No Rest for the Weary

[toonie]

PM me your program and I can make you an excel version!

I'm bored at work and I can't access your word document.

Edit: nvm. your word doc is quite organized! I was expecting words haha.

 

[kotriz]

orange, training spring. I only bought that one, so when I say vulcan gripper, its always with a orange sprint.
Hopefully some day I will kill the top level and will have to buy a official one

cool i got both the orange and black spring
the black is serious business!

 

[CRZA]

There's a lot of sexuality in this log. Not sure if it's primarily from the heavy weights being lifted, or the amount of righteous babes. Either way, I approve. Keep up the good work!

haha, thanks man, appriciate it!

PM me your program and I can make you an excel version!

I'm bored at work and I can't access your word document.

Edit: nvm. your word doc is quite organized! I was expecting words haha.

lol, yes. I dont like messy programming documents,
Thanks for the offer though

cool i got both the orange and black spring
the black is serious business!

Im sure it is!

Cleans:
57.5 x 3
67.5 x 3
77.5 x 3

Deadlifts
110 x 3
150 x 2
160 x 1 doh
180 x 1
200 x 1
belt on
150 x 5 doh
170 x 5

Front Squats, paused on pins
60 x 5
80 x 5
85 x 5

Shrugs
85 x 10
90 x 10
95 x 10

Hip thrusts
110 x 10
120 x 10,10

Ab roller
bw x 15 x 3
planks + 15 x 1 minute

Vulcan gripper
1/1 x 12 - 2/2 x 8, 3/3 x 5, etc
7/6 x 1R, 1L
7/7 x 1R
3/3 x 12,12

Pinch
20+20kilos x 25ish seconds
with thick gloves x one rep,

stretchings goood

 

[CRZA]

Bench Press, paused
bar x 10
40 x 5
60 x 5
80 x 5
90 x 1
100 x 1
87.5 x 14 TnG
lol. Went for 15 and my right arm managed to lock it out, but my left arm didnt, so I had no choice but to fail. doh'

Press
bar x 5
40 x 5
60 x 3
65 x 3
Push Press
70 x 10 x 3
done in 10minutes

EDT 10 minutes
Chins bw x 5,5,5,5,5,5
Incline db press 17.5kg x 20,10,10,10,10

Curls
bar x 10
30 x 10
35 x 10
40 x 10

 

[calvus]

Damn! Outdoing yourself on the eye candy lately...

 

[CRZA]

haha, im trying man

Ran yesterday, 20ish mins.
Conditioning getting way better, so thats good

Edit: my lower back, right foot and right knee have been feeling some pain lately. It comes and goes. Nothing serious, but good to note it down.
Hang cleans
40 x 2
62.5 x 5 x 2

Squats
62.5 x 5
80 x 5
100 x 3
120 x 3
140 x 10 = 1400
130 x 10 = 1300
120 x 10 = 1200
belt off
110 x 10 = 1100
110 x 10 = 1100
= 6100
DONT stretch psoas before squats, it sucks
Depth needs some work. Feel like strenght is there, just need to be more aware of depth
I will treat these 10's sets with more respect this time around, meaning I wont increase the weight untill Im completely sure I can handle the weight. So trying to minimize technical errors


Rows
60 x 5
70 x 5
75 x 5
80 x 5
60 x 15

Negative ham raises
bw x 5 x 5
hamstring rape

Ab rollouts
bw x 5
+10 x 3 x 5

psoas stretch
jump rope, 2min

Pretty easy day. But better to start light, than regret later.

Spoiler

 

[Kripto]

140x10? Damn beast.

and..

Eye candy is on pooint.

 

[CRZA]

140x10? Damn beast.

and..

Eye candy is on pooint.

hah, not really, but thanks

Jum rope, 5min
Press
bar x 10
30 x 5
40 x 5
60 x 3
67.5 x 5
Push Press
75 x 1
85 x 1
75 x 11
Screamed like a madman on this set. Wanted 12, but was spent after 11

Press
60 x 5
55 x 5
55 x 5

Bench press, paused, close grip
75 x 10
60 x 10,10
55 x 10
50 x 10

Plate extensions x 20kg x 20

Vulcan gripper
1/1 x 10
2/2 x 10
3/3 x 10
4/4 x 10
5/5 x 10R, 8+2L
6/6 x 12R
5/5 x 7+3L
7/7 x 1R

Chins
bw x 5
+7.5 x 5,5
+10 x 5

curls bar x 50reps

Vulcan gripper 2/2 x 20 x 3

Stretching done in between some sets. roughly 9 sets.

appropriate gym clothes

 

[LegioTitan]

I felt a great disturbance in the force and knew that Lydia had been posted in here.

Carry on.

 

[belph]

I felt a great disturbance in the force and knew that Lydia had been posted in here.

Carry on.

Say whaaaaaaaa ?

 

[CRZA]

i think lydia is that spanish weightlifter

 

[Pancake]

Which psoas stretch are you advising against before squatting and why? Been giving that muscle some attention lately and curious.

 

[CRZA]

just the regular lunge stretch.
When I stretch my psoas, I can usually feel that ive stretched it a while after, and if I then squat, where the psoas shortens I feel a stingy sensation and it hurts a bit.
But this might just be me and is purely my own opinion. I do stretch it afterwards though. And sometimes I do SMR as warm ups, which doesnt "irritate" it.

 

[CRZA]

Cleans
40 x 3
62.5 x 3
72.5 x 3
80 x 1

Squats
60 x 3
80 x 3
110 x 3
130 x 2
150 x 1
belt
160 x 1
------
180 x 3 = 540
170 x 3 = 510
170 x 3 = 510
belt off
150 x 3 = 450
150 x 3 = 450
= 2460
Big depth issues today, things that might help:
Start warm sets with belt earlier, as technique is slighlty different.
more awareness of depth
chest more up, and less forward lean
descent faster
If I dont manage to fix it, I will cut down the weight a good amount and work from there

Pause squats
110 x 2 x 5

Deficit deadlifts, one plate deficit
110 x 3
140 x 4 x 2,
1 minute rest

Kirk shrugs
70 x 3 x 10

Ab roller
bw x 5
3 x 5 x 15kg

Spoiler

no fitness chick,

 

[kotriz]

good job!
im thinking of starting smolov for squats any advice? did you have any doms/little pains etc?

Spoiler

 

[CRZA]

Ill post in your log, kotriz!

Bench Press, paused, wideish grip
bar x 10
50 x 5
70 x 5
90 x 3
105 x 1
95 x 11

Press
40 x 5
60 x 2
70 x 3

Push Press
70 x 2
75 x 8 x 3
10 minutes

Vulcan gripper
2/2 x 8
3/3 x 5
4/4 x 3
5/5 x 3
6/6 x 3R, 1L
7/7 x 3R nice

EDT 10minutes
Chins bw x 5,5,5,5,5,5,5
Incline db press 17.5 x 20,15,15,10,10

Curls
bar x 8
32.5 x 8
37.5 x 8
42.5 x 8

Vulcan gripper 3/3 x 20,20,10L - 12R
Pinch holds 20+20 with and without gloves

Spoiler

notes:
trained late today, roughly 8.20.

i know, she probably doesnt lift.

 

[belph]

I come for the lifting but I stay for teh womanz.

 

[CRZA]

well, its good that you come for the lifting and not just the women!

MiaouMD warm up
Jump rope, 5min, not continuous

Such a great video, I love MMA, but seriously how many mma fighters possess the rythm, and footwork of a boxer.

Hang cleans
40 x 2
62.5 x 4 x 2

Squats
40 x 3
60 x 3
80 x 3
belt
110 x 3
130 x 3
150 x 2
175 x 5 = 875
160 x 5 = 800
160 x 5 = 800
belt off
140 x 5 = 700
140 x 5 = 700
= 3875

Pin squats
110 x 3 x 3

Front Squats, raised heel
70 x 2
100 x 5 x 3

Rows
60 x 5
72.5 x 5
77.5 x 5
82.5 x 5
62.5 x 15

Ab roller
bw x 3 x 20
Plank +20kg x 1 minute

Notes
Alot more grueling than it looks like. My abs will be sore tomorrow.
Front squats still suck and always will
Squat form felt great today, depth wasnt bad either. All the weights felt almost equally heavy, I dont know if thats good or bad, haha.
Squat technique reminders:
Chest uuup
Keep the weight on the lateral side of the foot(spread the floor), this makes my knees go out. Go faster, so I dont waste energy with a slow descent, and think Hooly shit this is heay. Push head back into the bar. Elbows down is also a good cue.

 

[CRZA]

Jump rope

Press
bar x 8
40 x 5
50 x 3
60 x 3
70 x 1
75 x 1
Push press
75 x 2
80 x 1
90 x 1
80 x 6
Press
65 x 5
60 x 5
55 x 5
Press felt good, push press not so much

Close grip paused bench,no feet
bar x 5
50 x 3
75 x 10
70 x 10
60 x 10,10
50 x 10
Plate extensions
25 x 20

Vulcan Gripper
1/1 x 10
2/2 x 10
3/3 x 10
4/4 x 8
5/5 x 10
6/6 x 3L, 10R

Chins
bw x 5
+5 x 5
+10 x 5
+12.5 x 5
bw x 10

Vulcan gripper
3/3 x 20
2/2 x 20
Pinch 20+20 x two sets held for time, w/ gloves and without gloves

Curls bar x 30,30

Spoiler

 

[CRZA]

Spoiler

Less pictures, more lifting!