Drips sculpt stone

[SexyMahnaz]

2016 Goals: 500kg+ total @ 80kg (1100+ @ 175lbs), muscle ups for reps.

Training 4 times a week:

#1: Weighted Pullups (medium-heavy), Bench Press (light-medium), assistance.
#2: Zercher Squats (medium-heavy), Sumo Deadlift (light-medium), assistance
#3: Sumo Deadlift (medium-heavy), Zercher Squats (light-medium), assistance
#4: Bench Press (medium-heavy), Weighted Pullups (light-medium), assistance

Order will change depending on recovery/feel, & I may use more than 7 day weeks.

Compounds twice a week, one heavy one light with a program I found based loosely on 5/3/1 spinal tap. Assistance done with bodybuilding reps/sets (10x3). Prehab = regular deep tissue massages & mobility drills.

Current bests:

Deadlift: 180 ===>190 [29/1/16] ===>192.5kg [9/3/16] ===>205kg [28/4/16] ===>210kg [3/9/16] ===>215 [8/12/16]
Zercher Squat: 175 ===>180kg [20/5/16]
Bench Press: 110kg

Others:
Zercher Lift: 152.5 ===>160 [13/3/16] ===>170kg [12/5/16] ===>180kg [20/8/16]
Weighted Pull Up: +45kg
Overhead Press: 72.5kg

 

[SexyMahnaz]

[14/12/15]

Pullups
x5, x3
+10kg x1 + 11 = 12
+5kg x3
x5, x3, x5, x3, x5

Bench Press
60x8, 70x6
80x4x3
75x5, 70x6, 65x7, 60x12

DB Flys
12kgx10x3

Dips
x10x3

Rope Pulldowns
35kgx10x3

 

[SexyMahnaz]

[15/12/15]

Zercher Squat
60x5, 80x5, 100x3, 115x5, 130x3
145x1 + 3 = 4
135x3, 130x3, 120x3, 115x5
100x5x2

Sumo Deadlift
60x5, 80x5, 95x5, 110x3, 110x5, 110x7, 110x4, 110x6, 110x8

Hip Thrusts
130x10x3

Hardest workout I've done in a while, felt amazing.

 

[SexyMahnaz]

Just created an account @ rosstraining but looks like we're back ... hopefully this works.

[17/12/15]

Bench Press
Bar, 60x5, 72.5x5, 80x3
90x1+5 = 6
85x3, 80x5, 75x3, 72.5x5, 65x3, 60x12

Pull Ups
Bodyweight x6, x5, x3, x5, x7, x4, x6, x8

BB Rows
60x10x3

Face Pulls
10x12x3

OHP
40x10x3

 

[SexyMahnaz]

[19/12/15]

Sumo Deadlift
60kgx5, 100x3, 120x5, 135x3
150x1+5 = 6 [REP PB]
140x3, 135x3, 130x3, 120x3, 100x3

Zercher Squat
60kgx5, 70x5, 80x3, 80x5, 80x7, 80x4, 80x6, 80x8

GHR [Assisted]
x10x3

Deep Tissue Massage
x 1 hour

 

[KidAlchemy]

Nice deadlifting Sexy!

 

[SexyMahnaz]

Thanks big boy! The rig is feeling better than ever at the moment. Having a small thai girl with vice like hands knead my glutes & hammies for an hour at a time def helps. Highly recommended.

[20/12/15]

Pullups
Bodyweight x5, x3
+15kg x1 + 9 = 10
+10kg x3, x5
+5kg x3, x5
Bodyweight x3, x5

Bench Press
Bar, 50x5, 60x5
67.5x3, x5, x7, x4, x6, x8

DB Flys
12kgx10x3

Dips
x10x3

Pallof Press
13kgx15x3

Leg Raises
x10x3

 

[SexyMahnaz]

[22/12/15]

Zercher Squat
60kgx5, 100x5, 115x5, 130x3
145x1 + 4 = 5
137.5x3, 130x3, 120x3, 115x5

Sumo Deadlift
60kgx5, 80x5, 100x5, 110x3, 110x5, 110x7, 110x4, 110x6, 110x8

Hip Thrusts
130kgx10x3

Way easier than the first time, feels like I'm getting used to the extra volume in this program pretty quickly.

 

[SexyMahnaz]

[24/12/15]

Bench Press
Bar, 60kgx5, 72.5x5, 85x3
92.5x1+4 = 5
87.5x3, 85x5, 77.5x3, 72.5x5, 67.5x3, 65x12

Pull Ups
Bodyweight x6, x5, x3, x5, x7, x4, x6, x8
Muscle-up attempts

BB Rows
60kgx10x3

OHP
40kgx10x3

Face Pulls
13kgx12x3

Side Laterals
9kgx10x3

 

[SexyMahnaz]

[27/12/15]

Sumo Deadlift
60kgx5, 100x5, 120x5, 135x3
152.5x1+5 = 6 [REP PB]
145x3, 135x3, 130x3, 120x3

Zercher Squat
60kgx5, 70x5, 85x3, 85x5, 85x7, 85x4, 85x6, 85x10

GHR [Assisted]
x10x3

Neck Bridges
30 secs, 30 secs, 1 min

Deep Tissue Massage
x 1 hour

 

[SexyMahnaz]

[29/12/15]

Pullups
Bodyweight x5
+10kg x3
+20kg x1 + 8 = 9 [REP PB]
+12.5kg x3, x5
Bodyweight x5x4

Bench Press
Bar, 50x5x2
60x3, x5, x7, x4, x6, x15

DB Flys
12kgx10x3

Dips
+10kgx10x3

Pallof Press
13kgx15x3

Leg Raises
x10x3

 

[SexyMahnaz]

[31/12/15]

Zercher Squat
60kgx5, 100x5, 115x5, 130x3
150x1 + 5 = 6 [REP PB]
160x1
140x3, 130x3, 120x3, 115x5x2, 100x5

Hip Thrusts
130kgx10x3

Supine + Prone Neck Bridges, Headstands
30 secsx3, 30secsx3, 60secsx3

Hair Power
-5

fffffffffffffark the recession is on. I thought about throwing 4 plates on the squat but 160 felt too heavy. No time for deadlifts today.

 

[SexyMahnaz]

Second sober new year in a row. I've become a hermit but at least training is consistent. This year's 'before'

 

[SexyMahnaz]

[1/1/16]

Bench Press
50kgx5, 60x5, 75x5, 85x3
95x1+2 = 3
90x3, 85x5, 80x3, 75x5, 70x5, 65x15

Pull Ups
Bodyweight x6, x5, x3, x5, x7, x4, x6, x8

BB Rows
65kgx10x3

OHP
40kgx10x3

Face Pulls
13kgx12x3

 

[SexyMahnaz]

[3/1/16]

Sumo Deadlift
60kgx5, 100x5, 120x5, 135x3
155x1+6 = 7 [REP PB]
147.5x3, 140x3, 130x3, 125x3, 110x3, 100x3

Zercher Squat
60kgx5, 70x5, 85x3, 85x5, 85x7, 85x4, 85x6, 85x8

GHR [Assisted]
x10x3

Deep Tissue Massage
1 hour

Deadlifts are flying up ... I had to double check that I'd put on the right amount of weight. Now if Palace can spank Chelsea tonight my day will be complete. Edit - was not complete

 

[SexyMahnaz]

[5/1/16]

Pullups
Bodyweight x5
+10kg x3
+22.5kg x1 + 7 = 8
+15kgx3x3
Bodyweightx5x3

Bench Press
Bar, 50x5, 60x5
70x3, x5, x7, x4, x6, x8

DB Flys
12kgx10x3

Dips
+10kgx10x3

Pallof Press
13kgx15x3

Leg Raises
x10x3

Leg raises are getting higher & higher without causing any lower back any pain. Early days but the massages really do seem to be helping.

 

[SexyMahnaz]

[7/1/16]

Zercher Squat
60kgx5, 100x5, 120x5, 135x3
150x1 + 3 = 4
140x3, 135x3, 130x3,120x3, 110x5, 100x5

Sumo Deadlift
60x5, 80x5, 100x5, 115x3, 115x5, 115x7, 115x4, 115x6, 115x8

Hip Thrusts
130kgx10x3

Supine + Prone Neck Bridges, Headstands
30 secsx3, 30secsx3, 60secsx3

Did this semi-fasted which was stupid. New subjective record for my hardest ever workout since I started logging here, except maybe for the last day of Smolov Jnr zercher squats

 

[SexyMahnaz]

[9/1/16]

Bench Press
Barx5, 50kgx5, 70x5, 75x5, 85x3
95x1+5 = 6
90x3, 85x5, 80x5, 75x5, 70x5, 60x18

Pull Ups
Bodyweight x6, x5, x3, x5, x7, x4, x6, x8

BB Rows
60kgx10x3

OHP
40kgx10x3

Face Pulls
13kgx12x3

I haven't been bench pressing with anywhere near optimal technique. Today I tried to bring my feet back, push into the ground, and really keep my glutes/abs/upper back tight. It felt quite different so I'll need to get used to it, but I think it's going to help.

 

[SexyMahnaz]

[10/1/16]

Sumo Deadlift
60kgx5, 100x5, 125x5, 145x3
160x1+4 = 5 [REP PB]
147.5x3, 140x3, 130x3, 120x3, 110x3, 100x3

Zercher Squat [Barefoot]
60kgx5, 80x5, 85x3, 85x5, 85x7, 85x4, 85x6, 85x8

GHR [Assisted]
x10x3

Deep Tissue Massage
1 hour

 

[SexyMahnaz]

[13/1/16]

Pullups
Bodyweight x5, +15kgx3
+22.5kg x1 + 7 = 8
+17.5x3, +15x5, +10x5
Bodyweightx5x4

Bench Press
Bar, 50kgx5, 60x5
72.5x3, x5, x7, x4, x6, x15

Dips
+10kgx10x3

One Arm Cable Flys
11.25kgx10x3

Pallof Press
13kgx15x3

Leg Raises
x20

RKC Plank
x1 to failure