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GyzzBrah

Actually going gym etc pt.2

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On 22/12/2017 at 1:19 PM, maccaz said:

dont mock people. you are one of those new years type people who come and go.

 

go do some squats boy

Might look silly to you. But there is such thing as neck training 

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On 20/12/2017 at 10:48 AM, GyzzBrah said:

From now everything will be a PR because as Maccaz and Wendler both said, what counts is what you can do now, not 3 years ago.

Damn, Maccaz. You're being quoted as a guru alongside Wendler! :-D

(Fair enough though... they are certainly wise words.)

 

And Gyzzbrah - I'm looking forward to seeing your progress this year.

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Maxing out week

 

Overhead Press

40 x 5

50 x 1 "pr"

45 x 2

45 x 2

 

Front Squat

60 x 1

70 x 1

80 x 1 "pr"

 

Close grip bench

60 x 8

60 x 8

60 x 8

 

Tricep Pushdown

20kg 4 x 10

25kg 2 x 5

 

Lateral raises

8+ x 8

idk was just waiting for dad to finish up

 

Went from 68 kgs to 77kg's in 1.5 months, starting to get fat but not very. Must be just the christmas food.

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Made some very good gains today and am very proud of what I did. Probably best gains since stopping lifting 2 yrs ago.

 

Bench Press

60 x 8

70 x 1

80 x 1 (PR)

60 x 3

65 for 8 sets, 3 reps

 

Rows

77 x 8

67 x 8

67 x 8

 

Dumbell Bench

28 x 12 (PR)

32 x 6 (also PR)

32 x 6

 

Pullups

5

3

3

 

Tricep Pushdown

25 kgs 3 x 8

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Starting new cycle after 1 week deload.

 

Week 1

 

Overhead Press

40 x 8

45 x 8

 

Front Squat

45 x 5

50 x 5

60 x 3

65 x 3

70 x 3

 

Close Grip Bench

50 x 10

55 x 10

55 x 8

 

Behind neck Press superset w/ Seated Lateral raises

Bar for 3 x 8 / 12kg 3 x 8

 

Tricep Pushdown

20kg 4 x 8

 

After looking at last weeks maxes, decided on the following goals for lifts:

Bench = 87.5

Squats = 120 (provided I actually squat this cycle)

Front Squats = 90-100 (90 ez 100 is stretching it)

Deadlifts = gonna attempt a max tommorow, so by next month hoping for 155-160 depending on what I get. Program has me maxing on these right after the deload on next cycle, rather than at the end of the old one.

 

Not following a super technical program so max goals are just based on mostly feel and more of what im aiming for than what I am going to end up doing. Purposely made them very difficult to attain which will motivate me to train harder. If I get within 5kgs of them thats good.

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Had a really good deadlift workout today. I planned to max out at 140, and as I worked up to that weight, I was taking a break for a few minutes to psych myself up to do just one rep of it. As I was doing this, some random dude comes in and randomly does 6 effortless reps right in front of me and walks off. Now as many of you know, I am quite egotistical and borderline narcissist. This came handy, as I was so fucking humiliated that someone took my bar and did 6 reps of my 1rm while I was psyching myself up to do just 1 rep.

Because of this, I got so angry and fucked off, that I thought to myself "I have to do more reps and be better than him no matter what, f*ck that c*nt". So I managed to do 5 reps in a state of extreme anger and humiliation (he did 6 but good enough). Ofcourse after this point I used up all my energy to attempt an actuall 1rm, so the calculated estimate is 158kgs.

 

Deadlifts

60 x 5

100 x 5

120 x 3

140 x 5 PR

130 for 4 singles

 

Straight Leg sumo deadlift

60 x 8

80 for 3 x 8 (dead stop, very controlled descent)

 

Barbell Rows

60 for 3 x 8

 

Hamstring Curls

4 x 8-10

 

Lat Pulldowns

2 x 8

 

Hammer curls

3 x 8

 

 

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Big leg workout today. One thing I need to improve is bracing myself throught the lift, because I keep tipping forward, which is ok when your lifting 80kg's but will be problematic when I start adding weight so deal with it now. Made sure at the start of each rep to pause, big breath, brace core tight, and maintain till I got back up. Took over a minute to do each set as a result of this but worth as I only leaned on like the second set towards the end. Abs sore as f*ck.

 

Squats

60 x 5

60 x 5

80 x 8 (RPE 10)

80 x 8 (RPE 10 i.e very difficult)

 

Pullups

3 x 6

 

Leg extension

3 x 15

 

Leg Curls

3 x 10

 

Goblet Squat

This is a really underrated excercise tbh for improving form, core strength, etc. Had a "heavy" dumbell 2-3 inches away from chest and did slow and controlled.

30kg for 3 x 8

 

Leg Press

Decided to do these towards the end of leg training as it saves effort loading plates since I wouldnt need as many.

4 x 10 (210kg + rack)

 

Deadbug

lots till couldnt do more

 

 

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Pretty decent workout today, went above planned single for OHP (50kg but did 57.5). Pressing  / triceps in general feel stronger so im sure it will pay off on the bench which has always been a little shit.

 

Week 2 Day 1

 

Overhead Press

40 x 5

45 x 1

50 x 1

57.5 x 1 (max single, up 7.5kg)

45 x 5

47.5 x 5

47.5 x 5

 

Front Squats

60 x 3

70 x 3

70 x 3

70 x 3

72.5 x 3

 

Close Grip Bench

60kg for 3 x 8 (up 10kg from what I normally close bench on this rep range)

 

Behind neck press, slow and controlled

just the bar 3 x 8

 

Seated Lateral Raises

12kg 4 x 10

 

Skullcrushers

20kg 3 x 12

 

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Shit deadlift workout on wednesday but much better results on chest day today.

 

deadlift

100 for 4 x 3 (speed work)

140 x 4

130 x 4

 

Sumo deadlift

80 x 7

 

Today

 

Bench Press

60 x 8

70 x 1

80 x 2 (1rm but told spotter to f*ck off after he curled the first one and managed a second one alone) this happens EVERY fking time I ask for a spot lol.

70 x 5

75 x 5

70 x 5

 

Lat Pulldowns

57 x 12

57 x 12

67 x 8

 

Dumbell Press

32 x 8

32 x 6

22 x 8

 

Seated Row

3 x 15

 

Around 5ish sets each for tricep pushdowns and hammer curls, 12-15 rep range for about 10 mins untill pump, and finished off with 2 sets dumbell fly.

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Day 4 (Legs)

 

Pretty good leg workout today

 

Squats

60 x 3

80 x 1

100 x 1

- Easy max, not sure about 120 but have 115 in the bag for sure when maxing in 2 weeks.

85 x 5

85 x 5

80 x 5

- On the working sets still trying to keep abs tight, still leaning over on last few reps but getting better at it.

 

Pullups (dead hang)

6, 6, 3, 3

 

Leg Curls

4 x 10

 

Leg Extension

4 x 15

 

Goblet Squat (Dumbell few inches away from chest, tensing abs throught, straight posture)

28kg for 3 x 8

 

Leg Press

5pps 4 x 10

 

 

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Week 3 day 1

 

Overhead Press

57.5 x 1

-Speed work

45 (5 x 3)

40 (3 x 3)

 

Front Squat

70 x 2

80 x 2

70 x 2

70 x 2

 

Close Grip Bench (1 sec Pause)

60 for 3 x 6

 

Lateral Raises

3 x 12

 

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Wednesday / thursday had work so was too tired to train, ripped a little skin on hands etc.

 

Deadlifts

100, 5 x 3

130 x 1

140, four singles

 

Straight Leg sumo

3 x 8 (80kg)

 

2 sets hamstring curls and 2 sets rows (2 x 10)

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Bench Press

60 x 5

60 x 5

80 x 1

75 x 5

75 x 5

70 x 3

 

Pullups (dead hang)

6, 3, 3, 3

 

Flat dumbell bench

32kg for 3 x 6

 

Seated Rows

3 x 15

 

Tricep pushdown

4 x 8

 

Hammer Curls

3 x 10

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Made unfortunate mistake of eating big meal of mexican food then not taking shit before leg day.

 

Squats

60 x 3

80 x 1

100 x 1

110 x 1

80 x 5

80 x 5

80 x 4

 

Leg extension

3 x 15

 

Leg Curl

3 x 10

 

Goblet Squat

3 x 8

 

Usually program calls for 2 days rest then begin max week, but didnt go 3 days prior so just gonna see what is least sore tommorow and max on that. Not a powerlifter so dont really care if its not "peaked" or whatever. Deadlifts are maxed on week one of a fresh program after a week of deload.

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My new flat is literally minutes from the gym so there is literally zero excuse not to train this year. If I dont post here atleast once a week, please hold me accountable. It's a real shame because these past few months it has been so nice to see myself getting stronger (even though I was still stronger slightly 2-3 years ago), and honestly it just feels so sad to come back and realise that I am weak / lost weight. It just feels nice lifting again.

 

Week 1 Day 1

 

Overhead Press

47.5 x 7

45 x 7

 

Front Squats

60 x 5

60 x 5

70 x 3, 3, 3

 

Close Grip Bench

60 x 10

60 x 9

60 x 8

On paper meant to be 3 x 10, but perfectly linear strength drop lol.

 

Lateral Raises

3 x 8

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Some really good stuff happening today; got a PR on deadlifts (160), which was my estimate from last month. As I had posted then, I purposely overestimated my maxes in order to motivate myself, so I was realistically expecting to get something in the range of 150-155, so pretty pleased with 160. The rep itself was smooth, fast, and with good form (those "useless" speed days helped a lot actually imo). I reckon an easy 170 for next months PR, after which diminishing returns are to be expected so i'd settle for a sustainable 5kg gain per month. 200kg+ looks feasible by the end of the year.

 

Week 1 day 2

 

Deadlifts

100 x 3

100 x 3

140 x 1

160 x 1 (PR)

145 - 4 singles

 

RDL

80kg for 3 x 8

 

Lat Pulldowns

3 x 8

 

Leg Curl

4 x 10

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Week 1 day 3

 

Bench Press

60 x 8

80 x 1

72.5 x 8

72.5 x 7

 

Incline Press

26kg for 3 x 8

 

Pullups

3  x 5

 

Hammer Curl / Tricep Extension

3 x 8

 

Cable Fly

3 x 15

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Went to gym at uni, only 5 min walk from flat. Zero excuse not to go this year imo.

 

Lat Pulldowns

3 x 8

 

Single Hand Hammerstrength lat pulldowns

3 x 12

 

Other hammer strength rows

3 x 8

 

Incline Dumbell Press

3 x 8 (24kg)

 

Machine Flys / Rear delt superset

3 x 15

 

Tricep pushdowns

3 x 10

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