No Rest for the Weary

[CRZA]

Bench Press
bar x 12
40 x 10
60 x 8
80 x 5
97.5 x 10
107.5 x 3x3

One arm db bench press
35 x 8,8,8. Hard

Vulcan gripper
up to
left hand: 8/7, missed it super close 3 times
right hand: 8/7 x 3 singles
Overcrushes + some reps

Rocky presses
bar x 12
30 x 8,6

Dips
bw x 5
+20 x 10,10,10

Chins
bw x 5
+20 x 3,3,3
bw x 15

Curls
bar x 5
40 x 5
50 x 5
55 x not going to count this, super sloppy and cheaty
40 x 10

Spoiler

Watched that Kirk Karwoski Cadet to captain video. Loved how he talked so much of the mental aspect. Tried to keep everything the same today, been sloppy with having habits on teh bench.

 

[CRZA]

Squats
40 x 5
70 x 5
90 x 5
belt on
110 x 3
130 x 3
150 x 2
170 x 2
tighten belt
190 x 5 = 950
180 x 5 = 900
180 x 5 = 900
belt off
150 x 5 = 750
150 x 5 = 750
4250
Did the stuff I mentioned id try on monday and it worked

Pins squats
130 x 3,3

Front squats, paused
70 x 3
90 x 3
110 x 1
115 x 1
120 x collapse
90 x 3x3

Rows
70 x 5
80 x 3
90 x 5
80 x 5,5

Ab roller
bw x 5
+20 x 5,5,5

Hanging leg raises
+5 x 10,10

Spoiler

This video is awesome. Tricking is not lifting, but that jujumufu guy is truly awesome. He is an amazing tricker, and there's videos of him front squatting 385 and deadlifting 525 with the most perfect form ive ever seen. Jugding by his site he's very fond of strenght training, nutrition and recovery and knows his shit.

Just noticed teh log is over 100.000 views. Thats pretty cool.
Also, I dont think the mods are too happy with my log. Ill probably close it after the new year!

 

[belph]

Just noticed teh log is over 100.000 views. Thats pretty cool.
Also, I dont think the mods are too happy with my log. Ill probably close it after the new year!

What makes you say that ?

 

[CRZA]

too many breasts and asses

 

[miaou]

Great comeback, dude! And some solid squatting!

Also, solid posts-to-views ratio! All those breasts and asses have really paid off!

Imo, you log is very training-centered; very few off topic discussions and the vast majority of pics are in the same posts as your training sessions (especially lately that you've been using spoilers). Don't think it violates the rule that logs with significant off-topic material should be locked at 1,000 posts.




Btw, how is that hip clicking of yours?

 

[CRZA]

Great comeback, dude! And some solid squatting!

Also, solid posts-to-views ratio! All those breasts and asses have really paid off!

Imo, you log is very training-centered; very few off topic discussions and the vast majority of pics are in the same posts as your training sessions (especially lately that you've been using spoilers). Don't think it violates the rule that logs with significant off-topic material should be locked at 1,000 posts.




Btw, how is that hip clicking of yours?

Thanks, felt good to do five reps with it! 180 felt equally as hard. Maybe +180 shit just feel heavy :icon_lol:

lol, yes. My views were way down before I started posting ehh.. motivational pictures. Maybe your right, we'll see. If no one complains, it stays

Hip clicking is pretty much the same sadly.
Going to purchase a foam roller during / after the holidays, and we'll see it if might help. It never bothers me, though, so thats good. Thanks for asking


Incline Bench
bar x 20
40 x 5
60 x 5
77.5 x 4 x 5

One arm bench press db
35 x 10,10,10

Rocky presses
25 x 10,10,10

Dips
bw x 5
+20 x 12,12,12

Vulcan gripper
up to 4/4 x 6,6,6
overcrush

Face rows
40 x 15,15,15

Rear delt raises
+5 x 20+10, 20+10
10s were done with elbows bent

Curls, db
15 x 8,8,8

Pinch rows
10+10 x right hand (8+2), left hand (5+3+2)

Vulcan gripper
3/3 x 20, 4/4 x 20

Thick bar wrist curls (flexion and extension) x 10,10,10


Incline bench felt damn hard. Hoping to get 80 next week.
db bench felt hard on last set. Going to move slowly with 40kg next week.
Did some extra grip work, just after I finished, parents came home with a macD burger. Great PWO meal :icon_chee
Will run tomorrow.

Spoiler

 

[toonie]

Great squatting CRZA. 190x5 is awesome.

 

[Kripto]

Solid ass squatting.

Did those incline bench sets kill your shoulders?

 

[CRZA]

Great squatting CRZA. 190x5 is awesome.

Thanks man. 200x5 is awesomer

Solid ass squatting.

Did those incline bench sets kill your shoulders?

Thanks.
haha, no it did not kill my shoulder. It used to, but after some tennis ball rolling on my infraspinatus fossa (origin of infraspinatus on scapula) it seemed to go away. I do it every once in a while (mostly before bench training, sometimes in teh evening), and pain is pretty much gone. Still a little uncomfortable, but good enough.
Im still a bad incline presser, but getting better

 

[CRZA]

Front squats
40 x 5,5
60 x 3
80 x 2
100 x 1
pause on pins
110 x 2
120 x 2
130 x 2
regular front squats
120 x 6

Snatch Grip deadlifts
110 x 5
140 x 5
straps
160 x 5
180 x 5, horrible set
150 x 5, stiff legged regular grip

Power clean + Hang clean
70 x 1,1,1,1,1

Vulcan gripper
up to 5/5 x 3,3,3
Overcrush
Some high rep sets

Wrist curls x 10,10,10. End of barbell + 10kg

Ab roller
bw x 10
+25 x 5,5, didnt feel good
+15 x 10
bw x 10

Good enough day. DL's still dont feel too good. Oh well.

Spoiler

 

[belph]

Nice fronts squats man.

 

[kotriz]

solid training

 

[CRZA]

Nice fronts squats man.

Thanks man. They're getting better, but slowly

solid training

thanks !

Bench press
bar x 10
40 x 5
60 x 5
80 x 5
100 x 8
110 x 3x3
not good

one arm bench press db
left hand: 40 x 5,5,5
right hand: 40 x 5, 35 x 5,5
weird. Will go down here for higher reps next time

Rocky presses
30 x 6,6,6

Dips
bw x 5
+25 x 8,8,8

Chins
bw x 5
+25 x 2,2,2,3
bw x 17

Curls
bar x 5
30kg x 5x10

 

[miaou]

Why where those bench sets not good?

 

[CRZA]

They were slooooow. Im going to add some speed benching before my friday bench press workout. Little unsure what range to do them in ? 50-60%? of my all time max 137.5, not sure If I could hit that now. Anyone know anything about this?
going to do some research, but if anyone reads, drop a comment.

 

[miaou]

If memory serves, the typical speed benching protocol (per westside method) is 50-60% of max + bands that add about half that at the top and little to no tension at the bottom, for 9 sets of 3.

 

[dinpappa]

Is it the top or bottom wich is the slowest part by the way? You could look into some more medium grip, paused, boards, reverse bands or 8-figure bands depending on the stickypoint

 

[CRZA]

Everything is really slow, lol. Id probably say around the middle to the top.
Im guessing ill stall on incline benches soon, then ill do some board presses.

Dont have any bands, you think it will work without?
Speed might just slow down, because im weak, so yeah. Might not help anyway.

 

[dinpappa]

Everything is really slow, lol. Id probably say around the middle to the top.
Im guessing ill stall on incline benches soon, then ill do some board presses.

Dont have any bands, you think it will work without?
Speed might just slow down, because im weak, so yeah. Might not help anyway.

If you have good power on the bottom but stall as it gets higher, boardwork, close grip would help alot (since you dont have bands)

Also, another benefit of the board is that you get used to hold heavier weight, wich means your tension doesnt suffer when yo go heavier than normal. And when you remove the boards and take off some weight it feels light in your hands, even thou its above 1RM. Little psychologicl benefit.

Regarding 8-figure bandwork, check around 14:00 at this



Erle Engmark og Andre Midtby som begger herjer vilt i sine vektklasser, han som viser strikkbenk fikk 795 totalt p

 

[CRZA]

hmm. Yes. I agree. Ill probably do some board presses, and skip the speed work, im not really a big believer in it, unless you use some band tension or similar.

Good video, thanks for posting.
mm, that girl is cute. All powerlifters are fat, right?