No Rest for the Weary

[CRZA]

Top page motivator:

Day 3
Bench Press add 50 #12
warm up. added 10kg uptill 90kg
---
2s x 3r x 90kg
2s x 2s x 105kg pr.
110kg x 0. damn. Thought I had this, but no.
Add 50 is way too agressive for me. too many failed lifts

Snatch deadlift felt bad, so did some speed sets with conventional deads
6 x 2 140kg
Really easy and fast deadlifts. Hook grip and beltless

Kroc rows
40kg x 20
Side bends:
40kg x 8,8,8

Some arm work.

 

[CRZA]

Pinch day
Different training sheduele at MMA gym, so Im not sure where to fit in pinch work anymore. Maybe ill do them every 2 weeks instead, we'll see.


warm up
Right hand
bar + 10kg = 30kg x 1
bar + 11.25kg = 31.25kg x 1
bar + 12.5kg = 32.5kg x 1
bar + 13.25kg =33.25kg x 1
bar + 15kg = 35kg x 1 pr
bar + 16.25kg = 36.25kg x 1 pr
bar + 17.5kg = 37.5kg x fail
bar + 13.25kg = 33.25 x 3
bar + 15kg = 35kg x 2
two 10kg plates x 10
bar + 10kg x 8

Left hand:
30kg x 1
31.25kg x 1
32.5kg x 1
33.25kg x 1
35kg x fail
33.75kg x 1
33.25kg x 2
35kg x 1 pr
two 10kg plates x 10
30kg x 8

plate curls
10k x 3
12.5k x 3
12.5kg x 5,5

Reverse curls:
30k x 10,8,8

 

[CRZA]

Day 1
Agile 8
Diesel shoulder warm up

Add 50 bench #13
warm up. bar x 10, 40 x 5, 60 x 5, 70 x 3, 80 x 3, 90 x 1
95kg x 5
105kg x 3 +5 pr
105kg x 2, failed 3rd .....

Programed called for 110 2 x 3, thats not going to happen
So I did one set at: 100kg x 4 - new rep pr

Im dropping #14, ill just test my max that day.

Snatches from pins:
bar x 5
30 x 3,3
40 x 2,2,
42.5 x 1,1,1
45 x 1

fairly good form today by my standards

T3. Cycle 3 5x3
Squats: 3min rest in between sets.
20kg jumps for doubles up to 110kg
belt on
130 x 2
140 x 1
----
151 x 3 = 452.5 OK, ill try go a shade deeper, these were right on paralel,
form looks alright
145kg x 3 = 435
145kg x 3 = 435
140kg x 3 = 420
135kg x 3 = 405
Collars not included
TOTAL = 2147.5
2115kgs
+ 32.5kg
Note to self: dont squat so late in a session

Supersets:
OH Press: 47.5kg x 10, 10, 6 tired
Chins: 15kg x 5,5,5

good day overall

 

[dinpappa]

Bench is comming along, how has the programme worked for you so far? too early to draw any conclusions?

 

[CRZA]

Im actually at the very end. Its gone okay, ive increased 5-7.5kgs I think. Its not what the programme promised, and I would of liked 10kgs. But its only a 6 week program, so Im happy with it.

Day 2.
Power cleans and hang cleans felt like complete shiiit. So I skipped it today and decided to do more for teh back
--
RDLS
70 x 5
90 x 4
100 x 3
4 x 6 115kg
these kill my grip

Pendlay rows
70 x 5
75 x 5
80 x 5
85 x 5
90 x 2 that were strict

Chin ups
bw x 5
15k x 3
20k x 3
25k x 1. Idk felt like going heavy today
bw x 15

Hanging leg raises
4 x 8rep bw

 

[Flow'n]

Where did you get the calculator for the add50 program?

 

[CRZA]

Day 3
agile 8
diesel shoulder warm up

Bench press:
bar x a couple
40 x 5, 50 x 3, 60 x 3, 70 x 3, 80 x 2, 90 x 1,
95kg x 1
100kg x 1
105kg x 1
110kg x 1 +5 pr
112.5kg x 1 +7.5 pr
Just what a thought. A 7.5kg increase. Would of liked 115, but that wasnt happening, Im still happy, as benching is my weak point, and a 7.5kg increase in 6 weeks is pretty good imo. Im thinking bout doing T3 for Bench and OH Press next

T3. Cycle 3 5x10
Squats: 5min rest in between sets.
doubles up to 110kg, adding 20kg
--------
belt on
135kg x 10 = 1350
125kg x 10 = 1250
120kg x 10 = 1200
120kg x 10 = 1200
115kg x 10 = 1150
TOTAL: 6150
+ 150k

crazy lower back pump, incredible painfull last sets.

Sumo deadlifts:
70 x 2
110 x 2
130 x 1
140 x 1
150 x 1 doh grip
160k x 1,1,1,1

Wont risk my lower back thru kroc rows and side bends.
Chins and hanging leg raises: 10,10,10

 

[freeski]

Great squatting. 10 rep sets absolutely destroy me.

 

[dinpappa]

Great squatting. 10 rep sets absolutely destroy me.

Hear hear!

 

[CRZA]

Thanks. Im still sore after those =(

4.5h of sleep. Yeaaa.!

Day 1
Overhead Press
T3 Cycle 1 5x3
3 minute rest in between sets
warm up: bar x 10, 40 x 5, 50 x 3, 60 x 2
65kg x 3 = 195
60kg x 3 = 180
57.5kg x 3 = 172.5
55kg x 3 = 165
55kg x 3 = 165
Felt easy today, probably could of pushed it more
Total: 877.5kg

Power cleans + hang power cleans
40 x 5
50 x 3
60 x 2
70 x 2
75 x 1
77.5 x 1
80 x 1 +2.5 hang p clean pr
82.5 x 1 no hang clean
85 x 0
hang clean: 60 x 8

Snatch:
bar x 8
40 x 3,2,2
42.5 x 2
45 x 2
fairly good technique

Chins:
15kg 3 x 5

Triceps extensions: random weigh 3 x 8. Had some time left, so did some armZZz

 

[dinpappa]

Armzzzz, gotta work on the guns!

 

[CRZA]

haha, sure. Gotto work the gunzZZzz

T3. Cycle 3 5x5
Squats: 4min rest in between sets.
20kg jumps for doubles up to 130kg
140 x 1
belt on
145kg x 5 = 725
140kg x 5 = 700
135kg x 5 = 675
135kg x 5 = 675
130kg x 5 = 650
+ collars
TOTAL = 3425kg
Change + 107.5kg

Good, form felt relatively good. Depth was OK for most of the part

RDLS:
went lighter, with more reps
100k 4sets x 8reps
Grip killer, massive forarm pump

Pull ups
20 x 4,5,5
25 x 3,2(dumbell slipped and fell on teh floor)

Hanging leg raises; 8,8,8

 

[DrBdan]

Good squatting, that's some solid volume.

 

[CRZA]

Thanks drBdan !

random nice asses

Day 3
Bench Press T3 Cycle 1 5 x 10
4 min rest between sets

warm up:
bar x 8, 40 x 5, 60 x 5, 70 x 3, 80 x 2
85 x 10 = 850
75 x 10 = 750
70 x 10 = 700
70 x 10 = 700
75 x 10 = 750
I kno' weird weight selection.
TOTAL = 3750
10 reps are shit

Sumo Deadlifts
70 x 3
110 x 2
130 x 2
150 x 2
170 x 1
185 x 1
belt on
195 x 1
205 x 1 +5 pr
Conventional deadlift:
210kg x 0 missed it barely. Something weird happend
210kg x 1 +5kg pr
140kg x 20 second hold

Sorry, im wearing boxershorts in this video. Hope you poeple can deal with some semi nudity. lol
Sumo dead first, second lift is conv.

Kroc rows
20 x 10r
40 x 20r

Side bends
40 x 20r

 

[CRZA]

Day 1

T3 Squats Cycle 4 5x3
3min rest between sets
Warm up
bar x 8, 50 x 3, 70 x 3, 90 x 2, 110 x 2, 130 x 1, 140 x 1
belt on:
152.5kg x 3 = 457.5
145kg x 3 = 435
145kg x 3 = 435
140kg x 3 = 420
140kg x 3 = 420
+ collars
TOTAL: 2167.5kg
Change: + 20.5kg

RDLs
4s x 10reps 100kg
good, major forarm pump!

T3 OH press Cycle 1 5x8
warm up: bar x 5, 40 x 5, 50 x 3
60kg x 8 = 480
55kg x 8 = 440
50kg x 8 = 400
45kg x 8 = 360
45kg x 8 = 360
TOTAL: 2040

Chins: bw x 10,8,12 different grips
Triceps extensions: something x 10,10,10

 

[Flow'n]

T3 twice in one day? You're brave. Good work.

 

[CRZA]

lol thanks.

Day 2
Power cleans + hang cleans
70 x 2
75 x 1
80 x 1
82.5 x 1 no hang
80 x 3,2,2 no hang
60 x 8 hang p clean

Pendlay rows
70kg 5 x 10reps

Hanging leg raises: 10,10,10

short, okay workout.

 

[ASUThermo]

Nice deads.

 

[dinpappa]

Your deadlifts have really gone up lately or am i just remembering wrong?

Anyways, good work! And i wish i could work out in my boxer!

 

[CRZA]

Thanks ASU, appriciate it!

Thanks dinpappa, I used to do my deadlifts after squatting, but changed it when I stopped Texas Method, so my deadlifts have felt alot better lately =)

T3 Squats Cycle 4 5x10
3min rest between sets
Warm up
bar x 8, 50 x 3, 70 x 3, 90 x 2, 110 x 2, 130 x 1, 140 x 1
belt on
137.5kg x 10 = 1375
125kg x 10 = 1250
125kg x 10 = 1250
125kg x 10 = 1250
120kg x 10 = 1200
TOTAL = 6150
Change: +175

T3 Bench Press 5x5 Cycle 1
3 minute rest between sets
warm up
97.5kg x 4 = 390
missed the 5th rep, bar hit the pins a couple of times, bad setup, really fucked me up =(
Shoulder and lat also hurt from boxing last night =/
90kg x 5 = 450
Again hit the pins. way harder than it should be
85kg x 5 = 425
no pin- hitting. very nice reps
85kg x 5 = 425
85kg x 5 = 425

Triceps extensions
something x 10,10,10

Snatch deadlifts
70 x 3
110 x 3
130 x 1,1,1,1

Kroc Rows
40 x 20
Side bends
40 x 20

rough day, took around 2 hours. Looking forward to dat Pizza later today