11.2.19 | SSPT Level 1 | Strength | W4D1
Final strength week, actually looking forward to next block, which has 3/3/2 frequency with very little assistance.
High Bar Squat
5x5 x 145
Deadlift
8x1 x 205 @ 75 sec rest
A lot better than last week.
Cable Pull Through
3x10 x 35
Prowler Push
4x20m x 155
Nauseous again, it's rough!
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Thread: Becoming big and beautiful
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02-11-2019, 04:02 PM #211Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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02-12-2019, 12:20 PM #212
Lightweight bbyyy. A good day. Having a tight shirt and the rubbetmat on the bench really feels good. The benches at my gym are pretty slippery.
12.2.19 | SSPT Level 1 | Strength | W4D2
Paused Bench
2x3 x 120
3x2 x 127.5
T-Shirt Bench
3x3 x 115
Chin Up
5 or 6 x5 x BW
Lost count, but good sets anyway.
Close Grip Incline DB
6/6/7 x 30's
DB Rows
8/6/9 x 40's
Didn't feel like doing sled work so did some DB stuff instead. Prowler doesn't suit me anyway. The pulls were fine so I might do those in the future.Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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02-14-2019, 01:07 PM #213
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02-14-2019, 10:25 PM #214
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02-18-2019, 12:38 PM #215
18.2.19 | SSPT Level 1 | Peak | W1D1
Mock meet on the 5th week.
Was a bit achy coming into todays session, the previous week was partially rough. In general this session was pretty good. Deadlifts could've moved a bit better.
High Bar Squat
5x3 x 147.5
Paused Bench
6x3 x 115
Deadlift
8x1 x 210 @ 75 sec restLog: https://forum.bodybuilding.com/showthread.php?t=175660541
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02-20-2019, 11:49 AM #216
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02-22-2019, 12:40 PM #217
22.2.19 | SSPT Level 1 | Peak | W1D3
Based on the 1x177.5 squat, I could've done > 190 today. Looks like we're hitting atleast 200 on mock meet day.
High Bar Squat
1x1 x 167.5
1x1 x 177.5
2x1 x 167.5
3x2 x 152.5
Deadlift
8x1 x 192.5
Cable Pull Through
3x10 x 30
Dead Bug
16/14/14 x BWLog: https://forum.bodybuilding.com/showthread.php?t=175660541
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02-23-2019, 03:32 AM #218
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02-25-2019, 01:16 PM #219
25.2.19 | SSPT Level 1 | Peak | W2D1
Swapped some days around to better suite my schedule. Only two full rest days between this sesh and my last heavy squats, but very doable.
High Bar Squat
5x2 x 167.5
Deadlift
8x1 x 192.5
Cable Pull Through
3x12 x 27.5
Dead Bug
18/16/16 x BWLog: https://forum.bodybuilding.com/showthread.php?t=175660541
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02-26-2019, 02:31 PM #220
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03-01-2019, 09:33 AM #221
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03-01-2019, 10:35 AM #222
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03-03-2019, 10:30 AM #223
A 200 high bar squat would be sweet and I think it'll be there.
I honestly don't know how bench will go. I put 145 kg as my prev best 1RM because I was hoping to hit 150 by the end of the program, but I can't tell if these weeks have felt heavy because I'm somewhat fatigued or because I'm not getting stronger xD My last heavy session will be 5x1 x 140 on week 4, so I should have a more accurate estimate after that.
Deadlifts are a question mark as well. Weights are based on a prev 1RM of 240, but I haven't done any "hard sets" in this cycle since it's nothing but singles, so I really don't know where I'm at. I'm hoping to hit atleast 250, but who knows man.
I've dropped a few kilos of weight and am at around 110 right now.Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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03-03-2019, 10:33 AM #224
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03-04-2019, 05:04 AM #225
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03-04-2019, 12:19 PM #226
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03-04-2019, 01:03 PM #227
4.3.19 | SSPT Level 1 | Peak | W3D1
Was supposed to do 3x1 x 172.5 on squats but threw in a single at 182.5
High Bar Squat
1 x 172.5/182.5/172.5
2x2 x 162.5
Deadlift
6x1 x 185
The second deadlift day is tapering off now, sweeeeeet.
Cable Pull Through
3x12 x 30
Dead Bug
20/18/16 x BWLog: https://forum.bodybuilding.com/showthread.php?t=175660541
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03-07-2019, 12:31 PM #228
5.3.19 | SSPT Level 1 | Peak | W3D2
Feels bad, but I had to skip this. I was wayyyy too fking stressed and tired, felt sick. Got decent sleep from Wed to Thur thankfully.
7.3.19 | SSPT Level 1 | Peak | W3D3
A good session. Squat intensity is dropping on this third day.
High Bar Squat
5x3 x 145
Paused Bench
1x2 x 130 <- Would've had 5x2 x 130 on Tuesday and wanted to see how this weight felt. It was solid.
4x3x 122.5
Deadlift
5x1 x 222.5 @ 105 sec rest
This was like the first heavy deadlift session where reps actually started slowing down after the second set. 105 seconds is pretty short when you're handling ~90 % of your e1RM. Next week will have two singles at 227.5 kg with 115 second rests and a couple lighter singles. I'll definitely give it a shot but might have to draw out the rest periods a bit. It's ~95 % of my prev 1RM.
Excited for Saturdays bench singles @ 137.5 kg.Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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03-09-2019, 12:06 PM #229
9.3.19 | SSPT Level 1 | Peak | W3D4
High Bar Squat
7x2 x 125
Paused Bench
6x1 x 137.5
The 1st and 3rd set were slightly misgrooved, my left side dipped a bit. Luckily these weren't that hard so the slight misgroove wasn't enough to tire me out. On the 6th set I decided to move my grip closer, from middle finger on ring to ring finger on ring, and that bish flew up. I just feel more stable with a closer grip. Looks like I'll be continuing with that grip from this point forward. I still have 5 sessions to hone it in before mock meet.
Hammer Strength Row
4x10 x 65Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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03-11-2019, 01:23 PM #230
11.3.19 | SSPT Level 1 | Peak | W4D1
Swapping some days around again to better suit next weeks taper before mock meet. Squats were supposed to be 6x3 x 140 but did some light singles too.
High Bar Squat
1 x 170/180
4x3 x 140
Paused Bench
4x3 x 125
A tad heavy, probably because of the singles at 137.5.
Lat Pulldown
3x8 x 115Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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03-13-2019, 01:00 PM #231
13.3.19 | SSPT Level 1 | Peak | W4D2
High Bar Squat
1x 170/180/185/180/170
The 180's were solid, but 185 tipped a bit forward coming up so I had to slow down and fight to maintain my back angle. Felt pretty strong considering I went up to 180 two days ago as well. Mock meet dat should be gud as long as I don't fk up execution.
Cable Pull Through
3x10 x 32.5
Dead Bug
18/16/16 x BW
Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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03-13-2019, 04:10 PM #232
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03-14-2019, 01:16 PM #233
Cheers mate!
14.3.19 | SSPT Level 1 | Peak | W4D3
Paused Bench
5x1 x 140
Felt really stronk. Had a hard time keeping my butt on the bench tho, hips were very tight. Last set shown on vid.
Deadlift
2x1 x 227.5 @ 125 sec rest
2x1 x 215 @ 110 sec rest
DB Preacher Curl
10/10/8 x 12's
DB Overhead Extension
10/10/10 x 22
Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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03-16-2019, 08:53 AM #234
16.3.19 | SSPT Level 1 | Peak | W4D4
Ufff, this weeks heavy singles have taken their toll, felt quite beaten coming into this session. Pretty glad this peaking phase is nearing its end. Two more light sessions to go for bench and squat before mock meet. Then I get to start on a rather different routine accompanied by a caloric deficit.
High Bar Squat
8x2 x 125
Paused Bench
4x2 x 132.5
Hammer Strength Row
4x8 70/sideLog: https://forum.bodybuilding.com/showthread.php?t=175660541
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03-18-2019, 11:57 AM #235
18.3.19 | SSPT Level 1 | Peak | W5D1
Good, easy session. Legs were a bit shaky and my left thumb and index finger have been a little numb since morning, not sure what's up with that. Didn't bother me during training tho. Could be some nerve stuff due to the heavy frequent benching, gotta do some digging with a lacrosse ball.
High Bar Squat
3x2 x 152.5
Paused Bench
3x2 x 122.5
Did some light arm pump to finish off.Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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03-20-2019, 01:23 PM #236
20.3.19 | SSPT Level 1 | Peak | W5D2
Last session before Saturday.
High Bar Squat
3x3 x 120
Paused Bench
3x3 x 102.5
Based on how training has been going, I believe this is the attempt selection I'll be going with on Saturday:
1. 180.0/135.0/227.5
2. 190.0/142.5/240.0
3. 200.0/150.0/250.0Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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03-23-2019, 12:05 PM #237
23.3.19 | SSPT Level 1 | Peak | Mock Meet
Mistakes were made and lessons were learned. Not too happy with my performance, but not mad about it either. At least I know what to work on.
I filmed all attempts and will do a short review.
BW was 109.9 kg this morning.
High Bar Squat
1. 180 - Not bad, but could've been warmer. Lost some tension in the bottom.
2. 190 - It was ok, did end up shifting to my hips a bit. Wasn't as stable in the hole on this attempt either. Fkd my rerack tho lol.
3. 200 - Yeah it just wasn't there today. I didn't control the descent well enough and was unstable in the bottom. Hips shot back because quads/glutes weren't strong enough.
Things to work on:
- More pause work and slower descents with heavy weights. High Bar needs more practice in general.
Bench
Pauses were too short, but it's not like I'm looking to compete in a while anyway.
1. 135 - Easy
2. 142.5 - Easy
3. 150 - FAIL. Sloppy. I drove the bar waaaayyy too low on the unrack and nearly lost it lol. Had to seriously fight to keep it in place. Lost some tightness there and ended up failing the rep. Bummer. Pretty sure I would've had it without that error.
Things to work on:
- Unracks and holds with heavier weights. Some overload work would've probably helped.
Deadlift
Okay, so this was my first cycle trying to brace at the top before going down and grabbing the bar. Weeks 1-10 went great, but when I started closing in on 90 %1RM I noticed that my bracing wouldn't hold. Was hoping it was just because of fatigue, but I kinda shat the bed here. Also realized that that my shins were too far from the bar. I'll have to start pulling with my hips higher.
1. 227.5 - Didn't feel that heavy, but it was too slow and I lost tension in my upper back. I knew 250 wouldn't fly today
2. 240 - I lost control of my back completely. I could've finished the pull after my back rounded - and I was going to - but my PECS cramped very violently so I decided to call quits. Don't lose control of your back kids.
3. Didn't bother.
Things to work on:
- Pretty much a complete technical rehaul. I believe I'll go back to bracing at the bottom. Lots of submax work to relearn a proper technique. Properly pull myself into an optimal position while pulling the slack and setting my lats.
Next up
Dropping down to ~100 kg and working on some GPP stuff.
I'll do Barbell Medicine's 7 Week Hypertrophy v2.4.
I'll try sumo deads as my primary pull to see if there's any hope of me using them. They will force me to work on my hip extension mobility and glute activation.
I chose snatch grip deads as my secondary pull to enforce upper back tightness. Since they are basically a deficit deadlift, they should allow me to work on my starting position too.
I'll start with a super light intro week starting Monday.Last edited by FaIIen; 03-23-2019 at 12:13 PM.
Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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03-24-2019, 06:48 AM #238
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03-24-2019, 12:06 PM #239
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03-25-2019, 11:57 AM #240
25.3.19 | BBM 7 Week Hypertrophy | W0D1
Feels good to do something different.
Paused High Bar Squat
6 x 80/100/100
Went super light because of Saturday.
OHP
6 x 30/40/45/50/50
Re-learning technique. I keep flaring too early, gotta keep working on this.
DB Bench
Myo-reps: 15 + 4/4/4
Going to do these slow and controlled, focus on full ROM.
Rower
10 min HIIT (20 sec ramp, 20 sec sprint, 80 sec rest)
I'm a bit scared to push full throttle on the rower, we'll see how long it takes until I break one >_>Log: https://forum.bodybuilding.com/showthread.php?t=175660541
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