No Rest for the Weary

Day 2
warming up with some squatting
Goblet squats 3 x 8
Squat up to 100 x 7

Floor Press / medium grip:
bar x 10
40 x 5
60 x 5
80 x 5
100 x 2
105 x 1 hard
110 x 1 not bad
112.5 x F. lol, stapled me

Floor press was alot harder than i thought.
You get very little hip drive and it really slows you down.

Overhead Press:
62.5kg x 4
65kg x 4
65kg x 4
65kg x 4

Good, got very hard at times, tho. Looking forward to the day I can do 70k for 4reps

Tate Press
15kg x 12,12,15,13

Chins, pronated
bw x 8
3 x 5 x 15kg in 4.5mins

Chins, supinated
bw x 24 reps in 3 minutes

Kroc Rows
30 x 30
 
Floorpress is not my friend to say the least, but good work :)

And the presses will go up as much as you press! Keep at it my kroc-bro!
 
Day 3

Squats:
bar x 10
40 x 5
70 x 5
100 x 3
belt on
130 x 3
140 x 3
150 x 1
-------
160kg x 3
150kg x 3
150kg x 3
150kg x 3
150kg x 3

Depth still feels bad. Here's the 160k set. How high is it? Slaughter me, I dont care, Im trying to get this right.

Paused squats: 3x3 with 100kg

Bench Press DE
bar x 8
40 x 5
60kg x 9s x 3r
Changing grip every 3th set. 45s-1m rest

Overhead Press
60 x 3
---
67.5kg x 2
70kg x 2
70kg x 2
70kg x 2
67.5kg x 2

Very nice!

One arm dumbbell bench: 30kg x 10,10. 25kg x 10,10
Ab pulldowns: 20kg x 12,12,12
 
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How do you like floor pressing? I started doing them regularly several months ago and have found my tricep strength has gone up. Mark Bell uses a good variation of the floor press in which he lays his legs down instead of keeping his feet on the ground; you get absolutely no leg drive and it forces you to drive completely with your triceps. I've been doing these a while with different band tensions to develop tricep strength, and I feel like they're worth doing.
 
Never tried it before thursday. It was alot harder than I expected. The position made me get very little use of the stretch reflex and hip drive. I def. felt it worked the "pressing muscles" more than regular flat bench. Ill check out the variation, thanks !

EDIT: Hows your floor press % compared to your flat bench?
 
CRZA said:
Never tried it before thursday. It was alot harder than I expected. The position made me get very little use of the stretch reflex and hip drive. I def. felt it worked the "pressing muscles" more than regular flat bench. Ill check out the variation, thanks !

EDIT: Hows your floor press % compared to your flat bench?
Click to expand...

My max floor press is probably about 85% my max bench press, but it'll be different for everyone. 110kg is great for a first attempt at these, in my opinion; my max can't be too much higher than that.
 
ok, thats cool. Ill probably do the matt bell version next time.

Day 1
Had a pretty good warm up with some strecthing and stationary bike
Paused squats, up to 100 x 3

Deadlifts
70 x 5
110 x 3
130 x 1
150 x 1
180 x 1
-----
200kg x 6s x 1r
first hook grip, last 5 mixed. Beltless and ca. 3min rest between sets

Good mornings w / belt
60 x 5
80 x 5
90 x 5
90 x 5
100 x 5

Power shrugs
90 x 10
100 x 10
100 x 10
100 x 10

Ab pulldowns
20kg x 15,15,15

Upper back work, x 20,20,20
Plate and dumbbell curls x 10,10,10
 
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six singles of 200kg beltless, thats just damn impressive :) Good job!
 
dinpappa said:
six singles of 200kg beltless, thats just damn impressive :) Good job!
Click to expand...
Thanks, bro :icon_chee

Arlecchino said:
Nice pulls.

When you say upper back work, what do you mean?
Click to expand...
Thanks! :) I did "Rear laterals" and high dumbbell rows, while lying on a incline bench.
J. Wendler shows them here;
Upper Back for the Bench

DrBdan said:
Nice pulling.
Click to expand...
Thanks, man! :D Felt good, looking forward to doing one more cycle, with belt this time, then testing my max.

EDIT: page changing, so here:
600full-kate-upton.jpg
 
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CRZA said:
Thanks! :) I did "Rear laterals" and high dumbbell rows, while lying on a incline bench.
Click to expand...

Cool. Thanks. I am one of those detail-oriented pricks that gets on everyone's nerves.

:)
 
as always CRZA good work.

Arlecchino said:
Cool. Thanks. I am one of those detail-oriented pricks that gets on everyone's nerves.

:)
Click to expand...

everything i post from now on shall have very little detail. i suggest everyone else follows my lead.
 
lol @ at the discussion. Thanks belph.

no music today, kinda booring.
Hanging leg raises x 10,10,10

ME - Close(r) grip bench press
bar x 10
40 x 5
60 x 5
80 x 5
100 x 3
110 x 2
115 x 1 - didnt feel too bad
120 x 0 - felt really heavy

Tried 120 with my regular grip but failed. Weird.

Overhead Press
65kg x 4
65kg x 4
65kg x 4
65kg x 4

Felt like having some fun, so
Push press
70 x 3
80 x 3
75 x 3
60 x 10
triceps are damn fatigued at this point

Chins
bw x 10, 10, 10, 10

Kroc Rows: 30kg x 30reps

Pizzatime
 
I remember when our numbers were much closer. Now you're just killing me!
 
toonie said:
I remember when our numbers were much closer. Now you're just killing me!
Click to expand...

Youre killing me with your oly lifting :wink:

DE Bench Press
bar x 8
40 x 5
60 x 3
-------
65kg x 9s x 3r
changing grip every 3th set. 45-60s rest

Squats T3 5x8
bar x 8, 50 x 5, 70 x 5, 100 x 3
120 x 3
--------
140kg x 8, not good, ok form and meh depth
140kg x 8, better depth, worse form
140kg x 8, good first reps, bad latter reps
130kg x 8, ok
130kg x 8, meh, not happy.

Overhead Press
60kg x 2
--------
70kg x 2
70kg x 2
70kg x 2
70kg x 2
70kg x 2

This was my overhead press 2RM, not so long ago, so thats cool
2264_1_230c.jpeg

guinea_pig_olympics_10s.jpg


Dips:
30kg x 5x5

Ab pulldowns 3 x 20 x 20kg

good day, except the squats, but im never happy with my squats.

600full-kate-upton.jpg

600full-kate-upton.jpg

600full-kelly-brook.jpg
 
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