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No Rest for the Weary
- Thread starter CRZA
- Start date
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Not me personally, but plenty of people have commented on her behind.
Sure we can, im just not sure what miaou's getting at
Squats
40 x 5, 70 x 5, 90 x 5
115 x 5
137.5 x 4
157.5 x 2 x 3
belt
180 x 4 x 2
Bench Press
bar x 10, 40 x 5
62.5 x 5
75 x 4
87.5 x 2 x 3
100 x 6 x 3
Flies
5 x 10
Face rows
45 x 5 x 10
Paused Squats
75 x 3
95 x 3
117.5 x 3
137.5 x 4 x 3
Hyperextensions
+10 x 5x5
180 felt heavy, and had some sticking points, but overall nothing to worry about. Bench was good. Changed push ups for face rows, felt I needed some back work, as this week is filled with lots of benching
Paused squats felt great, considering how tired I was at the end there.
Flies felt sex, and did them with low rest time, and I listed to some dance music while doing them. Felt really dirty.
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Deficit Deadlifts
70 x 3,3
115 x 2 x 3
137.5 x 2 x 3
150 x 4 x 3
Bench Press
bar x 10, 40 x 5
62.5 x 5
75 x 4
87.5 x 2 x 3
100 x 3 x 2
105 x 2 x 2
100 x 2 x 3
Flies
17.5 x 5 x 10
Deadlift from plates
137.5 x 4
160 x 2 x 4
185 x 2 x 3
belt
208 x 3 x 2
Lunges
50 x 5 x 5
Ab rollouts
bw x 3 x 10
Time: 2h. 20min
Its -10 - 15 here at the moment, so the basement gym room is damn cold.
Struggled a bit to get down into that cold, dark place, but was a pretty good workout.
Deficit deads were done DOH grip and beltless and felt good, so happy about that
Bench was OK, form was a bit off.
Deadlift from box was were I had the most trouble. Felt ok up to 160. Then 185 was a bit struggle, but went off without much form issues.
208 was heavy. First set went up good, back looked alright.
2nd set my grip slipped, and made it harder than It should. 3rd set wasnt to good. form gave out.
I think 207.5 is a bit too heavy for the type of "partial" deadlift im doing.
I have the bar on two plates, so the bar is rougly 10cm away from my knees.
I think mr. sheiko had a bigger partial in mind, or maybe im just a pussy.
Skin tore off at the 2nd set.
Lunges gave teh pump and were done very fast, so were ab rollouts.
shoop?
Now some football, shepards pie and chocolate milk, and no school tomorrow, so ill be sleeping like im in a coma
70 x 3,3
115 x 2 x 3
137.5 x 2 x 3
150 x 4 x 3
Bench Press
bar x 10, 40 x 5
62.5 x 5
75 x 4
87.5 x 2 x 3
100 x 3 x 2
105 x 2 x 2
100 x 2 x 3
Flies
17.5 x 5 x 10
Deadlift from plates
137.5 x 4
160 x 2 x 4
185 x 2 x 3
belt
208 x 3 x 2
Lunges
50 x 5 x 5
Ab rollouts
bw x 3 x 10
Time: 2h. 20min
Its -10 - 15 here at the moment, so the basement gym room is damn cold.
Struggled a bit to get down into that cold, dark place, but was a pretty good workout.
Deficit deads were done DOH grip and beltless and felt good, so happy about that
Bench was OK, form was a bit off.
Deadlift from box was were I had the most trouble. Felt ok up to 160. Then 185 was a bit struggle, but went off without much form issues.
208 was heavy. First set went up good, back looked alright.
2nd set my grip slipped, and made it harder than It should. 3rd set wasnt to good. form gave out.
I think 207.5 is a bit too heavy for the type of "partial" deadlift im doing.
I have the bar on two plates, so the bar is rougly 10cm away from my knees.
I think mr. sheiko had a bigger partial in mind, or maybe im just a pussy.
Skin tore off at the 2nd set.
Lunges gave teh pump and were done very fast, so were ab rollouts.
shoop?
Now some football, shepards pie and chocolate milk, and no school tomorrow, so ill be sleeping like im in a coma
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
W3D3
Squats
bar x 10, 40 x 5, 70 x 3
105 x 5
125 x 4
147.5 x 2 x 3
belt
167.5 x 6 x 3
On the last set, I noticed that I fell forward a bit on the first rep, then I think "Shit, I forgot to put on my belt", lol. Finished the set without much difficulty, though. But form was breaking down more than when belted. No suprise there
Bench Press
bar x 10, 40 x 5
62.5 x 5
75 x 4
87.5 x 2 x 3
100 x 7 x 3
Flies
17.5 x 5 x 10
Press
50 x 5 x 4
Chins
bw x 10,10
Face Rows
40 x 3 x 12
Curls
bar x 10
30 x 10
40 x 10
30 x 10
bar x 10
Ab rollouts
bw x 5
+25 x 3 x 5
bw x 10
Squats felt good, Bench felt really good at the end. Holding your breath (valsalva maneuvre = works great).
I looked at the spreadsheet today, and the day seemed pretty easy. But there were more sets than I expected, and I didnt start to train before 19.15 ish. Got done 21.30ish. After the bench, I did the assistance with a firing pace, little rest time, and just worked the muscles a bit. Felt good.
Time 2h, 15min
Squats
bar x 10, 40 x 5, 70 x 3
105 x 5
125 x 4
147.5 x 2 x 3
belt
167.5 x 6 x 3
On the last set, I noticed that I fell forward a bit on the first rep, then I think "Shit, I forgot to put on my belt", lol. Finished the set without much difficulty, though. But form was breaking down more than when belted. No suprise there
Bench Press
bar x 10, 40 x 5
62.5 x 5
75 x 4
87.5 x 2 x 3
100 x 7 x 3
Flies
17.5 x 5 x 10
Press
50 x 5 x 4
Chins
bw x 10,10
Face Rows
40 x 3 x 12
Curls
bar x 10
30 x 10
40 x 10
30 x 10
bar x 10
Ab rollouts
bw x 5
+25 x 3 x 5
bw x 10
Squats felt good, Bench felt really good at the end. Holding your breath (valsalva maneuvre = works great).
I looked at the spreadsheet today, and the day seemed pretty easy. But there were more sets than I expected, and I didnt start to train before 19.15 ish. Got done 21.30ish. After the bench, I did the assistance with a firing pace, little rest time, and just worked the muscles a bit. Felt good.
Time 2h, 15min
- Joined
- May 9, 2005
- Messages
- 6,528
- Reaction score
- 3
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Felt like training a bit today
Vulcan gripper
up to 7/7 x 5 with right hand.
Went down in 5 and tens, down to 1/1. Huge pump'
Upright row x bar x 20. 40 x 8,8
Shrugs x 70 x 4 x 10
Upright row x bar x 20
Lunges
60 x 10
50 x 10
40 x 10
bar x 10
Cycling: 10 minutes
Chasing the quad pump
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Squat
bar x 10, 40 x 3, 70 x 3
105 x 5
125 x 4
147.5 x 2 x 3
belt
167.5 x 5 x 3
Bench Press
bar x 10, 40 x 5,5
70 x 5
80 x 5
95 x 5 x 4
Flies
17.5 x 5 x 10
Triceps extensions
30 x 5 x 10
Front Squats
zombie style
85 x 2 x 5
105 x 2 x 4
125 x 1+fail
125 x 1,1 (regular grip)
Got a little too cocky, and decided to try to zombie squat 125 for 3. Did one rep, then the 2nd rep I came forward, and the weight came crashing down on my biceps.
Imagine if I was actually strong. Id be fucked. lol
Got really pissed after missing, ruined the workout. ehh.
Next time ill do front squats, ill take the weight down a bit
Hyperextensions
+10 x 3 x 10
bar x 10, 40 x 3, 70 x 3
105 x 5
125 x 4
147.5 x 2 x 3
belt
167.5 x 5 x 3
Bench Press
bar x 10, 40 x 5,5
70 x 5
80 x 5
95 x 5 x 4
Flies
17.5 x 5 x 10
Triceps extensions
30 x 5 x 10
Front Squats
zombie style
85 x 2 x 5
105 x 2 x 4
125 x 1+fail
125 x 1,1 (regular grip)
Got a little too cocky, and decided to try to zombie squat 125 for 3. Did one rep, then the 2nd rep I came forward, and the weight came crashing down on my biceps.
Imagine if I was actually strong. Id be fucked. lol
Got really pissed after missing, ruined the workout. ehh.
Next time ill do front squats, ill take the weight down a bit
Hyperextensions
+10 x 3 x 10
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Bench Press
bar x 10, 40 x 5
62.5 x 5
75 x 4
87.5 x 2 x 3
100 x 2 x 3
105 x 3 x 2
Deadlifts
60 x 5
115 x 3
137.5 x 3
160 x 2 x 3
belt
185 x 2 x 3
straps
195 x 3 x 2
185 x 3 x 2
Bench Press
62.5 x 5
75 x 5
87.5 x 4 x 5
Flies x 5 x 10
Chins 3 x 10 bw
Face Rows 40 x 10,10,15
Vulcan gripper, some reps.
Vid of bench and deadlift (195 sets)
Not a very fun video. But good for seeing the technique.
Bench was easy. Kinda doubting myself during deadlift. And set up wasnt too good. Tried to keep back neutral. Looks ok.
bar x 10, 40 x 5
62.5 x 5
75 x 4
87.5 x 2 x 3
100 x 2 x 3
105 x 3 x 2
Deadlifts
60 x 5
115 x 3
137.5 x 3
160 x 2 x 3
belt
185 x 2 x 3
straps
195 x 3 x 2
185 x 3 x 2
Bench Press
62.5 x 5
75 x 5
87.5 x 4 x 5
Flies x 5 x 10
Chins 3 x 10 bw
Face Rows 40 x 10,10,15
Vulcan gripper, some reps.
Vid of bench and deadlift (195 sets)
Not a very fun video. But good for seeing the technique.
Bench was easy. Kinda doubting myself during deadlift. And set up wasnt too good. Tried to keep back neutral. Looks ok.
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
haha. Thanks man.
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Yeah, 100 should be pretty easy by now.
The music is from a instrumental band called Two steps from Hell.
They make mostly trailer music and after I started listening to them, I hear their songs all the time in sporting events and commercials, etc.
Squats
40 x 5, 70 x 3, 90 x 3
105 x 5
125 x 4
147.5 x 2 x 3
167.5 x 3 x 3 no belt, no problem?
belt on
167.5 x 3 x 3
Bench press
bar x 10, 40 x 8
62.5 x 6
75 x 5
87.5 x 2 x 4
100 x 2 x 3
105 x 2 x 2
100 x 2 x 3
87.5 x 4
75 x 6
62.5 x 8
Flies 17.5kg x 5 x 10
Triceps extensions 30 x 5 x 8
Chins, close grip bw x 10,10
Face rows, close grip 45 x 10,10,10
Curls 30 x 10,10,10
Ab rollouts
bw x 5
+30 x 10
+25 x 3 x 5
bw x 10
nice
time: 2.5h
beltless sets
So thats one week of Sheiko done. Man, time goes by fast.
Also, I found out that during this month I did 600 reps of flies = ChestbrahZA
speaking of breast size
The music is from a instrumental band called Two steps from Hell.
They make mostly trailer music and after I started listening to them, I hear their songs all the time in sporting events and commercials, etc.
Squats
40 x 5, 70 x 3, 90 x 3
105 x 5
125 x 4
147.5 x 2 x 3
167.5 x 3 x 3 no belt, no problem?
belt on
167.5 x 3 x 3
Bench press
bar x 10, 40 x 8
62.5 x 6
75 x 5
87.5 x 2 x 4
100 x 2 x 3
105 x 2 x 2
100 x 2 x 3
87.5 x 4
75 x 6
62.5 x 8
Flies 17.5kg x 5 x 10
Triceps extensions 30 x 5 x 8
Chins, close grip bw x 10,10
Face rows, close grip 45 x 10,10,10
Curls 30 x 10,10,10
Ab rollouts
bw x 5
+30 x 10
+25 x 3 x 5
bw x 10
nice
time: 2.5h
beltless sets
So thats one week of Sheiko done. Man, time goes by fast.
Also, I found out that during this month I did 600 reps of flies = ChestbrahZA
speaking of breast size
- Joined
- May 9, 2005
- Messages
- 6,528
- Reaction score
- 3
Form looked much better than other recent squat vids. How different is your speed on beltless vs belted reps of the same weight?
And those are some nice rollouts.
Also:
Now those are some tits that have my full support
And those are some nice rollouts.
Also:
speaking of breast size
Now those are some tits that have my full support
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Thanks. Always nice to get compliments / critique regarding form
its faster belted, but has different sticking points if i struggle.
Beltless i tend to loose the bar forward after i come out from the bottom . with a belt i have no problem with this, but when i struggle its out of the hole. I use my 3rd belt hole, but can use 2nd, and when i do speed is much better compared to 3rd hole
its faster belted, but has different sticking points if i struggle.
Beltless i tend to loose the bar forward after i come out from the bottom . with a belt i have no problem with this, but when i struggle its out of the hole. I use my 3rd belt hole, but can use 2nd, and when i do speed is much better compared to 3rd hole
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- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Sheiko 29.
Squat: 215
Bench: 130
Deadlift: 233
W1D1
Bench Press
bar x 10, 40 x 8
65 x 5
77.5 x 2 x 5
90 x 2 x 3
97.5 x 5 x 3
Squats
bar x 5, 60 x 3, 90 x 3
110 x 5
130 x 2 x 5
belt
150 x 5 x 5
Bench Press
65 x 5
77.5 x 5
90 x 4 x 4
Flies: 17.5 x 5 x 10
Hyperextensions: +10 x 3 x 10
Vulcan gripper
up to 8/8 with right hand (pr)
failed 7/8 with left hand, usual fail area
+ some other stuff.
Need to get more systematic with grip training, from now on
Goals:
15kg plate curl
9/9 right hand vulcan, 8/9 left hand.
40kg pinch two handed held for 30 seconds w/ gloves
oh, and barbell curl 50kilo strict x 10
These are nowwhere strong goals, but it will give me some decent strenght.
I wont do tons of grip work either, just some finishing at the end of the day, so progress will be slow. Fuck, might take a year or two for all I know.
Day 1: Vulcan: 3sets (RPE: 7-8) + plate curls
Day 2: Vulcan: 4sets (RPE: 7-8) + pinch
Day 3: Vulcan: 3sets (RPE: 7-8) + plate curl
something like that
Day was pretty easy. Looking forward to new month.
Squat: 215
Bench: 130
Deadlift: 233
W1D1
Bench Press
bar x 10, 40 x 8
65 x 5
77.5 x 2 x 5
90 x 2 x 3
97.5 x 5 x 3
Squats
bar x 5, 60 x 3, 90 x 3
110 x 5
130 x 2 x 5
belt
150 x 5 x 5
Bench Press
65 x 5
77.5 x 5
90 x 4 x 4
Flies: 17.5 x 5 x 10
Hyperextensions: +10 x 3 x 10
Vulcan gripper
up to 8/8 with right hand (pr)
failed 7/8 with left hand, usual fail area
+ some other stuff.
Need to get more systematic with grip training, from now on
Goals:
15kg plate curl
9/9 right hand vulcan, 8/9 left hand.
40kg pinch two handed held for 30 seconds w/ gloves
oh, and barbell curl 50kilo strict x 10
These are nowwhere strong goals, but it will give me some decent strenght.
I wont do tons of grip work either, just some finishing at the end of the day, so progress will be slow. Fuck, might take a year or two for all I know.
Day 1: Vulcan: 3sets (RPE: 7-8) + plate curls
Day 2: Vulcan: 4sets (RPE: 7-8) + pinch
Day 3: Vulcan: 3sets (RPE: 7-8) + plate curl
something like that
Day was pretty easy. Looking forward to new month.
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