Xuaxace getting fat/strong on summer log.

[Xuaxace]

holy chit i have been lazy with my log, quick log with the last few days I have missed :/


--Friday

mainlifts

112.5 x 4 paused bench
115 x 1 spoto press
70 x2 x 2 overhead press

------------
saturday

squats

155 x 3
155 x 4 x 2

snatches

technique work with 60kg

front squat

to 100kg

-----

saturday off day, went the gym for tech oly work

front squat

115kg x 1 top rep (pr for that weight)

snatch work

to 60kg technique, snatch grip deads etc

[Xuaxace]

Today

bench paused

122.5 x 1

97.5 x 6,
97.5 x 6
97.5 x 6
97.5 x 8 lost count and threw a couple more
97.5 x 6
97.5 x 10 (amrap), 1 was tng, stopped quite a bit early due a back cramp.

neutral grip pull up

bw x 5
20kg + 7
20kg x 6

cgbp paused

97.5 x 5
97.5 x 5
97.5 x 4

time to reset this, got a bit too hard, shoulder wasn't agreeing with it much either

incline db rows all with flared elbows for upper back

12.5kg x 25
22.5kg x 12 x 3
30kg x 8 x 3
35kg x 8 x 3
40kg x 8 x 2

standing cable row

55kg x 8
70kg x 8 x 4
70kg x 20 amrap

db tricep extentions

15kg x 12 x 2
20kg x 8

lots of facepulls

[Xuaxace]

Really nice clean progression dude, that squat PR makes me salivate tbqh

thanks james, I might take it easy on cleans for a while because my right rotator (i suspect subinfrapinatus) is a bit tight and doign cleans takes to really strain it a bit on the catch position. Also have some issues with technique so I might just focus on snatching and figuring them out and then transfer it to the clean once my shoulder is a bit better.

[grant_mckinnon]

holy chit i have been lazy with my log, quick log with the last few days I have missed :/

OP is a *******

[Xuaxace]

Fml another week of no logging... no bueno

highlights

Tuesday paused squats

155kg x 3 x 3
165 x 3 pr

wednesday
bench paused

102.5 x 4 x 5

overhead paused

70 x 2 x 2

thursday squats

155 x 5 x 4

sumo ded

140 x 1 lel

friday- bench

110kg x 2 x 8

did this in 14 minutes

yesterday, squat

155kg x 5 x 5

[Teenwolf2]

Super strong pause squat PR Dayyan, be proud dude

[Xuaxace]

Super strong pause squat PR Dayyan, be proud dude

thanks james, went for 165 x 5 today, they were quick and depth was not the best, but sitll a good archievement IMO.

[Xuaxace]

well.. haven't been keeping this on track, uni has been balls out lately. Summary of the last week

tuesday 165 x 3, 165 x 5 pause squats
wednesday 100 x 6 x 6 pause bench
thursday 165 x 3 x 4 pause squats
friday 105 x 4 x 5 bench pause
saturday 155kg x 5 x 5 pause squats
sunday 112.5 x 2 x 8 pause bench + 75kg pause overhead

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


today


paused bench press

102.5 kg x 6 x 6 pause bench (about 20 mins to get this done)

facepulls

lots of them with the band and with 2.5 and 5kg plates on bench

overhead press

60kg x 5 x 2
65 x 1
70 x 1
72.5 x 1

incline rows

15kg x 15
25kg x 8 x 5

pull ins

worked up to 72.5kg x 5
52.5kg x 12

db preacher curls

12.5kg x 6 x 6


jm press

50 x 8
60 x 8
70 x 5

[Teenwolf2]

Good to know you're still smashing the gym man

[Xuaxace]

Good to know you're still smashing the gym man

thanks james, I am ashamed at my lack of logging, but the gym has been going well, same as usually.

Just to point out the main highlights, I finished smolov intense (most reps quick paused). On the last set of 165kg x 4 i went for 165 x 6 tng which was a pr. Last week I hit 180kg x 1 with a quick pause, @ 78kg so that was a good archievement (my old pr was 180kg tng @ 92kg.

[Xuaxace]

Today, dup bench continues


paused bench

112.5 x 4
112.5 x 4
112.5 x 4
112.5 x 4
112.5 x 4

I was feeling a bit sick and drained but got through it decently for how ****ty i felt.


facepulls

purple band x 12 x 6


Overhead press paused

70 x 3
70 x 3
70 x 2

getting better at overhead after bench, not to far off bw press now :3

v bar pulldown

150lb x 12 x 3

chest supported rows i tried to put myself in a decline position to engage the middle and lower traps more, was a bit awkward but definitely felt it

15kg x 15 x 3
25kg x 12 x 6




misc

chest supported lateral riases = 8kg x 8 x 4
bench rotator cuff ext rotation = 8kg x 12 x 4
upper chest cable flies= 20kg x 12, 25kg x 8 + 6
Cable scapular depression = 25kg x 8, 35kg x 12 x 2
incline skullcrusher + dumbbell curl superset 17.5kg x 8 x 3 each


70 x 3 overhead, went too soft on teh first one, made sure i didn't do that on the second set, no bench videos as my phone didn't record

[Brut96]

Strong stuff, havnt been here in ages.

[KrazyEyezKillah]

Squat was a beauty, gjdm. Miss yew :3

[DOMSPOWER]

I'm in. I like your training style and assume you're lifting kilograms.

[jd007914]

I'm in. I like your training style and assume you're lifting kilograms.

miss this log, 2 years late brah

[DOMSPOWER]

miss this log, 2 years late brah

Haha damn.

[Xuaxace]

miss this log, 2 years late brah

Still log in my head :3

Maybe i should start logging again haha

[jd007914]

Bro I was in Melbourne last month! Been in New Zealand for school