No Rest for the Weary

[CRZA]

Yea, toonie. Im still sore after 5x10 squats. Mike robertson uses sumo deadlift as an variation to the conventional one, and he's pretty legit.

Day 1
Diesel shoulder warm up

Add 50 bench #7.
bar x 8
40 x 5
50 x 5
60 x 3
70 x 2
80 x 1
---------
2s x 5r x 85kg
2s x 3r x 95kg
/F x 95kg x 6. Rep PR

OH Presses:
45 x 10
40 x 10,8

Pendlay rows:
82.5kg 3 x 5
70kg 2 x 5

Chins / Hanging leg raises
3 x 8

 

[CRZA]

Day 2
Agile 8
Diesel shoulder warmup
T3. Cycle 1 5x5
Squats: 4min rest in between sets.
20kg jumps for doubles up to 110kg
130 x 1
belt on:
140kg x 5 = 700
130kg x 5 = 650
130kg x 5 = 650
120kg x 5 = 600
120kg x 5 = 600
TOTAL = 3200kgs

RDLs
70 x 5
100kg 4 x 6

Snatches:
bar x a couple
30kg x 2,2
40kg x 1,2,2,2,2


Sorry bout the quality. Cell phone camera records shit, and youtube fucks it up even more. lol

Wide grip chins
10kg x 5,6,7
Hanging leg raises: 5kg x 5. bw x 8,8

 

[dinpappa]

Would you be able to post some pictures of your home gym? Just curios how large and what toys you have there

 

[CRZA]

Sure.

Basically I got:
"Power" Rack
A chin up bar
Barbell
Bench
Incline Bench
some dumbbells
And a shitload of plates

btw. Hvordan er v

 

[dinpappa]

Sure.

Basically I got:
"Power" Rack
A chin up bar
Barbell
Bench
Incline Bench
some dumbbells
And a shitload of plates

btw. Hvordan er v

 

[CRZA]

2 ganger om dagen? det er ganske ille. F

 

[JauntyAngle]

So you're doing 'Add 50' for your bench, and T3 for your squat? If so, cool!

How's it working out? Sounds like a lot of volume.

 

[CRZA]

Yes I am. Only done 1 cycle of T3, so cant really say if its working or not
T3 is a high volume program, so yes there's some volume in it. But nothing insane. 5x10 is the most volume you get + you can regulate the poundage as you want to.

Add 50 bench doesnt have alot of volume, imo. 5x5 is more volume than add 50.
But add 50 is very intense. The weight increase seems ridicoulous at times, but it has worked so far. Im circa halfway through it =)

 

[CRZA]

wrist grip forarms

Pinch grip 1 hand
R: two 10's x 5
bar + two 5kgs = 30kg x 2
bar + two 5kgs + 1.5kg = 31.25kg x 1
bar + two 5kgs + 2.5kg = 32.5kg x 1
bar + two 5kgs + 2.5kg + 1.5kg = 33.25kg x 1
Missed 35 =( twice
bar + two 5kgs = 30kg x 8.

L: two 10's x 5
bar + two 5kgs = 30kg x 2
bar + two 5kgs + 1.5kg = 31.25kg x 1
bar + two 5kgs + 2.5kg = 32.5kg x 1
bar + two 5kgs + 2.5kg + 1.25 = 33.25kg x 1
bar x two 5kgx = 5

feel weak today

Plate curls
10kg x 5
12.5kg x 3
10kg x 6
12.5kg x 5,3
10kg x 8

Reverse curls
30 x 6,6,6

Side levering and front levering

 

[CRZA]

Felt really shitty today. Woke up from a insane dream and felt tired ever since waking up.
Workout went pretty good after all =)

Diesel shoulder warm up
Day 1:
T3. Cycle 2 5x3
Squats: 3min rest in between sets.
20kg jumps for doubles up to 110kg
130 x 2
belt on
140 x 1
----
147.5kg x 3 = 442.5
142.5kg x 3 = 427.5
142.5kg x 3 = 427.5
137.5kg x 3 = 412.5
135kg x 3 = 405
Collars not included
TOTAL = 2115kgs
+ 12kg

Add50 bench #9
40 x 5, 50 x 5, 60 x 3, 70 x 1, 80 x 1
---
2s x 5r x 90kg
2s x 3r x 100kg
/F x 3r x 100kg

OH Press
45kg x 10
42.5kg x 10
40kg x 10

Chins: 10,10,8 bw.

 

[dinpappa]

Nice squats, look forward to seeing how T3 and Add50 pans out

 

[CRZA]

Thanks man!
Day 2

Hang power cleans
40 x 3
50 x 3
60 x 3
70 x 1
75kg - 15s x 1r. 1-2min between singles

RDLs
90 x 5
105kg 6 x 4

BORS:
85kg 3 x 5, fairly strict.

Some chins and hanging leg raises.

 

[CRZA]

Day 3
Add 50 bench
100kg x 3 didnt set up correctly, very hard set
100kg x 3 much better
program called for 110 2 x 2, tried 110, but failed.
lowered starting max and was going to do 105 2x2, but only managed one rep at 105. fuck this shit
Think I need to regulate the program, and set my starting max even lower, to complete it. Hoping to get 115 at the end.

T3. Cycle 2 5x10
Squats: 5min rest in between sets.
doubles up to 110kg, adding 20kg
--------
belt on
130kg x 10 = 1300
125kg x 10 = 1250
120kg x 10 = 1200
110kg x 10 = 1100
115kg x 10 = 1150
TOTAL: 6000
+ 250k
Much better than last time, but wont feel like a man untill I beat this:

Snatch Deadlift:
70 x 5
100 x 3
110 x 2
140kg x 1,1,1,1 - My thumbs are in deep pain.

Kroc rows
40k x 20, slooppy
Side bends: 40k x 8,8,8

 

[eastNYgoon138]

How are the legs feeling? Thats a shit ton of weight moved

 

[CRZA]

destroyed, thanks for asking =)
Especially my lower back, its not used to being under tension for that long, lol.

 

[eastNYgoon138]

destroyed, thanks for asking =)
Especially my lower back, its not used to being under tension for that long, lol.

Ugh, I know what your talking about the time under tension. I cramp up so fast with higher rep sets like that. I dont know if you foam roll but I feel like it helps a little with DOMS

 

[CRZA]

Sadly, i dont have access to a foam roller. Its insanly expensive in norway, even the equipment you need to make one yourself is pretty pricey + id probably mess it up and wasted the money. I do some soft tissue work with a tennis ball as part of defranco agile8 on off days and as warm up. I usually feel better after.
Posted via Mobile Device

 

[eastNYgoon138]

Yea, forget buying one. No Home Depot's in Norway?! I wouldnt know what to do with myself lol. It shouldnt be too pricey though, all you would need is a 2' long, 4" wide piece of pvc pipe and a roll of hockey tape

 

[CRZA]

Maybe I looked at some really big PVC pipes, because a pipe cant be that expensive.
Ill look around one day and see what I can find.

day 1
add 50 #11 dropping starting max 5kgs
warm up
----
90kg 2s x 5r didnt feel good
95kg 2s x 3r didnt feel good
100kg x 3, tried 4 but failed. pretty stupid of me
Every single rep felt strange today. form and technique didnt click.
:sadface:

The Euro champ. in weightlifting is on tv all day. So I had to do some snatches

The racks were still on so:
bar x 2,2
30 x 2,2
40 x 2,1,2,2,2,
From hang:
40 x 2
42.5 x 1,1,fail

OH press
50kg x 10, hard
45 x 8
40 x 10

Chins:
bw x 8
15k x 5,5,4
Hanging leg raises: 8(bw), 4,4(+5kg), 8(bw)

 

[CRZA]

Agile 8
Diesel shoulder warmup
--
Hang Power cleans:
40 x 5
50 x 2
60 x 2
70 x 2
77.5kg 15s x 1r. Good =) 77.5k is a hang clean pr I think

T3. Cycle 2 5x5
Squats: 4min rest in between sets.
20kg jumps for doubles up to 110kg
130 x 1
belt on:
143.5kg x 5 = 717.5k
The first rep was high, I felt some tightness in my back, so I didnt want to go very low
Technique looked super smooth, tho =)
135kg x 5 = 675
130kg x 5 = 650
130kg x 5 = 650
125kg x 5 = 625
TOTAL = 3317.5
Change: 117.5k

RDL's
110kg x 6,6,6,6

was going to do Pendlay rows, but lower back is fatigued, so doing pullups instead:
20kg 3 x 5r
Hanging leg raises: 8,8,8 bw only

No school vacation next week. Thank you Jesus. Literally

oh yes!