No Rest for the Weary

[CRZA]

Thanks. Yes, the vulcan is a bitch to progress at and as I noted im prepared for it to take a long time.
Its with a orange spring, also.

Hows your vulcan training going, are you still training with it?

 

[miaou]

8/8 is a nice vulcan PR, man.

 

[CRZA]

Thanks bro

Need to start logging my cardio, to keep me motivated

Stationary bike: 40mins
While watching biolayne. Smart guy.
Chins 3 x 8
Curls
37.5 x 10
30 x 2 x 10
25 x 2 x 10

 

[CRZA]

Sherdog is going crazy it seems

W1D2
Goblet squats; some reps
Deadlift to knees and up
70 x 3, 90 x 3
117.5 x 3
140 x 2 x 3
162.5 x 2 x 3
175 x 4 x 3 (straps)

Incline bench
bar x 10, 40 x 5, 50 x 5
65 x 4 x 6

Triceps extensions
35 x 5 x 5

Deadlift from boxes
110 x 4
140 x 4
160 x 2 x 4
180 x 4 x 3 (straps)

Vulcan gripper
up to 6/6 x 3,3,3,3 (R), 5/5 x 3,3,3 4/5 x 3 (L)
2hand pinch: 30 x 10,10,20sec

Lunges
50 x 5 x 5

Ab rollouts
bw x 3 x 10

Time: 2h. 25min
Focus was on keeping neutral spine during deadlifts. So they were really slow, and tried not to jerk the weight up. Went ok, some rounding here and there. Still doubting myself and a little unsure about the technique.
Starting to like doing lunges!

Spoiler

 

[miaou]

Starting to like doing lunges!

Heh.

Gay.

 

[eastNYgoon138]

Heh.

Gay.

Yeaa. If you're going in that direction might as well do Bulgarian squats, more effective hammie builder imo... bruh

 

[CRZA]

Heh.

Gay.

:icon_chee If gay means awesome quads

Yeaa. If you're going in that direction might as well do Bulgarian squats, more effective hammie builder imo... bruh

I dont really like them. Awkward setup, atleast with a barbell.

 

[CRZA]

w1d3

Bench Press
bar x 10, 40 x 8
65 x 5
77.5 x 5
90 x 4
97.5 x 2 x 3
105 x 2 x 2
97.5 x 2 x 3
90 x 4
77.5 x 6
65 x 8

Flies 17.5kg x 5 x 10

Squats
40 x 5, 70 x 3, 90 x 3
110 x 5
130 x 2 x 4
150 x 2 x 3
Belt
160 x 5 x 3

Hyperextensions +10kg x 5 x 10

Vulcan gripper
Right hand: 7/5 x 1,1 7/7 x 1
Left hand: 6/6 x 1,1,1

Plate curls 5kg x 3 x 10

Ab rollouts
bw x 5
+20 x 3 x 10

I notice that when I transition from beltless squats to belted my technique changes a bit, and the form and depth doesnt look as good. This obviously is bad. So Im going to belt up sooner and get more practice with the belt and only do beltless sets on occasion.
Ab rollouts felt nice, and bench was good enough.

Cardio + curls tomorrow

Spoiler

Anyone spotting the theme here? Hint: cardio equipment

 

[hatchoo]

I notice that when I transition from beltless squats to belted my technique changes a bit, and the form and depth doesnt look as good. This obviously is bad. So Im going to belt up sooner and get more practice with the belt and only do beltless sets on occasion.
Ab rollouts felt nice, and bench was good enough.

Glad to know i'm not the only one with this issue. I start belting around 135 this way i can feel that my warmup sets are easy and it psyches me up for my work sets.

 

[CRZA]

I think keo starts to use his belt early aswell.

 

[Fighting Sprite]

So does Jake.

Solid work in here. How long do you figure you'll stick with 29?

 

[hatchoo]

I think keo starts to use his belt early aswell.

So does Jake.

Yup i actually started belting early after i found out that both them were doing it. If it's good enough for those 2 very strong lifters, then for sure it will be good enough for me.

 

[CRZA]

So does Jake.

Solid work in here. How long do you figure you'll stick with 29?

Yup i actually started belting early after i found out that both them were doing it. If it's good enough for those 2 very strong lifters, then for sure it will be good enough for me.

Thats cool. Didnt know Pudenz does it too. Going to start next week then :wink:

FS, Thanks for comment :icon_chee
My plan is to finish off 29 this month, then go to 37 which has the smallest increase in volume compared to the rest of the cycles. Then either go for a peaking / test with 32 or increase the volume substantially with 30, and then peak / test after that one with 32.
Allthough I cant really say why 32 is recommended as a peaking cycle. It looks fairly light, except for the one day where you go for heavy singles

 

[CRZA]

Stationary bike 40mins
Face rows 45 x 5 x 10
Curls 42.5 x 5
35 x 2 x 5
30 x 2 x 5

 

[CRZA]

Squats
40 x 5,
belt on 70 x 3, 90 x 3
110 x 5
130 x 4
150 x 2 x 3
172.5 x 5 x 2

Bench Press
bar x 10, 40 x 8
65 x 5
77.5 x 4
90 x 2 x 3
105 x 5 x 3

Flies 17.5 x 5 x 10
Diamond pushups +10 x 10,10 bw x 10,10,10
Soo weak. This was hard

Front Squat
85 x 2 x 3
105 x 2 x 3
115 x 4 x 2

Hyperextensions: +10 x 5 x 5

Vulcan gripper
Right Hand: 6/6 x 5, 5/6 x 5, 5/5 x 5
Left hand: 5/5 x 5, 6/5 x 5, 5/5 x 5

Plate curls: 6.25 x 3 x 10
Wrist curls: +5 2 x 15

This wasnt a very good session. Squats were slow. I have three weeks with this weight, so im sure I can redeem myself.
Bench was OK, except for last set, lost my focus. Trying a different technique, with more hip drive. We'll see how it goes.

Spoiler

 

[miaou]

Flies 17.5 x 5 x 10
Diamond pushups +10 x 10,10 bw x 10,10,10
Plate curls: 6.25 x 3 x 10
Wrist curls: +5 2 x 15

Solid work.

 

[CRZA]

Are you mocking me ?

 

[kotriz]

good job man

 

[CRZA]

Thanks mate

Stationary bike 40minutes
Chins: bw x 8,8,8,5,5,5,6 in 10 minutes
Curls: 40 x 5, 35 x 5, 30 x 5,5,5

 

[CRZA]

Deadlifts to knees and up
70 x 3
117.5 x 3
140 x 3
162.5 x 2 x 3
175 x 4 x 2

Bench Press
bar x 10, 40 x 10
65 x 6
77.5 x 2 x 6
85 x 4 x 6

Flies +10 x 20,30

Deadlift from box
110 x 4
130 x 4
155 x 2 x 4
165 x 4 x 4

Lunges
50 x 5 x 5

Vulcan gripper
Right hand: 5/5 x 3, 6/6 x 3, 7/6 x 3, 5/6 x 3
Left hand: 5/5 x 3, 6/6 x 3, 5/5 x 3

2H Pinch:
10+10 x 20sek,20sek,30sek

First deadlifts went good. Bench didnt feel tight enough. So form wasnt very good. Not much problem with getting the reps, though.
Second round of deadlifts felt really bad for some reason.
First three sets were OK. But then the bar couldnt stop moving and rolling. I use weight plates as "boxes". So the last set I used only one plate, and my back tightness completely sucked.

Spoiler