Becoming big and beautiful

[FaIIen]

C2W3D1 [Program] - 7.5.2018

Bench
3x3@120
3x1@127,5

Pull Ups
3x5+2x4@BW
Was supposed to do 5x5, but wasn't feeling it today. Better luck next time.

OHP
5x6@52,5
Been doing these paused for both of these cycles, not sure if I should go back to TnG. Pausing forces me to stay tight, but it reduces the load so much that I don't know if it's worth it. Maybe I'll try one more cycle, we'll see.

Accessories @ 3x10RM, short rests
Hammer Curls, DB Bench, Face Pulls, Overhead DB Triceps Extensions

[FaIIen]

C2W3D2 [Program] - 9.5.2018

Squat
5+3x3@170
The top set was ok, but the rest felt like sht. Squatting low bar once a week just isn't enough to keep me used to heavier weights. I'm actually considering switching to a higher bar position too. Both front squats and high bar squats have felt way more natural (might be just an illusion due to lower weights but I reckon it's worth trying out next week). Certainly making the switch to lower RPE & less reps per set next cycle.

Rack Pull
4x6@190

Accessories @ 3x10RM, short rests
Leg Curls, Crunches, Seated Cable Row

Top set of squats and a set of rack pulls:

[FaIIen]

C2W3D3 [Program] - 11.5.2018

Bench
5+3x3@125
I'm coming for that 3x135 next week!

Front Squat
4x2@120

Pull Ups
5x5@BW

Accessories @ 3x10RM, short rests
Face Pulls, Hypers, Dips, Hammer Curls

[FaIIen]

C2W3D4 [Program] - 13.5.2018

Deadlift
4+3x2@200
Deadlifts felt sluggish today for some reason, decided to stick to 200 which was a little disappointing. No idea what I'll hit next week, a triple with 210-220.

Close Grip Bench
5x6@100

Paused High Bar Squat
6x3@120

Pull Up
7x4@BW
The 5x5 earlier this week was rough so decided to reduce a rep and increase sets. I'm at the edge where 5's are doable but perhaps a bit too heavy.

Accessories @ 3x10RM, short rests
Seated DB OHP, Face Pulls


Decent week overall. I'm counting on going ham with the triples next week, since the week after that I'll be on vacation and unable to train.

Really excited about the tweaks I'm making for my next training cycles though, it's going to be fun!

[FaIIen]

What a hectic fking week once again. Going to just do 3RM's for all lifts and some accessories this week.

C2W4DX [Program] - 18.5.2018

Squat
Squats felt like absolute sht today, had to a lot of warm up inbetween sets. Was about to call it a day after the first 180, but the second went better so decided to push forward.

Warm-ups: 5x100, 3x140, 2x160, 2x1x180
3RM: 190 [Rep-PR]

Not bad overall, slight overarching and a couple of loose reps once again but I'll fix that next cycle. Just need to concentrate on every fking rep.

Bench
Bench was aight.
Warm-ups: 10x60, 5x80, 3x100, 2x120, 2x1x130
3RM: 135 [Rep-PR]
^ Didn't tape this, had an awkward random spotter >_>

It looks like I'm touching super low on my chest from that angle. I'll film from a different angle next time to properly see what's up with that.

Accessories
Kroc Rows, Dips, Face Pulls, Hammer Curls


Hit the numbers I had in mind, not bad at all. Going to Deadlift and OHP on Sunday.

[Ben0090]

****ing fantastic

[FaIIen]

****ing fantastic

Slowly but surely


C2W4DY [Program] - 20.5.2018

Deadlift
Satisfied with these, given that last week felt awful. I guess listening to your body and taking things slower when needed does indeed work - who would've thought?!

Warm-ups: 5x100, 3x140, 2x180, 1x200, 1x210
3RM: 215 [Rep-PR]


OHP
Wasn't planning on doing max effort, just wanted to see where I'm at right now since this lift has been low priority the past few cycles.

Warm-ups: 5x40, 3x50, 3x60, 1x65
3RM: 70

The 70 was actually supposed to be a single, but since it moved so well I figured I might as well rep it. Was a solid RPE 10 tho lol.

Pull-Up
Just tested max reps with bodyweight. Got 7 good, controlled & clean reps.

Accessories
Pulldowns, Face Pulls, JM Press

Once again pretty much what I was hoping for, decent.



Heading off to Spain for a week tomorrow to catch some sunlight, will continue the log later, Adiós!

[FaIIen]

After a week of boozing abroad, I'm back! Still a bit tired, but gotta get back to the grind.

C1W0D1 Intro week for new cycle - 30.5.2018

Squat
5x150 @ RPE 6(ish?)
4x5x140

Bench
5x100 @ RPE 5
5x105 @ RPE 6
4x5x100

Accessories
- 3xMax@BW: Dips, Pull-Ups, Hanging Leg Raises

[Spartanbaziotis]

It took me a couple posts to realize you're posting in KGs haha. Nice numbers, dude!

[FaIIen]

It took me a couple posts to realize you're posting in KGs haha. Nice numbers, dude!

Sorry about that, too lazy to convert. But thanks!

[NomadicApe]

Awesome stuff man! Our stats and numbers are pretty similar (though I'm a few kg behind on Squat and DL and bodyweight).

[FaIIen]

Awesome stuff man! Our stats and numbers are pretty similar (though I'm a few kg behind on Squat and DL and bodyweight).

Lolll what a coincidence, I was just skimming through your log! Stronk.

[FaIIen]

C1W0D2 Intro week for new cycle - 31.5.2018

Even though I took 5-10 % of my supposed work weights yesterday - I'm feeling pretty thrashed. Remind me not to ever take even a week off again - EVER.
So yeah, still keeping things light.

Deadlift
5 x 170 @ RPE 6?
2x5 x 160
A bunch of singles @ 160 to try out different stance widths, foot angles etc. Also tried lifting without hip-shoot, didn't feel too hot.

Overhead Press
6 x 50 @ RPE 6?
3x8 x 45

Accessories
- 3xRPE8 x BW: Hyper extensions
- 3xRPE8 x 15RM: Tricep Pushdowns, Kroc Rows


On a sidenote for anyone interested: The guy I'm currently taking influences from to my programming has been dropping programming videos for the big 3. I really like the way he does things. He's releasing a full 12 week cycle with accessories and everything within the next few days, check him out! -> Brendan Tietz

[Spartanbaziotis]

Sorry about that, too lazy to convert. But thanks!

Haha, not at all!. It's your log, you shouldn't worry about converting. Besides, everybody but the US knows metric is superior!

[FaIIen]

Besides, everybody but the US knows metric is superior!

Wise words.

[FaIIen]

C1W0D3 Intro week for new cycle - 2.6.2018

Some new exercises today, hooray!

T-Shirt Bench - Essentially Spoto Press but you pause AT your chest, hovering there, not letting the bar rest and keeping full tension.
6 x 100 @ RPE 6? I have a pretty hard time judging anything below RPE 8 but I'm trying.
4x6 x 90

Tempo Squat (3-0-0)
6 x 110 @ RPE 6?
3x6 x 105
I was planning on doing [3-1-0] tempo on these, but my conditioning is so awful that I kept running out of breath It's surprisingly hard to hold your breath throughout the whole repetiton, the TUT is pretty long. I'll run the first cycle with [3-0-0].

Accessories
- 3xRPE8 x BW: Push Ups, Pull Ups
- 4x12 x BW: BSS
My balance is so awful that I have to start with bodyweight BSS. Don't think I'll put any weight on this cycle, just focus on improving balance and adding a set per week. Doing 3xRPE8 x BW next week, I don't think I'll be able to get more than 15 reps anyway >_<

[FaIIen]

Starting on the new cycle now, going to be looooots of submax volume. Looking forward to it!

Going to be running an intro cycle for deadlift, beltless on Tuesdays and RDL on Saturdays. Can't honestly remember the last time I've pulled anything above 160 beltless - if ever. It'll be a fun thing to try.

C1W1D1 [Program] - 4.6.2018

Squat
5 x 155 @ RPE 5-6 <- Hard to judge, was very easy tho.
4x5 x 147.5

Bench
5 x 110 @ RPE 7 <- Sloppy. Wanted to try again since it was supposed to be a RPE 5.
5 x 110 @ RPE 5-6 <- Solid.
4x5 x 107.5

Accessories
- 3xMax@BW: Dips, Hanging Leg Raises
- 4xMax@BW: Pull Ups

[FaIIen]

C1W1D2 [Program] - 5.6.2018

Beltless Deadlift
3 x 180 @ RPE 6 <- Surprisingly easy, I liked it. Dropped training max by 5 % for these, I'd say it was pretty accurate. Volume work was a bit too easy tbh, but maybe that's good.
3x4 x 162.5

Overhead Press
5 x 55 @ RPE 6 <- This was ok, but the volume work was a bit much. Going to drop the percentages by two for every week. Perhaps move the dips away from Monday too because I could still feel them today.
3x8 x 50

Accessories
- 3xMax@BW: Hyper Extensions
- 3xMax@15RM: Kroc Rows, V-Bar Pushdowns, Hammer Curls

[FaIIen]

C1W1D3 [Program] - 7.6.2018

T-Shirt Bench
6 x 105 @ RPE 6-7 <- Was supposed to be 6, overshot maybe a little. Wolume work was easy tho!
4x6 x 95

Tempo Squat (3-0-0)
6 x 115 @ RPE 6-7 <- Finding a constant descent speed has proven to be pretty challenging. The difficulty of this exercise is so highly dependant on it that the RPE's are a bit over the place.
3x6 x 107,5

Accessories
- 3xMax@BW: Push-Ups, BSS
- 4xMax@BW: Pull-Ups

[FaIIen]

C1W1D4 [Program] - 9.6.2018

Squat
5x3 x 160

Gotta admit, I was feeling a little worn out with these. It went okay, going to take some time to get used to this tonnage.

Bench
4x8 x 95

A bit fatigued here too, didn't need to struggle tho.

RDL
3x8 x 110

Accessories
- 3xRPE8@15RM: DB OHP, Hammer Curls

[FaIIen]

C1W2D1 [Program] - 11.6.2018

I dun goofed.
Squat
4 x 167.5 @ RPE 7 <- Sloppy. It felt heavy, but I had plenty left in the tank. Managed to hurt my left leg slightly, probably didn't push my knees out enough.
4/4/3/2 x 157,5

Every set hurt a little after the top set, decided to cut the last sets short. I wore a resistance band around my knees in the last set to cue shoving my knees out, I think it was the least painful set of them all. Got two days to heal it before squats on Thuraday - wish me luck. Don't know when I'll learn... I have to start doing resistance band squats in my warm ups again. What annoys me is that there's plenty of strength there, I just can't hold it together form-wise. FML, back to the drawing board.


Bench
4 x 115 @ RPE 6
4 x 120 @ RPE 7
3x4 x 112.5
6 x 112.5 @ RPE 7-8

Bench was good. 4 x 120 came up flying.

Accessories
- 4xRPE8 @ BW: Push Up, Hanging Leg Raise
- 5xRPE8 @ BW: Pull Up

[TheGymJim]

Absolute sick kent.

Awesome stuff dude.

[FaIIen]

Absolute sick kent.

Awesome stuff dude.

Gracias Señor!

C1W2D2 [Program] - 12.6.2018

Beltless Didlift
3 x 187.5 @ RPE 7
1x4 x 167.5
Bumped TM up by 2 %.
2x4 x 170

I was a bit disappointed looking at these on tape. I worked so hard to control these and they felt good too. Still managed to look like Quasimodo. I think my hip flexors are so tight I can't pull my back straight, since relaxing them lets me get deep AF (doesn't work with hip shoot tho).




Overhead Press
5 x 60 @ RPE 7
3x7 x 52.5

Much better than last week.

Accessories
- 4xRPE8 @ BW: Hypers
- 3xRPE8 @ 12RM: Kroc Rows
- 1+4 clusters x 18RM: Hammer Curls, Tricep Pushdowns

[FaIIen]

C1W2D3 [Program] - 14.6.2018

T-Shirt Bench
5 x 107.5 @ RPE 6
5 x 112.5 @ RPE 7-8
4-5x4-6 x 102.5

My head was definitely not here today, lost count in both reps and sets at one point >_< Might've overcompensated - honestly don't know.

Tempo Squat (3-0-0)
Was supposed to do about 117.5 for 6, but wanted to try some light singles.
1 x 130 @ RPE 5
1 x 140 @ RPE 6
1 x 150 @ RPE 7-8
3x6 x 107.5

Yerr I still hate these. The sets are too long, I keep running out of breath and rushing the reps. I'm not achieving what I was looking for with these super slow eccentrics. I'll have to go down faster or decrease reps in the future if I want these to have any carryover to improve my technique. Or just move back to pause squats, since stability/tightness in the hole is what I'm after anyway.

Accessories
- 5xRPE8 @ BW: Pull Ups
- 4xRPE8 @ BW: Dips, BSS

[FaIIen]

C1W2D4 [Program] - 16.6.2018

Squat
4x2 x 170

Was supposed to do 5 sets, but my leg was too aggrevated. I'll try rolling, stretching n shet tomorrow, perhaos do some digging online to figure out what this is.

Bench
4x7 x 100

RDL
8/8/6 x 112.5

Not sure what happened here, last set felt heavy. Maybe I just didn't rest enough.

Accessories
- 3xRPE8 @ BW: DB OHP, Curls

[FaIIen]

C1W3D1 [Program] - 18.6.2018

Squat
3 x 172.5 @ RPE 7
3 x 177.5 @ RPE 7-8 <- Easy, but painful.
I called it quits here. Tried to do a backoff but it was a no go.

No more squats for a while, gotta fix my leg.
Feels bad, but I need to get this fixed if I ever want to make proper progress. I'll take a week or two off from squats and do single leg stuff etc. I'll start deadlifting twice a week next cycle and drop squat slots to 2 (kinda like Sheiko's programs). Possibly squat variations in the first cycle, whatever doesn't hurt. I know it's a technical issue, just don't know how I can fix it yet. We'll see.


Bench
3 x 122.5 @ RPE 7
3 x 127.5 @ RPE 8
4x3 x 120

Solid benching, happy about that.

Accessories
- 6xRPE8 @ BW: Pull Up
- 5xRPE8 @ BW: Ab Wheel, Push Up

[FaIIen]

I suspect that I have found the culprit to my leg issues: hyperfacilitation of the peroneus longus. Everything that I've found points to this and all the descriptions are spot on. Time to start rehabbing.

http://infinityspine.com/scottsdalec...orbettersquat/

[FaIIen]

C1W3D2 [Program] - 20.6.2018

Beltless Deadlift
3 x 187.5 @ RPE 6-7 <- Was supposed to be easy, but but I was pretty achy going into this, odd. Managed it alright tho. Hopefully next week goes well.
3x4 x 175

Overhead Press
4 x 62.5 @ RPE 7 <- Too light, decided to go up.
4 x 65 @ RPE 8 <- Solid. Deducted one set from back-offs since I did two heavy(ish) sets. Not sure if I should've - since things were feeling better than I expected. This is something I'll have to toy with in the future.
2x6 x 55

Accessories
- 5xRPE8 @ BW: Hypers
- 3xRPE8 @ 10RM: Kroc Rows
- 1+3 clusters x 16RM: Hammer Curls, Tricep Pushdowns

[FaIIen]

C1W3D3 [Program] - 22.6.2018

T-Shirt Bench
5 x 112.5 @ RPE 7-8
5 x 115 @ RPE 7-8 <- Only went up 2.5 kg since the first set was a bit heavier than supposed to. Probably lack of warm up, since this second set felt better.
4x5 x 105

Tempo Squat (3-0-0)
None, I've started rehabbing my legs. Did heavier BSS's today to get some work in. (A whole whopping 16 kg per hand. It did make balancing easier tho - which was nice)

Accessories
- 7x3 @ BW: Pull Up
- 5x6 @ BW: Dip
- 4x8 @ RPE8: BSS
- 1+3 clusters x 18RM: Lateral Raise

[FaIIen]

C1W4D1 [Program] - 25.6.2018

Squat
- Healing

Bench
2 x 132.5 @ RPE 8
2 x 137.5 @ RPE 9
2 x 140.0 @ RPE 9.5 <- I thought I could power through and keep it at RPE 9, but I misgrooved just a little bit. Was okay tho, didn't feel heavy in my hands.
2x2 x 125

Accessories
- 3x2 @ BW: Pull Up [Light]
- 1xMax @ BW: Push Up
- 3x10 @ RPE 8: Pallof Press <- New! I liked it.