Bigken1985 Posted December 25, 2017 Report Share Posted December 25, 2017 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 Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted December 26, 2017 Report Share Posted December 26, 2017 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! (Fair enough though... they are certainly wise words.) And Gyzzbrah - I'm looking forward to seeing your progress this year. Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted December 27, 2017 Author Report Share Posted December 27, 2017 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. Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted December 30, 2017 Author Report Share Posted December 30, 2017 Deadlifts 100 x 3, 3, 3, 3, 3 110 x 3, 3, 3 100 x 0.5 Pullups 4 Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted December 31, 2017 Author Report Share Posted December 31, 2017 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 Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted January 7, 2018 Author Report Share Posted January 7, 2018 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. Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted January 7, 2018 Author Report Share Posted January 7, 2018 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 Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted January 9, 2018 Report Share Posted January 9, 2018 ratz99 and GyzzBrah 2 Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted January 13, 2018 Author Report Share Posted January 13, 2018 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 Pseudonym 1 Quote Link to comment Share on other sites More sharing options...
ratz99 Posted January 14, 2018 Report Share Posted January 14, 2018 On 1/9/2018 at 10:52 PM, Pseudonym said: Always preferred this version GyzzBrah and Pseudonym 2 Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted January 16, 2018 Author Report Share Posted January 16, 2018 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 Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted January 19, 2018 Author Report Share Posted January 19, 2018 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. Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted January 20, 2018 Author Report Share Posted January 20, 2018 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 Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted January 23, 2018 Author Report Share Posted January 23, 2018 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 Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted January 26, 2018 Author Report Share Posted January 26, 2018 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) Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted January 27, 2018 Author Report Share Posted January 27, 2018 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 Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted January 31, 2018 Author Report Share Posted January 31, 2018 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. Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted February 4, 2018 Author Report Share Posted February 4, 2018 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 Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted February 6, 2018 Author Report Share Posted February 6, 2018 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 gazza and Pseudonym 2 Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted February 7, 2018 Author Report Share Posted February 7, 2018 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 Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted February 10, 2018 Author Report Share Posted February 10, 2018 Week 1 day 4 Squats 85 x 8 80 x 6 Leg extension 3 x 15 Goblet Squat 3 x 8 Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted February 20, 2018 Author Report Share Posted February 20, 2018 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 FellowshipOfTheRon 1 Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted March 13, 2018 Report Share Posted March 13, 2018 What's been happening, mate? On 20/02/2018 at 4:31 PM, GyzzBrah said: Zero excuse not to go this year imo. Just sayin. Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted March 14, 2018 Author Report Share Posted March 14, 2018 21 hours ago, Pseudonym said: What's been happening, mate? Just sayin. Been like 2 - 3 more times just doing basic upper body stuff. Obviously could have gone more though. Past 5 days had legit excuse as had kyaking camp + come back and no food so was too hungry to go gym till my flat went grocery shopping. Fully stocked on food so will go tommorow. Quote Link to comment Share on other sites More sharing options...
GyzzBrah Posted March 20, 2018 Author Report Share Posted March 20, 2018 Going to make a new program, which does not change from week to week, and is focused on just getting in there and lifting, in and out in an hour. Will be similar to what I am doing now. Will not be a powerlifting program, as I cannot be bothered spending the first 30 minutes on a squats, deadlifts etc (though will include them obviously), and dont want to keep going back to this journal just to figure out how much I am "supposed" to lift on that particular day. Gonna go by feel. Doing this for convenience sake. Will post later, tell me if good or bad. Cheers. Pseudonym 1 Quote Link to comment Share on other sites More sharing options...
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