Advanced Alchemy II

Aleks Sytsevich said:
You know what else is sensitive?

;)
Click to expand...
images
 
531 C3, W2, D3

OHP:
20kg x 8 x 3 sets
35kg x 8
45kg x 8 x 3 sets
45kg x 11

Squat:
20kg x bunch
60kg x 6
90kg x 4
120kg x 1
132½kg x 4 x 5 sets
- Beltless

Lat Pulldown:
50kg x 10
65kg x 6
80kg x 6 x 4 sets - ^^BTN
80kg, 85kg, 90kg, 95kg, 100kg x 6 - Neutral grip, paused

Dips: - Doubled light band
Band x 8 x 3 sets

DB Side Raises:
12½kg x 15 x 4 sets
 
531 C3, W2, D4

CGBP: - Paused
20kg x bunch
40kg x 10
60kg x 8
80kg x 6 x 4 sets

Bent Over Row:
50kg x 10
80kg x 10 x 3 sets
95kg x 6
110kg x 6 x 2 sets

Front Squat:
20kg x bunch
50kg x 5
80kg x 1
92½kg x 5 x 4 sets

Deficit DL:
70kg x 5
100kg x 3
125kg x 5 x 4 sets

Ab Rollout:
Bw x 15 x 4 sets

Single Leg Curls:
30kg x 10 x 5 sets
- Alternating

Single Arm Curls:
12½kg x 12 x 4 sets
- Alternating

I've been eating like it's my mission, lol. I've eaten just about everything and anything in sight. The bloat is real but I'm not even ashamed. My muscles feel rejuvenated and "fuller". This was one the purposes when I came back home for these 3 weeks because then I'll go back to student life so gotta enjoy this while I can.
 
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531 C3, W3, D1

Squat:
20kg x bunch
60kg x 8
90kg x 5
117½kg x 5 - belt
132½kg x 3 - belt
147½kg x 5 - belt (Rep PR!) (New 5RM!)
147½kg x 1 x 3 sets - belt
117½kg x 3 x 3 sets - paused
- Wuhuu!! Really happy about this shit right here. Felt amazing.

Paused Bench Press:
20kg x bunch
50kg x 8
70kg x 6
90kg x 4 x 5 sets

Pull Ups: - Overhand
Bw x 3 x 3 sets - explosive
12kg x 5
25kg x 3 x 3 sets
Bw x 8 x 4 sets - supersetted with rows
- Heavy as fuark.

Cable Rows:
90kg x 6 x 4 sets

Band YTWL:
5 x 4 sets

Seated Curls:
12½kg x 12 x 3 sets
 
531 C3, D2, W3

OHP:
20kg x bunch
30kg x 5
40kg x 5
45kg x 3
50kg x 10 - belt
60kg x 2
- I'm doing a "miggernaut" (mini juggernaut, lol) and will detail it further once I'm done with it.
- Pretty glad my pressing strength is coming back. I really do enjoy OHPing more than I remembered.

Deadlift:
20kg x bunch
70kg x 5 - banded
110kg x 3 x 3 - banded
130kg x 5 - belt
150kg x 3 - belt
167½kg x 6 - belt (Rep PR)
170kg x 2 - belt
170kg x 1 x 2 sets - belt
132½kg x 5 x 3 sets
- Warmed using doubled light bands and it was nice.
- A nice little PR. My best is a 170kg for 4 so this is nice at this point. The last one wasn't even a grinder.

Single Arm OHP:
22½kg x 8 x 4 sets

Bent Over Rows:
85kg x 8 x 4 sets
- supersetted with -
Lat Pulldown:
80kg x 10 x 3 sets

DB Side Raises:
12½kg x 20 x 3 sets (insane pump)
- supersetter with -
DB Skullcrusher:
12½kg x 12 x 4 sets

Hammy Curls:
40kg x 12 x 3 sets

Been reading GZCL stuff from Cody whatshisname and found it REALLY interesting. I think those tier 1,2,3 ideas can easily be implemented in 531 and I looking to try. I agree with Cody that there's not enough volume in the 85%+ range so doing some triple, doubles or singles after the AMRAP with the same weight (about) isn't that bad of an idea. I've noticed some people here doing it and are having good results.
 
KidAlchemy said:
531 C3, D2, W3
- I'm doing a "miggernaut" (mini juggernaut, lol) and will detail it further once I'm done with it.
Click to expand...

Glad you didn't go for a nano juggernaut! Good work in here homie - congratulations on the REP PR!
 
531 C3, W3, D3

Bench Press: - TnG
20kg x bunch
60kg x 8
80kg x 5
90kg x 5
100kg x 3
110kg x 3
110kg x 2 x 2 sets
110kg x 1 x 2 sets
90kg x 5 x 3 sets - spoto

Squat:
20kg x bunch
60kg x 8
80kg x 5
100kg x 3
120kg x 3
140kg x 3 x 5 sets - belt

Lat Pulldown:
80kg x 8 x 6 sets

Ab Rollout:
Bw x 15 x 2 sets
15kg x 10

Banded Dips:
Doubled light band x 8 x 3 sets

Low Cable Row:
70kg x 10 x 3 sets

Hammy Curls:
40kg x 15 x 3 sets


Went to do some shopping yesterday and got myself an ab wheel and a scale so will probably weigh myself tomorrow. I'm expecting something like 85kg most likely thanks to this bloat lol. But the main reason I bought the scale is that I will start tracking my weight for pull ups. I'll start using total weight as a resistance (Bw + added weight). I know some Finnish experts are already doing this and in that regard I think it's smart because bodyweight DOES fluctuate alot.

Tomorrow I'm also traveling back to the city where I study. School doesn't start until next Monday so I have sometime to readjust and hangout with the GF. I planned we'll go see Creed since she's a boxer so that's a surprise for tomorrow. This will probably be my last day of holiday diet (lulz) and starting tomorrow more balanced and controlled eating resumes.
 
531 C3, W3, Assistance Day 1

Deadlift:
70kg x 5 x 2 sets
110kg x 3
140kg x 1 x 2 sets - second set belt
160kg x 1 - belt
180kg x 1 - belt
200kg x 0 x 3 sets - belt
130kg x 5 x 3 sets - belt
- No can do right? After weeks of telling myself (don't test, just train) I decided to test and didn't get it. It went up nicely up to knees but then slowed down. Oh, well. Next time.

Front Squat:
50kg x 5
80kg x 3
100kg x 3 x 4 sets

Ab Rollouts:
15kg x 8 x 4 sets

Next week will be deload except for tomorrows last assistance session. Then just do what I feel like.

Oh yeah, bodyweight was 82,7kg on Friday morning.
 
I feel your pain Kid, you'll get there though, and it will be worth the wait.
 
Kettlebell & Jump Rope Circuit: - @24kg
100 jumps, 10 OA clean & press (10 total reps), 10 swings
90 jumps 9 OA clean & press (9 total reps), 9 swings
...etc.

So I had a plan that I'll bring my KB's and jump rope from home to my apartment and workout on my balcony do these little circuit since I do like them but don't really like doing them in front of other people.

This was the first circuit and plan on doing these on some days when I feel like it but wont take much pressure.

It was kinda nice even though I'm in horrible shape, lol. It was well below -20 degrees celcius and the jump rope froze almost instantly but anyway it was fun.
 
531 C3, W3, Assistance Day 2

CGBP: - paused
20kg x bunch
50kg x 8
70kg x 6
90kg x 3 x 5 sets
90kg x 4 x 3 sets - main grip

Pull Ups: - underhand, dead hang
Bw x 5 x 2 sets
15kg x 5
25kg x 5 x 3 sets
10kg x 6 x 4 sets - overhand

Dips:
Doubled light banf x 10 x 3 sets
Bw x 10

Ab Rollout:
Bw x 10
15kg x 8 x 4 sets
Bw x 10

Incline Curls:
12,5kg's x 15,13,13

DB Side Raises:
12,5kg's x 20 x 3 sets
Band Pull Aparst:
20 x 3 sets

BW: 81,7kg

So today I went and got myself signed up for the local PL gym. I'm not a member of the club yet but train at the gym and really like the place! They got 5 bench racks, 3 squat racks and 1 power rack. Really nice place with good equipment. I'll be happy to train here.
 
Squat Complex; high bar breathing paused squat + high bar paused squat + high bar squat:
60kg x 1/1/1
90kg x 1/1/1
100kg x 1/1/1 x 4 sets

Samething with low bar:
120kg x 1/1/1 x 3 sets

Just normal squatting:
100kg x 4 x 5 sets

Good Morning:
60kg x 10 x 4 sets

Incline leg raises:
Bw x 10 x 4 sets

Then some chest supported rows, reverse flies and facepulls.

The squat complex was really nice. I've been thinking about something like this for a while and cool that I figured this. Just something to move around.
 
Incline Bench Press: - paused
20kg x bunch
40kg x 10 x 2 sets
60kg x 8
70kg x 5 x 4 sets
50kg x 10 x 3 sets - close grip

Pull Ups: - overhand
Bw x 8 x 10 sets

Bench Press Complex:
20kg x bunch
60kg x 1/2/3
80kg x 1/2/3 x 4 sets
- double paused/paused/TnG
- really nice again

Finished with dips, rear delts and side raises.
 
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