No Rest for the Weary

[belph]

yeah, I have to get some kilos for my team

Ah. That's right. Which team are you on ?

 

[CRZA]

Jester's!

Since we seem to be on a new page now, here's some of kate uptons twitter pics;

gotto love twitter

 

[Jester]

yeah, I have to get some kilos for my team

Yeeeeees, yeeeeesssssss

 

[toonie]

Sorry I'm a little late to the party, but happy birthday CRZA!

I'm lying. I don't really care that I'm late for your party. I'm just here for the ladies.

Best of luck with your goals in 2012.

 

[miaou]

This log is gold. Will come back.

Happy bday and good luck with your 2012 goals!

 

[CRZA]

Yeeeeees, yeeeeesssssss

Sorry I'm a little late to the party, but happy birthday CRZA!

I'm lying. I don't really care that I'm late for your party. I'm just here for the ladies.

Best of luck with your goals in 2012.

No worries. Thanks!

This log is gold. Will come back.

Happy bday and good luck with your 2012 goals!

Awesome. Good to have you Thank you!


Smolov jr
Bench W1D4
bar x 10
40 x 5
60 x 5
80 x 3
90 x 1
---------
105kg x 10 x 3
some triceps fatigue, but overall not so bad.

531 cycle 1 week 1

Deadlifts
60 x 5
100 x 5
130 x 3
150 x 2
170 x 8

Stupid, I forgot to do 5 for 130 and 150, lol. I just thought about the top set.
170 was ok, could of been better. Decided not to push it further
reset from each rep.

Front squats:
warm up

60kg x 10
70kg x 10
80kg x 10

Shrugs:
80 x 10
90 x 10
100 x 20

Considering I was running on 4 hours sleep, woke up 6 and came home at 5 and I havent done high rep training for a long time, this wasnt so bad.
Also, feel like I need to loose some bellyfat

extra /Grip:

two hand pinch:
with small gloves
40 x 10sec x 3s

Finger curls
30kg 3 x 20

Wrist curls
3 x 20

Reverse wrist curls
3 x 20

 

[CRZA]

 

[CRZA]

I seriously thought I'd get a yellow card for those pics ^ good to know.

____
Smolov Jr
Bench Press W2D1
bar x 10
40 x 5
60 x 5
80 x 3
--------
92.5kg x 6 x 6
pretty good.

Pendlay rows
50 x 10
60 x 10
70 x 3 x 10
im so shit at rowing, I have no idea how some of you row 100+ for reps as assistance.

Chins: bw x 5,5,5,5

Grip:
two hand pinch, no gloves
40 x 23sec
50 x 10sec x 2

Finger curls 30kg 3 x 20
Wrist curls 30kg 3 x 20
Reverse wrist curls 2.5plate 3 x 20

massive pump

 

[belph]

massive pump

Fuck yeah !

 

[JauntyAngle]

I just had to drop in and let you know that, sadly, you weren't awarded the New Year JauntyPoint. Like the other candidates, you were highly deserving, but this time you happened to be up against Keosawa, and the Committee felt that Keo just couldn't be denied. I hope that not being awarded the JP won't cause you to sink into a slough of depression, give up on life, end up homeless on the streets, and then either join organized crime or run away and join the French Foreign Legion (something that has been known to happen). The IJC will be monitoring you closely, and there is every chance that, should more JauntyPoints become available, you will be seriously considered.

 

[CRZA]

Fuck yeah !

Yeah, pro. Forearm pump is sic!

I just had to drop in and let you know that, sadly, you weren't awarded the New Year JauntyPoint. Like the other candidates, you were highly deserving, but this time you happened to be up against Keosawa, and the Committee felt that Keo just couldn't be denied. I hope that not being awarded the JP won't cause you to sink into a slough of depression, give up on life, end up homeless on the streets, and then either join organized crime or run away and join the French Foreign Legion (something that has been known to happen). The IJC will be monitoring you closely, and there is every chance that, should more JauntyPoints become available, you will be seriously considered.

Cant win against Keo, arlecchino and Tosa. Put me against less awesome people next time, ok?

Warm up, bike + jump rope
Cleans
bar x a couple
50 x 3
60 x 3
----
72.5kg x 8 x 3 :icon_surp
focused on fairly slow first pull, and quick second pull

Bench Press:
Smolov jr W2D2
bar x 10
40 x 8
60 x 5
80 x 3
---------
100kg x 7 x 5
good

Squats
5/3/1 cycle 1
bar x a couple
50 x 5
70 x 5
100 x 5
----
115 x 5
belt
130 x 5
150 x 8
Back tired from cleans and keeping the arch in the bench. Probably could of gotten more if fresh. Depth wasnt good either :icon_neut lower back felt akward-

Good Mornings
55 x 10
65 x 10
75 x 10

Doing some grip and some cardio :icon_surp tomorrow.

 

[CRZA]

Page change = Pics.
Ordered Vulcan gripper today, fun,fun,fun

 

[CRZA]

grip forearm

one hand pinch
(R) two 10's x 10sec, 15sec, 15sec, 15sec
(L) two 10's x 10sec x 3
tore up some skin at the end, guess I have to do every pinch workout with gloves.

Finger curls 40k x 3 x 20
wrist curls 40k x 3 x 20
reverse wrist curls 5 x 20
wrist roller 3sets

jump rope: 3minutes x 3 times
1min rest, consisting of stretching the hip flexors.

 

[CRZA]

Smolov jr W2D3
Bench Press
bar x 10
40 x 5
60 x 5
80 x 4
90 x 1
----------
105kg x 8 x 4
Changing grip every set. Pretty easy.

Notes;
Halfway in smolov and I feel very confident in my bench atm
Very good strenght off the chest, which I struggled with earlier. Im sure the paused sets of hepburn method helped alot + lots of overhead presses.
Triceps gets more fatigued throughout the set. With 5/3/1 after smolov, ill get plenty of triceps work, so I think it will work out.
Will def. hit 300 bench in a few months time.

Deadlifts
60 x 5
110 x 5
130 x 1
--
140 x 3 doh
160 x 3
belt
180 x 8

Probably taking a little too long between reps, lol. But I feel like I really need take a breath, get into position, then pull. Grip feels pretty bad. Also feels like im pulling alot with my back.

Front Squats
65 x 8
75 x 8
85 x 6

Shrugs
85 x 10
95 x 10
105 x 20
Doing some pinching tomorrow, forearms and hands feel tired.

This chick hasnt gotten much attention as of late, so here we go;

 

[dinpappa]

You keep baning out hot chicks and heavy sets Good work as always!

 

[CRZA]

Thanks din

Smolov jr W2D4
Bench Press
bar x 10
40 x 6
60 x 5
80 x 4
90 x 3
-----
110 x 10 x 3

Felt hard at the beginning, had some trouble unracking the weight. As the sets went by strenght felt better. Changing grip every set (close, medium, wide). Last 2 sets done paused for the LULZ.

Pendlay Rows
55 x 10
65 x 10
75 x 10
70 x 10 x 2

some stretching and mobility exercises for the lower body in between sets.

Chins
bw x 5,5,5,5,10

Overall:
Lower back fried from deadlifts, upper back too. So Bench arch really suffered. Didnt feel to hard anyway, going to kill next week of smolov, then a max test.

Grip / Forearm
two hand pinch
wearing thick work gloves
20 x warm up
25kg x 10, 15, 15sec
Sucks wearing gloves, but it sames my skin. Will do without gloves every 5-6weeks or so, to test progress

Finger curls45 x 20 x 3
Wrist curls 45 x 20 x 3
Reverse wrist curls
5kg plate x 10,10
2.5kg plate x 20,20
Wrist roller x 3

 

[Jester]

Can't wait to see what you bench does

Don't forget a vid, hate for that awesomeness not to count

 

[dinpappa]

Nice benching mate

 

[CRZA]

Can't wait to see what you bench does

Don't forget a vid, hate for that awesomeness not to count

I wont Thanks

Nice benching mate

Thanks man

Full Cleans
50 x 3
60 x 3
70 x 1
----
77.5 x 4 x 2

Did 4 than quit. I think ill drop the cleans. Seems so pointless to do it when my form sucks. It also adds some stress to my lower back, I dont want that before squatting.

Squats:
bw x a couple
bar x a couple
50 x 3,5
70 x 3
90 x 3
110 x 2
--------
125kg x 3
140kg x 3
160kg x 5
Unracked the weight, and the plates on one side slipped 15 cm to the side, so it made it hell of hard to balance the weight. Should of racked it and went again, but didnt and got 5. Stupid :icon_lol:

Good Mornings
65 x 8
75 x 8
85 x 6

Bench Press
bar x 10
40 x 5
60 x 5
80 x 3
---------
95kg x 6 x 6
Changing grip every set, felt okey.
Ridiculous chest pump. Feels like im exploding.

 

[toonie]

It's a shame you're dropping the cleans.

Will be interested to see your bench as well!