Advanced Alchemy II

KidAlchemy

Purple Belt
@purple
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Since the sherdog change messed up my log I'm starting a new one.

Current PR's:
Squat: 170kg
Bench Press: 125kg (TnG)
Deadlift: 190kg
Pull Up: 60kg
OHP: 70kg

Goal for 2016-2017:
Squat: 180kg (four wheels baby)
Bench Press: 130kg (Tng)
Deadlift: 200kg (or die trying)
OHP: As close to BW as possible

Ideology of Advanced Alchemy:
"Humankind cannot gain anything without first giving something in return. To obtain, something of equal value must be lost. That is Alchemy's First Law of Equivalent Exchange."

This is from the anime Full Metal Alchemist.

For me Equivalent Exchange mean that to get great results great work has to be done. I have goals that I want so now I have to work so that my work is of as great value as the goals that I'm after.

Peace out, Kid.
 
In for the new log! Good luck, I'm looking forward to reading about your progress.
 
Wednesday December 16th 2015

531 Cycle 2 Week 3 Day 2


Bench Press:
20kg x bunch
50kg x 10
70kg x 8
85kg x 5
95kg x 3
107½kg x 3 – belt
85kg x 8 x 3 sets – feet up
- Only 3 again but when I get 3 with 112½kg it's a PR so on the road to that.

Deadlift:
20kg x bunch
70kg x 5
110kg x 5
130kg x 5
147½kg x 3 - belt
165kg x 5 – belt
130kg x 6 x 3 sets
- f@ck/ng grinder of a set.

CtB Pull Ups: - underhand
8kg x 5 x 5 sets
10kg x 5 x 3 sets

OHP:
20kg x 10
30kg x 5
40kg x 8 x 3 sets
 
Thursday December 17th 2015

531 Cycle 2 Week 3 Day 3


MORNING:


Squat:
20kg x bunch
60kg x 10
90kg x 6
110kg x 3
130kg x 1
137½kg x 3 x 6 sets
100kg x 8 x 3 sets
- REALLY happy about these squats since yesterdays DL grind. Everything was smooth and good.

SLDL:
60kg x 10
80kg x 8 x 3 sets

Leg Press:
150kg x 12 x 3 sets

Standing Single Leg Curl:
10kg x 10
15kg x 10 x 3 sets

Seated Hammy Curls:
60kg x 12 x 3 sets

Then 4 hour break with food and shit and came back with Upper Body Session:

EVENING:

Close Grip Bench Press: - paused
20kg x bunch
40kg x 6
60kg x 6
80kg x 3
90kg x 3 x 5 sets

Pull Ups: - Overhand
Bw x 5
17½kg x 5 x 7 sets

Pendlay Row:
60kg x 10
80kg x 6 x 5 sets
- I should probably do more rowing

Dips:
Bw x 10
16kg x 10 x 4 sets

Incline Db Curls:
16kg x 6 x 5 sets
11kg x 12 x 2 sets

Rope Pushdown:
20kg x 15 x 3 sets
 
In other news;

Met the in-laws and I'm not dead so I guess it went well.

Quit my weekend job because the spring will be a lot busier in school than this fall was. We had like 4 days of school per week but in spring semester we will have 5 days with 6-8 hours every day. We'll be starting some heavy subjects like anatomy and 3 sport classes so I figured I'd rather focus only on school. Besides I'll get the student loan now (400€/month) so money shouldn't be an issue.

Training stuff;

I was supposed to do accessory day today but was destroyed after yesterday so stayed home. I'll probably do it on Sunday but if not then maybe Monday. Either it's the last session of this cycle and it only accessory so it's not that serious. Then the long awaited deload.
 
Alright, had my last day of work on Saturday morning (4am) and it wasn't as bad as last time. I slept a little better and had plenty to drink with me and some energy bars. It had snowed like 10-15cm (4-6 inches) and it was heavy snow so it was still pretty rough.

Then spent the rest of the weekend with GF and we watched The Southpaw. I liked the movie and she's a boxer herself, lol. The name bugged me for obvious reasons if you watch the movie.

Now I'm home with family and it's really nice. Tomorrow I'll hit the gym with lower body assistance day and then wednesday I'll do upper body. I'll either start new cycle this week or next, don't know yet.
 
Tuesday December 22nd 2015

531 C3 W1 D1
Squat:

20kg x bunch
60kg x 8
80kg x 5
100kg x 5
117½kg x 5 – belt
132½kg x 10 – belt (PR, 10RM)
100kg x 5 x 3 sets – paused
- Really happy with that PR. Back in hometown gym with proper equipment and safeties so felt good to bust it up a little.

Bench Press: - Paused
20kg x bunch
50kg x 10
75kg x 7
92½kg x 5 x 5 sets

Pull Ups: - Overhand
Bw x 5
20kg x 5 x 5 sets

Dips:
20kg x 10 x 3 sets

Db Curls:
17½kg x 7 x 3 sets

Band Facepulls + Pull Aparts:
20/20 x 3 sets

Notes:
I was supposed to do a deload but after watching some videos and getting pumped I decided that 4 days is enough of rest. Glad I thought of that.
 
Last edited:
Wednesday December 23rd 2015

531 C3 W1 D2

Deadlift:

20kg x bunch
70kg x 5
115kg x 5
135kg x 5
150kg x 8 - belt
115kg x 10 x 3 sets

CGBP: - paused
20kg x bunch
50kg x 10
70kg x 10 x 4 sets

Pull Ups: - underhand

Bw x 8
15kg x 5
25kg x 5 x 4 sets

Seated Db Press:
25kg x 7 x 4 sets

Cable Rows: - paused
70kg x 10 x 3 sets
 


Watched this video and thought it had good enough info to share. Loved the part about confidence and about hoping vs knowing. Deep shit.
 
531 C3 W1 D3

Bench Press:

20kg x bunch
40kg x 10
60kg x 8
75kg x 5
87½kg x 5
97½kg x 7, 3
75kg x 10 x 3 sets - feet up, paused

Squat:
20kg x bunch
50kg x 8
80kg x 5
110kg x 3
125kg x 5 x 5 sets
- Decent beltless, felt good.

BTN Lat Pulldown:
40kg x 15
60kg x 10 x 2 sets
70kg x 8 x 3 sets
70kg x 10 x 3 sets - neutral grip, front

Low Cable Row: - paused
60kg x 10 x 2 sets - neutral grip
65kg x 10 x 2 sets - overhand
70kg x 10 x 2 sets - overhand
80kg x 10 - underhand

BB Curls:
32½kg x 8 x 4 sets

BW Skullcrusher:

Bw x 10 x 4 sets

Incline Leg Raises:
Bw x 20 x 3 sets
 
Saturday December 26th 2015

531 C3 W1 D4

OHP:

20kg x bunch
40kg x 5
55kg x 4 x 5 sets
40kg x 8 x 3 sets

Front Squat:
20kg x bunch
55kg x 5
80kg x 3
90kg x 5 x 5 sets

Deficit DL:
20kg x bunch
70kg x 5
100kg x 3
122½kg x 5 x 4 sets
- Stopped there because lower back was/is hella fatigued.

Db Side Raises:
12½Kg x 15 x 3 sets
15kg x 15 x 2 sets

Band Facepull + Band Pull Apart:
20/20 x 3 sets
 
531 C3 W2 D1

Squat:

20kg x bunch
50kg x 8
70kg x 5
90kg x 3
110kg x 3
125kg x 3 - belt
140kg x 7 - belt (PR)
110kg x 4 x 3 sets - paused

Bench Press: - paused
20kg x bunch
40kg x 10
60kg x 6
80kg x 6 x 5 sets

Pull Ups: - overhand
Bw x 5 x 2 sets
10kg x 5
20kg x 5 x 6 sets

BOR:
20kg x bunch
40kg x 10
60kg x 10
70kg x 10 x 4 sets

Single Arm Db Press:
21½kg x 6 x 6 sets

Finished with banded rear delt and tricep work for 3 sets of 20.

- Really pleased about how the skvats went. I'm 100% sure now that I could've had the 8th rep in me. Oh well..

- Lowered the weight on bench because I want to use this day to improve my paused bench and I couldn't do that with the heavier weights.
 
531 C3, W2, D2

Bench Press:

20kg x bunch
60kg x 6
80kg x 3
87½kg x 3
92½kg x 3
97½kg x 1
102½kg x 5
- Kind of expected this kind of performance. Visited GF the last few days and then drove home and haven't really been getting quality sleep around here OR there. Tomorrow I'll go buy earplugs so that should help.

Pull Ups: - Underhand
Bw x 8
10kg x 5
20kg x 5 x 6 sets

Deadlift:
20kg x bunch
70kg x 5
100kg x 3
122½kg x 3
140kg x 3
157½kg x 6 - belt
125kg x 6 x 4 sets
- Same as with bench.

BOR:
20kg x bunch
50kg x 10
80kg x 10 x 3 sets

Seated DB Curl:
12½kg x 12 x 5 sets

Tomorrow is the first day of 2016 and I'm starting it with squats. Can't go wrong.

This year for me has been an absolute win. I'm just happy right now with everything going on. I have friends and I have family and I have my GF and it feels like the person I am now is 100% different compared to 2-3 years or even a year ago. And that's freakin' awesome.
 
Fucking A Kid, I hope 2016 plays out similiarly for you.
 
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