No Rest for the Weary

[dinpappa]

Congratulation on the bench there

Also, overhead presses? is it strict, push or am i just mixing terms here?

 

[toonie]

Great pressing!

+1. Are those strict ohp??

 

[CRZA]

Thanks guys!
Yes, Overhead press is always strict for me, unless other is noted.

Day 1.
Squat up to 100kg (warm up)

Bench press MM2K # 6
bar x 10
40 x 5
60 x 5
80 x 3
90 x 1
-------
100kg x 3
100kg x 3
107.5kg x 2
107.5kg x 2
117.5kg x N

100 felt nice, 107, not so much. 117.5 felt heavy as shit, overall MM2K is going as planned so far, which is nice.

back / front Squats T3 # 2 - 4 minute rest
110 x 3
130 x 3
belt on
150 x 1
----------
165kg x 3 = 495
160kg x 3 = 480
160kg x 3 = 480
form and depth still needs work. Its better, im waving around parallel, but I should be deeper.

Front squats
110kg x 3 = 330
110kg x 3 = 330

Total: 2115
change: +75

Overhead press
60 x 2
62.5 x 2
65 x 2
67.5 x 2

Chins
20kg x 3
15kg x 3
15kg x 3
Pullups
20k x 3
20k x 3
20k x 3

Kroc rows
35kg x 30

Ab pulldowns x 12,12,12

 

[CRZA]

day 2
low on energy, kinda getting tired off mma training. Wonder how busy my sheduele will be now that im starting school in two weeks time. Might consider dropping it and focus purely on strenght...

Squat warmup up to 90kgs

Deadlift:
60 x 5
110 x 3
130 x 1
150 x 1
160 x 1
180 x 1
190kg x 1r x 6s
OK, for the most part. Grip felt shitty and bar slipped on my thighs a few times, since I sweat like a pig. Beltless and around 3min rest

My lockouts not too good, maybe ill start doing RDLs again

Hang cleans
65kg x 3 x 5

Power shrugs
90kg x 8
90kg x 8
80kg x 8
80kg x 8

Curls x 8,8,8

Suitcase deadlifts

 

[dinpappa]

Always nice work and nice babes

Also, impressive Kroc, im lagging 1kg behind hehe! We are going to be Kroc monsters by christmas!

 

[CRZA]

Thanks man! I hope I can keep up the progress till christmas

day 3

Bench press MM2K #7
bar x 8
40 x 8
60 x 5
80 x 5
-------
92.5kg x 5
92.5kg x 5
100kg x 3
100kg x 3
102.5kg x 5
bad technique on last set, didnt touch the chest on one rep.

pendlay rows
60 x 5
--
72.5kg x 5
75kg x 5
75kg x 5
77.5kg x 5
80kg x 5

Overhead press
61kg x 4
61kg x 4
61kg x 4
61kg x 4

tri pulldowns and ab rollouts,

 

[Flow'n]

how are you liking that bench program? I think im going to start it soon.

 

[CRZA]

Day 1
squat up to 100kg

Bench press MM2K # 8
bar x 10
40 x 5
60 x 5
80 x 3
90 x 1
-----
102.5kg x 3
102.5kg x 3
110kg x 1
110kg x 1
120kg x N
---
First set felt very strong, second was ok. 110 felt heavy and 120 felt really heavy.

Back / front Squats T3 cycle 1(started over) 5 x 10
110 x 5
130 x 1
belt on
going to not go so hard on the 5 x 10, going to focus on nice technique, because the fatigue is horrible...
----
140kg x 10 = 1400
130kg x 10 = 1300
120kg x 10 = 1200

Front squat
80kg x 10 = 800
80kg x 10 = 800
not really heavy, but im so tired at this poing
Total: 5500

Overhead press
62.5 x 2
65 x 2
60 x 5
Shoulders very tired- so I stopped

Kroc Rows
37.5kg x 30
wont go up here for a while, too much body movement =)

Ab pulldowns x 12,12,12
30 bw chins in between various sets

Alot of reps and volume today..

 

[dinpappa]

Holy Kroc rows Batman!

 

[toonie]

Great pictures and great training!

 

[CRZA]

Great pictures and great training!

Thanks mate!

Holy Kroc rows Batman!

haha, that actually had me thinking of this guy:

 

[DrBdan]

Do you ever log any training? All I see are pictures of hot women...

oh wait there is training in here, it's just hard to notice with all the lovely distractions

Good work, all the cool kids seem to be doing kroc rows now.

 

[toonie]

You and I aren't doing kroc rows and we're pretty cool!

 

[dinpappa]

Like a boss! But just realized he did 25 not 30, dunno where the 30 came from.

Going to aim for 25 until i hit the heaviest dumbells, then just row and see how high i get

 

[DrBdan]

You and I aren't doing kroc rows and we're pretty cool!

My Mom says I'm cool!

 

[CRZA]

haha. Thanks guys. The hot women works as a motivator

Day 2
Deadlifts:
60 x 5
110 x 3
130 x 2
150 x 1
---
165kg x 12 singles
1 minute rest, no belt. Felt pretty good.
150 x 2 static holds

Tried some hang cleans, but form is useless, ill probably stop doing them, seems like a big waste of time doing oly work, as I dont get anything out of it.

Power shrugs
72.5 x 10
80 x 10
80 x 10
90 x 8
90 x 8

Curls 4 x 8
Suitcase deadlifts 3 x 5

 

[dinpappa]

Suitcase deadlifts? Are you taking your plates with you on vecation ?

But seriously, what is it?

 

[belph]

Suitcase deadlifts? Are you taking your plates with you on vecation ?

But seriously, what is it?

it's like picking up a suit case only with a barbell.

 

[CRZA]

Yea, thats it. I use it to strenghten the obliques. How usefull it is, i dont know. ut it feels like its working.

 

[CRZA]

Day 3

Bench Press MM2K # 9
bar x 10
40 x 5
60 x 5
80 x 3
90 x 1
----
95kg x 5
95kg x 5
102.5kg x 3
102.5kg x 3
F: 105kg x 4

Nice, very happy about the last set, thought about going for 5, but not worth failing, imo. The previous sets felt a little strange, setup and bar path felt strange.

Pendlay Rows
75kg x 5
75kg x 5
75kg x 5
77.5kg x 5
80kg x 5

p clean to Overhead press
62.5kg x 4
62.5kg x 4
62.5kg x 4
62.5kg x 4
nice, happy that SOHP seems to be increasing aswell.

One arm dumbell bench press
30kg x 12, 10, 10

Triceps pulldowns and ab rollouts 3 x something