Acquiring bulk!

[jimmybro1]

Bench & Shoulders

Bench 100x1x5, 120x5x3 [all paused]

SOHP 57.5x1x5, 65x1x3, 72.5x1x6

Laterial Raises 18x5x12, 14x1x12, 12x1x12

Face pulls 4x16

 

[jimmybro1]

Squats & Deads

Squat 140x1x5, 160x1x2, 180x1x1, 200x1x1, 210x1x1

Deadlift 170x3x3 added 2'' defict 170x3x3

Hyperextensions 4x12

Stocked with squats 200 flew up! Video before of working sets

&feature=youtu.be 

[Leeroid]

Mean squat bro. Getting them gains. Hopefully the deadlift will follow.

 

BTW the reason your vid doesn't work is because you have to get rid of the "&feature" part at the end. Get rid of the part in bold.

&feature=youtu.be

[reddog]

soild bro! way to grind that 210 out yeooooow!

[jimmybro1]

Cheers Leeroid and Reddog,

Looking at the video can't believe the speed difference between the 200 and 210. I think I stayed tighter in the 200 and it made a hell of a lot difference was a bit nervous with the 210 and gased from wrapping my brother knees between sets. 

Will go for 220 raw in another 7 weeks once I've done my deload and 6 weeks of my modified 5/3/1. 

As for deadlifts focusing on setup and breaking the floor. Just can't find my groove with them. Will just have to increase frequency. 

 

[jimmybro1]

Have decided to take the week off, was mean't to be deloading but work has picked up a lot this week and can't really be bother trying to fit it in (not keen only 5 hours of sleep). 

 

[jimmybro1]

Squats & Deads

Squats 170x4x3 (3-second pause)

Deads 180x4, 180x4, 180x4, 180x5

Defict Deads 160x4x4 (2 matts ~ 2 inch)

Laying hamstring curls 70x4x15, 75x5, 70x5, 65x5, 60x5, 55x5, 50x5, 45x5, 40x5, 35x5, 30x5, 25x5, 20x5, 15x5

Bold is the drop set for hamstrings pump was painfully as!

Squats felt good no grinders. Deadlifts are starting to feel a lot better. Measured arms at 47.1% of body height and torso at 45.6%. Which suggests I am better suited for the conventional deadlift as opposed to the sumo. The martix of this is below. 

 

 

 

[Pseudonym]

So that's arms/torso as a percentage of body height? I'll have to go measure myself. What arm/torso configuration do I need to be unsuited to any form of deadlift?

[jimmybro1]

So that's arms/torso as a percentage of body height? I'll have to go measure myself. What arm/torso configuration do I need to be unsuited to any form of deadlift?

Hmm I guess if you fall into the either areas you could blame your leaverages.

Bench + accessories 

Bench 95x1x3, 105x1x3, 117.5x1x5 (failed sixth rep elbow was way to sore at this point)

Incline dumbell 42x1x8 (elbow hurt to much so dropped to 34kg) 34kgx4x12

Flat flies 20x2x12 (elbow hurt so stopped)

GCBP No deal

Tricep extension 4x16 no pain

Seemed to have hurt my shoulder on Saturday night. Going out two nights a week for the past few weeks isn't doing my recovery any good. 

Quite on this weekend I think.. 

[Leeroid]

Short torso long arms are best for deadlifting leverage wise. Long torso short arms are worst.

[jimmybro1]

Update: 

Injuried my back deadlifting on my first working set. Was a pop in the bottom left of my lower back. Stopped instantly and did some stretches and called it there. It didn't hurt at the time but have had a similar injury before that I worked through and become really bad. 

Ended up going to town that night and having a few drinks back was bareable throughout the night but when I woke up in the morning on the Sunday was pretty much a cripple. Lucky I scored with a physio chick though and got a sweet massage in the morning   :-D

On Sunday I spent the day doing hot/cold treatment for 20 on and 20 off, it helped a lot with the pain, also took Monday off to continue treating it. By Monday night it was really tight so stretched before bed and did some trigger point stuff. 

Went back to the gym on Tuesday and did some light chest and triceps and today did some light back and arms avoiding free weights. 

Plan to squat again this week but only light probably 140 for a few triples and feel it out. Luckily the injury wasn't as bad as the previous, will probably take 3-4 weeks off deadlifts though and just focus on strengthening the lower back with some hypers and maybe some rack pulls.

 

[ohjoshua]

lol nice with the physio chick, good timing. Would prob pay to have her hang around until after back is better?

 

[jimmybro1]

lol nice with the physio chick, good timing. Would prob pay to have her hang around until after back is better?

 

Most definitely!

Saturday

Squats 60x1x5, 100x1x5, 140x3x5 (all reps paused and beltless)

Hack Squats 2ppsx6x12

Seated Hamstring Curls 5x12

Deadlifts 70x2x14

Back feels good took it easy a bit of a deload type of workout. Next week will up my precentages to probably 75% won't deadlift for another 2 weeks most likely.

[jimmybro1]

Tuesday - Squats

Squats 60x1x5, 100x1x5, 140x1x5, 160x1x9 (failed tenth rep got lower back cramp or something)

Hack Squats 2ppsx5x12

Stiffleg Deadift 110x4x8 

Laying Hamstring Curls 4x12

Back obivously hasn't fully recovered yet, still pretty tight was wanting 160x10 at least previous best was for 12 before injuring lower back and 12 at 170 so definitely a significant drop off. After taking only one week off. 

The rest of the workout was fine, back didn't bother me on the stifflegs which seemed unusual. 

Wednesday - Back and Biceps

Bent over row 70x1x16, 110x4x10

Pendlay Row 70x1x12

Lat Pull Down 5x14

Single Arm Cable Row 4x12

Seated Dumbell Curl 4x12

Hammer Curls 4x12

Laying off the free weights a little bit for this workout wanting to have a heavy squat session at the new gym that opened down the road from mine on Friday. Picture of gym below. 

 

[Realtalk]

Cool looking gym!

[jimmybro1]

Cool looking gym!

Yeah man its mint, might dust off the spikes a do some sprints too. 

Its good to see the University gym having some good competition. 

[Gym rat]

cool set up for that gym

[jimmybro1]

Went to the Athlete House on Thursday, its a wicked setup. All the plates are bumpers only complaint was that the barbells are a 32mm diametre which was awkward when squatting so decided to do bench and deadlifts instead. 

One of the co-owners said he was going to get some new bars in from the states that are 28mm diameter. 

The platforms are good, some deadlift jacks would be good. Definitely going there again, jammed the sprint track inside the gym afterwards ran out of time to use the prowler and sled. 

Bench & Deads 

Bench 100x1x5, 120x3x4, 125x1x3, 130x1x3 

Deadlifts 150x5x5

Partial Deads from Boxes (at knee) 180x1x5, 200x1x5, 220x1x5, 240x1x4 

Taking it easy off the ground since injurying my back last week, partial deadlifts felt good hands where ripped up from the larger diameter new barbells. 

[jimmybro1]

Squats + Accesories 

Squats 100x1x5, 140x1x5, 160x1x2, 180x5x5 

Hack Squat 2pps 5x12

Stiffleg Deadlift 90x3x8

Laying Hamstring Curls 4x14 

Leg Extensions 3x14

Workout was a bit rushed towards the end since I didn't want to be late for work. The squats alone took 45 minutes as painful as too. 

At the last 2 sets the last few reps were starting to get ugly hips were shooting up causing me to excessively use my lower back. Fortunately didn't re-injury my back although it is a bit tender at the moment. 

Quite of slipped off the 5/3/1 template since the injury and just playing around with the 3-6 rep range with 3-6 sets so I can play around with some heavier percentages. 

 

[jimmybro1]

Squats n Deads 

Squats 100x1x5, 140x1x3, 160x1x3, 180x1x1, 200x3x1, 140x1x16

Deadlifts 75x1x12, 110x1x5, 150x5x5

Pretty basic workout was happy with squats 200 felt light. Decided to do some volume after working sets 140 felt light as the 16 reps were easy as could have got 25 probably but wanted to save some energy for deads. 

Being pretty conservative on deadlifts for the next 2 months some build on form and thickness in the lower back. Will stick with a 5x5 routine for this. 

[jimmybro1]

Been a while since I posted last here so heres an update. 

Been focusing on bench and squats recently and doing a slow linearisation of deadlifts using the 5x5 template hopefully allows me to build some more strenght in my lower back for the heavy poundages. 

Last week I decided to max both the squat and bench. Managed a 145kg pause press bench and a 220kg squat (finally). Will post videos when I can get them off my phone, my phone is having a few issues at the moment time for an upgrade! 

To build up to this I have been both benching and squatting twice a week and training depending on how I feel rather than what a program tells me what to do. Seems I have found what works for me in terms of squats. Basically I am doing a lot of paused reps in the 75-85% range, basically what I am doing for bench too although one of the sessions I will do an amrap set. 

Edit: Video 

[ohjoshua]

Nice and deep, good stuff.

[jimmybro1]

Nice and deep, good stuff.

Cheers mate going for 230kg in a few weeks and hopefully 240kg at the Waikato meet. 

[jimmybro1]

Went to the CAPO Nationals yesterday was only one flight of about 10-12 lifters. Were some impressive numbers being lifted though.

Optimass got a 240kg squat, 200kg bench and 285kg deadlift missing a 305kg at the knees with veins popping out everywhere!

Leeroid got a 265kg squat, 150kg bench and 250kg deadlift missing his thrid attempts on squat and deadlift and missing out on the overalls by 1 point LOL. 

Reddog got his 280kg squat and almost punched a hole in the wall celebrating, 150kg bench and a 265kg deadlift (?). 

Was a good meet to watch. Darren ended up taking the overalls with a 290/210/310 (a little unsure on those numbers), guy was an freak! 

Got to meet Pseudo too and spin some yarns. 

Ending up coming back to the tron and have to many beeries 

[Pseudonym]

Good to meet you guys too.

Have CAPO published those numbers, or do you just have a phenomenal memory?