2018! New Year, New Thread! PART 3: Still trying to achieve Super Saiyan!

[sooby]

Sets of 10 Squats = no thank you XD.

Good job mate, keep it going

good for the conditioning tho :P

Looks like everything is going well in here, nice work. Also hard pass on 10’s on squats

thanks

[sooby]

C1W4D1 - Upper A
Weight - 178.2 lbs

Bench Press - 175 lbs x 3/3/3, 210 lbs x 2/2
Felt okay I guess, the 210 top sets felt kinda heavy but managed to do it, about an RPE 9-ish I would say

Overhead Press - 120 lbs x 10, 127.5 lbs x 3 Rep PR!
Really surprised i managed to set a Rep PR at 120 lbs. The lockout on the last rep was kind of sketchy and I wasn't very stable but I think I'll give it to myself here. I so deep into my cut yet this has actually gotten stronger, can't explain.

Pendlay Rows - 150 lbs x 5/5/5/5/5
Felt easy

Pull-Ups - 5 lbs x 5/5/5/5
Machine Preacher Curls - 55 lbs x 15/15/8/7
Tricep Pushdown - 65 lbs x 15/15/15/10
Face Pulls - 40 lbs x 15/15/15/15



Additional NOTES: Was a tough workout but honestly the strongest I've ever felt after it. Was kind of fatigued after OHP but that is to be expected after setting a PR. I'm not sure how I set a PR on this when I only do OHP one time a week and it isn't even that much volume. On a cut, everything seems to get stronger but for whatever reason my bench press takes a huge nosedive, it really makes no sense to me how my vertical press is preserved but my horizontal press goes to crap. Maybe I'm just worrying too much, because I am getting stronger everywhere else for a fact. Going to do some heavy ass squats today though. I will probably take a deload as well after this week. But I would like to push some boundaries by trying to figure out 5 rep maxes for lifts such as the squat/deadlift/pendlay row and my max on my pull-ups. If I can do 285 on the squat for a solid set of 5, 315 for a solid set of 5 on deadlifts, maybe around 185 for 5 on my rows as well as 10-12 rep pull-ups, I'll be a happy man.

[fluidZ]

Dude just realized that all the subs i had... Everybody made new fkin threads.. .goddddd


in

[sooby]

Dude just realized that all the subs i had... Everybody made new fkin threads.. .goddddd


in

sweet good to have you here

[sooby]

C1W4D2 - Lower A
Weight - 177 lbs (lowest weight)

Squats - 260 lbs x 5/5/5/5/5
Happy with how this moved, it did get fairly tough but mentally I was able to clear the cobwebs, push through and explode on the reps. I'm at the point now where these pretty much become a mental game. Can I push through the fatigue and pain? Not actual pain like throwing out my lower back and crap but you know . Speaking about that, I got no lower back pump from this, so this is a good sign.

RDLs - 170 lbs x 8/8/8
Think I might strap up for these, kind of sad but the bar keeps slipping from my grip and the purpose of these is the work my hamstrings and glutes. Plus I really DONT want to compromise my back on this.

Ab Wheel - 55 lbs x 10/10/10
Back Extensions - 30 lbs x 13/13
Leg Curls - 120 lbs x 15/15
Leg Extensions - 110 lbs x 15/15
Lateral Raises - 10 lbs x 15/15/15/15

Additional NOTES: Really good workout. Squats are tough but I made it! I'm approaching half way into my cut so I'm trying to keep pushing, keep making progress, etc. I will probably take a volume deload after this week though. I think this will be a great opportunity to really see where I am at. I know where I'm at on the Bench and the OHP because I do regularly test them. But I'll likely try to find out a 5-8RM on my squats, deadlift, pendlay rows and see how many pull-ups I can do for reps. This way I can gauge my 1RM percentages and what not. Also, you may have noticed I don't post videos anymore. But don't be disappointed. I've just outsourced them to Instagram because truthfully I'm too lazy to edit the video and upload it on youtube. Instagram just makes it way easier. I post lifts every other day too!

You can follow me here (and please do!, I follow back!)

https://www.instagram.com/nsooby91/

[pastorpritch]

Good stuff in here man, keep it up!

[wowter]

Solid stuff mane. Followed you on the gramz.

[sooby]

Solid stuff mane. Followed you on the gramz.

nice

i have like 50 followers you have .... 5000 lmao

[wowter]

nice

i have like 50 followers you have .... 5000 lmao

Almost enough to add _fit behind my username lmao

[sooby]

C1W4D3 - Upper B
Weight - 179.2 lbs

Bench Press - 200 lbs x 6
Honestly about what I was expecting. My toes kind of slipped a little bit so I was a bit unstable. Not sure how much that impacted anything TBH. Oh well, it's fine though.

Pendlay Rows - 155 lbs x 5
DB Incline Bench - 45s x 15/15
Pull-Ups - 5 lbs x 5/5/5/5
Face Pulls - 40 lbs x 15/15/15/15
Machine Preacher Curl - 55 lbs x 15/15/15/7
Tricep Pressdown - 65 lbs x 15/15/15/15

Additional NOTES: Very good workout, no complaints here. Time to finish up deadlifts and it is off to a deload (sorta, will be testing out some rep maxes)

[TnTNZ]

Think I might strap up for these, kind of sad but the bar keeps slipping from my grip and the purpose of these is the work my hamstrings and glutes. Plus I really DONT want to compromise my back on this.

Ain't nothing wrong with strapping for RDLs, I do. I ain't working grip! (Versa Gripps are GOAT)

[sooby]

Ain't nothing wrong with strapping for RDLs, I do. I ain't working grip! (Versa Gripps are GOAT)

i just use the old school straps lol, works just as well, but probably more of a bitch to hook up to the bar

I think it's the fact that as opposed to a deadlift I can reset my grip whereas with RDL's I can't ;/

[TnTNZ]

Yeah same, I tend to go probably a bit heavier than I should with RDLs and hanging onto that weight for 8+ reps is tough.

[sooby]

C1W4D4 - Lower B
Weight - 176 lbs (lowest weight)

Deadlifts - 235 lbs x 5, 265 lbs x 5, 295 lbs x 5
The second set felt kinda heavy, maybe because I did it without a belt so I was a bit uneasy going for my top set. Maybe it's a psychological thing but 295 didn't feel too hard at all. Been deadlifting for about 7 weeks now. Making some pretty good progress thus far. Hopefully it keeps going

Squats - 180 lbs x 10/10/10
Literally dying after these, lmfao.

Ab Wheel - 60 lbs x 10/10/10
Back Extensions - 30 lbs x 13/13
Leg Curls - 40 lbs x 10/10 (seated machine broke and I was too lazy to put work into this)
Leg Extensions - 110 lbs x 15/15
Lateral Raises - 10 lbs x 15/15/15/15

Additional NOTES: Good way to end off this cycle before my deload. As mentioned before during my deload I will test my rep maxes on some of the lifts to really see where I am at. Man it's getting difficult trying to fight the lower energy of a cut. It's like a hazy cloud that hangs over your head after the end of each strenous set lol. No choice but to keep going, I'm already half way through. Like I said the target is probably around 170 lbs, but if I can get down to 165-167 that would obviously be very much ideal. Sets me up for a nice long bulk of peace. It's crazy isn't it how I weigh 179 lbs last session and now I weigh 176, lmfao.

[sooby]

Deload - Upper A
Weight - 177 lbs

Pendlay Rows - 175 lbs x 7
Yeah, used a bit of body english on these, still a decent enough PR though I guess

Pull-Ups - BW - 12 reps

Bench Press - 165 lbs x 5/5
Honestly these just felt like complete crap, heavy too. Actually filmed myself doing these and my form was horrid. Granted I was just tired as fuk and didn't really take these serious but still not liking my form. My elbows are a bit too flared. I barely have an arch and I have a hard time retracting my scapula sufficiently. But honestly though my lower back starts to get painful if I try to make a decent enough arch (not a huge powerlifting arch but more like a natural arch). I'm probably not even targetting my chest properly either which could be a problem. My bar path isn't that great, it's not exactly straight which is good but really not so great. Honestly, despite cutting I think my form is what is holding me back on my bench and I've probably ignored it for too long. Kind of at a loss of what to do here. Post your best bench tutorials here I guess lol. I was thinking of taking a trip to the PT and probably I'll ask him about how to correct my bench form. Also,

Face Pulls - 40 lbs x 15/15/15

Additional NOTES: What I am really contemplating is after this cut, just completely switching over to Incline Bench. For one it is something new, second, I can probably target my chest better and don't have to set-up some painful arch and maybe actually make some gains on bench for once lol. I know it is a traditional bodybuilding movement but it is still a compound movement that is a bench press. However, I still would want to work on my regular bench so I'd just treat it as an accessory movement.

[sooby]

Deload - Lower A
Weight - 177.2 lbs

Squats - 285 lbs x 6
When I lifted this off the rack I was like ho lee chit this feels heavy as fuk. But I just said fuk it I'm gonna do as much as I can and got more comfortable with the weight as I did reps. Perhaps an RPE 9, perhaps could have gotten one more but not sure, but the rep might have looked really ugly. Took a video of this but accidentally deleted it QQ. It actually looked way better and faster than I thought lol. But this was a good experience though, truly heavy weight and learning how to grind through these.

RDL - 135 lbs x 8
Leg Extensions - 120 lbs x 12
Back Extensions - 30 lbs x 10

Additional NOTES: Very good session overall. Happy with 285 x 6 squats. Now I know I still have a ways to go before I stall on squat (hopefully). My all time max is 325 lbs x 6 so only 40 lbs off. That and I am probably 10-15 lbs lighter. Tried incline bench, might have to look at videos on how to do it with proper form.

[sooby]

Deload - Upper B
Weight - 178 lbs

Additional NOTES: Lol, I just kinda bro'ed out and did random sets of incline and flat bench. I was more trying to work my form if anything. Was too lazy to do anything else because the gym was packed as hell and didn't really want to wait for equipment. Today is Family Day in Canada and it is a statutory holiday. So the gym closes at 6 pm today and it was around 4 pm so it was just crazy packed with everybody trying to get their workout in. Surprised I actually was able to do both incline and flat bench.

Anyways will post a video so you guys can critique my form. I honestly would like to work on an arch but it's probably not going to be so much because I start to get a bit of lower back discomfort if it gets to be too much.

[sooby]

https://www.instagram.com/p/BfZWIu1n...en-by=nsooby91

my bench form

critique away boyos

[wowter]

Nice skwats dude thats solid weight.

Re:bench you gotta focus on keeping them shoulders back/down. Both on incline and flat they pop out of position on the unrack and are kinda loose throughout.

[sooby]

Deload - Lower B
Weight - 176 lbs

Deadlifts - 325 lbs x 6
Damn can't believe I actually did these. Used mixed grip because I was too lazy to strap up. Promise I don't do this very often! The last 2-3 reps felt like grinders but looking at the video they looked fairly clean. But looking at the video it actually went up pretty fast. Perhaps some minute back-rounding IDK. I don't like mixed grip because the bar tends to rotate in my hands putting slightly more pressure on one side of my lumbar. Excited to see how far I can take these novice gains during this cut lol

Squats - 185 lbs x 5/5
For some reason these felt weird, and my depth felt harder to achieve, idk.

Leg Extensions - 100 lbs x 12
Leg Curls - 100 lbs x 12
Back Extensions - 30 lbs x 10/8

Additional NOTES: was a short little workout, felt really good to hit that deadlift number though. I think 405 will be in the near future but I'm going to take my time to work out to it. No rush, I would like to hit it for a very comfortable single at an RPE 8 or 9.

[sooby]

C2W1D1 - Upper A
Weight - 176.2 lbs

Bench Press - 165 lbs x 5/5/5/5/5
Not too difficult to be honest, still trying to work on keeping the scapula down and back but i feel it pretty difficult. But for the first two sets i accidentally put 2.5 plate on one side, 5 on the other

Pendlay Row - 160 lbs x 5/5/5/5/5
Not too difficult, but I think I'll start going up by 2.5 lb increments here

Overhead Press - 115 lbs x 7/7, 105 lbs x 7, 95 lbs x 7/5
Meant to do 105 lbs for straight sets but accidentally did 115 and was wondering why this chit is so fuking heavy. So I toned it down a bit but those first 2 sets were damn near max effort for me so it made the latter sets a struggle

Pull-Ups - +10 lbs x 5/5/5/5
Face Pulls - 40 lbs x 15/15/15/15
Tricep Pushdowns - 70 lbs x 12/12/12/9
Machine Preacher Curl - 57.5 lbs x 12/12/12/4

Additional NOTES: A tough but good session overall. Still very happy I am able to get all this volume in during a cut. I think that was a mistake I made during previous cuts. Should really try as best as possible to maintain the same amount of volume/intensity otherwise. I haven't been losing weight too fast but in all honesty I might actually be gaining some muscle though that may be being optimistic. But I've lost maybe around 6.5 lbs and I've lost around 1.5 inches off my waist which is good. Clothes getting looser fitting. Lower body doesn't really get smaller at all during a cut. Well, I'm going in the 10th week of my cut and I still seem to be going really strong. Will probably continue until i've done 16 weeks. If I lose a lb a week from here on out that would be ideal and put me around 168-169 lbs which would be a good weight for a bulk. We'll see how it goes though.

[wowter]

Good stuff dude. Cut's going well.

[sooby]

C2W1D2 - Lower A
Weight - 175.4 lbs (lowest weight)

Squats - 265 lbs x 5/5/5/5/5
Ho lee fuk, don't know if it was because of the deload but these were difficult as hell. Think the last set was an RPE 9.5-10. I think at this point I might progress doing 5x3, don't want to burn myself trying to train to failure on these but at the same time still want to make progress.

RDL - 175 lbs x 8/8/8
These felt difficult, presumably because of the heavy squats.

Ab Wheel - 60 lbs x 10/10/10
Back Extensions - 35 lbs x 10/10
Leg Extensions - 120 lbs x 12/12
Leg Curls - 130 lbs x 12/12
Lateral Raises - 5 lbs x 17/17/17/17

Additional NOTES: Those squats were no joke. I contemplated not trying to grind through the last set but did it anyway. Perhaps I could attempt 270 but srs I don't want to train to failure especially on this cut. I think I should be okay progressing 5x3, hopefully I can get up to around 295-300 ish for 5x3, would be nice.

[sooby]

C2W1D3 - Upper B
Weight - 177 lbs

Bench Press - 140 lbs x 8/8, 155 lbs x 6/6, 185 lbs x 7
Should of honestly went for 8 reps on 185, but kinda wasn't feeling it. I mean I probably could have got it but didn't want to chance it.

Pendlay Row - 162.5 lbs x 5/5/5/5/5
Fairly tough and difficult!

Pull-Ups - 10 lbs x 5/5/5/5
DB Incline Press - 50 lbs x 12/12
Face Pulls - 40 lbs x 15/15/15/15
Tricep Pushdown - 70 lbs x 12/12/12/10
Bicep Curls - Random chit because somebody took the preacher machine and didn't feel like waiting


Additional NOTES: The first part of the workout went pretty good but as time went by I just felt really lazy and demotivated. The gym was SO fuking busy. I was just so frustrated trying to find dumbbells, barbells, certain weights, a free bench, machines, etc. Literally everything I had to wait for and I just felt tired and the session dragged close to 2 hours because of it. MEH. I also have really killer DOMs in my legs and glutes from yesterday's squats so that REALLY didn't help my mood at all.

[wowter]

Crowded gyms are the worst.

[sooby]

C2W1D4 - Lower B
Weight - 176 lbs

Deadlifts - 245 lbs x 5, 275 lbs x 5, 305 lbs x 5
Felt fairly though but moved pretty well I would say. Luckily the DOMs in my legs are mostly gone lol.

Squats - 185 lbs x 10/10/10
So tired after these. Honestly not ashamed to have put a belt on for the last set of these, tough!

Ab Wheel - 60 lbs x 10/10/10
Leg Extensions - 120 lbs x 12/12
Leg Curls - 130 lbs x 12/12
Back Extensions - 35 lbs x 10/10
Lateral Raises - 5 lbs x 17/17/17/17

Additional NOTES: Good workout overall. Had to do cardio in the gym because the rec centre at my apartment is closed for renovation. Such bad timing lol. The treadmill at the gym felt so much more difficult lol. Maybe that's why I am losing less weight than last year, possibly. But I'm still losing about 3 quarters of lb a month so that's good enough for me.

[fluidZ]

3/4 of a pound a month?

What kind of cut is this?


Also, how are you getting 60lb on your back for ab wheel? Spotter? Or using a vest?

[sooby]

3/4 of a pound a month?

What kind of cut is this?


Also, how are you getting 60lb on your back for ab wheel? Spotter? Or using a vest?

meant a week lol not a month lol, its probably around 3 lbs a month

think you are mistaking ab wheel for planks, ab wheel you just have a barbell or something you can roll in front of you then you just roll it


but i've done 90 lb planks tho, can only manage to stick 2 45s on before loading becomes impossible.

[sooby]

C2W2D1 - Upper A
Weight - 174.6 lbs (lowest)

Bench Press - 165 lbs x 5/5/6/6, 175 lbs x 2, 185 lbs x 3/3
It went okay for the most part, for some reason my feet kept slipping on 185 and felt hella unbalanced. Maybe I'm overthinking this, trying to keep the shoulders tight but man it's difficult.

Overhead Press - 112.5 lbs x 6/6/6/6
Tough but I made it

Pendlay Rows 165 lbs x 2/5/3 - 135 lbs x 5/5
These felt pretty killer. I think between bench press, OHP and pull-ups I was just way too damn tired for these. Also my grip started to give out from all these barbell movements.

Pull-Ups - 10 lbs x 5/5/5/5
Face Pulls - 40 lbs x 15/15/15/15
Machine Preacher Curl - 57.5 lbs x 13/13/13/5
Tricep Pushdown - 70 lbs x 13/13/13/5

Additional NOTES: Felt super tired after it all. This workout I think way too long. Maybe it's my cut or i'm doing too many heavy compounds lol. I think I will deload on Rows and do 3x5 instead just to save some time.

[TnTNZ]

How do you find BB wheel outs vs Ab roller? Is there significant resistance if more weight is on the bar?