Acquiring bulk!

[jimmybro1]

Sunday 17/10

Squats 140x1x3, 160x1x3, 180x1x8

Ssb squats 1ppsx12, 2ppsx1x8, 3ppsx1x3, 2.5ppsx5x5

Ohp 60x7x10

Tricep extensions

Was good workout out at bigkens. Gada cracked at the ssb but was a bit to gassed after squat amrap to really push it. The movement feels good though, I think I will buy one once I have somewhere to relocate.

The amrap set wasn't a pb but felt good and form didn't seem to break down to much. I videod lift will upload when don't have poverty interwebs

[jimmybro1]

Monday

 

First day of Wookies program.

 

Deadlift focus

 

Deadlift 60x1x10, 100x1x5, 140x1x3, 160x1x1, 180x1x1, 190x1x1, 170x2x3, 140x1x8

Sumo SLDL 80x5x10 

Pull ups 12, 10, 8, 10 

Seated Rows 4x12

Hamstring Curls 4x10 

 

[Bigken1985]

Got the shoes too. Like them?

[jimmybro1]

Got the shoes too. Like them?

Yeah mate got them, they seem alright. 

 

Already been give heaps of shit from the lads about wearing crossfit shoes though haha

[Bigken1985]

Yeah mate got them, they seem alright.

Already been give heaps of shit from the lads about wearing crossfit shoes though haha

Inb4 sponsored crossfit athlete

[jimmybro1]

Tuesday Week 1 Day 2 

 

Bench 60x1x10, 100x1x4, 120x1x1, 130x1x1, 135x1x1 (RPE 9.5), 115x1x7 (RPE 10), 112.5x1x8 (PRE 9)

Dumbell bench 50x1x10, 50x1x9 (RPE 9.5), 40x2x10 (RPE 8) 

Chinups 14, 8, 2 (Total 24 in minimal sets)

Tricep extensions 4x16

Dips 3x12 

 

Wednesday Week 1 Day 3 

 

Planks 3x1min 

Stretching and rolling 

 

Never done chinups before, felt awesome in lats and biceps. Get a good pump and stretch doing them. Full extension down and chin to bar. 

 

Bench felt extremely weak this day not sure for what reason benched 120x8 paused two weeks ago... Maybe it was due to deads the previous day no idea. 

[GyzzBrah]

Yeeeh wookies program!!

[jimmybro1]

Week 2 Day 1

 

Deadlifts 160x2x8 (rpe8) 

Sumo SLDL 100x4x12 

Pull-ups 14, 12, 10, 6 

Hamstring curls 4x12 

 

Added 3x12 seal rows (light) 

 

Pulled hook grip of the first time as recommended by Wookie fucking shit painful but got though my working sets using it. Got massive blisters on thumbs now though will tape next time. Didn't chalk thumb well enough second set and paid the price. 

 

Deads moved well setup didn't feel that good as was thinking about to many things i.e. thumb position, hip positioning, flaring lats, big breathe and setting feet etc on top of this trying to count to 8 on the reps which I find difficult when lifting.

[GyzzBrah]

Omg we are doing the same program!!!

[Wookie]

Omg we are doing the same program!!!

Similar but not the same.

[Wookie]

Week 2 Day 1

Deadlifts 160x2x8 (rpe8)

Sumo SLDL 100x4x12

Pull-ups 14, 12, 10, 6

Hamstring curls 4x12

Added 3x12 seal rows (light)

Pulled hook grip of the first time as recommended by Wookie fucking shit painful but got though my working sets using it. Got massive blisters on thumbs now though will tape next time. Didn't chalk thumb well enough second set and paid the price.

Deads moved well setup didn't feel that good as was thinking about to many things i.e. thumb position, hip positioning, flaring lats, big breathe and setting feet etc on top of this trying to count to 8 on the reps which I find difficult when lifting.

Yeow dude dont think ive ever done 8's with hook grip. Still, it hurts less over time.

Pick a couple cues each session, real hard to focus on too much

[jimmybro1]

Yeow dude dont think ive ever done 8's with hook grip. Still, it hurts less over time.

Pick a couple cues each session, real hard to focus on too much

Once thumb when numb was algood. 

 

Its something I want to be good at so though building tolerance with lighter weight will help with the heavy's. 

 

Yeah was really focusing on flaring lats but when I go down to the bar I loose that tightness. Hard to keep it when I drop my hips

[jimmybro1]

Week two day three

Overhead press 75 KG x 3 x five rpe 9.5

Paused close grip benchpress 110X3X6

Behind head overhead press 50 KG X4X8

This week I've had to change bench accessory Day with squat squat day because it got sent down to the South Island and didn't pack knee wraps as was in a hurry.

The next few weeks is going to be difficult because I am going to and from the south Island. It's difficult to get training in not to mention for Heavy sessions. Space

This log might be a bit retarded because using Siri to type a message as keyboard no longer works on iPhone.

Flying back to the North Island this weekend will do squat session on Saturday working towards a Heery single of 220 KG and then doing some working sets

[Pseudonym]

Haha! Siri seems to keep up with you quite well, actually. And I too aspire to have a Heery single.

[jimmybro1]

Haha! Siri seems to keep up with you quite well, actually. And I too aspire to have a Heery single.

classic!

I couldnt edit the what siri had typed was so painful doing emails on my phone ! lol

Got it working now though.

[jimmybro1]

Week 2 Day 3 

Squats 220x1, 205x3, 185x2x4 

Leg press 8ppsx4x12 

Leg extensions 5x12 

Front squats 80x3x10 (light felt no harm adding these) 

 

Squats felt good warming up, 220 moved well but 205 didn't form was ugly. Setup wasn't as good and after the 205 set everything felt heavy.

Week 3 Day 1 

Deadlifts 180x5, 165x2x5 

sumo sldl 100x1x10, 120x1x10, 140x3x8

Laying hamstring curls 5x12 

Bodyweight pull ups 12,10,8,10 

Working set at 180 felt slow would think it was an rpe9 

[jimmybro1]

Week 3 Day 2

Speed work this week. 

Bench 100x8x3 

Dumbell Press 45x4x10 

Hammer Curls 3x12

Chin-ups 16, 10, 4 

Bench felt got was benching in work pants which are tight so couldn't setup to well on the bench. Couldn't be bother driving back to hotel to pick up shorts. Ended up popping the button off pants mid set. Video of fourth set. 

https://instagram.com/p/95LoEAOO2P/

[maccaz]

59 minutes ago, jimmybro1 said:

Week 3 Day 2

Speed work this week. 

Bench 100x8x3 

Dumbell Press 45x4x10 

Hammer Curls 3x12

Chin-ups 16, 10, 4 

Bench felt got was benching in work pants which are tight so couldn't setup to well on the bench. Couldn't be bother driving back to hotel to pick up shorts. Ended up popping the button off pants mid set. Video of fourth set. 

https://instagram.com/p/95LoEAOO2P/

miring bench

[jimmybro1]

57 minutes ago, maccaz said:

miring bench

Chur bro, speed sqwats tonight! 

 

[Pseudonym]

Testing to see why embedding doesn't work for other people...

Clearly I'm just more talented.

[jimmybro1]

Week 3 Day 3 

Squats 145x5x3, 160x3x3

Leg Press 8ppsx5x10 

Leg Extensions 

http://youtu.be/--ypgNmT1JM 

[jimmybro1]

Week 4 day 1 

 

deadlifts 150x5x3 140x3x3 

pull ups 16, 10 

hammer curls 25x4x12 

hamstring curls 

 

third set of deadlifts filmed, used hook grip throughout. Felt tight and fast. Interested to see how heavy I can go. 

 

Hand is wrecked

 

https://instagram.com/p/-Iz0SpOO2s/

[jimmybro1]

Week 4 day 2 

 

bench 140x1, 150x0, 145x0, 130x3x2

dumbell press 50x4x8 

chinups 12, 8, 5, 5 

hammer curls w tricep extensions 

 

video of of bench attempts 

 

http://youtu.be/wO6OQXbIJOk

[maccaz]

13 hours ago, jimmybro1 said:

Week 4 day 2 

 

bench 140x1, 150x0, 145x0, 130x3x2

dumbell press 50x4x8 

chinups 12, 8, 5, 5 

hammer curls w tricep extensions 

 

video of of bench attempts 

 

http://youtu.be/wO6OQXbIJOk

damn with how 140 went up i would have thought 150 would have been no issue. gutted !

next time

[jimmybro1]

Day 4 

 

strict ohp 90x1 (rpe9.5),80x3x2 (rpe8) 

wide grip bench 100x4x6 (rpe6-7) 

behide head ohp 60x3x8 (each set rpe9.5 lolz) 

 

lateral raises + machine row 

 

 

was stoked  with 90kg no leg drive strict throughout 100kg next training cycle or two I reckon