No Rest for the Weary

[Squat More]

Do some assisted over crushes on your ME days - what I mean by that is take a level you can't close from a MMS set, then go one level higher, get yourself as close to closing it as possible then have your other hand help you get it shut, then squeeze that motherfucker as hard as you can for as long as you can. Do this at the end of ME vulcan workout then go to a very low level and bang out about 15-20 reps each hand.

 

[toonie]

I love Ashlynn Brooke.

Good luck with the dl program.

 

[CRZA]

Do some assisted over crushes on your ME days - what I mean by that is take a level you can't close from a MMS set, then go one level higher, get yourself as close to closing it as possible then have your other hand help you get it shut, then squeeze that motherfucker as hard as you can for as long as you can. Do this at the end of ME vulcan workout then go to a very low level and bang out about 15-20 reps each hand.

That sounds like fun. Ill try that, thanks man.

I love Ashlynn Brooke.

Good luck with the dl program.

Hah, im sure most guys do.
Thanks bro. I actually wanted to try it a long time ago, but then I wasnt too happy about the thought of getting 10-20kg from 12 weeks of programming, so I decided I wouldnt do it. Id be very pleased with that kind of progress now, as my deadlift progress has lacked the last 6 months.

Squats 531 cycle 2 Week 3
Dynamic warm up
some jumps
--
50kg x 5
70 x 5
belt on
100 x 3
120 x 3
--
135 x 5
155 x 5
170 x 5 PR
I hit this 10x3 on last day of smolov, but im very happy to hit it for 5. Depth was probably a little high. I focused on keeping back straight as Ive had trouble with rounding and succeded. no rounding and alright form, atleast from what I saw on camera.
Did not use a thumbless grip today! and no wrist pain Thanks squat more, arlecchino and david horne :icon_lol:

Good mornings
75 x 5
85 x 5
95 x 5
Had a belt on and GM's felt like teh sex. Great form and really felt it in teh hamstrings

Ab pulldowns
25kg x 15,15,20
Hanging leg raises
bodyweight x 10,10,10

Hammer curls:
22.5 x 5,5,5
15 x 20,20

Pinch grip, right hand w/ thick gloves
12.5kg x 30sec
15kg x 25sec, 12sec

reverse wrist curls x 20,20,20

 

[CRZA]

5/3/1 Cycle 2 Press W1
Press
bar x 8
40 x 5
50 x 3
-----
52.5x 5
60 x 5
67.5kg x 6

ok enough. Next cycle ill work with working sets +70, good stuff. Considering its not a insane long time since I only managed 70 once.

Close grip bench
bar x 8
50 x 5
--------
57.5 x 10
72,5 x 10
82.5kg x 10

Pull ups, supinated
+10kg x 5,6,6
wide pronated
bw x 7,7

Hammer curls
12.5 x 20,20,20
Triceps pushdowns
30 x 15,15,15

Some neck exercises.

 

[belph]

Some neck exercises.

The most important exercise of the day !

 

[JauntyAngle]

The most important exercise of the day !

Ahem.

 

[belph]

2:27. Kroc agrees.

 

[CRZA]

The most important exercise of the day !

Ahem.

Cant disagree with Kroc. Neck + curls = awesome.

DE / warm up squats
50 x 3
70 x 3
100 x 5 x 2reps

Ortmayer deadlift # 1
50 x 3
110 x 3
130 x 3
150 x 2
--
160 x 4 x 4
182 x 2 x 2
160 x 8
no belt, ill try to keep it that way for as long as I can.
Maaaad amounts of volume, lol. Form was fairly good.

Front squats
65 x 10
75 x 10
85 x 10
front squats + reps = suck

Ab roll out
+ 10kg x 5,5,5,5
Sucks to add weight by yourself.

One hand pinch / thick gloves
15kg x 20,20,20sec.

epic burger + kate

 

[CRZA]

531 bench press week 1 cycle 2
Bench press
bar x 10
40 x 5
60 x 5
---
80 x 5
90 x 5
102.5 x 8
Suck. Bench felt bad today, never got in the riddum. Hit the bar on the rack in the 5th rep, really messes you up

Push press
47.5 x 10
52.5 x 10
62.5 x 10

one hand rows, using the end of the barbell
22.5kg x 15,15,15. felt these good.

Triceps pushdowns
30kg x 15,20,20

Ok session. Throat hurts, so im probably going to get a cold soon. But, thats never stopped me before.
Glutes, lower back, upper back and hams are mad sore from tuesday.

 

[belph]

Good lifting. Here's hoping you stay healthy and don't get sick !

 

[CRZA]

Thanks man

cycle 3
squats week 1
bar x 8
50 x 5
70 x 3
100 x 3
---
belt
125 x 5
145 x 5
160 x 7
Meh, not sure what to say. Alright, would of liked 8, but stood there after the 7th and thought it would be best to call it quits. no point risking failure. form was good, not sure bout depth, looked like parallel on video.
good for a bad day, though

Good mornings
65 x 10
75 x 10
85 x 10

Ab pulldowns
25kg x 20,20,20
Hanging leg raises
bw x 10,10,10

hammer curls
20 x 10,10
15 x 20,20

Neck exercise x 20,20,20

 

[CRZA]

531 week 2 cycle 2
Overhead press
bar x 8,8
40 x 5
50 x 5
57.5 x 3
62.5 x 3
---
72.5 x 3 =(. had to grind out the 3rd. fucking bullshit.
Kinda expected of me to stall so early on OH press. My reps to 1Rm ratio is very different from most people. when i did 85kg, I think the most i repped was 70 x 4. Might microload if it contnues, i gots small 0.5kg plates.

Close grip bench:
50 x 5
72.5 x 8
82.5 x 8
92.5 x 6 ok.

Pull ups, supinated
10kg x 6,6,6
wide, pronated
bw x 8,7

Hammer curls
15kg x 15,15,15
Triceps pushdowns
40 x 5,5,5
20kg x 30reps..

evening, grippers
Right hand
lvl 1 x 5
lvl 3 x 3
lvl 5 x 2
lvl 7 x 2
lvl 9 x 1
lvl 10 x 1
lvl 11 x 1
lvl 12 x 1
lvl 13 x 1 PR
overcrush
lvl 13 x a couple seconds
lvl 14 x a couple seconds
lvl 5 x 19, 18
lvl 4 x 17,12

Left hand
lvl 1 x 5
lvl 3 x 3
lvl 5 x 2
lvl 7 x 2
lvl 9 x 1
lvl 10 x 1
lvl 11 x 1
Overcrush
lvl 12 x a couple seconds
lvl 13 x a couple seconds.
lvl 5 x 19, 17
lvl 4 x 22,12

 

[CRZA]

Ortmayer # 2

Squats, DE, warm up, technique work
bar x 6
50 x 3
70 x 3
100 x 5 x 3

Deadlifts
50 x 3
110 x 3
130 x 3
150 x 1
---
160kg x 4 x 4
182.5 x 2
205 x 2
160 x 8

Front squats
75 x 8
85 x 8
95 x 6

ab rollouts
+ 10 x 6
+ 15 x 5,5,

Pinch grip, right hand, left thumb still hurts
with thick gloves
15 x 20sec, 20sec
20 x little under 5sec.

reverse wrist curls x 20,20,20

 

[dinpappa]

Strong deadlifts CRZA 205 for a double!

 

[CRZA]

Thanks browski

didnt want to sleep after school today, but happened anyway . So a little disoriented when started training, lol.

Bench press week 2 cycle 2
bar x 5,5
40 x 5
60 x 3,3
80 x 3
-------
85 x 3
92.5 x 3 (messed up numbers, forget about this set)
97.5 x 3
110 x 7
Ugly reps, bad rhytme. But good result!

Push press
52.5 x 8
62.5 x 8
72.5 x 6

one arm rows, using end of barbell
20kg x 15,15,15
what it looks like:

Triceps pushdowns
30kg x 20,20,20

one hand pinch, right hand w/ gloves
20kg x 7sec, 3sec, 4sec
15kg x 20sec, 20sec

reverse wrist curls x 20,20,20

 

[dinpappa]

Haha, not the music choice i pictured, but yeah, i like that kind of rows too. Done em a few times lately so funny you posted this now! Good lifts and sweet behinds as always!

 

[CRZA]

hah, I just picked a random song. Anyway, Old school hip hop >>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>>> whatever they call rap on the radio these days

Yeah, its a pretty awesome exercise. Im suprised i havent tried it before, as ive always been struggling with adding weights to my dumbells + I have to be very inventive when working out at home

 

[CRZA]

Cycle 3 week 2
Squats
some goblet squat
bar x 5
50 x 5
70 x 3
90 x 3
100 x 3
belt
130 x 3
150 x 3
170 x 4
Felt pretty bad today, but still managed a OK result. Didnt want to push it further. Form looked good, depth might been lacking.

Good mornings
75 x 8
85 x 8
95 x 6

Ab pulldowns
30kg x 15,15,15
hanging leg raises
bw x 10,10,10

neck 3 x 20

hammer curls
25kg x 5,5,5 (pure ego, bad form,lol)
15kg x 20,20
Reverse wrist curls x 20,20,20

grippers DE (evening)
lvl x 1 x 5
lvl 3 x 5
lvl 5 x 5
lvl 7 x 12 singles
timed holds, lvl 8 x 20,20secs
lvl 5 x 20
lvl 4 x 20,20

 

[Squat More]

For you buddy





BTW, I don't know what levels those are with the Orange spring, since it's a training spring. Maybe list the Front/Rear notches where the spring sits from now on. I can close 8/8 notches with the Orange. How far are you from that?

 

[JauntyAngle]

Yeah, its a pretty awesome exercise. Im suprised i havent tried it before, as ive always been struggling with adding weights to my dumbells + I have to be very inventive when working out at home

I do rows like that, too. Well, haven't done them for a while, but I do do them. For some reason I enjoy working up to a max attempt on them.