No Rest for the Weary

[dinpappa]

Log delivers good lifts and awesome babes always

 

[CRZA]

Great lifting in here! Just out of curiosity, how are you able to find all of these amazing pictures. I don't think I ever leave your log disappointed lol.

Lots of hard work and dedication, lol. No, I got some females I know are great looking (hillary fisher, kate upton) which I regulary post, otherwise I use google.
Thanks!

Nice work broski keep it up. Oh, and the workouts have been ok too.

haha, I know. My workouts need to surpass my pictures

Log delivers good lifts and awesome babes always

thanks as always bro

Strict press, wide grip / 5 chins in between sets
bar x 8
40 x 5
52.5kg x 5 x 5


Close grip bench
50 x 5
--
75 x 8
85 x 8
95 x 5 + fail-
Shouldnt be a problem, had too much blood in teh muscles, will increase next time. Just need more rest between this and press.

Pull ups, supinated -
bodyweight, EDT - 15mins
63 reps

Triceps pushdowns, EDT 10min - 20kg
100reps.

Screwed it up a little. Next time ill do pull ups + pushdowns alternating for AMRAP in 15mins.

Grip:
Right hand pinch / w gloves. (left thumb hurts)
15kg x 15sec x 3 sets
wrist curls 52.5 x 20
finger curls 52.5 x 20
reverse wrist curls x 20,20,20
levering x 8,8,8

 

[CRZA]

DE Squats
50 x 5
70 x 3,3
110 x 5 x 2

DE Deficit deadlifts
60 x 3
100 x 10 singles.
40-60sec between sets.

Front squats
60 x 3
80 x 8
90 x 8
100 x 6

RDLs
60 x 5
100 x 5
120 x 3 x 5
100 x 10

EDL 10mins:
Suitecase deadlifts
50kg x 5,3,5,5,3
Hanging leg raises
bw x 12,12,5,5,8,5

 

[CRZA]

Bench press week 3 cycle 2
bar x 5,5
40 x 5
60 x 3,3
80 x 3
-------
87.5 x 3
100kg x 3
112.5 x 3.. boo, fucking shitty reps and setup -2, tried again:
112.5 x 4. boo, sucked again. Sooo slow on the bench. -1
Huge letdown, was hoping for atleast 6. Not liking this. Still hoping on getting 117 x 5 next week, but looks baaad.:icon_sad:

Push press
55 x 8
65 x 8
75 x 6

EDT 15 mins
One arm rows
25kg x 10,10,8,10,8,10
Triceps pushdowns
25kg x 20,15,15,15,10,10

Grip:
Right hand pinch:
17kg x 12sec,10sec,5sec,10sec
Wrist curls: 55 x 20,20,20
Finger curls 55kg x 20,20,20
reverse wrist curls 5 x 20,20,20
Levering x 10,10,10

 

[CRZA]

Cycle 4? week 2
Squats
some goblet squat
bar x 5
50 x 5
70 x 3
90 x 3
100 x 3
belt
130 x 3 (was supposed to be 135)
155 x 3
175 x 3
Not my best day. Didnt want to push it further.
WILL feel better next week, then ill go for 180 x 5. gonna be fun

Good mornings
80 x 8
90 x 8
100 x 6

10mins edt
ab pulldowns
20kg x 10,10,10,20
ab rollouts x 5,7,10,10

Weighted situps
15kg x 8,8,8

 

[Jester]

Just had a week like that man, know how you feel, next week will be better

 

[CRZA]

Thanks man. I hope so

Felt really shit this weekend.

Strict, wide press
bar x 6,6
40 x 5
50 x 3
55 x 5 x 5

Close grip bench
55 x 5
80 x 5, paused
90 x 5, paused
100 x 5, paused

EDT, 15min
Pull ups, supinated
bw x 3,2
Pushdowns
30kg x 8

Grip
Right hand pinch /w gloves
10+5kg plate x 20+sec x 3
left hand two 5kgs x 20+sec x 3
wrist curls 57.5 x 20,20,20
finger curls 50 x 20,20,20
reverse wrist curls 5 x 20,20,20

 

[kotriz]

you are not alone, the past weekend i had the worst workouts of the entire year!
on the other side, i ordered the vulcan with 2 springs
can you suggest a beginner program for grip training? cheers

i notice a lack of chicks in the last updates
here, let me help

 

[CRZA]

haha, Awesome man.
Cool that you got the vulcan. Are you looking for a allround grip program, or a program for grippers?
This is a allround strenght program for teh hands
Untitled Document
There isnt a whole lot of set programs for grippers unfortunetly, atleast not what ive found. Squat More (member here) told me to use a ME / DE method for grippers with 5x12-20reps afterwards. Got me up a few levels, but ive seemed to stall now, so I have to figure something out.

Also, learn to set it. Its damn hard, especially with my small, weak hands.
How to close a gripper, understanding the mash monster set technique - YouTube

Post a vid when you get them man!

 

[CRZA]

Squats, DE warm up / technique work
bw x a couple
50 x 3,3
70 x 3,2
105 x 5 x 2

DE deficit (10cm) deadlifts
60 x 3
105 x 10 x 1
40-60sec between singles

Front squats
85 x 5
95 x 5
105 x 5
Front squats as always, hard but manageable

RDLs
60 x 5
100 x 5
125 x 5,5(doh)
125 x 5 (mixed)
105 x 10 (doh)

EDT10min abs.
Suitcase deadlifts 50kg x 5,5,5,5,3
Hanging leg raises bw x 15,10,5,10,5,9,6

 

[CRZA]

Tinyeyed a girl from a previous photo, did not dissapoint:

 

[belph]

Dat ass.

 

[dinpappa]

Dem Asses!

 

[CRZA]

dat everything. that girl is fine

531 bench cycle 3-4? week 3
bar x 10
40 x 8
60 x 5
80 x 3
95 x 5
105 x 3
140 x lockout
needed to up my confidence. will do before squats tomorrow also
117.5 x 4
Wanted 5, but 4th rep was a struggle so decided to stop =(

Push press
60 x 5
70 x 5
80 x 5

EDT. 15min
one arm row - 25kg x
Triceps pushdowns - 25kg x

Grip
right hand pinch w gloves
two 10's x 10sec+ x 3
left right 2 gloves
10 + 5 x 10+sec x 3
Wrist curls - 60 x 20 x 3
finger curls - 50 x 20 x 3
reverse wrist curls - 5 x 20 x 3
some levering at the end, roughly 5 sets different exercises.

One more cycle, then ill do some max testing and then a week vacation

 

[CRZA]

Squats
goblet squats x 10
50 x 3,3
70 x 3,3
belt
110 x 3
120 x 3
145 x 5
165 x 3
200 x walk out, felt damn heavy
180 x 3.....
Bad- Wanted 5, but wasnt happenning. 3rd rep was a grind. PR none the less, but really would of wanted 5. =/

Good Mornings
85 x 5
95 x 5
105 x 5

Abs
Ab pulldowns 20kg x 20,20,20
Zercher squat holds 70 x 10sec x 3
Weighted situps 15kg x 10,10,10

Flexibility work as seen in a pendlay vid. kinda fun actually.

 

[belph]

Zercher squat holds ?

 

[CRZA]

Yes, very random.
I pretty much stayed in the bottom for 10seconds, then my belly and legs started to shake so I put the bar on the pins.
No idea if it works or if its been done before, lol.
But putting teh bar infront makes your abs work harder, so I figured if I stay in the bottom for a few seconds ill get teh abs working hard to stabilize the weight

 

[belph]

Yes, very random.
I pretty much stayed in the bottom for 10seconds, then my belly and legs started to shake so I put the bar on the pins.
No idea if it works or if its been done before, lol.
But putting teh bar infront makes your abs work harder, so I figured if I stay in the bottom for a few seconds ill get teh abs working hard to stabilize the weight

I think doing that in the front squat position may be better. Though, this would also tax the upper-back to an extent. But it shouldn't be a problem for you.

 

[CRZA]

yes. That was actually the plan. I did that first, then put it down on the pins, as i was doing pulldowns after it. When the bar was on the pins,i could not get into a front squat position, so i did them zercher style.

 

[belph]

yes. That was actually the plan. I did that first, then put it down on the pins, as i was doing pulldowns after it. When the bar was on the pins,i could not get into a front squat position, so i did them zercher style.

Understandable. It's a bitch to get into the F-squat position.