No Rest for the Weary

[CRZA]

Half squats on box
105 x 5
122.5 x 5
140 x 5
157.5 x 5
175 x 5

Lunges
65 x 4 x 6

#1 Bench Press
102.5 x 6
107.5 x 2 x 5
110 x 2 x 4

California press
40 x 3 x 8

Ab rollouts
+15 x 3 x 5
bw x 10

Bench was tough. So were the squats too.

 

[kotriz]

good job

do you know this site? if not, you will like it http://dailyupton.com/

 

[CRZA]

That is a very good site. Thanks. Allthough ive seen (and fapped to) all her pictures I think.
Oh, and start logging again!!

Half squat on box
105 x 5
122.5 x 5
140 x 5, 5

Paused deadlifts
120 x 3
145 x 3
167.5 x 2 x 3
180 x 4 x 2

One arm db bench
30 x 3 x 8

Box pulls
132.5 x 4
155 x 4
180 x 2 x 4
190 x 4 x 4

Hanging leg raisea
Bw x 10
+5 x 3 x 5
Bw x 10

Good day. Technique looked good(ish) too.
Oh and I got ASOIAF #5 today.

 

[miaou]

Paused DLs sound pretty brutal.

That is a very good site. Thanks. Allthough ive seen (and fapped to) all her pictures I think.

There're all fapped out. Need to take new ones.

Oh, and start logging again!!

Word.

 

[CRZA]

The toughest exercise on sheiko imo. But it gets the job done

 

[LegioTitan]

Around the 80% mark they get ridiculous for me.

 

[CRZA]

Does sheiko ever get that high with them, though?
They are usually programmed around 70 %

Half box squats
105 x 5
122.5 x 5
140 x 5
157.5 x 5
180 x 3
140 x 8

Lunges
65 x 4 x 6

Bench press
90 x 2 x 3
110 x 2 x 3
120 x 2 x 2
130 x N

California press / diamond pushups
3 x 8

Ab rollout
+ 20 x 3 x 5
Bw x 10

2hours

A bunch of vulcan reps done between sets

Fairly good workout

 

[Squat More]

Are you and I the only ones on the board who own a Vulcan gripper? Be cool if more guys did, then we could have a comp with that.

 

[CRZA]

Think so. Grip training is not very popular here and most havent heard of the vulcan

 

[Squat More]

What springs do you have for it? My best is a level 14 close with the wasp, thing is a tough mother to set.

 

[CRZA]

I still only have the orange training one. No real point of getting a new untill I can do the highest level
Good close btw!

 

[Squat More]

Nah the orange gets weak over time, I have the Orange, black, and wasp. I don't think it is possible to close the orange with it on both highest notches. I would suggest a black or wasp spring... or whatever David has in stock right now. Hell, I would even be willing to lend you the wasp spring, granted you payed the shipping back from Norway (that's where you're from right?) after a while.

 

[CRZA]

Thats cool of you. Thanks for the offer.
The spring is pretty cheap, and because of its price I can get away with no taxes, so I might do that some day in the near future

 

[Squat More]

Yeah, the orange becomes pretty useless after a certain level on the Vulcan, David has said this himself. It gets stretched to a point where it can become dangerous on the highest notches (that even #4 gripper closers) cannot touch.

 

[kotriz]

i got the vulcan as well, orange and black spring

 

[CRZA]

Yep. I forgot about kotriz. See, you need to log more

Snatch "high" pull
60 x 3 x 3
70 x 3 x 3
+ face pulls w/ bands

Lat pulldown
50 x 5 x 8

Face pulls 3 x 20

Bb curl
30 x 4 x 10

Plate curl some reps with 5 og 10kg

I rode the bike two times this week. One time for an hour and the second time for 45 minutes.


Relevant pictures

Spoiler

 

[CRZA]

Half box squats
107.5 x 5
125 x 5
142.5 x 5
160 x 5
180 x 5

Lunges
65 x 4 x 6

Benchpress
102.5 x 6
107.5 x 2 x 5
115 x 2 x 4

California press / close pushups
40 x 8
50 x 8,8 / 3 x 10

Ab rollouts
Kv x 5
+15 x 2 x 3
+25 x 3 x 3

Hammer curls
17.5 x 3 x 8

Hard, but manageable.

 

[CRZA]

Box half squats
107.5 x 5
125 x 5
142.5 x 5
142.5 x 5, tried without the box. Still pain

Deficit pulls
120 x 2 x 3
145 x 2 x 3
155 x 4 x 3

One arm db bench
30 x 3 x 8. Hard(ish)

Box pulls
145 x 5
167.5 x 5
191 x 2 x 3
215 x 3 x 2

Hanging leg raises
+2.5 x 3 x 5
Bw x 10

Bicep curl
10 x 3 x 12

Good. Technique was good enough I think.
Sweat like crazy, and the heat sucked to train in
Oh well. Summer dayz

Spoiler

 

[CRZA]

Went for a bike ride to do some shopping. For a out of shape bastard like me, a bike ride is considered a workout. So I was pretty tired after that.
Went for a bikeride yesterday too. Very fun, I rode on some awesome trails in the woods and one of the reasons why its so much fun is that in norway, there's very few flat trails. So it sort of become's a interval workour, because the trail goes like a W.

Bench half squats
107.5 x 5
125 x 5
142.5 x 5
160 x 5
183 x 3
142.5 x 8

Front squats
80 x 3
90 x 3
100 x 3
110 x 3
120 x 3
100 x 3
Some high bar squats

Bench Press
115 x 2 x 3
122.5 x 2 x 2
137.5 x N

California press / close pushups
50 x 3 x 8 / bw x 3 x 10

Ab rollouts
standing x 2 x 3
Partials x 3 x 5
kneeling x 10

Vulcan gripper
R: 7/7 x 5, 8/7 x 3, 8/8 x 2, 8/9 x not a chance
L: 7/6 x 5, 7/7 x 3

All bench press reps were grinders
Front squat and high bar dont hurt. But it might be because the weight is soo low.

Spoiler

 

[miaou]

Vulcan gripper
R: 7/7 x 5, 8/7 x 3, 8/8 x 2
L: 7/6 x 5, 7/7 x 3

Dat dere grip strength


I'm thinking of trying box half squats at some point as a starting progression for my knees before I return to normal squats. How do those feel on your knees?