UnknownOrigin's Workout Log

[UnknownOrigin]

Bench day

Bench Press

115kgx3

this felt REALLY heavy. No idea why 112.5kg felt easy as hell, then this 2.5kg increase felt so much harder. The second rep almost didn't make it lol, and the third was a struggle. Meh.

Incline Bench Press

90kgx7
80kgx6 back off set... wasn't feeling it at all, demotivated after my bench lol

HS Chest Press

70kgx10, x10, x5, 10 breaths between

Incline Cable Fly's

10kgx10, x9, x7, 10 breaths between

I like these. a lot a lot a lot. Going to do them more.

Cambered bar cable press down

25kgx10, x10, x10, 10 breaths between.

Then did some rope single arm press downs but I forgot what weights I used. Used the same RP technique as always though.

[UnknownOrigin]

squat day

Squats

60kgx5
60kgx2
80kgx1
100kgx1
100kgx1 (wraps test, went well)
122.5kgx1
140kgx1
150kgx1
160kgx1
170kgx0 fail
170kgx0 fail
165kgx0 fail

Really don't want to log those 3 fails but its necessary to track progress. Basically if I didn't derp using my wraps I'd have got 170 - I spoke with Adam about it afterwards and he said that if I had a bit more speed I'd have got the lift - my descent was far too slow and I don't get any elasticity in the hole like I normally do. Looking at the 160 video it looks like I semi-paused it at the bottom... obviously not what wraps are for at all lol. So yes wraps are going to take some getting used to.
I'm uploading the 150 vid, the 160 vid, and the first 170 fail vid just so you can see what I mean. Also 165 at the end was pretty much a guaranteed fail given how tired I was, both mentally and physically. Oh well. Not going to let it get to me, just need to push on and re-attempt once I get used to the damn wraps lol.

150kg squat video


160kg squat video


170kg squat video - failed attempt



Any comments on those will be greatly appreciated guys, thanks.

Rest of the workout was as follows:

Leg curls

70kgx10, x10, x10, 10 breaths between sets

Leg extensions

80kgx10, x10, x8, 10 breaths between sets

Seated Leg Press

160kgx10, x10, x10, 10 breaths between set

[AdamNW]

I know you have that 170 in you man, there's still a few ways of working around getting used to wraps.
You did well regardless man, lifts are still ****ing strong for someone your weight, just progress further and look back at it and laugh next 1rm day

[geneswest]

huge squats, you definitely had the 170 in you. next time for sure

[UnknownOrigin]

I know you have that 170 in you man, there's still a few ways of working around getting used to wraps.
You did well regardless man, lifts are still ****ing strong for someone your weight, just progress further and look back at it and laugh next 1rm day

Yeah, I think I might try doing my working set of 3-5, 2 or 3 singles with the weight I used for my second last warm up set (so around 120-125kg), then a back of set of like 20 reps for lulz (but without the wraps obviously)

huge squats, you definitely had the 170 in you. next time for sure

Thanks man, I hope so lol

[UnknownOrigin]

Bench day

Bench Press

115kgx3 - ok so my spotter SAID I got the 4th on my own but I don't believe it so I'm logging it as 3 until I get the 4th clean on my own

Smith machine incline @ 15 degrees

60kgx10, x10, x9, 10 breaths between sets

HS Chest Press

70kgx10, x10, x7, 10 breaths between sets

Incline cable fly's

10kgx10, x10, x9, 10 breaths between sets


Cable side raises

5kgx15 right, 15 left
5kgx15 right, 15 left


Cambered bar cable press down

27.5kgx10, x10, x8, 10 breaths between sets

Single arm rope press down

7.5kgx10, x7, x5, 10 breaths between sets - right arm
7.5kgx10, x10, x8, 10 breaths between sets - left arm

strong imbalance/10



All in all... good workout. Bar the bench... o well.

[UnknownOrigin]

Deadlift day

200kgx2

Wanted a double, got a double. Probably could have pulled a third if I really wanted to lol. Will try for a triple next session :-) Video below



Also I was laughing/grinning at the end because one of the PT's who works at the gym that I know was watching me and he knew that I wanted this double badly lol... and it wasn't that hard like I said earlier... probably could have got a third.

inb4 OneDoesNotSimplyHold200kgAndSmile/Laugh.jpeg


Rest of the workout:

HS Lat pull down

90kgx10, x8, x6, 10 breaths between sets

HS Row - Palms facing down

40kgx10, x10, x10, right arm - 10 breaths between sets
40kgx10, x10, x10, left arm - 10 breaths between sets

easy lol, not used to this grip though.

Reverse cable fly's

7.5kgx12
7.5kgx10

Did some shrugs... not recording cuz idc about my shrugs strength lawl

Incline DB Curls

12kgx10, x6, x4, 10 breaths between sets

Standing EZ bar curls

30kgx8, x5, x3, 10 breaths between sets




Successful day was successful.

[UnknownOrigin]

Squat day

Squats

145kgx5

Then did some practice with my wraps and just used 120kg for a few singles... then did a random high rep set (no wraps, just a belt):

100kgx20


Leg curls

70kgx10, x10, x9, 10 breaths between sets

Seated leg press

170kgx10, x10, x10, 10 breaths between sets


Leg extensions

80kgx10, x10, x7, x3, 10 breaths between sets



All in all a good day. Happy with the squats progress. Bench day tomorrow doe

[AdamNW]

****ing great work with those squats bro!
strong widowmaker, i need to be trying that soon!

[UnknownOrigin]

****ing great work with those squats bro!
strong widowmaker, i need to be trying that soon!

Thanks man, fifth rep was touch and go right at the top but I was determined and I got it!

The 20 rep set killed. If my legs had "thoughts" so to speak this would have been them during the set:

reps 1-12: ok no biggie wtf is this paper weight
reps 12-15: ok guys getting a bit tired here
reps 15-17: hugh what r u doin, hugh... stahp!!
reps 17-20: OEIFHEWOFIGHEWGOWEIHGEWPGH

[Xuaxace]

Thanks man, fifth rep was touch and go right at the top but I was determined and I got it!

The 20 rep set killed. If my legs had "thoughts" so to speak this would have been them during the set:

reps 1-12: ok no biggie wtf is this paper weight
reps 12-15: ok guys getting a bit tired here
reps 15-17: hugh what r u doin, hugh... stahp!!
reps 17-20: OEIFHEWOFIGHEWGOWEIHGEWPGH

LMAO, my thoughts exacly, the last 3 reps were ****ing killer!!!!!!!!!

Good stuff, how did you find the wraps? I have a pair of inzer grippers that I still haven't even used!

[UnknownOrigin]

LMAO, my thoughts exacly, the last 3 reps were ****ing killer!!!!!!!!!

Good stuff, how did you find the wraps? I have a pair of inzer grippers that I still haven't even used!

Yes, I like high rep squats though, it has nice carry over to low rep work I feel. Suppose it gets a bit of hypertrophiezzzz in der too.

The wraps are good but they slowed my negatives down way too much on the heavier weights (see 160kg video up there somewhere^^).
Once I can learn to use the stretch reflex to my advantage I will have 170kg squat in me, I'm sure of it.
Or I'll just work up to 160kg for reps without wraps and I should have 170kg in me without wraps then. I'm making sure I do not become reliant on the wraps for my working sets, only using them to help my max efforts. But they do take a lot of getting used to.

[UnknownOrigin]

Bench Day

Bench Press

115kgx2

failed third rep. No idea wtf is going on. Might have to reset to 110kg and work my way back up

Incline Smith Machine - 15 degree incline

70kgx10, x9, x4, 10 breaths between sets

HS Chest Press

75kgx10, x6, x5, 10 breaths between sets

Incline Cable Fly's

12.5kg each side x10, x5, x4, 10 breaths between sets


Did some lateral raises but forgot to record. o well.


Cambered bar cable press down

27.5kgx10, x10, x10, 10 breaths between sets


V bar press down

20kgx10, x10, x10, 10 breaths between sets

I like the v-bar, feel it a lot in my tri's.


Sucky bench day really, hopefully my deadlifts tomorrow will be good. Aiming for 200kgx3 reps :-)

[04cartert]

Subb'd, thought i'd say hello rather than stalking you silently hughy.

also holding200kgandlaughingisridic.jpeg

[UnknownOrigin]

Deadlift day

200kgx3

yay for me... zzzz going to pull 220kg soon for a 1RM


HS Lat pull downs

90kgx10, x10, x5, 10 breaths between sets

HS row - palms facing down

45kgx10, x10, x10, right arm, 10 breaths between
45kgx10, x10, x10, left arm, ^ ^ ^ ^ ^ ^ ^ ^ ^

Then some shrugs on the shoulder press machine... didn't log though cause its an improvisation exercise

Reverse cable fly

7.5kgx12
7.5kgx10

Incline DB curls

12kgx10, x8, x5,

EZ Bar curl

30kgx10, x5, x4,


then some abs rest paused for lulz.

[UnknownOrigin]

Might start updating this log with more general stuffs so its not too boring to read workouts over and over.

If I can get into the habit of using it, I'll use MFP daily and post the totals on here too. Other than diet I'll log whatever really.

Its also been snowing here in the UK over night. Which is annoying as hell.

[Xuaxace]

must be exciting to be so close to a 5 plate deadlift! I don't even know the 4 plate feel haha. Nicely done.

Same thing happaned to me when benching 115 last week. got 2 reps (almsot 3) and then struggled getting a single few days after... Hopefully it was just a bad day, that is what I like about 5/3/1 though, after the 1 day, back to 5 rep day, a bit like a deload.

[UnknownOrigin]

must be exciting to be so close to a 5 plate deadlift! I don't even know the 4 plate feel haha. Nicely done.

Same thing happaned to me when benching 115 last week. got 2 reps (almsot 3) and then struggled getting a single few days after... Hopefully it was just a bad day, that is what I like about 5/3/1 though, after the 1 day, back to 5 rep day, a bit like a deload.

I think once i can pull 200kg for 5 reps I have 220kg. I might even have it now. I pulled 212.5kg when I was doing 190kg for reps IIRC. So hopefully 220-225kg is within reach soon, if not now.

Yeah but you've had injuries etc, and your squat completely dominates mine...

Yeah Im probably going to reset to 110kg to be honest, because 115kg is just driving me insane lol. I've been trying at it for ages now. So if I reset to 110kg and work my way up to 6 or 7 reps I should be ok. Bench has always been my weakest lift though tbh

[UnknownOrigin]

Squat day

147.5kgx5

Felt easy, last rep was a bit slow though.

130kgx1 with wraps for practice. I'm getting used to the wraps thats for sure :-)

105kgx10. Bitched out of the 20 rep set. Was just really tired


Leg curls

70kgx12
75kgx10
75kgx6

Leg extensions

80kgx10
80kgx10

Held each of those at the top for a good second or two, just for a bit of squeeze etc.

Leg press machine was broken of peace. Had to use a crappy hammer strength one so I just did:

200kgx15



Yes I've dumped off rest paused for a while. Just fancy changing it up really. The rest pause has definitely helped my "straight set" strength doe.

[UnknownOrigin]

Bench day - deload

Bench Press

100kgx9

meh probably could have grinded a tenth but I wanted to take it easy. Going to just go back to 110kg next session and try and build past 115kg the stupid weoighwgg.

Incline DB Press

34kgx10
36kgx10
40kgx7

These felt awkward having not done them in ages.

HS chest press

80kgx8
60kgx10
60kgx15
40kgx15 bottom 1/2 of ROM for lulz

Cable side raises

5kgx10
5kgx10

zzzz


V bar press down

25kgx10
25kgx10
25kgx10

cambered bar press down

20kgx15
25kgx10
25kgx10



Nothing much to talk about really. Boring workout lol. Burn in the tri's and chest was nice doe.

Back to school tomorrow, CBFA

[UnknownOrigin]

Deadlifts

200kgx4 PR

Form wont have been perfect but 0 fkz given, I've been fine so far.


Thinking however of switching up my routine so one pull day I do speed pulls, and the next day I do a heavier 3-5 set.

Thoughts?

Just to take a bit of stress off my body lol as I've been doing heavy deads 2x a week for a while. I know it wont happen but I just don't want my strength to go down by reducing it to 1x a week. w/e

gotta go to school so can't log the rest of the back workout, but it was very plain lol, nothing amazing. Just got a nice pump lol

[AdamNW]

I know it wont happen but I just don't want my strength to go down by reducing it to 1x a week

just to reassure you, it won't.

i think it's a fine idea to drop it down to heavy deadlift once a week and do speed pulls the other.
Other option i would say is doing TnG deads once per week and deadlift from a stop the other. tng is a lot less taxing on the CNS and has it's other benefits (better for hypertrophic purposes too).

Up to you though man, whichever you feel to be best. doing speed work the other day won't make you not progress though

[UnknownOrigin]

just to reassure you, it won't.

i think it's a fine idea to drop it down to heavy deadlift once a week and do speed pulls the other.
Other option i would say is doing TnG deads once per week and deadlift from a stop the other. tng is a lot less taxing on the CNS and has it's other benefits (better for hypertrophic purposes too).

Up to you though man, whichever you feel to be best. doing speed work the other day won't make you not progress though

Do you think that doing speed pulls will help my strength in the long term?

I might use 60-70% of my working set weight and just do 3 sets of 3 speed pulls. I could use 140kg for speed pulls, it flies up...

[AdamNW]

Do you think that doing speed pulls will help my strength in the long term?

I might use 60-70% of my working set weight and just do 3 sets of 3 speed pulls. I could use 140kg for speed pulls, it flies up...

speed work is thought to have it's benefits (including recruitment of faster twitch fibres, etc.) so i don't see how it would do anything but help.
it's generally done with higher volume though, i.e. 6-10 sets x 3 reps
i would go 6 x 3, are you gonna tng or reset it man?

[UnknownOrigin]

speed work is thought to have it's benefits (including recruitment of faster twitch fibres, etc.) so i don't see how it would do anything but help.
it's generally done with higher volume though, i.e. 6-10 sets x 3 reps
i would go 6 x 3, are you gonna tng or reset it man?

6 sets sounds good to me, I presume I can rest 2-5 mins between yes? Or is slightly higher intensity needed?
Reset it each time I think, unless you have reasons why I should do otherwise?

[12ccopeland]

100kg bench on deload day? When will it be my turn doe?

[UnknownOrigin]

100kg bench on deload day? When will it be my turn doe?

soon.jpeg

[UnknownOrigin]

Squat day

150kgx4

so close to getting a fifth, I only just missed it. Will try and get 5 next workout instead of jumping into 152.5 lol. But I might also max out next workout not sure.
If I get can 150kgx4 I should be able to get 160x1, then maybe 170kg with wraps. idk.

Wrap work single set

140kgx1

TBH I did this like 2 minutes after my top set which was dumb lol, felt tired as hell so the rep didn't move quickly at all, but o well.

Then finished off squats with

105kgx15


Leg extensions with a 2 second hold at the top

80kgx12
80kgx11


Leg curls with a 2 second squeeeeeeze

50kgx15
60kgx15
60kgx8 lol


Seated leg press

170kgx15
180kgx8 :/


Legs felt pumped as hell. Walking down the stairs was interesting. Happy with how the squats went doe. Ish.

[AdamNW]

dafuq strong squatting hugh!

i just realised the response i made to your last question didn't post.. but a lower rest time will be better. 2 minutes is more than enough, the weight will fly up.
TnG is more purposeful in a hypertrophic sense in my opinion, i.e. better for hypertrophy due to the greater TUT.
also it's a lot less strain on the CNS

but that is your choice mayne

[UnknownOrigin]

dafuq strong squatting hugh!

i just realised the response i made to your last question didn't post.. but a lower rest time will be better. 2 minutes is more than enough, the weight will fly up.
TnG is more purposeful in a hypertrophic sense in my opinion, i.e. better for hypertrophy due to the greater TUT.
also it's a lot less strain on the CNS

but that is your choice mayne

Thanks man :3

Hmm I'll try both and decide. I prefer resetting though as I'm going for power... I'll see though.