No Rest for the Weary

[CRZA]

Squats
no belt
110 x 5
132.5 x 4
152.5 x 2 x 3
175 x 6 x 3

Bench press
67.5 x 5
80 x 5
95 x 5 x 5

Incline db bench
17.5 x 5 x 10

Vulcan gripper
Right: 7/7 x 1,1 8/7 x 1
Left: 7/6 x 1,1,1

Triceps extenions 5 x 10

GMs
belt on
100 x 3
110 x 3
120 x 3
130 x 3
140 x 3

Ab rollouts
+20 x 3 x 10

Did the squats beltless, just to see if I could. Upped the pause between sets a bit to handle the change.
Bench was ok. I just wanted to try some heavy GMs and did some. The latter sets did not look very good. Bar slid down on my back and left bigger marks then I usually have. Overall a good day. Sheiko #30 over and so is 3 months of sheiko.

Spoiler

 

[hatchoo]

When you do ab rollouts, do you do them from your knees? I'm assuming you do since you're adding weights (unless you have a weighted vest). Have you tried doing them from your feet?

Edit: nevermind, i just saw that you did them 2 pages back nice!

And also who the hell is this chick?

Spoiler

 

[Gingervitis]

Great work in here CRZA, little late but nice job on the standing ab wheel too. Doing them kneeling is hard enough for me, I think if I tried standing I'd land on my face :icon_lol:

 

[CRZA]

When you do ab rollouts, do you do them from your knees? I'm assuming you do since you're adding weights (unless you have a weighted vest). Have you tried doing them from your feet?

Edit: nevermind, i just saw that you did them 2 pages back nice!

And also who the hell is this chick?

No clue who the chick is. sorry
Thanks!

Great work in here CRZA, little late but nice job on the standing ab wheel too. Doing them kneeling is hard enough for me, I think if I tried standing I'd land on my face :icon_lol:

Thanks bro. Just keep doing them kneeled, then add weight when you feel you can, then suddenly you can do them standing. Thats what I did

Sheiko 31
Maxes:
Squat: 221
Deadlift: 240
Bench: 138

W1D2

Bench Press
70 x 5
82.5 x 4
97.5 x 2 x 3
110 x 2 x 3
117.5 x 4 x 2

Squats
belt on
110 x 5
132.5 x 2 x 5
155 x 2, 4, 6, 8, 7, 5, 3
Rest intervals: 1, 1, 1, 2, 2, 2 minutes

Bench Press
70 x 6
82.5 x 2 x 6
90 x 4 x 6

Triceps extentions x 20,20,10

Squats, no belt
110 x 5
132.5 x 2 x 5
145 x 4 x 4

Ab rollouts
standing x 3. Got a very nice one here. No knee touching
kneeling x 3 x 10

Time: 2h. 20min

Not too happy about the bench. The 117.5 sets were pretty hard. Anyway, im glad to finally be steadily working at these weights.

I thought the 155 sets would be easy. Man was I wrong. one minute rest is insanly little time to recover, so I was breathing heavy after the 8rep set. Thankfully I got 2 minutes rest after that. I was real messed up after those sets. Layed down on the floor for some minutes to catch my breath and recover #Fatpowerlifter.

Second round of squats was easy, so was bench.

Cool video

 

[miaou]

Nice training sesh, brudda.

 

[CRZA]

thanks bro

 

[tekkno]

And also who the hell is this chick?

Her name is Tessa Fowler

 

[CRZA]

 

[CRZA]

Deadlift from knees and up
120 x 4
145 x 2 x 4
+ straps
167.5 x 4 x 4

Bench Press
70 x 5
82.5 x 5
97.5 x 2 x 4
105 x 2 x 3
110 x 2 x 2
117.5 x 2 x 1
110 x 2 x 2
105 x 2 x 3
97.5 x 4
90 x 6
82.5 x 8
75 x 10
70 x 12

Flies 5 x 10

Deadlift from box
145 x 5
167.5 x 4
+ straps
192.5 x 2 x 3
+ tight belt
215 x 4 x 2

Lunge
50kg x 5 x 5

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

Ab rollouts 3 x 10

Time 2.5h

This was hard. The deadlift to knees went fine, so I decided to go all out on the partial pulls. Got them up, but with form breakdown and rounding. I expected that at 90%, though
bench was ok. The first 117.5 wasnt too good, but the second single I paused and it flew up. Oh, and repetitions suck.

 

[miaou]

Nice benching and nice vulcan gripping.

 

[CRZA]

Nice benching and nice vulcan gripping.

Thanks buddy

Squats
belt on
110 x 5
132.5 x 4
155 x 2 x 3
177.5 x 2 x 3
187.5 x 3 x 2

Bench Press
70 x 5
82.5 x 2 x 4
97.5 x 2 x 3
110 x 6 x 2

Press, standing
60 x 3 x 6
50 x 2 x 6, paused

Squats, beltless, paused
100 x 5
122.5 x 5
145 x 4 x 4

Vulcan gripper
Right: 7/7 x 1, 8/7 x 1, 7/7 x 5, 3
Left: 7/7 x 1,1,1

Pushdowns + 25 x 5 x 10
Plate curls +10 x 5 x 3

Russian twists
+10 x 3 x 10

Time: 2h. 15min

Not going to say the squats were easy. But they went up
Bench was easyyy. I gripped the bar more against my thenars and it lead to a straighter bar path, which is always good. Glad I figured this out. Cause Ive been having some pain in the hands when benching at times. This felt great
Rest of the training went good. Overall a good first week.

Spoiler

Best wwe chick ever

dat ass

 

[belph]

Dem legs.


Dat der squat too.

 

[CRZA]

Yeah. Dem legs.
Thanks

Chins 5 x 5 bw
Face Rows: 45 x 5 x 12
One arm rows: 27.5 x 2 x 20

Hammer curls x 3 x 10

Spoiler

 

[toonie]

Great lifting, CRZA. You've got to be pretty close to a 400 wilks now right?

 

[CRZA]

Great lifting, CRZA. You've got to be pretty close to a 400 wilks now right?

Thanks. Im a few points away from a 400 wilks. It would be a good milestone, but its not that important to me. I know it will happen during this year, so its not much of a "challange".
Now a 1400 gym total would be nice, but I dont plan on going all out on one rep maxes, because there's really no point as long as I lift alone in the basement. I just enjoy getting stronger

 

[miaou]

^ ...and stronger you are getting.

 

[CRZA]

Yeah, allthough slowly.

Bench Press
70 x 5
82.5 x 4
97.5 x 2 x 3
110 x 2 x 2
125 x 1+fail, 1, 1

Squats
110 x 5
132.5 x 4
155 x 2 x 3
belt on
177.5 x 5 x 2

Bench press
75 x 5
90 x 5
105 x 4 x 5

Flies 3 x 20

Vulcan gripper
Right: 6/6 x 3 x 5
Left: 5/6 x 3 x 5

Plate curls
+10 x 5,10,5

Ab rollouts 3 x 10 bw

Sheiko called for 3 singles at 125, for some reason I was very confident I would get a 125 triple, first rep felt good, thought I had the second one, but I stalled halfway up.
Kinda pissed I didnt get it, kinda long shot I guess. Meh, ill get another chance
Squats felt fine.

Spoiler

 

[Kripto]

Hitting teh 275 noice.

 

[CRZA]

275 doesnt matter. I want 375

 

[CRZA]

W2D2

Deficit deads
120 x 3
145 x 2 x 3
157.5 x 4 x 3

Bench Press
70 x 6
82.5 x 5
97.5 x 2 x 4
105 x 2 x 3
110 x 2 x 2
117.5 x 2 x 1
105 x 3
90 x 5
75 x 7

Pushdowns 6 x 10

Deadlifts
132.5 x 5
155 2 x 3 doh
180 x 2 x 3 mixed
205 x 4 x 2

Zercher lunge
60 x 5 x 5

Russian twists
+10 x 3 x 10

Vulcan gripper 3 sets + some pinch gripping

Time: 2h.15min

Not much to say. Deadlifts were ok, some rounding. Grip didnt feel good today. Slipped and hands hurt. Beltless today also. Bench was ok, kinda heavy today - but the heaviest sets felt good.

Spoiler

wut?