That's an interesting workout. What was the thought process behind that?
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Thread: How pezking got his wheels back
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06-01-2018, 08:40 AM #1621Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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06-01-2018, 10:07 AM #1622
- Join Date: Mar 2010
- Location: Summerfield, North Carolina, United States
- Age: 40
- Posts: 9,819
- Rep Power: 29856
It's just GPP. This format is actually prescribed by Powerlifting to Win, but the idea is to get in some extra work on weak areas (back especially) and work on conditioning. Nutrient partitioning, etc etc. I needed to do more back work yesterday but I was hurried so I skipped chin ups, though I did do some band pullaparts that aren't listed.
It's a nice way to get some back/bi work in, in a very short time. Whole thing takes 45 minutes.Journal: http://forum.bodybuilding.com/showthread.php?t=153427731&page=1
FMH Crew Brit in Training
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06-01-2018, 10:08 AM #1623
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52548
Basically stems from this - http://forum.reactivetrainingsystems...trength-Sports
5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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06-01-2018, 11:45 AM #1624
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06-02-2018, 01:52 PM #1625
- Join Date: Mar 2010
- Location: Summerfield, North Carolina, United States
- Age: 40
- Posts: 9,819
- Rep Power: 29856
Heavy Day
Back Squat:
275x6 @8
255x6
255x6
Bench:
190x6 @9
180x6
180x6
180x6
180x6
Deadlift:
285x6
285x6
285x6
Dumbbell Bench:
60x9
60x9
60x9
--PR
NOTES:
Morning BW: 183.6 lb
Had the funny right quad cramp thing again while warming up for squats. I think it's water related, but I'm also not even remotely thirsty. I also kind of screwed up my food schedule today (and for the week, really), so I'm low on calories.
Squats moved OK, though.
Bench was slow AF on rep 6, I know I can do better though, so it's onward and upward.
Deadlift was a piece of piss. Probably the best my form has ever felt.
Cheers.Journal: http://forum.bodybuilding.com/showthread.php?t=153427731&page=1
FMH Crew Brit in Training
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06-03-2018, 04:53 AM #1626
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06-04-2018, 11:06 AM #1627
- Join Date: Mar 2010
- Location: Summerfield, North Carolina, United States
- Age: 40
- Posts: 9,819
- Rep Power: 29856
Gpp
All lifts today are AMRAP in 7 minutes unless otherwise noted
DB Seal Row:
50’s x 65
-Great feeling in my back.
Hanging Leg Raise:
BW x 50
-Legs straight (ish) on all reps.
Chinups:
BWx10 +3+3+2
-Myo reps
DB Curl:
30's x 38
NOTES:
Morning BW: 183.4 lb[/QUOTE]
Not listed here are about 100 external band rotations. Have been having some aching in my right shoulder so I'm working on that. Tried band cuban presses but they felt awkward af so I need to look at those more closely.
Dropped weight on Rows and Curls to try and get in more overall reps. DB rows that worked great, curls....it's probably good that I did this on curls because I struggled after the chins.
Overall a good workout.
Cheers.Journal: http://forum.bodybuilding.com/showthread.php?t=153427731&page=1
FMH Crew Brit in Training
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06-10-2018, 09:56 AM #1628
- Join Date: Mar 2010
- Location: Summerfield, North Carolina, United States
- Age: 40
- Posts: 9,819
- Rep Power: 29856
Heavy Day (from yesterday)
Back Squat:
285x6 @9
265x6
265x6
Bench:
195x6 @9
185x6
185x6
185x6
185x6
Deadlift:
330x6 @9
Dumbbell Bench:
60x9
60x9
60x9
NOTES:
Morning BW: 183.8 lb
Squat: 285x6 was tough. Upper back working very hard on reps 5-6.
Bench: I was hesitant to load 195 since 190 moved so poorly and I skipped 192.5, but it actually looked good on video. Still work to do here but I’m please so far.
I think 330x6 is a legit deadlift PR. And form is looking the best it ever has if I may say so myself.
All in all things are going well. Need to get diet back on track. New job and various life things have me eating out a lot, and I suck at that.
Cheers.
Cheers.[/QUOTE]Journal: http://forum.bodybuilding.com/showthread.php?t=153427731&page=1
FMH Crew Brit in Training
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06-10-2018, 10:17 AM #1629
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06-10-2018, 10:48 AM #1630
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06-10-2018, 10:59 AM #1631
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06-11-2018, 01:08 AM #1632
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06-12-2018, 06:07 AM #1633
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06-12-2018, 10:06 AM #1634Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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06-14-2018, 04:21 AM #1635
- Join Date: Mar 2010
- Location: Summerfield, North Carolina, United States
- Age: 40
- Posts: 9,819
- Rep Power: 29856
Log Catch Up.
GPP Sunday:
All lifts today are AMRAP in 7 minutes unless otherwise noted
DB Seal Row:
60’s x 51
Hanging Leg Raise:
BW x 53
-Improvement.
Chinups:
BWx8 +3+3+2
-Myo reps
DB Curl:
35's x 42
Light Day Tuesday:
[B]Paused Back Squat:
200x6
205x6
205x6
--@8
Long Pause Bench:
145x6
150x6
150x6
--@7
Nordic Curl:
BWx10
BWx10
BWx12 !!PR!!
--Black band assist
Lying Tricep Extension:
62x12
62x11
62x11
--Probably went a bit hard on these. @8-9
Heavy Day Last Night:
Back Squat:
290x6
270x6
270x6
--Last set of 270 was @9
Bench:
198x6
188x6
188x6
188x6
188x6
--Last rep of last set was the longest rep of my life. Never stopped, never slowed down, but never sped up either. I swear it was at least 6 seconds of snail-like motion. Maybe 7 seconds.
Deadlift:
295x5
295x6
295x5
--CBF with all these reps. 9:00 pm and I'm toast.
Dumbbell Bench:
SKIPPED. CBF
NOTES:
Morning BW: 184.4 lb
I was off on my eating today, and got a late start. Finally quite at 9:00 so I could eat dinner and get to bed (up at 4:45 today). I'm a little disappointed in the reps I skipped but I'll get over it. Body had enough.
Well, I'm running towards the end of my ability to LP the way that I have been. I know I ran this as a strength block to realize some strength gains after all my "high volume bollucks", but it's hard not to fall into the LP mindset of counting weeks until I hit PRs. It's also hard not to push to RPE 10 in order to keep things moving, but unfortunately I think I'm going to have to start dropping reps either next session or the session after on squats.
Bench feels like I should be able to add a bit more before dropping off, but back-offs are starting to get ridiculous. If top sets keep moving I might hold backoffs where they are for a week instead of adding weight.
Deadlift is smooth. Just ran out of steam for the night. Squats really took it out of me.
On a side note. I've been lifting religiously, but I suck at logging because my new job has me tied up all day long, usually late. I eat lunch at my desk while working, come early, stay late, blah blah cry fest. It's fine. I'm just busy and don't have time to check in here like I always have in the past and I feel bad for all the journals I'm not checking. Sorry, fellas.
Cheers.Journal: http://forum.bodybuilding.com/showthread.php?t=153427731&page=1
FMH Crew Brit in Training
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06-14-2018, 10:31 AM #1636
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06-16-2018, 05:45 PM #1637
- Join Date: Mar 2010
- Location: Summerfield, North Carolina, United States
- Age: 40
- Posts: 9,819
- Rep Power: 29856
back squat:
295x5 @9
270x5
270x5
bench:
200x6 @9
188x6
188x6
188x6
188x6
deadlift:
340x3 @9
dumbbell bench:
60x8
60x9
60x9
notes:
morning bw: 184.0
Legs and especially back are definitely not recovered from Wednesday’s heavy session and I had to drop reps on squat and deadlift.
Bench, however went really well.
Cheers.Journal: http://forum.bodybuilding.com/showthread.php?t=153427731&page=1
FMH Crew Brit in Training
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06-16-2018, 10:00 PM #1638
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06-17-2018, 11:15 AM #1639
- Join Date: Mar 2010
- Location: Summerfield, North Carolina, United States
- Age: 40
- Posts: 9,819
- Rep Power: 29856
Gpp
DB Seal Row:
60x51 in 7 min
Lying Leg Raise:
+5 x65 in 7 min
Bike:
LISS 20 minutes
Elbow pretty messed up still. Flared up so badly this morning that I had to stop golfing after 5 holes. Rows were totally fine but curls were not. Band pull aparts also we’re no good.
Cheers.Journal: http://forum.bodybuilding.com/showthread.php?t=153427731&page=1
FMH Crew Brit in Training
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06-18-2018, 01:15 AM #1640
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06-18-2018, 07:19 AM #1641
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06-18-2018, 08:00 AM #1642
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06-18-2018, 06:16 PM #1643
- Join Date: Mar 2010
- Location: Summerfield, North Carolina, United States
- Age: 40
- Posts: 9,819
- Rep Power: 29856
New Light Day
front squat:
185x4 @6
185x4
185x4 @7
long pause bench:
165x4
165x4
165x4
nordic curl:
BW x12
BW x12
BW x12. PR!
—black band assist
lying tricep extension:
67x12
67x11
67x10
notes:
morning bw: 184.0
Swapped over the then intermediate powerlifting to win program mid week lol. Hoping this helps recovery.
Cheers.[/QUOTE]Journal: http://forum.bodybuilding.com/showthread.php?t=153427731&page=1
FMH Crew Brit in Training
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06-20-2018, 06:32 PM #1644
- Join Date: Mar 2010
- Location: Summerfield, North Carolina, United States
- Age: 40
- Posts: 9,819
- Rep Power: 29856
Heavy Day
Back Squat:
300x5 @9
275x5
275x5
Bench:
203x6 @9
193x6
193x6
193x6
193x6
Deadlift:
340x3 @9
—straps messing me up. I know I have more.
dumbbell bench:
60x11 PR!!??
60x10
60x9
—where tf did that come from?
Notes:
morning bw: 183.6 lb
Squats were pretty tough again. Trying to keep form tighter and these heavier weights.
Bench was a bitch to get started. First rep hurt my forearms so badly I dropped the bar and had to start over. After the first rep, zero pain after that. So weird. Backoff sets moved quite fast.
Deadlifts are getting screwed up by straps so I need to learn mixed grip.
DB bench came out of nowhere. Highest reps I’ve gotten previously is 9.
Cheers.Journal: http://forum.bodybuilding.com/showthread.php?t=153427731&page=1
FMH Crew Brit in Training
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06-21-2018, 02:18 AM #1645
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06-21-2018, 08:01 AM #1646
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06-23-2018, 05:08 PM #1647
- Join Date: Mar 2010
- Location: Summerfield, North Carolina, United States
- Age: 40
- Posts: 9,819
- Rep Power: 29856
Volume Day
Back Squat:
250x8
250x7
250x7
250x6
250x6
Bench:
204x4
180x8
180x6
180x7
180x6
Deadlift:
275x7
275x7
275x7
CG Bench:
147x6
135x9
135x10
Notes:
morning bw: ???
Getting back in to volume is rough. Legs feel like knives.
Cheers.Journal: http://forum.bodybuilding.com/showthread.php?t=153427731&page=1
FMH Crew Brit in Training
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06-25-2018, 05:28 AM #1648
You're really going well here Pez. Squat looking great, bench going well.
I've never liked straps. Wouldn't swap my versa gripps for anything. And mixed grip, once you get setup nailed, is great.Training Log : https://forum.bodybuilding.com/showthread.php?t=175236371
PRs- (in KGs at meets): 170/120/200
FMH Crew - The Crazy Uncle
Nanakorobi yaoki
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06-25-2018, 05:42 AM #1649
- Join Date: Mar 2010
- Location: Summerfield, North Carolina, United States
- Age: 40
- Posts: 9,819
- Rep Power: 29856
Gpp
All lifts are AMRAP in 7 minutes unless otherwise noted.
DB Seal Row:
60's x49
Lying Leg Raises:
+8 x??? Lost count. It's like 60 or so
Hammer Curl:
30x48
Bike:
20 minutes LISS
Notes:
morning bw: 184.6 lb
This session was just OK. I didn't follow my normal timing on seal rows and it screwed me for reps. You really do more if you rest less. Hammer curls were supposed to be light n easy but they ended up pretty tough.
I've been pretty rushed in here lately, so quick update.
Couple sessions ago I was a bit under recovered and did not get the reps I felt like I could have. Rather than screwing around with tapering reps for 4-5 weeks it was suggested that I move to the first intermediate template for this program, which is basically like a Heavy-Light-Medium template.
Heavy - high volume. 5 sets of 5-8 reps @8. Actually a lot like the RP template I've followed in here for a while.
Light - medium intensity and low volume. sets of 4 @7.
Medium - High intensity. It's geared towards sets of 1-2 reps. Something I'm not used to doing regularly at all.
Saturday was my first "volume" day, and it was brutal. Hopefully this plus some more food will get the big weights moving. I feel like progress over the last year has still been minimal. If I have to do calculations and look back at logs to figure out if I've made significant progress.....It's not that significant. Sadly, my weight is about the same as it was last May, so that is where I look first. I've done just about everything other than just bulk till I'm fat, and I've often said that everyone who ever got jacked got fat at some point along the way. So....
Cheers.Journal: http://forum.bodybuilding.com/showthread.php?t=153427731&page=1
FMH Crew Brit in Training
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06-25-2018, 05:44 AM #1650
- Join Date: Mar 2010
- Location: Summerfield, North Carolina, United States
- Age: 40
- Posts: 9,819
- Rep Power: 29856
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