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  1. #811
    Registered User Fattgott's Avatar
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    yesterday

    Pause bench

    90kg x1,1,1,1,4

    The AMRAP set felt really nice and tight.

    Squat 107.5kg 3x5

    Beltless. Supposed to be 5x5 but was way too tired to safely do that. Angled my feet out a little more and that helped me get slightly deeper and felt good. We will see how it works at heavier weight



    Today

    Hip thrust

    150kg x8
    190kg x8
    210kg 3x5
    150kg x10

    heavy as ****

    nearing 5 plates

    Legs up bench 72.5kg 5x5
    lame
    lack of strength log:
    http://forum.bodybuilding.com/showthread.php?t=164516811
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  2. #812
    Registered User Fattgott's Avatar
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    Pause bench

    90kg x1
    100kg x1

    that's how quick I want 2 plates to move. Might have even been able to grind out another one. Felt very good and surprisingly easy for it being my 8th day in a row doing some form of press.

    CGBP

    80kg x1,1,1,1,3

    Chin up

    +14kg x5
    +16kg x5
    +18kg 3x5

    gonna work up to 20kg 5x5 and then start trying to progress some vertical pull variations(wide grip pronated, neutral grip etc.) and see if that helps my chin.

    Dips

    bw x10
    +10kg x5
    +15kg x5
    +10kg x6,6

    lack of strength log:
    http://forum.bodybuilding.com/showthread.php?t=164516811
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  3. #813
    Registered User Fattgott's Avatar
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    Front squat

    100kg x1,1,1,1,3

    super closegrip bp

    65kg 4x5, 1x8

    will probably be a well needed rest day tomorrow before week 5(AMRAP on training maxes)
    lack of strength log:
    http://forum.bodybuilding.com/showthread.php?t=164516811
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  4. #814
    Registered User Fattgott's Avatar
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    nice workout

    Squat

    125kg x3
    132.5kg x2
    140kg x4

    first time repping at 3 plates
    very happy with 4 reps, though I see now that my depth is slightly high :/. Increasing training max to 147.5kg.

    Chin up bodyweight x10,15

    pb, never done more than 12
    reps is just a question of technique, if you keep the groove and explosiveness. I felt a significant decrease in strength each time I paused at the top/bottom. Might have 17-20 if I'm fully rested and apply myself. Bodyweight 94.4kg in the morning.

    lack of strength log:
    http://forum.bodybuilding.com/showthread.php?t=164516811
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  5. #815
    Registered User Fattgott's Avatar
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    Bench amrap day.

    Pause bench

    85kg x3
    90kg x2
    90kg x3 MISLOADED THE WEIGHT, THIS WAS SUPPOSED TO BE 95KG
    decided **** it I'll do my amrap even though I was already fatigued.
    95kg x1

    failed the second
    adding 2.5kg to my training max because I know that I have atleast 2 maybe even 3 at 95kg in me. Also I have some ghost DOMS in my left pec that just came randomly while warming up for bench.

    I'll take the rest of the training week without any pressing because I'm feeling pretty fatigued.
    Last edited by Fattgott; 08-25-2017 at 10:04 AM.
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    http://forum.bodybuilding.com/showthread.php?t=164516811
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  6. #816
    Registered User Fattgott's Avatar
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    slept 2 hours then 2 hours then 2 hours again through the night because I watched the McGregor vs Mayweather fight(at 6am here). So wasn't feeling great today but spirits were high.

    Hip thrust

    150kg x8
    200kg x6
    220kg x5,4,5
    200kg x6
    150kg x10

    5 plates baby

    Chin up

    +35kg x1
    wanted a triple, decided I'll switch to doing Wide(ish) grip pronated pull ups for a few weeks. Goal is to do 20kg x3, then I will switch variations.

    Pull up +10kg x4,4,4
    lack of strength log:
    http://forum.bodybuilding.com/showthread.php?t=164516811
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  7. #817
    Registered User Fattgott's Avatar
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    CGBP

    82.5kg x3

    tough but managed

    Dips

    bw x12
    +15kg 4x5


    So it feels like I'm doing more than I need to for my bench(5 days a week of pressing). Also, I feel stronger during the first few weeks of benching(high reps) compared to the low rep weeks, so instead I'll try a novice/intermediate program by Josef Eriksson(strong bencher). So basically I set a goal weight(mine is 115kg, 10kg increase) and then I work up to rep goals at different percentages. So 65%(of goal weight) x15 > then once I achieve that I work up to 75% x10 > 85% x5 > 90% x3. 4 sets to fail on the first 2 goals and 5 sets to fail on the second 2 goals. So goals are 80kg x15 > 85kg x10 > 97.5kg x5 > 102.5kg x3. I think this means I'll be repping high reps most of the time(75x15 will be way tougher to achieve than 102.5x3). Anyways, I'll be doing this 2-3x/week along with some dips and other press variations. Still doing GZCL for squats and such though.

    So it'll look like this

    Day1: Heavy squat, bench
    Day2: hip thrust
    Day3: Lighter squat, bench
    Day4: Front squat
    Day5: Bench

    then pull ups every other day
    Last edited by Fattgott; 08-28-2017 at 01:42 PM.
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    http://forum.bodybuilding.com/showthread.php?t=164516811
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  8. #818
    Registered User Fattgott's Avatar
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    chitty week

    Got sick, took like 4 days of rest, went to the gym yesterday for an easy session, did 8x6 pull ups and not much else. Was excited for a session today though, but like an hour before the gym I got some random pain in my lower back. Thought whatever, went and did bench(70kg x12,12,8 - 60kg x10). On my way home the pain started getting really bad, and now I can barely move in bed from the pain. Just gonna rest and see how I feel tomorrow.
    lack of strength log:
    http://forum.bodybuilding.com/showthread.php?t=164516811
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  9. #819
    Registered User Fattgott's Avatar
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    Okay so the back pain was crazy bad last night. Could barely stand up to go to the bathroom. Woke this morning, felt pretty bad but still better, then over the next few hours it started going away. Decided I'll go to the gym since the pain is barely noticeable(only slight pain when I bent over and such). So I did an easy workout with no spine pressure. Still extremely odd and kind of worrying that pain like that could come so randomly from nothing at all. I was literally shivering from the pain when I tried moving over in bed.

    Pull ups bodyweight 10x5

    Dips
    bodyweight x15
    +10kg x5
    +20kg 2x5 (pretty tough)
    +15kg x5
    bodyweight x11
    lack of strength log:
    http://forum.bodybuilding.com/showthread.php?t=164516811
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  10. #820
    Registered User Fattgott's Avatar
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    Nice session!

    Squat
    decided to do some light work to see if my back gets irritated. Felt perfect so I'm good to go for heavy squats next session.

    90kg 4x5
    110kg 1x5 (this might actually be a beltless PB lmao)

    Bench press

    70kg x15,8
    65kg x11
    60kg x13

    Doing these with quite a short rest. Managed 15 at 70kg so now I gotta increase that 15RM by 10kgs.
    lack of strength log:
    http://forum.bodybuilding.com/showthread.php?t=164516811
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  11. #821
    Registered User Fattgott's Avatar
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    Hip thrust

    150kg x8
    200kg 4x6
    150kg x10

    Pull up

    bw x5
    +10kg x5
    +15kg x3,3
    +10kg x3
    bw x5
    lack of strength log:
    http://forum.bodybuilding.com/showthread.php?t=164516811
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  12. #822
    Registered User Fattgott's Avatar
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    Bench

    72.5kg x12
    70kg x10
    65kg x12
    60kg x14

    Was so shot after this and DB shoulder press that I could barely do 5 dips.
    lack of strength log:
    http://forum.bodybuilding.com/showthread.php?t=164516811
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  13. #823
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    Spontaneously decided to max out in squats.

    Squat

    140kg x1
    150kg x1
    160kg x1

    veeeeeeery tough, forward lean and knee caving but I managed to get it up which feels good. +10kg PB at 6kg lower bodyweight which feels good.

    Pull ups bw 4x8

    Boring front squats

    Last edited by Fattgott; 09-07-2017 at 12:22 PM.
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  14. #824
    Registered User orion792's Avatar
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    congrats on the pr!!
    My workout log (candito's linear program): http://forum.bodybuilding.com/showthread.php?t=165515901
    My strength training (road to powerlifting) log: http://forum.bodybuilding.com/showthread.php?t=173639391&p=1486170391#post1486170391
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  15. #825
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    yesterday
    didn't feel recovered at all for this session

    Bench press

    72.5kg x10,10
    65kg x16,12

    Dips

    bw x15
    +10kg x8,5,5,5,5

    Originally Posted by orion792 View Post
    congrats on the pr!!
    thanks mate! I think you've got 160kg in you now too.
    lack of strength log:
    http://forum.bodybuilding.com/showthread.php?t=164516811
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  16. #826
    Registered User Fattgott's Avatar
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    had to get this session done quick

    Bench press

    72.5kg x13,10
    70kg x12,10

    very nice
    progressing each session, probably due to endurance increasing quickly
    hope I can keep this up

    some back stuff and db presses
    lack of strength log:
    http://forum.bodybuilding.com/showthread.php?t=164516811
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  17. #827
    Registered User orion792's Avatar
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    Originally Posted by Fattgott View Post
    yesterday
    didn't feel recovered at all for this session

    Bench press

    72.5kg x10,10
    65kg x16,12

    Dips

    bw x15
    +10kg x8,5,5,5,5



    thanks mate! I think you've got 160kg in you now too.
    I ended up getting 171.5kg to my surprize! it was a great day
    My workout log (candito's linear program): http://forum.bodybuilding.com/showthread.php?t=165515901
    My strength training (road to powerlifting) log: http://forum.bodybuilding.com/showthread.php?t=173639391&p=1486170391#post1486170391
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  18. #828
    Registered User Fattgott's Avatar
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    Squat

    125kg x4,4,5

    felt nice

    Hip thrust

    150kg x8
    200kg x6
    210kg x3
    200kg x6,6
    lack of strength log:
    http://forum.bodybuilding.com/showthread.php?t=164516811
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  19. #829
    Registered User Fattgott's Avatar
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    Nice session

    Dips

    wanted to get a rough idea of my strength here, so decided for a heavy single

    bw x10
    +15kg x3
    +30kg x2
    +40kg x1 (quite easy)
    +45kg x0 (didn't even move lol)
    +30kg x2
    +20kg 3x5
    bw x15

    Okay so my max is around 40kg. Will try to work up to 50-60kg and see if that helps my bench.

    Pull ups

    bw x6
    +10kg x6
    +15kg 4x3
    bw x8

    CGBP 60kg 4x8
    lack of strength log:
    http://forum.bodybuilding.com/showthread.php?t=164516811
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  20. #830
    Registered User Fattgott's Avatar
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    Originally Posted by orion792 View Post
    I ended up getting 171.5kg to my surprize! it was a great day
    very nice man! really close to 4 plates. ill race ya there
    lack of strength log:
    http://forum.bodybuilding.com/showthread.php?t=164516811
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  21. #831
    Registered User orion792's Avatar
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    Originally Posted by Fattgott View Post
    very nice man! really close to 4 plates. ill race ya there
    well you better hit the gass man!I'm most likely going for it in 4 weeks
    My workout log (candito's linear program): http://forum.bodybuilding.com/showthread.php?t=165515901
    My strength training (road to powerlifting) log: http://forum.bodybuilding.com/showthread.php?t=173639391&p=1486170391#post1486170391
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  22. #832
    Registered User Fattgott's Avatar
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    Front squat 92.5kg 3x4

    Main focus is keeping my knees in line.

    Pull up

    bw x4
    +10kg x2
    +20kg x3,4

    Did a triple, then 4 at 20kg. The triple was good form but x4 was iffy. Anyways, increased my strength by 10kg at wide grip pull ups, so now I'm switching to neutral chins. Gonna try to hit a max triple next session then increase that one 10kg.

    Did some rows, power cleans, then some deadlifting. Deadlifting is still pretty scary since my back started randomly hurting for a day, but I decided to try some semi sumo. It did feel pretty good and managed to work up to a single at 160kg beltless(highest amount I've ever deadlifted beltless actually. Might start doing these and see how they feel.



    Originally Posted by orion792 View Post
    well you better hit the gass man!I'm most likely going for it in 4 weeks
    gonna be tough to beat lol, but there's a (very small) chance! lets go
    lack of strength log:
    http://forum.bodybuilding.com/showthread.php?t=164516811
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  23. #833
    Registered User Fattgott's Avatar
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    Bench press

    72.5kg x15,12
    70kg x11,10

    the first set was literally RPE 10. Anyways, happy that I got 72.5kg for 15, now on to 75kg.

    accessories
    lack of strength log:
    http://forum.bodybuilding.com/showthread.php?t=164516811
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  24. #834
    Registered User Fattgott's Avatar
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    Fattgott is just really nice. (+1000) Fattgott is just really nice. (+1000) Fattgott is just really nice. (+1000) Fattgott is just really nice. (+1000) Fattgott is just really nice. (+1000) Fattgott is just really nice. (+1000) Fattgott is just really nice. (+1000) Fattgott is just really nice. (+1000) Fattgott is just really nice. (+1000) Fattgott is just really nice. (+1000) Fattgott is just really nice. (+1000)
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    Squat 132.5kg x3,3,3,3

    Neutral chins

    worked up to a max heavy set

    bw x6
    +15kg x3
    +25kg x4

    Surprisingly almost as strong at neutral chins as I am at supinated chins. Gonna get 35kg x4 before I switch back to chin ups. Will be quite tough I think.
    lack of strength log:
    http://forum.bodybuilding.com/showthread.php?t=164516811
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  25. #835
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    felt like chit this session

    Bench press

    75kg x10,10
    70kg x12,10

    Hip thrust
    150kg x8
    200kg x6
    210kg x6,4

    OHP

    40kg x6
    50kg x5
    60kg x1
    50kg x5

    managed 1 plate fatigued. Might have 65kg when fully fresh.

    also I weighed myself this morning and I weigh 96.5kg, more than expected but not bad. Sitting just above 1kg/month for this bulk which is very good. Also I'm not much fatter(barely at all actually) than when I weighed 90kg.
    lack of strength log:
    http://forum.bodybuilding.com/showthread.php?t=164516811
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  26. #836
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    neutral chins 10kg x5 - 12kg x5,5,5,5
    lack of strength log:
    http://forum.bodybuilding.com/showthread.php?t=164516811
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  27. #837
    Registered User Fattgott's Avatar
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    Pause bench

    wanted to do a heavy rep since I've been doing so much high rep lately.

    90kg x1
    100kg x1

    moved very quick, probably an RPE 8.5, which I am happy with. Felt slightly unstable and wobbly though since I'm not used to heavy paused reps.

    CGBP

    60kg x10
    65kg 3x8

    Dips

    bw x10
    +10kg x8,8
    +15kg x4
    +10kg x8
    lack of strength log:
    http://forum.bodybuilding.com/showthread.php?t=164516811
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  28. #838
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    Front squat 100kg 4x3

    Neutral chins

    bw x6
    +15kg x3
    +30kg x1
    bw 3x10

    not feeling very motivated lately, just going to the gym and going through the motions
    lack of strength log:
    http://forum.bodybuilding.com/showthread.php?t=164516811
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  29. #839
    Registered User Fattgott's Avatar
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    Have been busy this week and I will be super busy this weekend and next week(work, tests in school), so training is probably affected, been pretty stressed.

    Bench press

    Was pretty excited for this session, but that died after benching, felt like chit, way too much food in my belly.

    Felt recovered so I tried a single at 100kg, went really quick, then tried 110kg but failed. I know I have it pretty soon, it's only a matter of time. Probably just need to be more peaked and I will have the strength for it. Did my regular sets after.

    80kg x9 (need to increase this by 6 reps)
    75kg x9
    70kg x11,9
    lack of strength log:
    http://forum.bodybuilding.com/showthread.php?t=164516811
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  30. #840
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    Yesterday

    Squat

    130kg x3
    137.5kg x2,2
    145kg x1,1,1

    felt like chite, couldn't get more than 1 on the AMRAP

    Neutral chins

    +15kg x4
    +30kg x3
    +25kg x4
    +20kg x5
    lack of strength log:
    http://forum.bodybuilding.com/showthread.php?t=164516811
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