No Rest for the Weary

[CRZA]

Gotto keep the people happy

#31 W3D1

Skwaaats
110 x 5
132.5 x 2 x 4
155 x 2 x 3
+belt
177.5 x 5 x 3

Bench Press
72.5 x 5
87.5 x 4
102.5 x 2 x 3
117.5 x 5 x 3

Skwaats
110 x 6
132.5 x 6
145 x 4 x 6

Bench Press
80 x 5
95 x 2 x 5
110 x 4 x 4

Rows: 72.5 x 5 x 5
Curls: 15 x 5 x 10

not bad.

 

[kotriz]

good job!

 

[MilkManUK]

Not bad at all mate. Nice work.

 

[miaou]

Solid sesh, C.

 

[CRZA]

Thanks folks!

Wednesday: W3D2

Deadlifts
125 x 4
150 x 4
175 x 2 x 3
200 x 2 x 3
215 x 3 x 2

Benchpress
72.5 x 6
87.5 x 5
102.5 x 2 x 4
110 x 2 x 3
117.5 x 2 x 2
125 x 2 x 1
117.5 x 2 x 2
110 x 2 x 3
102.5 x 5
95 x 7
80 x 11
72.5 x 13

Flies: 20 x 5 x 10

RDLs
130 x 4
150 x 4
180 x 4
160 x 3 x 4

Front squat
112.5 x 5 x 5

Ab rollouts, 3 x 10

Deadlift felt good, no belt. Huge pec pump.
Tried RDLs to give my erectors some more tut.

Today: W3D3
Benchpress
72.5 x 5
87.5 x 4
102.5 x 2 x 3
117.5 x 6 x 3 (paused)

Skwaats
110 x 5
132.5 x 4
155 x 2 x 3
+ belte
177.5 x 2 x 3
190 x 3 x 2
177.5 x 3 x 3

Benkpress
75 x 5
87.5 x 2 x 5
102.5 x 5 x 5

French press: +25 x 5 x 10
Rows: 72.5 x 5 x 5
2h

Bench press felt good. Squats felt heavy today. Sore hamstrings from RDLs

Spoiler

WU TANG!!

 

[CRZA]

Skwaats
110 x 5
132.5 x 4
155 x 2 x 3
Belte
177.5 x 2 x 3
190 x 2 x 2
200 x 2

Benkpress
72.5 x 5
87.5 x 4
102.5 x 2 x 3
117.5 x 2 x 3
125 x 2 x 2
117.5 x 2 x 3

Skwaats
110 x 5
132.5 x 4
155 x 2 x 3
Belt
177.5 x 4 x 2

Rows 72.5 x 5 x 5
Curls: EZ + 20 x 5 x 10
French press: EZ + 30 x 5 x 10

Not bad

 

[redbeard]

I get squat envy every time I check in here! Don't think I've been able to tell before - what style of squat do you use?

 

[CRZA]

Dont. Its nothing special..... yet. Thanks though

I squat low bar, always have.

 

[kotriz]

solid squats good job

 

[CRZA]

Thanks mate

Wednesday, #30. W4D2
Benchpress
72.5 x 5
87.5 x 4
102.5 x 2 x 3
117.5 x 2 x 3
125 x 3 x 2

Deadlifts
125 x 4
150 x 4
175 x 2 x 3
200 x 2 x 3
belte
215 x 3 x 2

Benchpress
80 x 5
95 x 5
110 x 4 x 4

Flies: 20 x 20,20,10
Frontskwwats: 112.5 x 5 x 5

Good deadlifts, bench felt heavy

Friday, #30 W4D3
Skwaats
110 x 5
132.5 x 4
155 x 2 x 3
belt
177.5 x 6 x 3

Benchpress
72.5 x 5
87.5 x 4
102.5 x 5 x 5

Flies: 20 x 5 x 10
French press: +30 x 5 x 8
Pull ups: 3 x 8
Ab rollout: 1 x 10, +25 x 10, 1 x 10

new upton photos

Spoiler

 

[miaou]

Bump.

 

[CRZA]

Took a week off last week, to focus on some other stuff.
Was supposed to start up sheiko again yesterday, but my left shoulder hurt, from whothefuckknows on sunday and got worse early monday. Felt good today, so im happy that I decided to rest an extra day. :icon_chee

Sheiko# 31
Maxes:
Squat: 225
Deadlift: 255
Bench: 150

Sheiko #31 W1D1
Bench Press
75 x 5
90 x 4
105 x 2 x 3
120 x 2 x 3
127.5 x 4 x 2

Skwaats
112.5 x 5
132.5 x 2 x 5
belt
157.5 x 2,4,6,8,7,5,3
rest intervals: 1,1,1,2,2,2 minutes

Bench Press
75 x 6
90 x 2 x 6
97.5 x 4 x 6

Skwaats
112.5 x 5
135 x 2 x 5
145 x 4 x 4

Rows: 75 x 5 x 5
Hammer curls: 17.5 x 5 x 10
Incline curls: 10 x 3 x 5

Bench didnt feel too good today. Squats felt good, but high reps sucks.

Spoiler

 

[CRZA]

Deadlift to knees and up
120 x 5
152.5 x 2 x 4
+ straps
180 x 4 x 4

Benchpress
75 x 5
90 x 5
105 x 2 x 4
112.5 x 2 x 3
120 x 2 x 2
127.5 x 2 x 1
120 x 2 x 2
112.5 x 2 x 3
105 x 4
97.5 x 6
90 x 8
82.5 x 10
75 x 12

Sumo deads
120 x 5
150 x 2 x 3
180 x 4 x 2

Front skwaats: 115 x 5 x 5
Ab rollouts: bw x 20,10,10

OK, considering how sore I am from tuesdays session.

 

[kotriz]

keep it up bro

 

[Flash_Monsta]

Hey good work in here, man. Strong lifts.

 

[CRZA]

keep it up bro

Thanks buddy. I will

Hey good work in here, man. Strong lifts.

Thanks, appriciate the kind words, mate. Im trying!

 

[CRZA]

Skwaats
110 x 5
135 x 4
155 x 2 x 3
+belt
180 x 2 x 3
190 x 3 x 2

Benchpress
75 x 5
90 x 2 x 4
105 x 2 x 3
120 x 6 x 2

Skwaaats
125 x 5
145 x 5
+belt
170 x 4 x 4

Press
60 x 3 x 6
50 x 2 x 6

French press: +20 x 5 x 10
Rows: 75 x 5 x 5

 

[CRZA]

Benchpress
75 x 5
90 x 4
105 x 2 x 3
120 x 2 x 2
135 x 3 x 1

Skwaats
112.5 x 5
135 x 4
157,5 x 2 x 3
+ belt
180 x 5 x 2

Lunges
70 x 2 x 6
75 x 6
80 x 2 x 6

Benchpress
82.5 x 5
97.5 x 5
112.5 x 4 x 5

Rows: 75 x 5 x 5
Curls: EZ bar + 20 x 10, +25 x 10, +30 x 3 x 10

Hips felt abit painful during squats, hoping its only due to a insufficient warmup and nothing else. Okay benching.

Spoiler

 

[miaou]

Nice work, C.

Hope the hips are nothing srs.

 

[CRZA]

Thanks mate.. I hope so too

Defcit deadlifts
127.5 x 3
152.5 x 2 x 3
165 x 4 x 3

Benchpress
75 x 6
90 x 5
105 x 2 x 4
112.5 x 2 x 3
120 x 2 x 2
127.5 x 2 x 1
112.5 x 3
97.5 x 5
82.5 x 7

Deathlifts
140 x 3
165 x 2 x 3
190 x 2 x 3
+ belt
220 x 4 x 2

Ab rollouts, from knees
+25 x 3 x 10
bw x 10

Felt powerful during deadlifts today. Bench felt okay.