time to get bigger and stronger

[FellowshipOfTheRon]

oh shit just read about SUAS doing something like that, now you too, when will it be my turn for sickening arm session

[maccaz]

oh shit just read about SUAS doing something like that, now you too, when will it be my turn for sickening arm session

 

 

yeah because im just using home gym so only have barbell or ezbar i cant do heaps of variation of exercises so just hit them good as i can with what i have.

over christmas break etc ill have lots of spare time so gonna get some week trials at few gyms round my place for a change of scenery and will be able to do some variations.

 

should reaely buy some db's sometime, just hate the ones you have to put the plates/collars on they never really feel tight, compared to fixed weight gym ones which are crazy expensive

[maccaz]

Average workout

Good squats

Bench felt weak. Will do rows tomorrow

Squat

40kg x 10

60kg x 10

80kg x 5

100kg x 5

120kg x 5

130kg x 5 x 5 rep pb

Bench press

40kg x 10

50kg x 10

60kg x 10

77.5kg x 5 x 5 battle

Done

Elbows and shoulders bit achy after squat cos getting used to lower bar different grip. This doesnt help bench.

Gonna run smolov bench when 5x5 stops being as good so not too stressed about squat feeling better than bench for now

[maccaz]

tonight will be rack pulls for a change, rows, and arms

 

need to work on my energy levels through the day, might start splitting the lunch meal into 2 meals so dont feel so full and tired all afternoon, because atm by the time i get home from work my energy isnt great and its taking away from my potential i think.

 

 

 

[maccaz]

Had to split workout cos going out for dinner.

Squat

40kg x 10

60kg x 10

80kg x 5

100kg x 5

120kg x 5

132.5kg x 5 x 5

Hard as f*ck

Ohp and deads later or tomorrow morning if i get home late

[maccaz]

got a fright this morning bodyweight was 96kg after a coffee, in undies so prob 95.7 on empty.

buzzing out why weight going up so much ive been 100% spot on with measuring food apart from 1 cheat meal/week and my fitness pal has me between 2500 and 2600 cal/day so no explanation why im gaining weight so quick. gonna diet down a bit from 1/1 see if i can get abs showing then maintain that permanently. 

 

 

lagging bodypart workout on rest day + rack pull pb

 

rack pull
60kg x 10
100kg x 5
140kg x 5 
180kg x 1

217.5kg x 1 pb this was shitty form though form brokedown hard out so not going to try that again for a long time especially without a belt, felt i was super close to breaking something in my stomach lol

180kg x 1

140kg x 5

100kg x 5

 

 

bb row (upper back/traps are shite)

40kg x 15 x 3

50kg x 5 x 5

 

lots of shrugs

 

few curls

 

few light ohp

 

done

 

*edit when i say rest day, its rest from squatting, they run my life at the moment lol probably dreading them when i go to sleep each night

 

also 217.5kg was chosen cos thats all the plates i own, but in saying that i dont think i would get 220.

[maccaz]

found some cheap new romaleo 2's someone bought wrong size, 120$, hopefully pick them up tomorrow chuur

[FellowshipOfTheRon]

dam heavy rack pulls, never done them are they useful for developing anything squat/deadlift wise for beginners? or more for intermediate?

[Realtalk]

Rack pulls good for making you stronger at rack pulls lol. No, they are a partial deadlift so u can choose whatever height u want to start from. Good for building the back. Bodybuilders do them and call them deadlifts so when a bodybuikder tells you they can deadlift 300kg it's more than likley a 300kg rack pull which. To put it into perspective the nzsm record for a partial is 500kg by Matt R.

They good for putting more weight on ur back... U can over load it and lift more weight than a standard DL so that's gotta be a good thing. Heavy rack pulls build a big strong upper back. I don't do them but that's not to say they aren't good.

[maccaz]

Yep what tom said.

Workout was upper back focussed and wanted to avoid hitting legs so rack pulls, shrugs and rows.

Rack pulls seem to get my traps far better than shrugs alone also.

I doubt they help my deads as im sweet as at locking out, hardly ever failed a dead that has left the ground, my issue is getting the bar moving off the ground and ill have to work on that sooner or later

[maccaz]

Hardest squats iv ever done today.

Didnt sleep good and feel like im getting sick hopefully im just tired not actually sick.

Did bench first as well cos they been weak lately from squatting firsr, easier on elbows this way too

Bench press

40kg x 10

50kg x10

60kg x 10

70kg x 5

80kg x 5 x 5 rep/set pb i guess. Hard but very doable

Squat

This was just fucked. Got all reps but i see a failure in near future at this rate lol. Will hold off the stall for as long as i can.

40kg x 10

60kg x 5

80kg x 5

100kg x 5

120kg x 5

135kg x 5 x 5

My previous pb (pre 5x5) is 130 i think so happy with 135 5x5

Early night tonight try shake this shitty feeling !

[maccaz]

Arms

Ez bar curl superset with skullcrushers

20kg x 20 x 10 sets of each

25kg x 10 x 8 sets of each

20kg x fail x 6 sets of each

Big volume. Good pump

[maccaz]

fatigued so split todays 5x5 over 2 days cos dont want to fail squat

also dropping back ohp a bit as its not getting any stronger, needs more work, everything else still progressing with 5x5 no stalls yet

 

ohp

20kg x 10

40kg x 10

50kg x 10

60kg x 3 rep pb 

50kg x 5 x 5 hard not too hard, honest form

 

was gonna do just a few  deadlifts but im always telling my gf to do pyramids, high rep sometimes etc so thought better practice what i preach, felt like cardio, fucked me up real good

 

deadlift

60kg x 10

80kg kg x 10

100kg x 8

120kg x 6

140kg x 4

160kg x 2

170kg x 1 (this is my old pb pre 5x5 so happy i got this at top of a pyramid)

160kg x 2

140kg x 4

120kg x 6

100kg x 8

60kg x 10

 

dunno if this is dumb training or what but it gave me massive back and forearm and ab pump and few dry retches had to lie down after so good fun

[maccaz]

Just light bench. Lower body achey breaky so resting

hopefully good to squat tomorrow

Bench press

40kg x 20

60kg x 20

60kg x 10 x 3

Incline bench

40kg x 10 x 5

50kg x 10 x 3

Decline bench

50kg x 10 x 3

[maccaz]

Work christmas buffet yesterday and was 100kg before bed. Gonna just eat whatever over christmas nys but feeling bit lethargic think prob weight related so excited to do a little cut after nys.

Not going home for nys so gonna be training through might do some casuals at commercial gym so can mix it up with db's leg press etc.

[tyreguy]

Lol yea its pretty hard this time of the year

We go to Sky city for breakfast buffet, then the hangi will be ready at noon,

My plan is to go low carb (without trying to go all gymrat lol) a week before Xmas

then just go all out Xmas day, crazy times.

[maccaz]

Last few daus turned out to be the deload i didnt do few weeks back. Been busy doing some repairs for house inspection and working and not having enough sleep etc.

Hightlight of weekend trains

Bench 60kg x 10 x 10

95kg x 1

40min arms superset 60kg cg bench superset with 25kg bb curls few hundred reps. Forearms so pumped couldnt clench fists for an hour or bend my arms

Cut carbs back a bit from friday amd look better already less bloated

[maccaz]

squat and bench today

was meant to be session to ease myself back into 5x5 after week of squatting but did all sorts

 

squat

40kg x 10

60kg x 10

100kg x 5

120kg x 5

130kg x 3

140kg x 3

150kg x 4 rep pb (1rm is 160)

100 x 10

 

bench press

saw hayden pritchard on instagram do 100kg x 100 reps in 29 minutes, cant do 100kg lol but did :

 

60kg x 100 reps in 18 minutes, first set was 19 reps then 8-10 reps per set until 100 reps done

 

 

good chest pump

[FellowshipOfTheRon]

dam man can imagine must have been insane pump after all that benching, also crazy 4 rm pb, your 1rm definitely more than 160 now!

[maccaz]

Whey and creatine came in mail. First supps iv bought in 2 years or so. Doubt itll make any difference but means i wont grab junk food and justify it to myself "protein" lol just have shake instead

[maccaz]

I have decided to run smolov jr bench and squat simultaneously starting on Monday 22nd of Dec as I'll be off work, have house to myself, gf overseas so lots of spare time, rather than go get wasted whole time waste money etc im gonna eat lots and grind through this program and get lots of sleep etc and hopefully get some big numbers.

 

Just worked it out with app and had to juggle abit to line it up but should be doable.

based maxes on 150 squat (got 150x 4 last night) and 95 bench (but where I had to I rounded down to match my plates)

 

Gonna do minimal/no accessory except odd set of curls etc when/if i feel like it

 

Saturday will be hard day as squat and bench, will bench first as squat ruins my whole bodybut i can squat fine after benching.

 

Going to eat as much as I need for recovery and started loading creatine today (if that even does anything).

 

week 1
monday squat 7 sets x 5 @ 105kg
Tuesday bench 6 sets x 6 @ 66.5kg
Wednesday squat 7 sets x 5 @ 112.5kg
Thursday bench 7 sets x 5 @ 70kg
Friday squat 8 sets x 4 @ 120kg
Saturday Bench 8sets x 4 @ 75kg
Saturday squat 10 sets x 3 @ 127.5kg
Sunday Bench 10 sets x 3 @ 80kg

 

Week 2
Monday squat 6 sets x 6 @ 107.5kg
Tuesday Bench 6 sts x 6 @ 70kg
Wednesday squat 7 sets x 5 @ 115kg
Thursday bench 7 sets x 5 @ 75kg
Friday squat 8 setsx 4 @ 122.5kg
Saturday bench 8 sets x 4 @ 77.5kg
Saturday squat 10sets x 3 @ 130kg
Sunday Bench 10 sets x 3 @ 82.5kg

 

week 3
Monday squat 6 sets x 6 @ 110kg
Tuesday bench 6 sets x 6 @ 72.5kg
Wednesday squat 7 sets x 5 @ 117.5kg
Thursday Bench 7 sets x 5 @ 77.5kg
Friday squat 8sets x 4 @ 125kg
Saturday Bench 8 sets x 4 @ 80kg
Saturday squat 10 sets x 3 @ 132.5kg
Sunday Bench 10 sets x 3 @ 85kg

 

thoughts?

i dont really know what im doing i just know i did bodypart splits for ages and got way better results physique wise in last 12 weeks doing 5x5 strength type training so no doubt squatting often is good for me, and i would just do squat only but feel my bench and upper body is lagging.

[maccaz]

^^ above program may change I have until Monday to decide what to start, whatever it is i want it to be hard

 

ok so arms last night

 

ezbar curl superset ezbar skull crusher

20kg x fail x 5 of each (20 ish rep sets)

22.5kg x fail x 5 of each (15ish rep sets)

27.5kg x fail x 5 of each (10ish rep sets) 

dropset to

20kg x fail x 2 of each (20+ reps of each)

 

pump was so good i discovered some new stretchmarks in the shower on my inner biceps both sides which is mean because im a ex fatty skin not especially tight but bicep skin was painful cos stretched over the pump. stretchmarks is weird thing to be stoked about lol but its progress i guess

[maccaz]

started smolov jr squat and bench today, details above, alternating squat and bench days so training 7 days, gonna add rows when i feel like it to keep back moving.

 

squat:

40kg x 10

60kg x 10

80kg x 8

105kg x 6 x 6 

 

looks easy, but gets harder quickly

[Skeletor]

Will be good to see how you go bro. Last time I ran the squat I tore my glute and was gutted. Id like to try again the near future and yeah it gets super hard. My only advice is take long rests between sets.

[maccaz]

Will be good to see how you go bro. Last time I ran the squat I tore my glute and was gutted. Id like to try again the near future and yeah it gets super hard. My only advice is take long rests between sets.

 

yeah i wouldnt commit to it except that I have house to myself no work or anything for 3 weeks (last day tomorrow) so can eat and sleep as much as i want

 

what day/rep range did you tear glute?

looking at it i prefer smaller heavier sets so the 3x10 should be fine, but 8x4 and 7x5 probably will be rough.