Simply incredible pulling ashy. Looked easyish as well.
Cycle 2 Week 1 Bench
Bench
2 x bar x 8
60kg x 5
67.5kg x 3
77.5kg x 3
87.5kg x 10 PR Triceps were the weak point today but that was expected since I trained them Sunday. Under normal circumstances they'll have an extra days rest so it shouldn't be an issue then.
Incline Bench
50kg x 10
2 x 60kg x 6
50kg x 9
50kg x 7 Hit the chest pretty good. Experimented with not locking out to keep the tension of my triceps.
Machine Press
60kg x 11-6-6 Attempted to do a RP set. It's quite obviously that I'm holding back on the first two mini sets. I'll have to fix that.
Cable MM
2 x 20kg x 15
20kg x 12
superset
Push ups
2 x bw x 8
bw x 10
Nice little workout. I felt the chest working way better than usually so that's quite pleasing.
Military press: 11x132. + 3 reps from last time, finally moving forward here again.
Incline bench: Sets of 5 up to 176x5
Military: 9x110, 6x100, 6x88 with pinkies on rings.
Seated laterals: 8x50 (didn't get these all the way up), 10x39. Then 10 "full ROM" with 11 lbs.
Front raises: 10x22 lbs, held the contraction first 4
Pushdowns
Front Squats:
20kg 5
60kg x 4 - felt surprisingly light
80kg x 3
95kg x 5 Everything felt easy but my calf started acting up after that "top" set so I cut it there. Supposed to be recovering after all.
RDLs:
60kg x 15 Nice'n'easy.
Notes:
My calf is pissing me off now. I know really I need to just not squat for a week but taking a deload is hard enough for me as it is, let alone not squatting at all. :( Otherwise form felt good and the weights felt light as they should do.
Join date: Jan 2010
Location: Pennsylvania, USA
Posts: 1239
Adam Lyon hides cupcakes under his powah-belly.
May 8, 2012
Warmup - Hip Mobility Work
Squat
45 x some
135x10
185x5
225x5
265x5
285x5
(325x3)x2 (weight and volume PR)
(280x3)x3
I was irritated coming into it and had little patience. Wasn't feeling great but wanted a PR anyway. Had to work for the 325 triples, but I got them. Form wasn't the prettiest, but I still did it. I feel that maybe using more back just works out for me. Kind of early to tell. Keeping my elbows under the bar seems to help, too.
Clean
(135x3)x3
165x1
185x1
200x1
(215x1)x2
Squat cleaned 215. Landed awkwardly on both and almost lost them. Maybe I should actually practice squat cleaning if I want to get better at it.
CSR
90x15
(135x10)x2
Only counting plates.
Standing Cable Abs - 2 x a lot
Fairly good day overall. Can't complain. Once again, Ultimate Frisbee is uh deh behst.
Congrats on the milestone pr Ashy. The way that looked youll be pulling 6+ in no time. However, the boy band music did not do justice to the weight lifted
HFS/chest
squat 335 5x4
bench 260 5x4
dead 435 5x4
Still deloading boredom from me. But DAMN Kakno I am mirin' that deadlift - absolutely flew up off the floor, looked easy. Nearly at 5 plates (Euro style)!
Notes: Overall good day. Was working on barely touching the board. Was a little tough. Also working on being smarter in training and NOT MISSING WEIGHTS. Today is the last day that I miss a weight in training. Have to train tomorrow and friday cause the gym is closed this saturday. Gotta do what you gotta do.
Join date: Nov 2007
Location: North Carolina, USA
Posts: 5505
Nice pulling Ashy, proud of you for breaking that barrier.
Hit some back and shoulders today; even though I stuck with lighter weights, I could feel a lack of stability from my lower back being fatigued. Been on the rifle range this week, lots of pulling pits (Maiden knows what I'm talking about), but it's all good.
Seated Military Press:
barx10
95x8
135x6
155x4
175x3
195x4/4/4/4/4
Cable Rows:
75x10
120x10
165x3x20 (controlled, but no pause)
Standing Lat Pulldowns:
50x10
80x10
110x10
140x3x12
DB Laterals:
25'sx10
45'sx3x8
Everything felt good, but dang I can't wait to go back to gym BEFORE work at the end of this week. Feel like I have so much more energy. And the gym was so dang crowded when I went tonight, DO NOT LIKE!
Join date: Jun 2009
Location: Kentucky, USA
Posts: 1192
Crazy pulling Adam. Hope I can become a Man-Boy-God just like you someday.
5/9/12
AM: HFS
Back Squat: Felt easy
225x3x2
Flat Bench: Uhh... something was... off?
175x3x2
Conventional Deadlift: Ok, I'm fucking up here. I'm not getting any 'leg drive' with the first few inches off the ground. Not sure how to fix this. Will try and get a video.
315x3x2
PM: Chest/Biceps/Calves
Flat Bench: Idk, just couldn't stay tight, reps were fast, it't like I just lost it midway through the 3rd
150x3
170x3
190x2+1 <--- Wtf...
155x7
Incline DB: Dunno why, but these were superbly easy feeling as opposed to last week, even with going up 5lbs on each DB
45'sx6
55'sx6
65'sx7.999 <--- just couldn't lock 'em out
MM Cable Flies: Ohh get pumped for Daddy! These felt great!
40x10
50x10
60x13
40x20
Hammer Curls: Great pump
30'sx8
35'sx8
40'sx12
Pulldown Curls: Yes yes yes
60x10
75x10
90x17
Straight Bar Curls: Solid
60x6
70x6
80x8
Smith Calve Raises: Found out the gym got a little calve raise block thingy. Super sexy. Sad last week of school is when they got it :/
1ppsx12
2ppsx12
3ppsx12
1ppsx20
Well, today sort of blew. I think I'm just getting to the point where I need a little deload. Last session DL felt crappy. Today, Bench felt crappy. Stress from finals, life, and work is adding up, and sleep has dwindled. So I think next few sessions, I'll be taking it easy, just basically HFS type work, with some pump stuff. No PR chasing. Haven't taken anything resembling a deload in about 6 months, it's probably due. lol.
Join date: Jul 2009
Location: Ontario, CAN
Posts: 996
5/9/2012
Bench press
102.5x3x3
97.5x3
92.5x2x5
120x1-fairly easy but not fast.
Close grip
90x5x5
Squat
225x2x6
curl
45x10
this sucked, everything felt slow today, things were slow last week as well and had to cut it short to be elsewhere. but I think this is due to a technical problem or a cue I've forgotten. lowering to 97.5 next week on the 3's, then moving up when that is snappy enough. 308 in june.
Squat
2 x bar x 8
2 x 60kg x 5
90kg x 5
117.5kg x 3
132.5kg x 3
150kg x 6 PR Form didn't feel very solid but I got a PR which was nice.
HS Linear Hack Press
1pps x 12
2pps x 12
3pps x 12
4pps x 20 PR Very weird machine. Going deep without rounding the lower back is impossible for me, so these are done with a short ROM and no lockout.
Walking DB Lunges
bw x 20
3 x 18kg x 20 Grip seems to be holding me back a bit. My hands and traps are on fire before my legs but still feels awesome.
Leg Curl
25kg x 12
30kg x 12
32.5kg x 12 PR
30kg x 8 drop
25kg x 8 drop
20kg x 8 Same weights as last time but beat the reps in every set. The hamstring pain afterwards was probably the most painful thing I've ever experienced in the gym.
SLDL
bar x 8
3 x 40kg x 10 Not working for me. I'll have to stick with Back Raises as my stretching movement.
Seated Calf Raises
45kg x 25
50kg x 15
50kg x 15 More weight and more reps than last time. That's the way we like it.
Join date: Jan 2010
Location: Pennsylvania, USA
Posts: 1239
May 10, 2012
First off, I tested out box squats. Aside from an awkward walkout and re-racking, they felt pretty good...just worked up to 225 for a few reps, took a wide stance and really tried to sit back. I can see these helping my sumo pull.
Anyway...
Push Press
45 x some
(135x3)x2
(160x3)x2
(175x3)x2
180x3
195x3 (PR)
205x1 (Tied PR)
215 x miss
These are tricky...strength is there, but technique comes into play a lot I think.
Bench
Messed around with different setups up to 175, then went back to my standard setup and did this:
225x1
235x1
245x1
255x1
(265x1)x2
All paused. I think 265 might be a PR. 2nd single was the slowest bench rep ever; took around 20 seconds, no joke. My back locked up afterwards lulz.
Neutral Grip Pullup
BWx8
BW 60x3 (sloppy)
BW x some x some
Used straps on one of the BW sets for no reason, and one of them snapped when I jumped down. Straps are now officially for doucherzzz.
That's all I could do. The push presses were hit and miss since I PR'd and missed. I need to figure out some kind of template for bench; I kind of just do whatever because I fell off of doing any type of structure due to it sucking ass ever since coming here. But either way, I think that bench is going to be taking a backseat to my push press for now.
Join date: Dec 2008
Location: Montana, USA
Posts: 3164
H4M, we were really close.
Deadlift training:Goal was to do a bunch of speed type pulls against bands, but i realized early on that my strong band setup wasn't very good so i abandoned it.
Deads: regular 135*5,sumo 135*5,regular135*3,sumo 135*3, added strong band regular135*3, sumo135*3 decided to just work up but keeping it fairly fast. regular 225*3,sumo 225*3, regular 225*3, sumo 225*3, regular 315*2, sumo 315*2, (regular 405*2, sumo 405*1.5) vid
skip to 27secs, and 1:17 for the pulls
DB romanion deads:75*10,105*10,105*10
Lat pulldowns:100*12,150*12,200*8,250*6
Done, had to cut it a bit early because i went to Avengers. That movie was fucking awesome!
Did 610 twice, didnt film it the first and really wanted a vid to post to show smolov progress so did it again, spotter on left touched a little but we will jut go with it since im posting another next week or so.
the weight felt heavier on the left, i was a bit too excited/nervous/rushed w.e.
Over all felt good, hope to get my squat up as much as possible over this summer. Shit been cray realized I have put around 150lbs on my squat this year My goal for Dec last year was to deep squat 500 :) being that i was in the 450 range
So, a while back Dr. Kalle pulled a 463 sumo deadlift as a PR. That same week I pulled 465 sumo just for him <3
Just two days ago he pulled 474.... You know where this is going
Man, I have some skinny arms. You would think my name is spidey22
Deadlift
Started out doing conv pulls, and hitting a sumo pull afterwards
135 x 3 x 3
225 x 3
315 x 1
405 x 1
455 x 1
Switched to just sumo pullin'
480 x 1 PR
505 x 1 ugly as fuuuuu
Missed the 505 cause I had to hitch. Technically; I did not get tight enough, and I couldnt use my glutes cause my right ass cheek cramped like a mofo.
Bent Over Row
135 x 8
225 x 5
275 x 5
285 x 5
275 x 5
Barbell Shrug
135 x 20
225 x 20
315 x 20
405 x 10
455 x 20
Achilles that is one awesome squat. What's the tune?
Steve OMG I burst out laughing on that first pull. Way to send a message! And then the end of the vid again. Almost forgot I was watching someone who is STRONG AS FUCK BUSTING OUT PRS!
OH Press
2 x bar x 5
30kg x 5
40kg x 3
45kg x 3
50kg x 7 PR Almost had 8 but at that point it was turning into a high incline press so stopped it at around eye level.
Klokov Press
bar x 10
3 x 30kg x 10
Top-Half Victory Pose
5kg x 12
6kg x 12
7kg x 12
5kg x 12
Reverse Pec Dec
25kg x 12
35kg x 12
50kg x 15 PR
35kg x 15 drop
25kg x 12 drop
15kg x 12
Six Ways
3kg x 16
2 x 3kg x 10 last set straight to Seated Laterals
3kg x 15
Cable Rear Delt
5kg x 50
2 x 10kg x 20 Did these lying on an incline bench using the high cables. I'm pretty sure gravity did most of the work on the first set.
Leg Raises
3 x bw x 15
Awesome workout. I'll definitely keep this exercise selection. That means I figured out how I want my chest, shoulder, arms and leg workouts to look. Now I just need to figure out back.
TUESDAY: AM
Hfs/ legs
Deadlift 220x4x4
Bench 140 4x4
Squat 140 x 4x4
Legs
Front squats
110 x3
120x3
135x 3x3
Machine leg press
135kg (stack) x4x10-12 ( 3-5s negatives )
The first rep on every set felt like i was push a tonne is was really hard to get moving but easyish after.
Front squats again
80x 10
90x 10
100x10
Leg extension (single leg)
Some weight x 40 total reps LR
Switched between legs when i got tired.
