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Post by smokingsamuraj on Mar 15, 2018 9:33:58 GMT -5
I'm not sure about the meaning of your sentence, sorry, my english is a bit rusty. Working hard on the job, that's why I didn't post in a last couple of days, but what's important, I had enough time to train. I did a lot of arm work, a lot of pressing (I did Buckeye routine again, every set was 2,5kg heavier than previous session, also I superseted every set with 13 reps of DB rows with 18kg. Previous session I did sets of 12.), a lot of biceps/triceps supersets, also deadlift PR, 170kg/375lbs for 7 reps (I need more weights, 170kg is all I have) HB squats fell good again... I will do a few more workouts in a bit higher rep range, my arms are way bigger than last time I checked myself in the mirror also chest.
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Post by Cormac on Mar 15, 2018 11:29:07 GMT -5
No problem man I didn't realize you weren't a native English speaker. Basically I think your current program is good because you're working compound multi joint exercises and getting in lots of volume to build muscle.
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Post by smokingsamuraj on Mar 16, 2018 14:58:08 GMT -5
Not really following a program right now, at the moment I train 5-6x per week, squat day, bench day, deadlift day, OHP day, row day and sometimes arms. I need to do something gor my core. Sometimes on squats when I don't brace properly I can feel my legs could push 2x weight on my back, but my abs can barely hold on. Holding plank for 30seconds feel like 6 hours I also feel like my lower back is way stronger than abs, probably becouse hyperextensions, which I do pretty much daily. Today I did push. -I did Buckeye routine again on bemch press with CG but without fatgrips. Again 2,5kg more per set, I did OK. This time no back supersets. -Incline bench press, I superseted it with DB pullover on a slight incline. Stretch on pullovers made me so weak on incline pressing. -DB flys superseted with facepulls, 5 sets for 10-12 reps each -ez bar french press superseted with db shrugs, 5 sets of 10-12 reps each -Tate press superseted with triceps pressdowns with a rope, 3 sets of 10 each. My triceps is on fire, while my pecs could handle much more I think. It also happens on a pull day, my biceps is so destroyed I can barelly hold the bar, while my back feels just a little pumped. Well, I can finally feel my back, BB rows do wonders.
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Post by smokingsamuraj on Mar 18, 2018 9:34:13 GMT -5
18.3. Today I woke up 4.30 AM, so I decided I will start eating early and do early morning workout. I think I nailed it. First a big bowl of oatmeal and about 2 hours later chicken and some bread and a shake.
I had a very long warm up today, my goal was to do 8 reps with 170kg/375lbs. With every plate I put on the bar, I did 3 singles; one with under over grip, one with hook grip and one with dbl overhand, until all the plates were on. I did 5 reps with under over grip. I think I maybe could do 8, but it would be a tough grind. While I was holding the bar on the 5th rep I decided I will do 2 more sets for 5 reps. So at the end I had 3 sets for 5 reps, but every rep was "great". On 14/15 reps I lowered it slowly and explode up, only on the fourth rep of the last set I lost tightness, but on the next rep I got it and did another nice rep. I had 5 minutes of rest between work sets. Never took that much, max was 3 minutes I think Might try deadlifts with full restart every rep sometime soon.
After deadlifts I did 5 sets of BB curls superseted with hammer curls, 5 sets of double overhand BB curls, superseted with ez bar curls, after that I did about 50 reps of ab work, sitting on the floor, pulling knees towards chest, when I couldn't do anymore I sit on the bench and did the same.
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Post by smokingsamuraj on Mar 19, 2018 6:23:54 GMT -5
19.3
Also an early morning training today. -facepulls: 6 sets of 10-12 reps, building up in weight , top set was 35kgx10 -triceps pressdowns with rope: 5 sets for 10 reps, top set was also 35x10 -Bench press with fatgrips: 40kgx6 60kgx6 80kgx6, between those sets I had about 1 minute of rest, after that rest was 2-3minutes. 85kgx6 90kg/198lbsx6 95kg/209lbsx4 60kgx10 -CG bench press (without fatgrips) 60kg/135lbs for 5 sets of 10 reps, each set was supersted with db shrugs. -triceps pressdown straight bar 20kg x20 x20 x14 -db flys on incline bench 10kg x14 x13 x10
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Post by smokingsamuraj on Mar 21, 2018 7:21:34 GMT -5
21.3 went to the gym straight after night shift. For warm up I did 3 sets of lying leg curls, 3 sets of hyperextensions and 3 sets of knee reises on parallel bars.
1. HB squat: today I found a belt that fits me. Not a powerlifting belt, just a cheap belt. I don't know, was it the belt or bracing, but squats felt great. It's easier to stay tight with a belt. I went for a 2RM. 6 warm up sets, 4 for 5 reps, then 3 and 1. 90kg/198lbsx2 100kg/220lbsx2 105kg/231lbsx2 110kg/242lbsx2 115kg/254lbsx2 120kg/265lbsx2 100kg/220lbs 3x3 Last set was beltless, still tight. I had 3,5 minutes of rest between sets.
2.Floor press CG, every workset was superseted with 45kgx10 V-grip pulldown. 6 warm up sets 70kg/154lbsx5 75kg/165lbsx5 80kg/176lbs 3x3 70kg/154lbsx10 I had 2 minutes of rest between sets.
3.Barbell row 4 warm up sets 60kg/135lbsx5 70kg/154lbsx5
I could and would go higher, but I felt a vacuum in my stomach, I was suddenly so empty and hungry I could barely stand, so I called it a day
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Post by smokingsamuraj on Mar 28, 2018 11:35:54 GMT -5
Did some benching and squating on monday, I only had about 30 minutes.
I'm ordering two 40kg/88lbs plates. I need them, since I can do 7 reps with 170kg and thats all I have, when they arrive I will start 5/3/1.
Until then my focus is on bench press, I will also learn sumo deadlift. Did a couple of reps with 100kg/220lbs the other day. Some reps felt good, on some reps knees came in the way.
28.3. workout. Started 5/3/1 for CG bench press with fatgrips. I took 105kg/231lbs for my 90% to start with. I noticed that using fatgrips for bench press makes squeezing the bar much easier when you take fatgrips off.
- CG benchpress with fatgrips. 2,5 minutes of rest between sets. After few warmup sets 67,5kg/149lbs x5 77,5kg/171lbs x5 90kg/198lbs x6 60kg/135lbs x15 ■How much rest do you take between sets like this? Are rests usually the same for entire cycle, or do you take longer rests when percentages are higher?
- Incline BP superseted with 10 reps of facepulls after every set. 1,5 minutes of rest between sets 20kg/45lbsx10 40kgx10 50kg/110lbsx10 x10 60kg/135lbsx10 70kg/154lbsx5
-Triceps pressdowns superseted with upright rows for 10 reps after every set. One minute of rest between sets 20kgx20 25kgx15 30kgx11 x11 x10 x10
-Plank with 30 seconds of rest: 30sec, 20sec, 15sec
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Post by Ryan on Mar 28, 2018 12:58:53 GMT -5
When training for hypertrophy, keep rest between sets to 2min or less.
However, when training for strength/power production, you can rest up to 7-8min between sets because it takes about that long for ATP stores to regenerate.
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Post by smokingsamuraj on Mar 29, 2018 14:04:53 GMT -5
29.3 Started 5/3/1 for HB squats today. Started it with my 2RM 90kg/198lbs.
1. standing single leg curl: 3 sets of 15 2. HB squats: 77,5kg x5 90kg x5 102,5 x9 or 10, I lost count. First time I was forcefully pushing my knees out, read this cue yesterday, squats felt suberb. On last set I could probably do 1 or 2 more with good form. 3. Good morning : WTF? how do you people do it? I did them with bands around my neck and they felt great, but with barbell I just couldn't do it the way I wanted to. Or maybe I just need more meat on my upper back
5 sets of leg extension, lying leg curls amd 3 sets of preacher curls.
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Post by smokingsamuraj on Mar 31, 2018 14:30:35 GMT -5
30.3 another push session -OHP with fatgrip: 4 warm up sets 40kg×6 50kg×6 60kg/135lbs 3×3 Last time I did OHP, 60kg was way heavier, I think it is my 1RM without the fatgrips. Looks like I'm getting stronger But still far from 100kg. I rested 2,5 minutes between sets. -upright row superseted with 18kg×12 db shrugs (120 reps in total): 4 warm up sets. 40kg/88lbs 5 sets for 6 reps. 1,5-2minutes of rest -triceps pressdown with a rope: 20kg×20 30kg×13×13×10 1 minute of rest. Today was rest, played football for 90 minutes. Tommorow deadlift, hyperextensions with added weight and abs.
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Post by smokingsamuraj on Apr 1, 2018 13:03:49 GMT -5
1.4 added broad jumps into warmup today. I was reading about dynamic warmup the other day. Interesting how much knowledge there is, every other day I read something new.
- Started with some sumo deadlifts, I have found a spot where starting position is really great, but when I get close to lockout I lose balance. - hookgrip DL worked up to 150kg/331lbs for 5 singles. Next time there will be 5 doubles and so on. -Snatch grip DL: 4 sets of 6 reps with 100kg/220lbs. -Hyperextensions ss with double overhand curl: 3 sets, 10 reps each -Hyperextension +10kg ss with curls: Same here. On 3rd set my glute was starting to cramp up. -Facepulls for 15 reps ss with knee reises on parallel bars for 10 reps, 3 sets.
This week I didn't ever barbell row :/
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Post by smokingsamuraj on Apr 3, 2018 13:45:10 GMT -5
Yesterday I did 50 dips on parallel bars and some abs.
3.4 - HB Squat 531 C1W2 5 warm up sets 85kg×3 95kg×3 107,5kg×8 2,5 minutes of rest, same as last week - Barbell rows 5 warm up sets 70kg×8 80kg×9×6×7 Last 2 reps on the last set were involving a bit of body english. 2 minutes of rest - chinups 1 minute of rest ×3×3×3×2
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Post by smokingsamuraj on Apr 5, 2018 13:36:40 GMT -5
5.4 -Incline bench press fatgrip 5warm up sets 70kg/154lbs ×5×5×5×5×7 superseted with bent over DB rows for 10-13 reps after each set -seated DB OHP for 5 sets of 3-10 reps superseted with facepulls for 10 reps -one arm DB bench , 4 warm up sets 3 working sets for 6 reps -triceps pressdowns superseted with ez bar curls
Wanted to do my 5/3/1 but rack was taken, so I just did some pressing
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Post by vegasjon on Apr 8, 2018 14:33:24 GMT -5
how long have you been using fat grips? Do you feel they help?
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Post by smokingsamuraj on Apr 10, 2018 17:51:27 GMT -5
I am using fatvrips for the past 1-2 months. My forearm looks bigger, haven't measured it tho. After I do an exercise with fatgrips and I go to an exercise without fatgrips, I feel like I have giant hands.
Haven't done pullups very often lately, I am also almost 10kg heavier then 2 months ago, so todays pullups were tough. I did 50+ reps with green band for assistance.
Also some benching on monday
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Post by vegasjon on May 4, 2018 11:28:24 GMT -5
Would be cool if you measured to get more objective data on it. Have been considering getting some myself though lately.
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Post by smokingsamuraj on May 23, 2018 17:18:28 GMT -5
Haven't been posting anything lately, becouse I'm often so tired in the evening that I just fall asleep. But I am lifting freqiently, so no worries I did 200kg/440lbs deadlift beltless, underover grip, rep work with hookgrip usually, I am rowing 100kg/220lbs for sets of 10, also started with box squats lately.
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Post by smokingsamuraj on May 23, 2018 17:20:55 GMT -5
I am also calculating volume lately. My last workout was 2250kg on squats, 2200kg on floor press and 2250kg on DL.
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Post by 3speed on May 23, 2018 17:52:23 GMT -5
Was wondering where you were. Glad to see you're still at it.
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Post by smokingsamuraj on Jun 18, 2018 6:42:57 GMT -5
I am doing 531 lately. I am in cycle 1, week3. Did some nice rep maxes over last 2 weeks.
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Post by smokingsamuraj on Jul 19, 2018 1:21:10 GMT -5
Haven't been training properly for last month, I was at a few crossfit workouts, didn't enjoy it tho.
So yesterday I tested my strength.
-Deadlit with straps: Ramping up to 180kg/396lbs for 3reps beltless. -Closegrip Fatgrip bench press: Ramping up to 110kg/242lbs for 2 reps.
Tommorow I will test my squat and OHP.
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Post by smokingsamuraj on Jul 20, 2018 6:08:59 GMT -5
OHP and squat today
Squat: ramping up to 140kg/308lbs ×1 OHP: ramping up to 60kg/135lbs ×5
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