No Rest for the Weary

[dinpappa]

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?

Yes, all powerlifters are fat

Anyhow, i love the combination heavy board work to get used to heavy weight and kickass lockout and wide, medium and close bench with pauses for volume. Gives me great work throughout the ROM, and feel much more confident when putting it all togheter

Let me know how it goes! also, if you like the video, there is a part 1 also. About an hour long, all technique from two of our most promising juniors

 

[CRZA]

Thanks for info din

Squats
40 x 5
60 x 5
80 x 3
110 x 3
130 x 3
150 x 2
belt
170 x 10
170 x 10
160 x 10
belt off
130 x 10
130 x 10
Was spent after first set. Harder than I thought it would be. The 2 and 3rd set I cut depth a good amount, and I was shaking the entire way through.
But I wanted to do 2 sets of 10 with 170. So I put on my balls and did it
130 was easy

Rows
70 x 5
80 x 3
100 x 3
(sloppy as shit, shouldnt count these, but wanted to try )
90 x 3,3
70 x 12

GHR with assistance
5x5

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

Split squats
+25 x one set of 10. This was done to get a stretch on the psoas

Going to suck to wake up tomorrow, lol

Spoiler

 

[LegioTitan]

When did you get that damn strong??

Hard work right there.

 

[dinpappa]

170 x 10
170 x 10
Holy f*cking balls jesus! When did this happen, that is sick weight for 10 reps! Im jelly!

 

[CRZA]

When did you get that damn strong??

Hard work right there.

lol. You can check my log, its been almost 3 years (24th nov) since I started it
Thanks for the compliment, much appriciated

170 x 10
170 x 10
Holy f*cking balls jesus! When did this happen, that is sick weight for 10 reps! Im jelly!

haha, Thanks, im positive you could do it (and more) if you went for it.

 

[miaou]

Yep, 170x10 for 2 must be pretty fucken brutal.

 

[kotriz]

strong squatting!

 

[CRZA]

Yep, 170x10 for 2 must be pretty fucken brutal.

yeah, pretty much :icon_lol:

strong squatting!

Thanks mate

Incline bench
bar x 10
50 x 5
70 x 3
80 x 4x5

One arm db press
30 x 8,8,8

Vulcan gripper
up to 6/6 x 2,2,2

Rocky presses
32.5 x 6,6,6

Dips
bw x 5
+25 x 10,10,10

Face rows
45kg x 12,12,12

rear delt flies / elbows bent
10/10
10/10
10/10

Curls
32.5 x 5x10
Vulcan gripper 3sets of 10 + wrist curls

Bench was hard, will do board press next week

Tomorrow its actually 3 years!! since I started this log and started my quest for superior strenght and awesomeness.
I guess when I started I would of thought that by the end of 3 years I would not struggle with a 80kilo incline press
It is what it is. My bw has remained fairly consistant, maybe gained 2kilos or so.
You expect 3 years to be a loong time, and when you see the progress you make in the first year, you expect yourself to be a absolute beast after 3 years.
But a year goes by really fast and so does three, and I plan on lifting for a long time, so
Here's for 3 more years!

Spoiler

 

[LitteringAnd]

Happy early liftiversary.

Strong squatting in here.

I would love to be where you are at after 3 years.

 

[miaou]

But a year goes by really fast and so does three, and I plan on lifting for a long time, so
Here's for 3 more years!

Right on, bro.

 

[Keosawa]

Where is your squat now? It has to be close to 500 lbs. (227.5 kg).

 

[belph]

Happy liftiversary ! And I'll ask the same question as Keo.

 

[CRZA]

Right on, bro.

Yeah, man. :icon_chee

Happy early liftiversary.

Strong squatting in here.

I would love to be where you are at after 3 years.

Thanks man. Thats nice of you to say. Arnt you relatively close, though.
You havent trained that long I think. And you had some great progress a while back.

Where is your squat now? It has to be close to 500 lbs. (227.5 kg).

Havent tested it since July I think. And have not gone heavier than 190kg since then.
500 would be amazing to hit before the new year, but I crumble under heavy weights, So I dont think im there yet, 200+ feels very heavy. Im pretty good at repping and grinding squats
You know those really fast lifters you see, that lift explosive and fast even on their 5th rep of their 5 rep max, and when they stall, they cant grind through the sticking point? Im the exact opposite of this, lol.

Happy liftiversary ! And I'll ask the same question as Keo.

Thanks mate.
Going to test before the new year for the competition, so we'll see.

 

[CRZA]

Squats
40 x 5
60 x 5
80 x 3
110 x 3
belt on
135 x 2
155 x 2
175 x 2
tighten belt
195 x 5
190 x 3
180 x 3
belt off
160 x 3
160 x 3
Teeeh fuck happened to my depth. Lol. It was horrible today, absolutely horrible. Have no idea why. Ill try fixing it by doing bottom up squats on thursday and working on depth.

Had 195 in my mind, was supposed to be 3 reps, but I thought of it in the morning, and I wanted to do 5, then I can "relax" a bit on thursday and not go crazy, because I got some exams coming up and its one less stress out of my "system", so to speak.


Paused squats
130 x 3x3

Front squats
70 x 3
90 x 3 "look no hands" grip
110 x 1,1,1
90 x 3 "look, ma, no hands!" grip

Rows
70 x 5
80 x 10
70 x 10,10

GMs
70 x 6,6,6

Ab rollout
bw x 10
+20 x 10,10,10
bw x 10,10

traction, back

Spoiler

Asians, why not

now for some sleeep

 

[miaou]

195x5 => fucking strong.

Congrats for the PR (which I'm pretty sure it is)!

 

[kotriz]

i wish i could rep 195 for 5 on my horrible days lol

 

[CRZA]

195x5 => fucking strong.

Congrats for the PR (which I'm pretty sure it is)!

Thanks! , but im not too happy with it. Thanks

i wish i could rep 195 for 5 on my horrible days lol

I think you could! I actually felt pretty good and explosive that workout, but my depth was horrible.

Bench Press
bar x 10
40 x 5
60 x 5
80 x 5
90 x 2
102.5 x 8,
8th rep was a grinder. 7th was pretty good, so I thought teh 8th rep would be easier

112.5 x 3x3
Form was good, speed was non-existent

One arm db bench
20 x 8
25 x 8
30 x 15

Rocky presses
35 x 6,6,6.

Dips
bw x 5
+25 x 12,12,12

Chins
bw x 5
+30 x 1,2,2,2,2
bw x 17

Curls
35 x 5x10

good workout.

 

[Kripto]

What's a rocky press? Sorry I'm dumb

 

[CRZA]

The technical term I guess is a Bradford press, or one press done in the front of the body, then you do the next rep behind the neck, so 2 presses in one rep. Or thats how I do them

I use rocky press, because I saw Stallone doing it in rocky 2

You see it around 1:35

Shoulders feel dead afterwards

 

[Gingervitis]

The technical term I guess is a Bradford press, or one press done in the front of the body, then you do the next rep behind the neck, so 2 presses in one rep. Or thats how I do them

I use rocky press, because I saw Stallone doing it in rocky 2

You see it around 1:35

Shoulders feel dead afterwards

Good enough for rocky, good enough for me :icon_lol:

Strong squatting too, congrats!