No Rest for the Weary

[CRZA]

especially from the bottom position.

--
Hill sprints x 15
Each sprint took around 20sec. give or take.

 

[rookie belt]

thanks for the Goodmorning critque. I use the pins as a reference so I know i went low enough it means I hit parallel, I'll pause instead of putting them lower. Maybe I should go slightly above parallel? I dont know if going full parallel is beneficial.

 

[JauntyAngle]

Tinyeyed a girl from a previous photo, did not dissapoint:

I am definitely not disappoint.

 

[CRZA]

thanks for the Goodmorning critque. I use the pins as a reference so I know i went low enough it means I hit parallel, I'll pause instead of putting them lower. Maybe I should go slightly above parallel? I dont know if going full parallel is beneficial.

No problem, glad to help.
Alright, nothing front with using the pins at parallel, but it would bother me to bump in them all the time, especially during heavier sets.
I dont know, I think you should go as deep as you can. There's different opinions on GM's. Some go deep and high reps / low weight. While others try to move the most weight as possible, so they dont go as deep.
Since your fairly new, I would just continue using good form as you do and progress slowly and go as deep as you can. I think pausing it at the pinch seems like a good idea. Allthough Ive never tried them before, I would imagine them working good. If you need any help with GM's ask Arlecchino, he's pretty damn good at them, to say the least.
GMs is not really an advanced exercise, its just that people do different variations with them. So just find a way your comfortable with

I am definitely not disappoint.

I aim to please, Jaunty :icon_chee

Wide grip press
40 x 5,5
50 x 3
57.5 x 5 x 5

Close grip bench
50 x 5
65 x 10
80 x 10
90 x 10 barely

EDT 15min
Chins, supinated: 13,5,2,4,3,3,3,3,2,3
Triceps pushdowns 30kg: 20,15,10,10,10

Grip
one hand pinch w/ gloves
right hand: two 10's x 15sec,+10sec, -10sec
left hand: 10 + 5 x 15+ sec x 3

Vulcan gripper
Notch 4/3 x 20
------ 3/3 x 20
------ 3/2 x 20
------ 2/2 x 20
------ 1/2 x 20
Damn, this was hard after some pinching
Wrist curls: 60 x 20,20,20
Reverse wrist curls x 20,20,20
Levering x playing around

contrast baths.

WATCH THIS;

Ive watched this in HD a hundred times.

 

[CRZA]

Squats
DE / warm up / Technique work
Goblet squats x 10,10
60 x 3,3
80 x 3,3
110 x 5 x 2

DE Deadlifts Deficit 10cm
60 x 2
110 x 10 singles

Front Squats
60 x 3
75 x 10
85 x 10
95 x 10
Hard but good

RDLs
60 x 5
100 x 5
130 x 5,5 doh
130 x 5 mixed
110 x 10 doh

Suitcase deads 50kg x 10+sec x 3
Hanging leg raises bw x 3 x 10
Shakle complex 60kg x 5 sets
Just for the lulz. Also I have to be the worst jerker ever.

Big ass photo, but man its nice

Spoiler

 

[dinpappa]

The big pic was worth it, and great lifting as always

 

[Jester]

I sometimes forget that there's lifting going on in here

 

[CRZA]

The big pic was worth it, and great lifting as always

Thanks man

I sometimes forget that there's lifting going on in here

:icon_chee

Bench Press. cycle 3? week 1
Forgot about the pre-AMRAP sets, doh.
bar x 10
40 x 5
60 x 5
80 x 3
85 x 5
95 x 5
140 x lockout
------
107.5kg x 8.
Good enough.

Push press
52.5kg x 10
57.5kg x 10
67.5kg x 10

EDT 15min
One arm rows 25kg x 15,15,15,15
Triceps pushdowns 30kg x 20,20,20,15,10

GRIP
shit .
vulcan 3/3 x 20
3/2 x 20
2/2 x 20
1/2 x 20
1/1 x 20

 

[dinpappa]

140 x Lockout? What do you mean?

 

[kotriz]

he unracked the bar with 140kg, held it at lockout, racked it again

 

[dinpappa]

he unracked the bar with 140kg, held it at lockout, racked it again

ok, ofcourse :redface:

 

[CRZA]

Yep. Kotriz is right. Needed some confidence

Squats week 1 cycle 4?
bw x a couple
goblet squats x 10
60 x 5,5
80 x 3
100 x 3
belt on
120 x 2
135 x 5
155 x 5
---
170 x 7 +2 pr
Got what i wanted, so thats good

DE Deadlifts
60 x 2
100 x 2
120 x 10 singles
good

GMs
75 x 10
85 x 10
95 x 10

Ab pulldowns
25 x 20,20
20 x 20
weighted situps
17.5 x 8,8,8, some saxxon side bends in between sets

shankle complex 70 x 1,1,1

posting in my own log too because of awesomeness

 

[CRZA]

Clean and press conditioning challange
42kg dumbell x 17 reps in 5 mins
should be able to do 25 reps here by the end of the comp.

Hill sprints x 15
Each sprints took roughly 20-25 seconds.

*ill update with some gripper work later*

 

[dinpappa]

170 x 7 ? Bad Ass! you should be killing above 200 now!

 

[CRZA]

Thanks. Yes, I think I could do 200 now. Will do 5/3/1 for powerlifters in 3 weeks time, then ill do some singles. Then ill get a sense of where I am

Grippers

Grippers:
1/1 x 8
2/2 x 6
3/3 x 5
4/4 x 3,3
5/4 x 1 (feel right hand: 6. Left hand: 6)
5/5 x 1 (feel right hand: 6 left hand: 7)
6/5 x 1 (feel right hand: 8 left hand: 9)
Left hand:
6/5 x 1 (feel: 8)
6/6 x 0, bad setup)
6/6 x 1 (feel: 8.5
7/6 x 0
7/6 x 1 (feel: 10)
Overcrush:
8/8 x negative
8/7 x negative
7/7 x negative

Right hand:
6/6 x 1 (feel: 8)
7/6 x 1 (feel: 8)
7/7 x 1 (feel: 9)
8/7 x 1 (feel: 10) PR
7/7 x 1 (feel: 10)
Overcrush
8/8 x negative
9/8 x negative
8/8 x negative

repetition:
3/3 x 15
4/3 x 10,15

Good Week

ok, enough

 

[LitteringAnd]

Clean and press conditioning challange
42kg dumbell x 17 reps in 5 mins
should be able to do 25 reps here by the end of the comp.

Hill sprints x 15
Each sprints took roughly 20-25 seconds.

*ill update with some gripper work later*

Nice. Sexy hill sprints too.

 

[Squat More]

I'd appreciate you occasionally posting some awesome ass shots in my log over at the pit, brah.

 

[CRZA]

Nice. Sexy hill sprints too.

Thanks, we're using the same dumbbell weight so it'll be fun following you
And no, the hill sprints were anything but sexy.

I'd appreciate you occasionally posting some awesome ass shots in my log over at the pit, brah.

haha, yes i can, but I wanted to spare sweatpit for pictures like that. :icon_chee

 

[CRZA]

Press, wide grip.
bar x 10
40 x 5
50 x 3
60kg x 5 x 5

Bench press, close grip
77.5 x 8
87.5 x 8
97.5 x 6

EDT, 15mins
Pull ups, supinated bw x 15,7,5,5,5,3,1,1
Triceps pushdowns 30kg x 20,20,20,20,20

GRIP:
w / gloves
right hand: 20kg + 2.5 x 3 singles (up and down)
left hand: 10kg + 10kg x 3 singles (up and down)

Vulcan gripper
4/4 x 20
4/4 x 20
3/4 x 20
3/3 x 20
3/2 x 20

Wrist curls 50 x 20,20,20
reverse wrist curls x 20,20,20
levering x couple of exericses

 

[CRZA]

DE squats
goblet squats
50 x 5,5
70 x 3,3
90 x 3
105 x 5 x 2

DE deifcit deadlifts (10cm)
60 x 3
105 x 10 singles

Front squats
85 x 8
95 x 8
105 x 6

RDLs
60 x 5
100 x 5
135 x 3 doh + 2 mixed
135 x 5,5 mixed
115 x 10 doh

Suitcase deadlifts
60kg x 3 sets of max holds
Hanging leg raises
+5kg x 5,5,5(straight leg) + 10 (bent leg)

some flexibility work with bar

Everything felt heavy and shit today