No Rest for the Weary

[CRZA]

change the program maybe?

Maybe, im not sure how much it will help.

Why do you think that is?

Thats a good question. Asked myself this too.
I quit mma this year and switched to a four day split consisting of two upper body days and two lower body days. Before this I only did full body splits.
I thought my progress would be awesome, because I quit MMA. did 531 for a 4-5 months, but didnt get much out of it.

in 2013 I might go back to full body splits (sheiko or norwegian powerlifting templates looks nice). Going to ask my dad for recommendations on programming too.
Main goal is to get that deadlift moving again!

Anyway, I shouldnt be too dissapointed. If I keep up this "bad" progress every year for 10 years, ill have a 400 squat (if I reach my 215 goal) and a 220 bench!

 

[CRZA]

Incline Bench
warm up
72.5 x 4 x 5

One arm bench press db
30kg x 10,10,10
Front raises
12.5 x 8,8,8
Side lateral raise
7.5 x 8,8,8
Dips
+15 x 10,10,10

Face pulls
35 x 15,15,15

Rear delt raise
5kg x 15,15,15

Curls
40 x 20,10,10

Incline bench and one arm bench is getting harder. Hoping to reach 80 / 40.

Spoiler

halloween?

 

[CRZA]

I ran yesterday. Alot longer than I thought I would. Took around an hour. Felt really messed up afterwards. My achilles didnt like that at all, it was extremely tight and sore for a while.
Some knee pain on lateral side during some movements

Front squats, paused on pins
40 x 3
70 x 3
90 x 2
110 x 2
120 x 3
Noticed some lat pain during friday/saturday. Think I strained it again on this set. Hurts a bit during inspiration, but nothing serious
non-paused
110 x 9. Was going for 10, but hit the J-hook, and it completely threw me out

Snatch grip deads
70 x 3
125 x 5 doh
140 x 5, hook. sorry thumbs!
160 x 10, straps

Vulcan gripper
up to 6/5 x 5,5,5
overcrushes + 2 sets of 20

Power shrugs
70,90,110 x 10

Ab rollouts
bw x 10
+25 x 10
bw x 10,10

Spoiler

 

[miaou]

Nice front squats. How exactly did you manage to strain your >>lats<< in front squats?!

Also, I don't remember you logging any running lately. Is it something that you sometimes do but don't log it?

 

[CRZA]

Thanks!
Have no idea, guess I'm activating the lats when holding the bar.
My elbows tend to come down and I have to fight to get them up again, and thats where I strained it

yes, I never log cardio, because I really dont have any system on it.
I just try to push it a little more each time.
Switching between some sprints and some long steady work and some intervals.

 

[CRZA]

Bench Press
bar x 12
40 x 8
60 x 5
80 x 3
95 x 11
105 x 3x3, hard

One arm db press
30 x 12,12,12, hard
Shoulder press
20 x 12,12. hard
15 x 12

Dips
15 x 12,12,12. Ok

Curls
bar x 8
30 x 8
40 x 8
50 x 8

Will continue to push the db bench (rep range 6-10) and dips.
will lower the shoulder press
Dropped the chins, cause of some mad soreness in entire back region

now for some champions league

 

[miaou]

50x8 is some serious curling.

 

[CRZA]

Thanks Miaou. And really, thats all that matters!

Squats
40 x 5
70 x 5
110 x 3
130 x 2
150 x 2
belt on
170 x 10 = 1700
160 x 10 = 1600
150 x 10 = 1500
belt off
130 x 10 = 1300
130 x 10 = 1300
7400
Deathly tired

Rows
70 x 5
80 x 3
95 x 3, ugly
85 x 3
85 x 3
70 x 10

GHRish exercise
bw x 8,7,5
eccentric x 10,10

Ab rollouts
bw x 10
+20 x 3,3,3,3,3
Plank +20 x 1.5 minutes

Spoiler

glutes and hams will be mad sore after this

Green Belt!

 

[kotriz]

solid squatting!

 

[belph]

Good shit, CRZA.

 

[dawgpnd81]

Oh god finger in the butt picture.

Nice work in here.

 

[redbeard]

This is some ridiculous squatting!! Impressive.

 

[miaou]

Lulz, that is probably about double the volume of my highest-volume squat day ever!

 

[Jester]

Awesome job in here man

that T3 5x10 day is brutal!

 

[JauntyAngle]

Squats
40 x 5
70 x 5
110 x 3
130 x 2
150 x 2
belt on
170 x 10 = 1700
160 x 10 = 1600
150 x 10 = 1500
belt off
130 x 10 = 1300
130 x 10 = 1300
7400
Deathly tired

That is a nasty 5*10 day. In consideration of your magnificent efforts:

Spoiler

 

[CRZA]

That makes it all worth it Jaunty

solid squatting!

Thanks mate

Good shit, CRZA.

Thanks man!

Oh god finger in the butt picture.

Nice work in here.

haha, thats a great picture. Thanks!

This is some ridiculous squatting!! Impressive.

Not ridiculous yet, but its improvement, so thats good. Thanks!

Lulz, that is probably about double the volume of my highest-volume squat day ever!

lol, yes, the volume is high, but I dont do much after the squats.

Awesome job in here man

that T3 5x10 day is brutal!

Thanks dude. Yes its brutal, but it feels good when im done.

Incline bench
bar x 20
40 x 8
60 x 5
75 x 4 x 5

One arm DB bench
35 x 6,6,6
Front raises
12.5 x 10,10,10
Lateral raises
7.5 x 10,10,10
Dips
+20 x 8,8,8

Face rows
40 x 12,12,12

Curls
bar x 20, 30 x 20, 40 x 10
Short on time, so did some quick curls. Dinner was waiting
Incline bench and db bench were hard
Hopefully will run tomorrow, unless its very slippery or the snow falls again at night

Spoiler

 

[toonie]

Oh god finger in the butt picture.

Nice work in here.

This...

being an ass man, i approve of this thread.

 

[belph]

This...

being an ass man, i approve of this thread.

Being an ass man, I think we could use more ass. Just sayin'

 

[CRZA]

Squats
up to 190 x 3
190 x fail

Did paused squats for 150 3x3, no belt
Failed 130 front squat

Just a huge fuck up.
Third time trying 190 for several sets and it always feels so heavy and amazingly hard. I did 170x10 on thursday, this shouldnt be any problem.

will start using tighter belt, stability is shit on higher weights.
will also use belt earlier, so that I am more "ready" for the work sets.

Meh, ill be back,

bad workout apology

Spoiler

the fuck^

 

[miaou]

Does 93% for a triple, which gives him an estimation higher than his all-time PR.

Thinks it was a bad workout.








...I'll take the apology, though. You can leave that there.