Log of a permabulker

[hmenen]

Close grip bench because my shoulder felt like it was gonna hurt
85x3 easy PR
90x3 easy PR (probably had 4 but didn't want to risk it)
90x2 wore belt and that was a bad decision

Pin presses
80x5x5 easy

Flat dumbbell bench (1st time in months)
35sx9 PR
35sx9
35sx7?
25sx11
25sx??

Kneeling triceps pushdowns, number is what the stack says
100x10
100x8
90x10
90x8
80x12?

Overhead cable extensions
70x10
70x10
70x10
70x10
70x20 wut

Lat Pulldowns supinated
10th hole x 8 with some cheat PR nearly the whole stack
8th x 8
7th x 10?

EZ curls
50x12 PR
45x8
40x10

Notes:
In a few workouts I hope to be reppibg 2 plates on bench . Gonna start gaining lots of weight as well since I've been the same for a while

[hmenen]

Squats
120x8 belt PR

Deadlift
150x1 easy but didn't go heavier cause injury still lingers

Leg press in pps
6.25x4 PR
5x5
5x5
5x5
5x5

Stiff leg dl belt
80x7
80x7
80x7
80x7
80x7 easy af

Back extensions
60x5
60x5
60x5
60x5
60x10

Pull downs
11th hole x 4 PR
9th x 7
7th x 7

Ez curls
35x15
35x12
35x10

Leg extensions
6th hole
X13
X12
X12
X12
X11

Calves
35x3x8 slow tempo

Notes:
Damn I was stronger in squats than I expected,

[hmenen]

Pin presses with timed 30s between each single (8th hole)
9 singles with 100 kg then
100kg x 6

Dumbbell flat bench
35sx 14 PR
37.5sx 7 PR
30sx14PR
30sx 9
30sx 6

Overhead dumbbell extensions
25x10
25x10
25x10

Kneeling triceps pushdown
110x10 PR
110x6
100x6
90x8
90x6

Overhead cable extensions
80x10 PR
80x10
80x10 elbow starts hurting

Lay pulldowns
11th hole x 5 cheating too much

Notes: weak

[hmenen]

Squats
125 x 6/7?? Pretty sure I got 7 Belt PR!!!!

Deadlifts
160x7 okay for like 1 month off and no assistance belt

Leg press
6.25 plates x 8 PR
5.25 x 5
5.25 x.5
5.25x5
5.25x10

Leg extensions
Cramps >

Hyper extensions
65x10
65x10
65x10
Volume PR

Lat pull downs
11th hole x 7 PR
9th x 8
7thx8

Cable crunches
3x12 stack

Calves
40x3x8 tempo

Shrugs
140x15
140x15 WEEEAAAKKK

[hmenen]

Bench
95x2 missed 3
95x2 missed 3
90x3
85x3 good pause
85x3 good pause
SO IRRITATED I HAVENT HIT 95 for more than 2 for like a month ffs

Pin presses 7th hole
90x2 missed 3 PR
80xlots
80xlots

Dumbbell bench
35sx4?

Nothing worth noting because it was all weak af.

[hmenen]

Deadlifts
170x6 belt PR!!! Not ****ing bad

Chest supported row
3.5plates x 12
(WAS SUPPOSED TO DO RDLs!!!)

....

RDLs wearing a belt
120x8
120x8
120x8
120x8
120x8

Chest supported row (plates)
2.5x12
2.5x12
2.5x12
2.5x12

Shrugs belt
140x15
140x15
140x15
140x15
140x25

Hack squat Machine
1pps x8
1pps x8
1pps x8
1pps x8
1pps x8

Pull downs
7th hole x 8
7th hole x 8
7th hole x 8

Decline Crunches ( don't want abs, they're just weak af)
Me x 15
Me x 12
Me x15

Fave pulls?
Leg curls?

Calves 45kgx3x6 tempo

Notes:
So 170x6 feel strong af after doing that. If I stick with this workout and set scheme I should get super strong due to the high volume on the mass building exercises

[hmenen]

Some benching at home
----------------------------------------------------
Spoto Presses are gonna become a big thing cause thats where i stick every time,
kinda useless training but i was bored so I thought may as well

On my chit bench at home
really close grip spoto presses
35kg x 10 x 10

ohp
35x5
35x5
35x5
20x10
20x10

[hmenen]

Squats
130x6 PR belt

Deficit deadlifts
140x10 belt with a super controlled eccentric

Box squats
110x6
110x6
110x6
110x6
110x6.

Belt^^^^^^^^^^

Leg press
5.5pps x 5
5.5pps x 5
5.5pps x 5

Leg extensions
6th hole x 8
6th hole x 8
6th hole x 8
6th hole x 8
6th hole x 12

Back extensions
70x5PR
70x5
60x8

Crunches 10kg x 8 pr
10kg x 8
10kg x 8

Notes
Weak amount volume here, idk why but I just felt drained and my legs were feeling injury prone and crampy

[kwapsy]

Have you ever tried splitting your leg workouts? E.g one day you work your quads (squats, leg ext, leg press etc) and in the next leg session, you work your posterior chain/hamstrings (deadlift, leg curl, step ups etc). This way of training has really worked for me. Just a thought...

[hmenen]

Have you ever tried splitting your leg workouts? E.g one day you work your quads (squats, leg ext, leg press etc) and in the next leg session, you work your posterior chain/hamstrings (deadlift, leg curl, step ups etc). This way of training has really worked for me. Just a thought...

I have considered it (I've considered just about everything), but in general I'm satisfied with the progress I'm making on squats, so I figure there's no need to change my routine just yet. Obviously in the future when I need more advanced techniques to make gains I could implement this. Thanks for posting dude!




Bench Workout
Ring finger on rings bench (aka weak)
90x3?
85x6 some reps paused

Spoto Press
65x6x6

incline bench
70x5
70x5
70x5
70x4
70x2

Flat dumbbell
30s x 8
30s x 8
30s x 8
30s x 8
30s x 9

incline dumbbells
25sx8
25sx8
25sx8
25sx8
25sx8

OHP
40x5
40x5
40x5
40x4

dips
mex4
mex4
mex3

triceps pushdown
110x6
100x6
90x6
80x8
70x10

overhead cable extensions
60x10
60x10
60x10
60x10

notes:
bench is filth.
spoto presses are supposedly the GOAT bench builder
lots of volume on good compounds and presses today, maybe my bench will move...

[hmenen]

Bench in rack no lift off
85x6
80x8

Spoto press (first three sets with a wider grip, trying to touch lower)
70x5
70x5
70x5
70x5
70x5
70x5
70x5

Dips
Mex7 tied PR
Mex5
Mex3
Mex3
Mex2
Total amount of reps PR

Ohp
42.5x4
42.5x4
42.5x6 PR?

Chest supported t row
80x8PR
70x6
60x15PR?

EZ cheat curl
55x5 PR
45x8
35x10

Kneeling pushdowns
120x10PR
110x8
100x8
90x15
80x10

Overhead extensions
90x10 PR
Notes:
Bench won't move I am so annoyed ffs, next workout I'm going to bench pre fatigued after doing all my sets of spoto pressing and work on improving my fatigued bench press with a ring finger on rings grip

[hmenen]

Squats
135x6 BELT PR

Deficit deads
150x8 Probably could've pushed it to 10 but technique was breaking down (140x10 was a solid set) (belt)

box squats
80x1 hurt something in upperback/shoulderblade area so decided to stop

hack squats on machine in pps
1.25x8
1.25x8
1.25x8
1.25x8
1.25x12PR

leg extensions (hole down on stack)
7th x 8
7th x 8
7th x 8
7th x 8
7th x 12

hammer strength high row/pulldown?
1.5pps x 8 one arm at a time
1.5pps x 8 one arm at a time
1pps x 12
1pps x 12
1pps x 12

seated cable row
4th hole x 15
6th hole x 10
8th hole x 8

[hmenen]

Smolov spoto press all sets done with wider grip
75x8x4

Bench new grip
80x9 PR, and after some fatigue
70x8 (failed 9)
60x14

Incline
70x4 dead by flat bench reps
60x5
60x5??
Not important it was too light to note

Dips
Me x 6 (failed 7 )
Me x 5
Me x 5
Me x 5
Me x 5
Total rep PR

OHP
45x3 PR
42.5x3
40x3
30x8
30x8
30x12

Kneeling pushdowns
120x12 PR
110x8
100x7
90x15
80x15

OH extensions
100x10 PR
90x10
80x10
70x10
60x10

V bar pulldowns
9th hole x 3
7th x 3
5th x 3

I think I somehow pulled something in my back doing this, I think it's cause of those squats on Monday since it's a similar area. Hopefully it's nothing major

Barbell cheat curls
40x10 easy, felt light PR
50x5PR
40x10

Front raises EZ bar supinated
20x8
20x8
20x8

Chest press
?x3x8

Calves
40x3x8 super slow

[DoItForCuddles]

Nice, subbed
I'm on dat permabulk too

[hmenen]

Nice, subbed
I'm on dat permabulk too

awesome man, i love knowing people are reading this, keeps me accountable. you got any goals?

[DoItForCuddles]

awesome man, i love knowing people are reading this, keeps me accountable. you got any goals?

Not any proper ones, I just want to be and look as strong as I can. Don't really want to be lean. I'd say 5'9 185 ~18%bf. How about you?

[hmenen]

Not any proper ones, I just want to be and look as strong as I can. Don't really want to be lean. I'd say 5'9 185 ~18%bf. How about you?

I am a believer in the idea that you only need one big bulk and then when you cut you'll be huge because you spent so much time building your body up, so I will cut when I'm satisfied with my strength/size which won't be for a long time I don't think.

It would be amazing to break some kind of national age record in powerlifting, even if it's a gym lift or gym total.

This year my goals are to squat/bench/deadlift 210/140/250 (kg)
Talk is meaningless though
Ultimately I just want to be as big and strong as possible

[hmenen]

did shoulders at home last night because i couldnt get to a gym

ohp
35x19 big PR not full lockout but I do these for shoulder strength
35x13
20x30
20x30

front raises
20x20PR
20x20

Barbell curls going for pump
20x30
20x10
20x10

reverse curls
20x8
20x15 grip was slipping

band pullaparts and band lateral raises

notes:
I did what I could and set some PRs in high rep ranges so I probably built some muscle.
I also took some measurements
54" shoulders w/pump
17.5" arms with biceps pump, 18.75 in side chest position
14" forearms pumped

[hmenen]

Despite the fact I did nothing all day, i was pretty lethargic feeling in the gym. I got 12 hours sleep and i think that kinda screwed me as i felt tired all day.

Squats
125x7 Belt (missed 8) wanted 12 ??? belt was in the wrong position as i barely felt it when pushing out, form was weird, I wasn't able to descend as quickly as normal and get that bounce

deficit deadlifts
160x8 BELT PR

Rack pulls 4th hole
200x6 BELT PR had to stop because I needed to burp, had more
180x6 BELT
160x17 PR Belt had more

Box squats
120x5
120x5
120x5
120x5
110x5
110x5
volume PR

barbell rows
80x15PR

leg press in pps
5x5
5.5x5
6x5
4x20

notes:
So i think my squats need some volume work to move forward, which is fine considering I added 20kg to my max in about 6 weeks without any weight gain and it's getting kinda draining getting super intense all the time. may do 20 rep squats or perhaps pause squats next workout, we'll see. I'm gonna go heavier off a deficit next time I pull which will be a pr since the heaviest ive gone is 160, plus today's PR of 160x8 is after doing squats which drained a lot of my 'adrenaline' and energy, fresh I'll be even stronger

[hmenen]

Spoto press
70x6x6

bench press
80x10 PR
70x12
60x16?

OHP
37.5x13 PR
35x15?
30x20

Dips (including bodyweight)
105x9 PR
110x5PR
105x5
105x5
105x3

Kneeling Pushdowns
130x6 PR
120x8
110x10
100x10
90x10

Overhead Extensions
90x15 PR
80x20
70x20

Barbell Rows
80x20 PR

notes:
My bench is finally moving again, I think I've found the right assistance exercises, and high volume pressing from the smolov on spotos is paying off !!

[hmenen]

Deficit deadlifts
170x8 BELT PR threw up in my mouth a bit tho... Am I hardcore now?

Beltless pause squats, aka hell
110x3
110x2
100x3
100x3
100x2

Beltless regular squats
90x9 I had more but was worn out and just gave up, kind of a puss thing to do... Oh well

Rack pulls 4th hole 1 board (right at the bottom of the knee cap)
60x1
100x1
140x1
180x1
200x10 BELT PR wooo!!!!
160x20 belt PR had to reset a couple times cause I got winded

Romanian deadlifts
130x8 belt PR
130x8
130x8

barbell rows
85x15PR belt

Shrugs
100x50 (didn't want to go heavy) PR

Cheat curls
40x13 PR

Notes:
My Beltless pause squat is so crap so I need to improve that a lot

[hmenen]

Spoto Press
75x7x5

Bench
82.5x5 missed 6
70x12 missed 13
60x10

OHP
40x12 PR
35x16
30x20

Dips
105x5

Facepulls
?x5x15

Notes:
I didnt get enough sleep, was dehydrated and drained
My bench was progressing best when I had a huge arch so I'm going back to that, want to eventually have my index finger on the rings but right now I'm at ring finger, will move it out soon. I think I'm going to pause bench cause tng feels like I cheat too much. Soooo... note to self:

PAUSE BENCH WITH A HUGE ARCH AND NOTHING ELSE!!!!!!!*

[hmenen]

My bench progress has been so awful this year, there's no question that I have a ****ty build for it but regardless I have made pathetic gains over 6 months that could probably have been made in a month. 10kg on my bench in 6 months... really. Thats pathetic, I should be ashamed. I think I can put this down to the fact that I was hitting rep maxes too often and form has not been dialed in, especially for someone with my build (arms are 6'8"), I was using a flat footed form with not so big of an arch, relying too heavily on bounce, my grip was inside the rings when i should have been doing what historically has given me the best results which is getting as big an arch as possible and benching with control if not pause, I also should have had a wider grip as this will be stronger.
The rest of the year I have got to make up for lost time/gains
140kg by the end of the year is what I need to not consider myself a failure
5x5 seems like the fastest/most reliable way of getting there, 5x5 twice a week.
I think I'm back to gaining weight, just gotta keep that up.
Next Bench session I start 5x5 with 80kg
LETS GO!

[hmenen]

Rack pulls from 3rd hole ( about an inch below the kneecap)
200x6 belt PR
170x10 belt PR

Pause bench in rack
80x5
80x5
80x5
Not too difficult^^^

Box squats w/ belt
130x6 belt PR
130x6
130x6
130x5
(the fact I can do this for multiple sets means my box squat has gone up a lot )

Smith shoulder press
60x8
50x10?

Barbell rows
85x20 belt PR had to really force the last few reps out ( which means cheat lol)

Shrugs
160x15 belt
130x20 belt
90x30 belt

Hack squat machine
80x8 PR
80x8
80x8

Weighted machine crunches
15kg x 2 x 8 machine feels really weird

Pull downs with v handle = hole down on stack
2x6
4x6
6x6

Chest press machine = hole down on stack
2x8
4x8
6x8
7x8

External cable rotations with the first weight on the stack
X10 each side
X8 each side

Notes:
I didn't want to squat for some reason today, I won't be doing pause squats again a because they mess with my form and irritate my knee, I don't want to to beltless squats either because my form is too crappy on them with weight that's not super light so I will just do volume on belted squats till I want to go heavy. Rack pulls are going well, I hope my bench starts to move now, looks good

[hmenen]

Just I case I forget, I need to do lots of upper back work because I could tell my upper back was not up to par when I was pulling 200. So I will be including high volume
Facepulls
Pulldowns with a straight bar
Shrugs (high volume and heavy)
T bar rows (high volume and heavy)

AND

I think im going back to a wider squat stance as I am definitely more upright when I have a wider stance and can maintain that in the hole. I am using a lot more hip and glutes/hammies as well

[hmenen]

Squats
120x4
120x4
120x4
120x4
120x4
Belt^^^^^
Volume PR

Rack pull, 3rd hole standing on a wooden board
200x0 fuk EDIT: I forgot to say that I did move the bar a cm or two off the pins but because of the awful position I was in due to what I can assume is just me being weak around this point, I gave up
*take off a ten each side then i went straight back to the bar*
180x6 Technically a PR belt Had a burp coming out as well wtf this needs to stop

barebll rows
90 x 15 Belt PR


notes:
went home after this cause I didnt take any pre so I just felt tired and weak. Gonna hit some accessory work tomorrow.
When I did 175 off the floor it was easier on the first rep than doing 180 from this pin height so I might go a bit lower next workout to get into a better position

[hmenen]

Bench
82.5x5
82.5x5
82.5x5

Close grip spoto press
60x8
70x5
70x5

Leg press = plates per side
6x5
6.5x5 PR
6.5x5
6x5
6x11 PR?

Good morning no belt
50x8
50x8
60x8

Leg extension = hole down on stack
8x8
8x8
8x8
8x10

Weighted crunch machine
20kg x 8
20kg x 8

Reardelt fly machine
2nd hole x 8 x10

Light face pulls

Calves
40x3x12

Notes:
I was a bit dehydrated going into this workout I think, felt strong on the leg press and my benching wasn't too hard so I'll bump it up again next workout

[hmenen]

Pause Bench
85x5
85x5
85x5
close grip spoto press
70x8
70x8

OHP
40x7 strict
40x11
50x4 PR
35x14 couldn't be bothered for more reps

pushdowns
130x8PR
120x8
110x10
100x10
90x10

EZ Preacher Curls, one long set
45x5
35x?
25x25
bar x 30?

rear delt flye machine = hole down on stack
3x5x8

[hmenen]

squats w/belt
125x4
125x4
125x1
[Loads of f***ing around with form with the bar to 80kg]
finally figured my form out but was worn out af
80x8
100x6
120x3 dumped 4
100x6?
80x10

Leg extensions = hole on stack
1x50 just wouldnt stop
2x20
3x15
4x15
5x15

ab crunch machine
25x2x8

notes:
Yeah so my squats were moving awful with my new form, cpuldnt get the bar feeling stable ect. gonna start doing sets with warm up weight instead of singles as it will pre fatigue me for my topset meaning when I go and lift fresh I will be able to hit more also akes me feel more warmed up

[hmenen]

OHP at home having to clean the weight up
50x5 cheated on the last one... probably an off day
45x10
40x11
35x15
30x20

front raises
25x8 PR
25x8 PR

overhead extensions and pushdowns with a band

notes:
Even though this must have been one of those ****ty days (idk why?) I should still have managed to PR on the OHP top set because last workout I got 50x4 after benching and doing 2 work sets prior, so I will hit some straight sets next time I ohp to acquire some volume