No Rest for the Weary

[toonie]

Always sweet to hit your previous PR multiple times. Great work.

 

[CRZA]

Yeah, feels good. Thanks man

Day 1
Squatting up to 110 x 5 paused
Deadlifts
70 x 5
110 x 5
130 x 5
Very little chalk today, so had to be economical, which im usually not with chalk.
150 x 1
Belt on
175kg x 12s x 1r
1 min rest between sets. 6 reps with hook, 6 with mixed grip.
Most of teh reps felt fast and easy.

Good mornings
60kg x 5
80kg x 5
belt on
90kg x 5
100kg x 5
100kg x 5

Power Shrugs
100kg x 10
100kg x 10
100kg x 10
100kg x 10

Ab pulldowns 20k x 20,20,20
Barbell curls 30k x 3x10

pretty good day, despite being tired and weary

 

[dinpappa]

Whats power shrugs?

and welcome to the tired and weary club

 

[CRZA]

haha, yeah, thanks ..
Its a shrug with hip drive

 

[belph]

cheater ! that's not a shrug, that's a lie! jk,

 

[CRZA]

Ed coan did them, so your argument is invalid =D

Day 2
ME Incline Bench Press
Ive rarely done incline bench, mostly because its always felt akward and weird, so im trying to get a good technique down, so a little experimenting with grip width and bar placement.
bar x 10
40 x 5
60 x 5
80 x 2 alot harder than expected
85kg x 1
90k x 0.
90k x 0
uhh, as said. I suck at incline bench. Guess I need to work on that.

Overhead Press
65kg x 4
67.5kg x 4 PR of some sort
67.5kg x 4
65kg x 4
Happy, but form wasnt the greatest.

Dips
20kg x 12, 12, 12

Chins
20kg x 4, 4, 4, 4,
horrible chinning, need to work on that

Kroc Rows
40kg x 30, then 3x10 on left arm, since the collar fell out like 3 times. fucking adjustable dumbbell shit

 

[CRZA]

abs are sore from core circuit at boxing class. I never do crunches.
Ive also had a slight cold the last 2 days - but it hasnt bothered me alot, actually last night I had 3 crazy awesome dreams and I remembered all of them. Very cool.

Day 3
DE Bench Press
bar x 10
40 x 6
60 x 4
70kg x 9s x 3r
changing grip every 3rd set. 45-60s rest

Full cleans
40 x 1,1,1
50 x 1,1,1
60 x 1,1
70 x 1
75 x 1
80 x 1
85 x 0

Squats
50 x 5
70 x 5
80 x 5
belt on
110 x 5
130 x 4
------
155kg x 5 - 3rd belt hole
150kg x 5 - 3rd belt hole
150kg x 5 - 3rd belt hole
150kg x 5 - 2nd belt hole
150kg x 5 - 2nd belt hole - Best set, good depth and nice form

Depth was OK, hit parallel on all reps I think, form was OK. Best squatting in a while, so thats good.

Overhead Press
60 x 2
------
71kg x 2
71kg x 2
71kg x 2
71kg x 1 + miss
70kg x 2
70kg x 2

Dips: 31kg 3 x 5 + rotator cuff work

 

[toonie]

I want to see videos of your full cleans

 

[CRZA]

So you can laugh at me :icon_neut ?

jk, Dont have any now, didnt take a video. Ill do them on tuesday, so ill get a video up then.

 

[toonie]

^Haha yeah i want to see them for the Lulz. Then provide you with constructive criticism if any is required!

 

[Eric Brown]

So you can laugh at me :icon_neut ?

jk, Dont have any now, didnt take a video. Ill do them on tuesday, so ill get a video up then.

Looking forward to it.

 

[CRZA]

Day 1

Pause squats up to 130k x 2

Full cleans
40 x 1,1,1
50 x 1,1,1
60 x 1,1,1
70 x 1
75 x 1
90 x 0,0,0. Miscalculated, thought It was 80, lol
80 x 1
82.5 x 1
85 x 1
87.5 x 0

ok, here's the video. slaughter me sorry bout the quality. best I can do
80, 82.5, 85 - in that order


Deadlifts
110 x 5
130 x 3
150 x 1
---
185kg x 10s x 1r
1 minute rest between sets. With belt and chalk (bought new today )

Good mornings
60 x 5
80 x 5
belt on
100 x 5
100 x 5
100 x 5

Ab pulldowns: 20 x 20, 25 x 5, 20 x 15.
Shit, nosebleed. I guess its time to stop for today. Good workout.

 

[dinpappa]

I have no clue how to clean, but nosebleed is hardcore

And its always fun with a video!

 

[ASUThermo]

Cleans look pretty good, more hip extension maybe? I am a terrible judge though.

 

[CRZA]

I have no clue how to clean, but nosebleed is hardcore

And its always fun with a video!

yeah, would be more hardcore if I didnt get it from a ab exercise, lol

Cleans look pretty good, more hip extension maybe? I am a terrible judge though.

Thanks. I def. lack some hip extension.

ME Bench press
not going to write it down. Missed 125, I got 127 last time, so yeah. No improvement. Pointless. Thinking about doing a more simple rep scheme and working on my incline bench. Only thing that seems to help my bench is add50, lol. cant do that all year.

Overhead Press:
60 x 3
------
67.5kg x 4
67.5kg x 4
67.5kg x 3+miss =/
65kg x 6 good

Chins: bw x 10
20kg x 4
15kg x 5
15kg x 5
bw x 10

Jerks, for fun
warm up
70 x 1,1,1,1,1

Rotator cuff and upper back / rear shoulder work

First "bad" workout in a long time, not cool. But it happens

 

[dinpappa]

yeah, would be more hardcore if I didnt get it from a ab exercise, lol


Thanks. I def. lack some hip extension.

ME Bench press
not going to write it down. Missed 125, I got 127 last time, so yeah. No improvement. Pointless. Thinking about doing a more simple rep scheme and working on my incline bench. Only thing that seems to help my bench is add50, lol. cant do that all year.

Overhead Press:
60 x 3
------
67.5kg x 4
67.5kg x 4
67.5kg x 3+miss =/
65kg x 6 good

Chins: bw x 10
20kg x 4
15kg x 5
15kg x 5
bw x 10

Jerks, for fun
warm up
70 x 1,1,1,1,1

Rotator cuff and upper back / rear shoulder work

First "bad" workout in a long time, not cool. But it happens

What is your current bench routine?

 

[CRZA]

Switching max effort exerices(working up to1RM) once a week (board press, floor press, close grip and incline) and doing DE bench once a week(speed sets)

 

[JauntyAngle]

Switching max effort exerices(working up to1RM) once a week (board press, floor press, close grip and incline) and doing DE bench once a week(speed sets)

I think they normally switch max effort exercises every 3 weeks or so in Westside, don't they?

 

[CRZA]

Yeah, they do. But I wont be able to progress with a lift three weeks in a row, that means setting a new PR every time. Wont happen for me. So I figured one week than switch would work.

Full cleans
40 x 1,1,1
50 x 1,1,1
60 x 1,1,1
70 x 1
75 x 1
80 x 1
87.5 x 1 +2.5 PR
90 x 0,0,0
70 x 1



Bench Speed sets
bar x 10
40 x 5
60 x 3
---
70 x 9s x 3r
changing grip every 3rd set. 45-60s rest

Squats
bar x 5
50 x 5
70 x 5
100 x 5
belt on
120 x 3
145 x 1
-------
165kg x 3, 3rd belt hole. Questionable depth.
160kg x 3, 3rd belt hole. not bad
160kg x 3, 3rd belt hole. Good!
160kg x 3, 2nd belt hole. Questionable.
160kg x 3, 2nd belt hole. OK
still need some depth work. Power felt good tho.

Overhead Press
60kg x 3
72.5kg x 1+miss, stupid attempt
70kg x 3, PR of some sort I think
70kg x 2
65kg x 4
65kg x 2
really tired at this point

Cuban press: bar x 10,10,10

Good day, kinda dissapoint with the press, looks like im about to stall soon =(


going to watch some football now

 

[dinpappa]

Haha, Mac from its always sunny is so funny with the bulking and diabetes now