Acquiring bulk!

[jimmybro1]

Quads & Hamstrings

Squats 127.5x1x5, 147.5x1x5, 167.5x1x7 

Hack Squat 2ppsx4x12

SLDL 70x1x16, 90x3x12

Seated Hamstring Curls 4 sets of 12

Leg Extensions

Was wanting 8+ on the 167.5 set but was a rush for the workout so did alright considering. 

At the end of this cycle will go for a 220 sqwat 

[jimmybro1]

Wednesday- Quads and Hamstrings

Squats - 140x1x3, 160x1x3, 180x1x6 (3+ ) PB *yahoo*

Hack Squats - 2ppsx4x12

SLDL - 100x4x8

Seated Leg Curl 4 sets of 12

Leg Extensions 4 sets of 16

Tried out my SBD Knee sleeves today felt good, but I think it is aggravating the tendon in my upper calve on the outside. 

[ohjoshua]

Wednesday- Quads and Hamstrings

Squats - 140x1x3, 160x1x3, 180x1x6 (3+ ) PB

Hack Squats - 2ppsx4x12

SLDL - 100x4x8

Seated Leg Curl 4 sets of 12

Leg Extensions 4 sets of 16

Tried out my SBD Knee sleeves today felt good, but I think it is aggravating the tendon in my upper calve on the outside. 

Nice one, so you doing 192.5kg for 1+ week next time?

[jimmybro1]

 

Wednesday- Quads and Hamstrings

Squats - 140x1x3, 160x1x3, 180x1x6 (3+ ) PB

Hack Squats - 2ppsx4x12

SLDL - 100x4x8

Seated Leg Curl 4 sets of 12

Leg Extensions 4 sets of 16

Tried out my SBD Knee sleeves today felt good, but I think it is aggravating the tendon in my upper calve on the outside. 

Nice one, so you doing 192.5kg for 1+ week next time?

Yup should be interesting.... just for 1 will be a raw PB. 

[jimmybro1]

Saturday - Deads + Accesories 

Sumo Deadlifts 70x1x5, 110x1x5, 150x1x5, 180x2x2, 150x4x5 

SLDL 120x3x8 

Hip Thursts 100x3x12 

Single Arm Cable Row 90lbsx3x12

First time doing hip thrusts in a long time, area around my hips is now bursed and tender to the touch... Glutes DOMs to come... 

Monday Chest &Tris

Bench 80x1x5, 90x1x5, 102.5x8 (Paused Reps)

Incline Press 80x5x6 

Dumbell Flies 20x1x16, 22x3x12 

CGBP 80x1x8, 100x4x5 

Tricep Extensions 4 sets of 16

Wasn't in the mood for this workout couldn't really be bothered 

[jimmybro1]

Tuesday - Back & Biceps

Body Weight Pull-ups 4x10

Bent Over Rows 70x1x16, 90x5x12

Single Arm Cable Rows 90lbx5x12 

Seated Dumbell Curls 18x4x12

Hammer Curls 20x3x12

Preacher Curls 14x2x12

Lower back felt a little iffy on the barbell rows, hopefully its fine for SWQUATS tomorrow 

[jimmybro1]

Wednesday - Quads and Hamstrings

Squats 147.5x1x5, 1675.1x1x3, 187.5x1x3 

Hack Squats 2ppsx5x12

SLDL 120x3x8

Hamstring Curls 4 sets of 16

Leg Extensions 4 sets of 16

Reasonable happy with squats first rep went up fast the others felt a lot slower. Should be good for 200 raw now. Not sure whether I want to wrap up for the up coming GPC competition or not. Want to get a 200 raw squat (without wraps) but also want to attempt a 220 squat with wraps.... 

[Spacebound]

SBD's worth the money?

[jimmybro1]

SBD's worth the money?

Considering they were a gift definitely. I would purchase them though knees feel some much pretty after a workout didn't realize they were sore before until now though. Also seems easy to push knees outward/get form. 

 

[jimmybro1]

Friday - Deads & Bench 

Conventional Deads- 60x1x10, 100x1x5, 140x2x5, 180x2x3, 180x1x4 (blue reverse bands), 200x2x2, 200x1x1, 220x0

Sumo Deads - 140x3x5 

Bench- 60x1x10, 60+30kg chainsx1x10, 100x1x8 (Paused), 120x1x3 (Paused), 100+30kg chains x2x4, 140x1x6 (With destoryer)

Leg Extensions

Biceps Curls - Random weights, random reps YOLO

Was a pretty random training out at Te Aroha with Leeroid and Matt. Just wanted to test my conventional deadlift as I havent done it for about 12 weeks. Was pretty shit, forms broken down and weights feel heavier than they use too. 

 

[jimmybro1]

Monday - Chest & Triceps

Bench 85x1x3, 100x1x3, 110x5 (3+ ) wasn't feeling particularly good RP 9.5

Incline Bench - 60x1x16, 70x4x10

Machine Flies 68x4x12

CGBP 80x1x12, 100x2x6, 80x1x12 

Tricep Extensions 4 sets of 16

 

[jimmybro1]

Tuesday - Back & Biceps

Bodyweight Pull-ups 8,8,8,8,8

Bent Over Barbell Rows 70x1x16, 90x5x14

Single Arm Cable Rows 4x14

Pull-downs 2x16

Dumbell Curls 20x2x12 

Got a good pump from training back felt good. Did two sets of dumbell curls but was boring so stopped after than. 

Arms is such a boring muscle group to train... 

[jimmybro1]

Wednesday - Rest

Was intending to squat today but when I went to bed my hip was sore, that night hardly slept at all and then in the morning my knee was sore.

Went to the physio this morning knee now feeling good, hips were no longer sore in the morning. Probably needed the day off. 

Will squat tomorrow and deadlift on Saturday. I think I will stick to the sumo deadlifting to take a little stress off my back. Will probably sumo at the GPC meet will be conservative at least thats the plan. Focus will be getting a 200+ Raw squat (knee sleeves only).

 

[jimmybro1]

Thursday - Quads and Hamstrings

Started a new 531 cycle using 200kg as a 1RM for squats

Squats 110x1x5 (Paused), 130x1x5 (Paused), 150x1x16 (5+ ) 

Leg Press 5ppsx1x20, 6ppsx1x15, 7ppsx3x12

SLDL 100x4x10

Seated Leg Curl 4x16

Leg Extensions 4x16

Squats seemed smooth and form felt prefect probably could have got another 3-5 reps if my fitness was better was so gassed. Knees where a light bit iffy this morning so decided to do leg press instead of hack squats. Not a fan of leg pressing, way to much effort loading and unloading plates. 

[ohjoshua]

Thursday - Quads and Hamstrings

Started a new 531 cycle using 200kg as a 1RM for squats

Squats 110x1x5 (Paused), 130x1x5 (Paused), 150x1x16 (5+ ) 

Leg Press 5ppsx1x20, 6ppsx1x15, 7ppsx3x12

SLDL 100x4x10

Seated Leg Curl 4x16

Leg Extensions 4x16

Squats seemed smooth and form felt prefect probably could have got another 3-5 reps if my fitness was better was so gassed. Knees where a light bit iffy this morning so decided to do leg press instead of hack squats. Not a fan of leg pressing, way to much effort loading and unloading plates. 

ffs 16 reps... why not just go for a jog.

Why dont you plug a higher max in?

[jimmybro1]

I've got a meet in two weeks so taking it easy this cycle. 

Was good to do some volume today. 

Saturday - Deads, Accessories and Bench

Sumo Deads - 140x1x5, 160x1x3, 180x1x1, 200x1x0, 180x1x3, 140x1x5

Conventional - 140x1x10

SLDL - 100x1x16, 120x3x8

Hyperextions 4 sets of 12

Bench - 80x1x10, 100x1x5, 120x3x3, 100x1x8 All reps 2 second pause press

 

[jimmybro1]

Video of Sumo deadlifts for the weekend, quality is poor since my brother PM'ed the video to me on facebook so had to record off my computer. 

Any advice on form will be good, struggling with these. 

Video doesn't seem to be embedding link is below. 

http://www.youtube.com/watch?v=0uPrWgntEsMfeature=youtu.be

[jimmybro1]

Decided to modify 531 will start after the GPC meet. Idea is to increase frequency and reduce deloads.

Week 1 Day 1: Bench 5+ Day 2: Upper back Day 3: Squats 5+ Day 4: Rest Day 5: OHP 5+ & Bench 5x3x90% Day 6: Squats 5x3@90% Day 7: Rest

Will progress to 3+, 1+ the following weeks and reduce the percentage of the extra squat and bench sessions but increase volume. So kind of like active recovery. Will do two three week cycles then deload each three week cycle will increase 1RM by 5kg on squat and dead and 2.5kg on bench.

[ohjoshua]

Decided to modify 531 will start after the GPC meet. Idea is to increase frequency and reduce deloads.

Week 1 Day 1: Bench 5+ Day 2: Upper back Day 3: Squats 5+ Day 4: Rest Day 5: OHP 5+ & Bench 5x3x90% Day 6: Squats 5x3@90% Day 7: Rest

Will progress to 3+, 1+ the following weeks and reduce the percentage of the extra squat and bench sessions but increase volume. So kind of like active recovery. Will do two three week cycles then deload each three week cycle will increase 1RM by 5kg on squat and dead and 2.5kg on bench.

Sounds like a good plan. I didnt feel 531 had enough frequency for me.

I am gonna run it again now that I have my gym membership set up. with bench and front squats day 1 , OHP and squats day 2, day 3 off, repeat, with one or two extra assistance exercises per day.

 

[jimmybro1]

Tuesday - Quads and Hamstrings

Squats 120x1x3, 140x1x3 (paused), 160kgx1x8 (3+ ) 

Hack Squats 2ppsx3x12 (last set pain in knee/calve felt pretty bad so stopped there). 

SLDL 70x1x19, 90x4x12

On the set of 160 around the second rep got pain in the top of my calve need the knee on the outside of the leg. The pain got worse throughout the set and unbearable on the 8th rep so called it quits there. When pointing my foot to the ground I get a sharp stabbing type of pain at the middle of the bottom of my foot (like I may have pitched a nerve or something in my knee/calve. 

Been foam rolling and massaging the area but is extremely tender so being careful not to work it to much. Going to the physio on Friday hopefully they have an idea of what is going on they are usually quite good at identifying the issue. 

At this point in time I am going to try a 185 single squat on Saturday (planning to use this as my opening squat at the meet next week). Hopefully the pain has subsided by then.... probably hopeful thinking though. 

[ohjoshua]

fcxk bad luck. home it come right fast.

[ohjoshua]

fcxk bad luck. h come right fast.

[jimmybro1]

Friday - Bench and Shoulders

Bench - 100x1x3, 110x1x3, 112.5x3x3 (all reps paused)

OHP - 60x3x7 

Laterial Raises - 16x1x20, 18x4x14, 12x1x20

Face Pulls 4sets of 12

Finished up with some abs, did hanging leg raises for 5 sets of 16. 

Pressing felt good considering how much I spent, shoulder isn't sore but felt unusual on the warm-ups sets. 

[Leeroid]

What did physio say

[jimmybro1]

What did physio say

Just got back from physio apparently the issue is an inflammed joint on the outside of the knee (Laterial collateral ligament). The physio strapped it pulling the strain off the ligament. The small joint is below the lateral meniscus (where the fibula and tibua meet). Got reccommended to ice on and off and got the go ahead to test open tomorrow on squat and if any issues got straight to him afterwards. Apparently its a pretty uncommon injury and the recovery time is usually fast but squatting underload will prolong the recovery. 

If pain is manageable tomorrow I will go ahead with the meet. Worked so hard for that 200+ raw sqwat!