No Rest for the Weary

[DrBdan]

Good pulling, I like that deadlift program. It seems to work well.

 

[CRZA]

Thanks man. Yep, singles are great, but its harder than it looks. I thought 75 % would be no prob, but harder than expected.

Also, new page, so.

 

[dinpappa]

Hope you are safe and ok brother of squats!

 

[CRZA]

yep, im alright, thanks for your concern. I dont live in the city centre, and neither me or any family members were in the city at the moment.

 

[belph]

^ that's good news.

 

[JauntyAngle]

Glad to hear you, your friends and loved ones are away from the action.

 

[calvus]

Glad you're ok dude...

 

[CRZA]

Thanks guys =)

Day 3
Bench Press MM2K #3
bar x 10
40 x 5
60 x 5
80 x 3
-------
86kg x 6
92.5kg x 5
92.5kg x 5
97.5kg x 4
97.5kg x 4
Felt good for the most part, last set I got a little unfocused and lost my rhytm, so a bit struggle there.

Pendlay rows, fairly strict
70 x 5
75 x 5
70 x 5
77.5 x 5
77.5 x 5

OH press
60 x 4
60 x 4
60 x 3
60 x 4

One arm dumbell bench
30kg x 8,8,8

Triceps pushdowns x 10,10,10

Ab rollouts x 3 sets.

Hill sprints x 15
good workout.

 

[eastNYgoon138]

Great training man, as always

 

[CRZA]

Thanks, man. Appriciate it

Grip workouts,
Pinch grip
22.5kg x 15 singles, both hands.
Was going to do 20, but managed to scrape some skin from my left hand, do decided to stop. Kept going with right hand:
25kg x 5 singles.

Plate curls
3 x 5

 

[dinpappa]

Whats MM2K?

Good workout as always, you are obviously doing something right theese days

 

[calvus]

Muscle Media 200 (MM2k) was an bodybuilding magazine in the 90s: Homage to a Lost Icon: Muscle Media 2000

The MM2K Bench program is from an article in the magazine. This is the original program that the "add 50" Bench program was based off of. Here's info on the bench program: MM2K Bench Program

The MM2k bench program is intense but doesn't have the almost impossible progression that add50 does at the end. Although I have workout #10 planned for today & it's pretty ridiculous.

Good Luck with the program CRZA!

 

[toonie]

Glad to hear you and your family are safe.

Keep up the good lifting. I expect some massive bench PRs in this log soon!

 

[CRZA]

Thanks guys. Thanks for explaining calvus, I didnt know that stuff either, lol.

Squat warmup up to 100k

Bench press MM2K #4
bar x 10
40 x 5
60 x 5
80 x 3
90 x 1
--------
97.2kg x 3 very good
97.5kg x 3 ok
102.5kg x 2 ok
102.5kg x 2 good
113.5kg x N

T3 cycle 1 5x5 Back/front squats
Squats
130 x 2
belt on
140 x 1
---
155kg x 5 = 775
150kg x 5 = 750
150kg x 5 = 750
felt strong, but depth needs work
Front squats
100k x 5 = 500
100k x 5 = 500

TOTAL: 3275kgs

OH presses
60 x 2
62.5 x 2
62.5 x 2
62.5 x 2

Chins, overhand
15 x 5
15 x 5
Underhand
20 x 5
20 x 4

Kroc rows
32.5 x 30

ab pulldowns x 10,10,10
Hill sprints x 10

 

[dinpappa]

CRZA, reading those krocrows made me my back go "oh noes, dont give him ideas"!

 

[CRZA]

haha, yeah, theyre pretty rough.

 

[CRZA]

Day 2
Deadlift
Warming up with some light squats
60 x 5
110 x 3
130 x 2
150 x 1
170 x 1
180kg x 1r x 8s
140 x 10 sec
140 x 10 sec

Ive started to figure out that deadlifts two days after squats doesnt work too good. But I programmed it that way to make room for the bench. After im done with MM2K ill change the days. Hopefully I can keep it going for a while.

Hang cleans
60 x 4 x 4

Taking out good mornings, dont want any more stress on the back and they stretch my hamstrings awfully alot and leave me sore for several days.

Power shrugs from hang
90 x 8,8,8,8

Curls x 8,8,8
Suitcase deadlifts 3 x 5

 

[LitteringAnd]

Me, you, and Din are holding it down with the Kroc rows. Very nice.

 

[dinpappa]

Me, you, and Din are holding it down with the Kroc rows. Very nice.

The (K)roc Boys

 

[CRZA]

lol, good work =D

day 3
benchpress MM2K #5
bar x 10
40 x 5
60 x 5
80 x 3
-------
88.5kg x 6
92.5kg x 5
92.5kg x 5
100kg x 6 +1 rep pr. =) stoked about this. The previous sets didnt feel too good, but this one wasnt too hard.

Pendlay rows
70 x 5
75 x 5
75 x 5
77.5 x 5
80 x 5

Overhead press
60 x 4
60 x 4
60 x 4
60 x 4

one arm dumbbell bench press
32.5 x 8,8,8

Triceps pushdowns x 10,10,10
Ab rollouts x 3 sets

Hill sprints x 15