Reply
Page 8 of 11 FirstFirst ... 6 7 8 9 10 ... LastLast
Results 211 to 240 of 311
  1. #211
    Registered User FaIIen's Avatar
    Join Date: Sep 2011
    Location: Finland
    Age: 26
    Posts: 3,805
    Rep Power: 16788
    FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000)
    FaIIen is offline
    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!
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
    Reply With Quote

  2. #212
    Registered User FaIIen's Avatar
    Join Date: Sep 2011
    Location: Finland
    Age: 26
    Posts: 3,805
    Rep Power: 16788
    FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000)
    FaIIen is offline
    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
    Reply With Quote

  3. #213
    Registered User FaIIen's Avatar
    Join Date: Sep 2011
    Location: Finland
    Age: 26
    Posts: 3,805
    Rep Power: 16788
    FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000)
    FaIIen is offline
    8.2.19 | SSPT Level 1 | Strength | W4D3

    High Bar Squat
    6x2 x 160

    Romanian Deadlift
    4x5 x 130

    Hack Squat
    4x8 x 70

    Decent session. Skipped on hypers and farmers because it was getting late.

    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
    Reply With Quote

  4. #214
    Registered User FaIIen's Avatar
    Join Date: Sep 2011
    Location: Finland
    Age: 26
    Posts: 3,805
    Rep Power: 16788
    FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000)
    FaIIen is offline
    15.2.19 | SSPT Level 1 | Strength | W4D4

    Paused Bench
    4x4 x 120

    3ct Bench
    3x3 x 120

    Hammer Strength Row
    4x6 x 75/side

    Lying Tricep Extension
    4x9 x 32.5

    Rear Delt Fly
    4x11 x 8's

    DB Preacher Curl
    10/10/10/10 x 12's
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
    Reply With Quote

  5. #215
    Registered User FaIIen's Avatar
    Join Date: Sep 2011
    Location: Finland
    Age: 26
    Posts: 3,805
    Rep Power: 16788
    FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000)
    FaIIen is offline
    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 rest
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
    Reply With Quote

  6. #216
    Registered User FaIIen's Avatar
    Join Date: Sep 2011
    Location: Finland
    Age: 26
    Posts: 3,805
    Rep Power: 16788
    FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000)
    FaIIen is offline
    20.2.19 | SSPT Level 1 | Peak | W1D2

    Squat
    6x2 x 125

    Paused Bench
    8x1 x 130

    Hammer Strength Row
    3x10 x 60/side

    Good sht. Bench moved well.
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
    Reply With Quote

  7. #217
    Registered User FaIIen's Avatar
    Join Date: Sep 2011
    Location: Finland
    Age: 26
    Posts: 3,805
    Rep Power: 16788
    FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000)
    FaIIen is offline
    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 BW
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
    Reply With Quote

  8. #218
    Registered User FaIIen's Avatar
    Join Date: Sep 2011
    Location: Finland
    Age: 26
    Posts: 3,805
    Rep Power: 16788
    FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000)
    FaIIen is offline
    23.2.19 | SSPT Level 1 | Peak | W1D4

    Paused Bench
    7x2 x 122.5

    Lat Pulldown
    4x8 x 110

    Lying Tricep Extension
    3x10 x 32.5

    DB Preacher Curl
    3x10 x 12's

    + Some Face Pulls and Rear Delt DB Raises here and there.
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
    Reply With Quote

  9. #219
    Registered User FaIIen's Avatar
    Join Date: Sep 2011
    Location: Finland
    Age: 26
    Posts: 3,805
    Rep Power: 16788
    FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000)
    FaIIen is offline
    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 BW
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
    Reply With Quote

  10. #220
    Registered User FaIIen's Avatar
    Join Date: Sep 2011
    Location: Finland
    Age: 26
    Posts: 3,805
    Rep Power: 16788
    FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000)
    FaIIen is offline
    27.2.19 | SSPT Level 1 | Peak | W2D2

    Paused Bench
    6x2 x 125

    Lat Pulldown
    4x8 x 115

    Lying Tricep Extension
    4x10 x 35

    DB Preacher Curl
    4x11 x 12's

    + Some Face Pulls and Rear Delt DB Raises here and there.
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
    Reply With Quote

  11. #221
    Registered User FaIIen's Avatar
    Join Date: Sep 2011
    Location: Finland
    Age: 26
    Posts: 3,805
    Rep Power: 16788
    FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000)
    FaIIen is offline
    28.2.19 | SSPT Level 1 | Peak | W2D3

    High Bar Squat
    5x3 x 152.5

    Paused Bench
    6x3 x 120

    Deadlift
    6x1 x 215 @ 95 sec rest
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
    Reply With Quote

  12. #222
    Registered User NomadicApe's Avatar
    Join Date: Mar 2016
    Age: 30
    Posts: 515
    Rep Power: 157
    NomadicApe will become famous soon enough. (+50) NomadicApe will become famous soon enough. (+50) NomadicApe will become famous soon enough. (+50) NomadicApe will become famous soon enough. (+50) NomadicApe will become famous soon enough. (+50) NomadicApe will become famous soon enough. (+50) NomadicApe will become famous soon enough. (+50) NomadicApe will become famous soon enough. (+50) NomadicApe will become famous soon enough. (+50) NomadicApe will become famous soon enough. (+50) NomadicApe will become famous soon enough. (+50)
    NomadicApe is offline
    Awesome work man. Any ideas for numbers you want to hit at the end of the peak?
    Reply With Quote

  13. #223
    Registered User FaIIen's Avatar
    Join Date: Sep 2011
    Location: Finland
    Age: 26
    Posts: 3,805
    Rep Power: 16788
    FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000)
    FaIIen is offline
    Originally Posted by NomadicApe View Post
    Awesome work man. Any ideas for numbers you want to hit at the end of the peak?
    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
    Reply With Quote

  14. #224
    Registered User FaIIen's Avatar
    Join Date: Sep 2011
    Location: Finland
    Age: 26
    Posts: 3,805
    Rep Power: 16788
    FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000)
    FaIIen is offline
    2.3.19 | SSPT Level 1 | Peak | W2D4

    High Bar Squat
    6x2 x 125

    Paused Bench
    7x1 x 132.5

    Hammer Strength Row
    4x10 x 62.5/side
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
    Reply With Quote

  15. #225
    Registered User NomadicApe's Avatar
    Join Date: Mar 2016
    Age: 30
    Posts: 515
    Rep Power: 157
    NomadicApe will become famous soon enough. (+50) NomadicApe will become famous soon enough. (+50) NomadicApe will become famous soon enough. (+50) NomadicApe will become famous soon enough. (+50) NomadicApe will become famous soon enough. (+50) NomadicApe will become famous soon enough. (+50) NomadicApe will become famous soon enough. (+50) NomadicApe will become famous soon enough. (+50) NomadicApe will become famous soon enough. (+50) NomadicApe will become famous soon enough. (+50) NomadicApe will become famous soon enough. (+50)
    NomadicApe is offline
    Originally Posted by FaIIen View Post
    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.
    That all sounds good. Im in a peaking phase now too, and ive gone up to 110kg..... aaand im also aiming to hit a 150kg Bench Press on my test day. Best of luck man, ill be checking in on your thread for updates!
    Reply With Quote

  16. #226
    Registered User FaIIen's Avatar
    Join Date: Sep 2011
    Location: Finland
    Age: 26
    Posts: 3,805
    Rep Power: 16788
    FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000)
    FaIIen is offline
    Originally Posted by NomadicApe View Post
    That all sounds good. Im in a peaking phase now too, and ive gone up to 110kg..... aaand im also aiming to hit a 150kg Bench Press on my test day. Best of luck man, ill be checking in on your thread for updates!
    Ye you too man. I have actually been low key browsing your log >_>

    I guess now we both have to hit that 150.
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
    Reply With Quote

  17. #227
    Registered User FaIIen's Avatar
    Join Date: Sep 2011
    Location: Finland
    Age: 26
    Posts: 3,805
    Rep Power: 16788
    FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000)
    FaIIen is offline
    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 BW
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
    Reply With Quote

  18. #228
    Registered User FaIIen's Avatar
    Join Date: Sep 2011
    Location: Finland
    Age: 26
    Posts: 3,805
    Rep Power: 16788
    FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000)
    FaIIen is offline
    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
    Reply With Quote

  19. #229
    Registered User FaIIen's Avatar
    Join Date: Sep 2011
    Location: Finland
    Age: 26
    Posts: 3,805
    Rep Power: 16788
    FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000)
    FaIIen is offline
    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 65
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
    Reply With Quote

  20. #230
    Registered User FaIIen's Avatar
    Join Date: Sep 2011
    Location: Finland
    Age: 26
    Posts: 3,805
    Rep Power: 16788
    FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000)
    FaIIen is offline
    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 115
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
    Reply With Quote

  21. #231
    Registered User FaIIen's Avatar
    Join Date: Sep 2011
    Location: Finland
    Age: 26
    Posts: 3,805
    Rep Power: 16788
    FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000)
    FaIIen is offline
    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
    Reply With Quote

  22. #232
    Registered User Ben0090's Avatar
    Join Date: Dec 2017
    Location: United Kingdom (Great Britain)
    Posts: 1,051
    Rep Power: 6113
    Ben0090 is a name known to all. (+5000) Ben0090 is a name known to all. (+5000) Ben0090 is a name known to all. (+5000) Ben0090 is a name known to all. (+5000) Ben0090 is a name known to all. (+5000) Ben0090 is a name known to all. (+5000) Ben0090 is a name known to all. (+5000) Ben0090 is a name known to all. (+5000) Ben0090 is a name known to all. (+5000) Ben0090 is a name known to all. (+5000) Ben0090 is a name known to all. (+5000)
    Ben0090 is offline
    Lovely squats pal
    FMH Crew resident manlet
    Reply With Quote

  23. #233
    Registered User FaIIen's Avatar
    Join Date: Sep 2011
    Location: Finland
    Age: 26
    Posts: 3,805
    Rep Power: 16788
    FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000)
    FaIIen is offline
    Originally Posted by Ben0090 View Post
    Lovely squats pal
    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
    Reply With Quote

  24. #234
    Registered User FaIIen's Avatar
    Join Date: Sep 2011
    Location: Finland
    Age: 26
    Posts: 3,805
    Rep Power: 16788
    FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000)
    FaIIen is offline
    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/side
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
    Reply With Quote

  25. #235
    Registered User FaIIen's Avatar
    Join Date: Sep 2011
    Location: Finland
    Age: 26
    Posts: 3,805
    Rep Power: 16788
    FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000)
    FaIIen is offline
    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
    Reply With Quote

  26. #236
    Registered User FaIIen's Avatar
    Join Date: Sep 2011
    Location: Finland
    Age: 26
    Posts: 3,805
    Rep Power: 16788
    FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000)
    FaIIen is offline
    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. 200.0/150.0/250.0
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
    Reply With Quote

  27. #237
    Registered User FaIIen's Avatar
    Join Date: Sep 2011
    Location: Finland
    Age: 26
    Posts: 3,805
    Rep Power: 16788
    FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000)
    FaIIen is offline
    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 01:13 PM.
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
    Reply With Quote

  28. #238
    Registered User NomadicApe's Avatar
    Join Date: Mar 2016
    Age: 30
    Posts: 515
    Rep Power: 157
    NomadicApe will become famous soon enough. (+50) NomadicApe will become famous soon enough. (+50) NomadicApe will become famous soon enough. (+50) NomadicApe will become famous soon enough. (+50) NomadicApe will become famous soon enough. (+50) NomadicApe will become famous soon enough. (+50) NomadicApe will become famous soon enough. (+50) NomadicApe will become famous soon enough. (+50) NomadicApe will become famous soon enough. (+50) NomadicApe will become famous soon enough. (+50) NomadicApe will become famous soon enough. (+50)
    NomadicApe is offline
    Nevermind about it, learn from the mistakes and work on fixing them. Enjoy the hypertrophy block!
    Reply With Quote

  29. #239
    Registered User FaIIen's Avatar
    Join Date: Sep 2011
    Location: Finland
    Age: 26
    Posts: 3,805
    Rep Power: 16788
    FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000)
    FaIIen is offline
    Originally Posted by NomadicApe View Post
    Nevermind about it, learn from the mistakes and work on fixing them. Enjoy the hypertrophy block!
    Will do, thanks man.
    Log: https://forum.bodybuilding.com/showthread.php?t=175660541
    Reply With Quote

  30. #240
    Registered User FaIIen's Avatar
    Join Date: Sep 2011
    Location: Finland
    Age: 26
    Posts: 3,805
    Rep Power: 16788
    FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000) FaIIen is a splendid one to behold. (+10000)
    FaIIen is offline
    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
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts