn't film because I made my brother give me verbal queu's (glutes - chest), which helped a ton. I also rocked less in my other sets. Will post another video on Dynamic effort day.

Weight wise, 5kg below 160, which is my 1rm, not bad 2x3 5kg below PR. This were hard reps, blood shot eyes, so good Maximum effort work.

Pull through


35kg x 5
50kg x 5 (PR)
60kg x 5 (132lb) (PR) It was pulling me back so hard!
55kg x 5

Love this exersise!

Face pulls

25x8
32.5x8
35x8
35x8 (77lb)
35x8

Bit quicker than I normally do them because It was hurting my clavicle :/


Side lateral raisers

10kg x 10 (both hands
20kg x 8 1 hand, tinny bit of momentum
20kg x 10
20kg x 10 (44lb)

--- Video still not up in youtube....