No Rest for the Weary

[CRZA]

Toonie, im wondering about having BORS, or taking them out and doing chins. Havent decided yet.
Haha, f

 

[CRZA]

grip / forarm / wrist
One arm pinch:
Right two 5's + bar x 1,5,6 - two 10's x 22, nice
Left two 5's + bar x 3,4,0 ? - two 10's x 6

Plate curls:
Right: two 5's x 11,11
Left: two 5's x 9, 9, 9

Side levering 2kg x a couple on each side
Wrist roller 10kg x 2

thats enough for todaY

 

[CRZA]

Volume day
Squats: didnt know what to do here, so kept it short
Warm up added 20kg, up to 110kg
130kg x 5, no belt. Technique was OK
140kg x 2 belt on. Good, probably could push out some more, but form was breaking
120kg x 5,

OH Press:
bar x 10
40 x 5
50 x 4
60kg 5x5. Vary happy with this. Alot of boucing going on, and reps didnt look very good, but I am happy I got it.

Close grip bench:
60kg x 8,8,8 Triceps were fried

BORS, strict:
70 x 8,8,8

Some pullups and some dumbbells rows, had some time left.
Completing the OH press was the main goal this workout, so I didnt focus much on anything else. Add50 starts next week.

 

[dinpappa]

Hey Ser du er andremann som nevner ADD50 n

 

[toonie]

I think either rows or chins are fine. However, whichever one you choose, I personally prefer strict form over sloppy form. I've done both and found I had better gains with my pressing when I kept my rows and chins strict.

But I know there are arguments for strict form vs sloppy form when it comes to rows (KW vs Carnal).

 

[CRZA]

virker som de fleste av sidene som forklarer programmet er borte, men her er excel arket:
http://www.joeskopec.com/add50.xls
Det burde forklare deg det meste. =)
Poenget er at du skal "add 50lbs" p

 

[dinpappa]

Veldig spent p

 

[CRZA]

Negativen kommer inn p

 

[Gierrod]

Good stuff keep up the hard work pal!

 

[dinpappa]

Testet ogs

 

[CRZA]

Thanks Gierrod

minpappa, jeg har ikke spotter heller, da jeg trener hjemme. Jeg tar alltid benkpress i en power rack, s

 

[SlaveToTheDark]

god damn it, stop speaking in viking!

 

[dinpappa]

Hehe

a) I`ll stop speaking Viking for STTD, i dont want him talking just Cro Cop to us

b) its your dad, not my dad in reference to the nick. When you said "minpappa" it kinda gave the wrong vibe

c) cant wait to hear what you think of the add50

 

[CRZA]

b) lol, I know, just messing with you
c) looking foward to it

Day 2 recovery?
Agile 8
Diesel shoulder warm up
Press:
bar x a couple
40 x 5
50 x 3
60 x 2 felt strong
65kg x 1 felt good, so decided to try a new PR
70kg x 1 +5kg =) sweet, 7kg till bw press

full cleans
40 x 3
50 x 3
60 x 3
72.5 3x3 good triple extension

OH squats:
40kg 3 x 5
Snatches:
bar x acouple
40 x 2,2,2,2

Pull ups:
10kg 3 x 5
Side bends: 25kg 3 x 8 each side

 

[calvus]

CRZA, figured I'd paste this here as well to make sure you see it. This is what I have on add50...

Im starting add50 myself next week. Do you know any sites that got some information on the program? I cant seem to find any. All the "offical" sites are down.

The spreadsheet I'm using is here: http://www.joeskopec.com/add50.xls

Google MM2K for more info - that's the same thing as the add 50 program.

Here is a link with a description of MM2k & some downloads: MM2K Bench Program

If you download the tables from the MM2k site & go through them in detail, you'll see that its basically the same thing, except the tables start a little heavier (compared to the spreadsheet in the 1st link) & progress a little lighter towards the end. So I changed my progression to use the tables for the first 3 workouts (I wanted to start heavier), then I'm using the progression on the spreadsheet.

When I started, my 3 rep max on bench was 255, so I used 255 as my starting max to calculate the numbers from. I never tested a true 1RM on bench before starting.

The spreadsheet will let you put in your current 1RM & go from there. You are supposed to bench twice a week, so on the spreadsheet (for me) odd numbers on Thursday, even numbers on Monday.

This is a volume & progression scheme for bench only, it doesn't define any assistance, so I defined my own. On Monday, my assistance is weighted chins (5 sets of volume), then 5 sets of 10 reps of strict press, and 3 sets of dumbell rows. On Thursday, I'm doing weighted chins (Max Effort) and 5 sets of 10 reps of close grip bench. I'm also doing some curls on both days, but that has nothing to do with the bench.

 

[dinpappa]

Good info Calvus! thanks!

 

[CRZA]

Intensity
Agile 8
Diesel shoulder warm up
OH Squat 3 x 8 bar
Squats:
50 x a couple
Doubles up to 130kg
135 x 1 good form
140 x 1 good form
145 x 1 meh
150 x 1 good form
155 x 1 not so good
160 x 1 not so good, slight rounding, a bit too high. 10kg away from alltime pb

Push Press
Press: bar x 10
40 x 5
60 x 2
70 x 2
75 x 1
80 x 1
85 x 0 couldnt lock it
85 x 1 +5 =)

Partial deadlift 10cm off ground
60 x 5
110 x 3
140 x 2
belt on
160 x 1
180 3, fuck. Cant get the partial deadlift to work. I got the bar on two 20kgs plates, but the bar seems to slide away.
180 x 2 deadlifting felt really heavy today. not a good day

Hanging straight leg raises 8,8,8
hanging Leg raises(knees bent) 10kg x 5,5,5

I think linear progression with the deadlift doesnt work anymore.

 

[dinpappa]

Good squats and presses! keep it up Grats on the +5!

 

[SlaveToTheDark]

Good squats and presses! keep it up Grats on the +5!

+1

keep up the good work!

 

[CRZA]

Thanks dinpappa.
STTD, thanks for stopping by =)

Might do this for deadlifts;
The Intermediate Deadlift Cycle
Seems like a fun way to set up a new routine