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No Rest for the Weary
- Thread starter CRZA
- Start date
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Half bench squats
110 x 5
140 x 5
160 x 5
185 x 5
belt on
210 x 5
reg squats: 110 x 3,
Bench Press
117.5 x 2 x 3
127.5 x 2 x 2
135 x 1
Db Bench, one arm
40 x 8,6,6
heavy ass dumbell
Reverse pushdowns / Overhead extensions
4 x 10
Vulcan gripper inbetween most sets
Lazy workout.
No fails today, so that was good.
Im done with the bench squats. I dont feel like going heavier, as I have no clue how to fail the weight. 110 x 3 was abit painful at the bottom, depressing shit.
Ill do some upper back (traps and lats) and bi's tomorrow.
110 x 5
140 x 5
160 x 5
185 x 5
belt on
210 x 5
reg squats: 110 x 3,
Bench Press
117.5 x 2 x 3
127.5 x 2 x 2
135 x 1
Db Bench, one arm
40 x 8,6,6
heavy ass dumbell
Reverse pushdowns / Overhead extensions
4 x 10
Vulcan gripper inbetween most sets
Lazy workout.
No fails today, so that was good.
Im done with the bench squats. I dont feel like going heavier, as I have no clue how to fail the weight. 110 x 3 was abit painful at the bottom, depressing shit.
Ill do some upper back (traps and lats) and bi's tomorrow.
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Squats 
60 x 3,3,3
80 x 3
110 x 2
130 x 2
140 x 1
150 x 1
170 x 1
180 x 1
Pendlay rows / Lat pulldowns
60 x 3 x 10 / 40 x 3 x 10
Upright rows / Face pulls
3 x 12
Hammer curls / reverse curls
15 x 2 x 10 / bar x 2 x 10
/ means superset.
Read quite a bit about the hip pain before going to bed.
So I went in today and wanted to try a really low bar squat. Really pushing myself back (rippetoe/box squat style).
(pushing knees out, hips going first, look down)
And my hip didnt hurt at all, besides my glute medius, which felt very tight..
I also did it barefooted.
My strenght is def. down with this style.
I tried going as low bar as I possibly could. I got the idea from watching kotriz squat, where he takes out the flexion in his hips before squatting down.
[YT]zmVZb5KMkgg&feature=youtu.be[/YT]
I think the first (170) was better, i get more back there. The 180 I got a little too much forward I think. Weight felt easy on my back, but I struggled with the singles.
My back is fried after these too
60 x 3,3,3
80 x 3
110 x 2
130 x 2
140 x 1
150 x 1
170 x 1
180 x 1
Pendlay rows / Lat pulldowns
60 x 3 x 10 / 40 x 3 x 10
Upright rows / Face pulls
3 x 12
Hammer curls / reverse curls
15 x 2 x 10 / bar x 2 x 10
/ means superset.
Read quite a bit about the hip pain before going to bed.
So I went in today and wanted to try a really low bar squat. Really pushing myself back (rippetoe/box squat style).
(pushing knees out, hips going first, look down)
And my hip didnt hurt at all, besides my glute medius, which felt very tight..
I also did it barefooted.
My strenght is def. down with this style.
I tried going as low bar as I possibly could. I got the idea from watching kotriz squat, where he takes out the flexion in his hips before squatting down.
[YT]zmVZb5KMkgg&feature=youtu.be[/YT]
I think the first (170) was better, i get more back there. The 180 I got a little too much forward I think. Weight felt easy on my back, but I struggled with the singles.
My back is fried after these too
Last edited:
- Joined
- Aug 24, 2009
- Messages
- 1,674
- Reaction score
- 0
Looking good. I squat the exact same way:
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Thanks - yes, you do. That looked easy, btw.
I started of like that, but then my squat transformed it self onto a more hybrid of a low and high bar squat (see Konstantin Pozdeev). Knees and hips break even, knees goes forward, chest and head stays up. weird.
I started of like that, but then my squat transformed it self onto a more hybrid of a low and high bar squat (see Konstantin Pozdeev). Knees and hips break even, knees goes forward, chest and head stays up. weird.
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Bench Press
90 x 2 x 3
112.5 x 5
125 x 2 x 3
132.5 x 2 x 2
Db incline
30 x 5, au, shoulder pain
regular db bench press
30 x 12,12
Reverse pushdowns / Plate extensions
3 x 10
Squats
60 x 3,3
100 x 3
130 5,5,10
Hanging leg raises
+5 x 5,5,10
Vulcan gripper
R: 5-8 singles with 7/8
L: 4-7 singles with 7/7
Bench press was a grind
worked on form with squats. My back is toast after these. Either my back rounds or my back is weak. Need to stretch my hams more too.
School is back on, so little sleep today. Back to sheduele and no more lazy days. Bit I wont allow training to take a hit because of it.
fitnesstanya.blogg.no. dem fitness chick
90 x 2 x 3
112.5 x 5
125 x 2 x 3
132.5 x 2 x 2
Db incline
30 x 5, au, shoulder pain
regular db bench press
30 x 12,12
Reverse pushdowns / Plate extensions
3 x 10
Squats
60 x 3,3
100 x 3
130 5,5,10
Hanging leg raises
+5 x 5,5,10
Vulcan gripper
R: 5-8 singles with 7/8
L: 4-7 singles with 7/7
Bench press was a grind
worked on form with squats. My back is toast after these. Either my back rounds or my back is weak. Need to stretch my hams more too.
School is back on, so little sleep today. Back to sheduele and no more lazy days. Bit I wont allow training to take a hit because of it.
fitnesstanya.blogg.no. dem fitness chick
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
thanks broski.
Heard brandon lilly talking about quitting college because he had to miss 2 training days
Front squats
110 x 3
130 x 3
Deadlifts
122.5 x 4
145 x 4
170 x 2 x 3
195 x 2 x 3
207.5 x 3 x 2
Split squats / Concentration curls
60 x 5,10,10,5 / 17.5 x 3 x 12
Ab rollouts
knees: +30 x 3 x 5
Pretty good day. 1.5h.
Heard brandon lilly talking about quitting college because he had to miss 2 training days
Front squats
110 x 3
130 x 3
Deadlifts
122.5 x 4
145 x 4
170 x 2 x 3
195 x 2 x 3
207.5 x 3 x 2
Split squats / Concentration curls
60 x 5,10,10,5 / 17.5 x 3 x 12
Ab rollouts
knees: +30 x 3 x 5
Pretty good day. 1.5h.
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
I finished it today. Not sure how its going to go. Everything was a grind and the weights are still below max
Bench Press
90 x 2 x 3
110 x 1
122.5 x 3
130 x 2
137.5 x 1
Flies
17.5 x 4 x 12
Reverse pushdowns / Plate extensions
4 x 12
Squats
110 x 3
130 x 3
150 x 3
170 x 3
150 x 5
Ab rollouts
+30 x 3 x 5
Vulcan gripper
R: 4 singles, 8/7
L: 4 singles, 7/7
Done with MM2K, yeaa!
Weights have felt really heavy. So im not confident ill get a PR, but ill test before I make my jugdement. Squats felt ok. no pain, good(ish) form.
Bench Press
90 x 2 x 3
110 x 1
122.5 x 3
130 x 2
137.5 x 1
Flies
17.5 x 4 x 12
Reverse pushdowns / Plate extensions
4 x 12
Squats
110 x 3
130 x 3
150 x 3
170 x 3
150 x 5
Ab rollouts
+30 x 3 x 5
Vulcan gripper
R: 4 singles, 8/7
L: 4 singles, 7/7
Done with MM2K, yeaa!
Weights have felt really heavy. So im not confident ill get a PR, but ill test before I make my jugdement. Squats felt ok. no pain, good(ish) form.
- Joined
- Dec 17, 2005
- Messages
- 5,296
- Reaction score
- 10
Good Benching going on in here, really strong.
L
LegioTitan
Guest
Second for me.
That's unreal.
That's unreal.
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Thanks Flash. Appriciate it
Indeed, very hot.
Yeah, thats the plan. Have to step ut my eating!
Pendlay rows / Lat pulldowns
60 / 45 x 4 x 8
Upright rows / Face pulls
4 x 10
Concentration curls
20 x 8R,8R,6R. 8L,7L,4L
Preacher curls
3 x 10 x 10
Hammer curls
10 x 10,10,20
45 minutes bike ride.
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
indeed
Deload, minus legs and bi's
Squats
70 x 3,3
110 x 3,3
130 x 3
150 x 3
belt
170 x 2
190 x (5)
150 x 3 (no belt)
concentration curls
20 x 5
25 x 3R, 2L
20 x 3 x 5
Preacher incline curl
15 x 2 x 10
good to be handling some heavy weights again, but I cant be happy with this.
Bad depth, needs improvement.
My mind goes blank and I only think about finishing the set and getting the required reps when doing heavy squats. depth seems to go to shit because of it.
depth seems to be better w/o belt too.
No excuses, though
TLDR: I suck.
I scream alot, so watch your volume level, lol
[YT]fR-puHELJJI&feature=youtu.be[/YT]
I got a bit of a problem now. I dont know what programming to do with my squatting. Im going to continue sheiko with bench and deadlifts.
The best way would be to do sheiko with squats too, but can my hips handle all the volum? Then again, sheiko would have me practice alot, so that my form would be better.
T3 seems like a good option, allthough it is hard as shit. The weight will be heavier and the 10'th set will require me to keep good form (Will I be able to do that?)
And it is also a bit difficult to program with sheiko.
Madcow for squats has the least volume, which also means the least practice.
It is also fairly aggressive, but potentially could give massive gainz.
If anyone got any opinions on what programming would benefit my goals (get strong, keep hips happy and improve the new low bar technique), please leave comment.
Deload, minus legs and bi's
Squats
70 x 3,3
110 x 3,3
130 x 3
150 x 3
belt
170 x 2
190 x (5)
150 x 3 (no belt)
concentration curls
20 x 5
25 x 3R, 2L
20 x 3 x 5
Preacher incline curl
15 x 2 x 10
good to be handling some heavy weights again, but I cant be happy with this.
Bad depth, needs improvement.
My mind goes blank and I only think about finishing the set and getting the required reps when doing heavy squats. depth seems to go to shit because of it.
depth seems to be better w/o belt too.
No excuses, though
TLDR: I suck.
I scream alot, so watch your volume level, lol
[YT]fR-puHELJJI&feature=youtu.be[/YT]
I got a bit of a problem now. I dont know what programming to do with my squatting. Im going to continue sheiko with bench and deadlifts.
The best way would be to do sheiko with squats too, but can my hips handle all the volum? Then again, sheiko would have me practice alot, so that my form would be better.
T3 seems like a good option, allthough it is hard as shit. The weight will be heavier and the 10'th set will require me to keep good form (Will I be able to do that?)
And it is also a bit difficult to program with sheiko.
Madcow for squats has the least volume, which also means the least practice.
It is also fairly aggressive, but potentially could give massive gainz.
If anyone got any opinions on what programming would benefit my goals (get strong, keep hips happy and improve the new low bar technique), please leave comment.
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Bench Press
Missed 145.
Squats
up to
170 x 1 (video)
180 x 1 (video)
190 x 0,1 (video)
Hanging leg raises 3 x 10
No more shortcuts for the bench. Hard work and grind next (sheiko). Doubt ill get 150 by the new year. Meh, dont really care that much. Ill get it some day.
The 170 and 180 singles looked really good. So I felt confident I would get 190. Well, I missed. The 2nd try I cut depth a bit, but grinded it out. Strained my neck a bit because I pushed so hard back into the bar.
Thinking of doing sheiko with squats, but staying beltless
[YT]OVhp1phY-SY&feature=youtu.be[/YT]
Missed 145.
Squats
up to
170 x 1 (video)
180 x 1 (video)
190 x 0,1 (video)
Hanging leg raises 3 x 10
No more shortcuts for the bench. Hard work and grind next (sheiko). Doubt ill get 150 by the new year. Meh, dont really care that much. Ill get it some day.
The 170 and 180 singles looked really good. So I felt confident I would get 190. Well, I missed. The 2nd try I cut depth a bit, but grinded it out. Strained my neck a bit because I pushed so hard back into the bar.
Thinking of doing sheiko with squats, but staying beltless
[YT]OVhp1phY-SY&feature=youtu.be[/YT]
Last edited:
