middle finger up

[mattypyuu]

Stats:

Age: 21

Height: 6'2

Weight: 112-15 (11/02/13)

~ "" 114-16 (12/03/13)

~ "" 117 (5/04/13)

PBs of 2012 (starting point):

Squat: 160 x 2

Bench: 140

Deadlift: 210

Progress PBs for 2013 ~

Bench:

- 147.5kg @ (11/03/12)

Squat:

- 180kg @ (12/03/12)

Deadlift:

- 220 @ (14/03/12)

Overhead Press:

- 90 @ (15/03/12)

=-=-=-=-=-=-=-=-=-=-=-=-=-=

Goals for 2013:

Squat: 240+

Bench: 160+

Deadlift: 300+

Total: 700+

=-=-=-=-=-=-=-=-=-=-=-=-=-=

Notes:

*everything is in kilograms, unless stated otherwise.

*100 x 5 x 7 = 5 sets of 7 reps @ 100kg

*100 x 10 = 1 set of 10 reps @ 100kg

[mattypyuu]

Week 1. Day 1. [AM]

10, Sunday

Weight: 112.8

- BB Bench

bar x 1 x alot

60 x 1 x 12

95 x 6 x 6

~ Core

===================================

Week 1. Day 2. [Afternoon]

11, Monday

Weight: 114

- Back Squat

bar x 1 x lots

60 x 1 x 10+

100 x 1 x 10+

120 x 4 x 9

~ BB Shrugs 3 sets

~ SM Reverse 3 sets

~ DB Seated 2 sets

[mattypyuu]

Week 1. Day 3. [Noon]

12, Tuesday

Weight: 114

- Bench

bar x 2 x lots (speed)

60 x 1 x 8

100 x 7 x 5

~ BW Pull Ups, 5 sets

~ HS Rows (high), 3 sets

~ Lat Pull (wide), 3 sets

~ DB Row, 3 sets

~ Biceps, 12 sets; 2 sets per exercise

~ Rotator Cuffs, 2 sets @ Internal & External rotations - with very strict form & 1.25lbs of weight (the very first stack)

[mattypyuu]

Week 1. Day 4. [Noon]

13, Wednesday

Weight: 113.3

- Squat

bar x 1 x lots

60 x 1 x 10

100 x 1 x 10

130 x 5 x 7

~ Core

comments: working sets on squats felt easy than i thought it would. Considering all i ate before my session was 4 toast w/ a cup of tea.. i was drinking powerade during this session cause of the lack of cal before-hand.

felt really good & energized throughout the session (surprisingly).

[mattypyuu]

Week 1. Day 5. [Noon]

14, Thursday

- Bench

bar x 1 x lots

60 x 1 x 10

107.5 x 8 x 4

~ BB Shrugs 3 sets

~ SM Shrugs 3 sets

~ DB Shrugs 3 sets

~ Biceps

comments: bench was easy af, expected it to be harder. Pretty much no grind at all except the last rep of the last set, probably a slight grind, but nothing major. Overall pretty happy atm.

[mattypyuu]

Week 1. Day 6. [Afternoon]

15, Friday

- Squats

bar x 1 lots

60 x 1 x 10

135 x 7 x 5

- Bench

bar x 1 x lots

60 x 1 x 10

115 x 10 x 3

Comments: squats were good. bench was fucking hard. first 3 sets @ 115 was hard af. 4-8 got easier, then last 2 were hard af again, last rep on the 10th set was a grind 4 life. CNS wrecked.

[mattypyuu]

Week 1. Day 7. [AM]

16, Saturday

- Squats

bar x 1 lots

60 x 1 x 10

100 x 1 x 5

120 x 1 x 3

145 x 7 x 3

comments: only had 12 hr recovery since last session, stopped @ the 7th set because my right knee felt slight sharp feel on the way up. Probably not enough recovery. Next time i'll make sure i get atleast 20+hrs recov.

I didn't wanna aggravate it so i'd rather have a half session off, than a injury and probably months off.

Felt good nonetheless, from feel, i could of did the last 3 sets.

[mattypyuu]

Week 2. Day 8 [Noon]

17, Sunday

- Bench

60 x 2 x 10

100 x 6 x 6

~ BW Pull Ups (wide grip), 4 sets

~ HS Row (high), 3 sets

~ Lat Pull-downs (wide grip), 3 sets

~ DB Row, 3 sets

~ Biceps

comments: really nice session; bench was good & loved the pump from the bi's :grin:

[mattypyuu]

Week 2. Day 9. [Noon]

18, Monday

- Squat

BW sqauts x lots

~ stretchs, mobility work etc..

60 x 1 x 10

100 x 1 x 10

130 x 4 x 9

~ SM Shrugs (BB was taken ), 3 sets

~ SM Shrugs (reverse), 3 sets

~ DB Shrugs (seated), 3 sets

comments: hardest muthafuckin' session ever. Legs were shaking like a beast on the last set; last 4 reps, had to pause & take breaths before each rep, really squeezed out those reps, took a little break before hitting traps.

side note: gonna try and start doing alot of hip mobility work.

[Ninja]

21 and 112kg? Beast. How lean are you bro?

[mattypyuu]

Week 2. Day 10. [Afternoon]

19, Tuesday

- Bench

bar x 1x lots

60 x 1 x 10+

105 x 7 x 5

~ Core

~ Suitcase deads, 3 sets

comments: ez session, bench felt light today

[mattypyuu]

21 and 112kg? Beast. How lean are you bro?

hmm not sure, haven't had my BF test done for years. Last time i did it i was 12.5%, but i've had alot of bulking cycles since, so i honestly have no idea.

If i was to go by looks, probably 15-18%.

thanks thou, but i wouldn't say im a beast xD, my strength & weight ratio is sad It's why i wanna start doing strength work too.

[mattypyuu]

Week 2. Day 11. [Noon]

20, Wednesday

- Squat

BW squats x lots / mobility work

60 x 1 x lots

100 x 1 x 10

140 x 5 x 7

hard parts done, now to finish the week off with high sets, low rep work. My muscles hate the 7-9 rep ranges

[mattypyuu]

Week 2. Day 12. [Noon]

21, Thursday

- Bench

40 x

60 x

112.5 x 8 x 4

~ Pull ups (underhand), 4 sets

~ HS Row (low), 3 sets

~ Lat Pull (v grip), 3 sets

~ DB Rows (heavy), 3 sets

~ Bi's

[mattypyuu]

Week 2. Day 13. [Noon]

22, Friday

- Squat

BW/Bar x lots / Mobility / stretching etc..

60 x 1 x 10

100 x 1 x 5

145 x 7 x 5

- Bench

stretching etc..

60 x 1 x 10

90 x 1 x 5

120 x 7 x 3

120 x 1 x 2 (failed on the 3rd rep; lockout phase)

120 x 1 x 2 (grinded the 2nd rep, so i didnt attempt 3rd)

115 x 1 x 1 (failed on the 2nd rep; lockout phase)

comments: squats felt light & really strong. Bench hit me hard today.

[mattypyuu]

Week 2. Day 14. [Noon]

23, Saturday

- Squat

BW sqauts / mobility / stretching etc..

60 x 1 x 10

100 x 1 x 5

155 x 10 x 3

~ BB Shrugs, 3 sets

~ SM Shrugs (reverse), 3 sets

~ DB Shrugs, 3 sets

comments: happy w/ todays session, pleased @ my squats.

Next week is gonna be a messy week, i have graveyard shifts wed & thur, and im going to pamly & welly on fri - sunday.

[mattypyuu]

Week 3. Day 15.

24, Sunday

- Bench

bar x lots

60 x 8

102.5 x 6 x 6

~ BW Pull Ups (wide), 3 sets

~ HW Row (high), 3 sets

~ Lat Pull (wide), 3 sets

~ DB Row, 3 sets

~ Bi's

[Athena]

Nice work! For hips and knees, I recommend yoga. Not as sissyish as it seems. Lots of bbers and plers benefit from it.

Athi

[mattypyuu]

^ thanks

Week 3. Day 16.

25, Monday

- Squat

BW squats, Mobility work etc..

60 x 10

100 x 10

135 x 4 x 9

~ Core

~ Suitcase deads x 3

[mattypyuu]

Week 3. Day 17.

26, Tuesday

- Bench

bar x lots

60 x 10

110 x 7 x 5

~ BB Shrugs, 3 sets

~ SM Shrugs, 3 sets

~ DB Shrugs, 3 sets

comments: was suppose to only add 2.5kg from last week, but i added 5kg. Worked well, bench felt light still. I feel like im gonna smash my PB when i attempt it... i've never felt this strong in the bench since forever.

[mattypyuu]

Week 3. Day 18.

26, Wednesday

- Squat

Stretching, Mobility work.

BW Squats

60 x lots

100 x 10

145 x 5 x 7

~ Core

~ Suitcase deads x 3

comments: squats felt powerful today, very pleased with the workout session.

can't wait for the 2 week break between the base & intense cycle... been going hard for 3 weeks straight, no days off. Either benching or squating every day.

After i finish this smolov jr. + 1RM attempt, i might do another cycle of it, or throw in 2 bench sessions and a OHP session.

[mattypyuu]

Week 3. Day 19. [post-grave]

27, Thursday

- Bench

bar x lots

60 x 10

115 x 8 x 4

~ Pull Ups (upperhand-grip), 5 sets

~ HS Row (low), 3 sets

~ Lat Pull (close-grip), 3 sets

~ DB Row, 3 sets

~ Bi's

comments: long session, people hogging machines

So, i have another grave shift tonight; 11pm - 7am, then got a bus to catch to Palmerston North @ 9:15am, i'll sleep on the bus (9hour bus ride). I have 2 gym sessions left to finish off the smolov base mesocycle (fri & sat). Im probably gonna push my friday session to the saturday and stop the base mesocycle there. I'd miss out on the 10 sets of 3 for squats, but... i should be fine missing just that 1 session, hopefully. Drinking later on saturday night too. Then im into the transition phase for smolov squats and 1RM bench test sometime next week too. Hoping the drinks on saturday night doesn't effect my 1RM the following week.

[mattypyuu]

Okay, had 4 days off. Got drunk on saturday night, probably only eaten about a days worth of food in the last 4 days... Damn, i got a feeling this set me back.

Anyway, im off 1 week from smolov squats, i thought i was suppose to be starting the switching phase this week, but its actually next week (after my 7 day recover + 1RM test).

Tomorrow is the 1RM tests for Squat (last time i squatted was Wednesday, 27). And my Bench 1RM will be the next day on Thursday.) Thennn following week is the switching phase for smolov. And i'll just bench 1-2/week and OHP 1/week while finishing smolov.

Might go gym to do some trap, bi & core work later today lol

p.s feeling kinda sick too. xD

[mattypyuu]

Came back from gym; weighed in at 111.6, from my last weigh in which was 116. Lost 5 kgs. But my strength in the OHP today i actually PB'd in it lol. Werid shit. Anyway, i think i am getting the flu.

[mattypyuu]

Thursday, 28 - last gym session

Friday, 1 - off (pamly/welly)

Saturday, 2 - off (pamly/welly)

Sunday, 3 - off (pamly/welly)

Monday, 4 - off (pamly/welly)

Tuesday, 5 - BW test (111kg), lost 5kg from trip & caught the flu

Wednesday, 6 - sick

Thursday, 7 - sick

Friday, 8 - sick

Saturday, 9 - sick

Sunday, 10 - sick

March

Week 5. Day 30. (10 days off; 2 drinking weekends + flu; worst combo ever)

Monday, 11

Been eating alot of shit last 4 days, BW 114KG today.

- Bench

bar x lots

60 x 10

100 x 6

120 x 2

130 x 1

140 x 1

147.5 x 1 [PB] - +7.5kg

112.5 x 3

~ Pull Ups, 4 sets

~ HS Rows (high), 3 sets

~ Lat Pull (wide), 3 sets

~ DB Row, 3 sets

~ Bi's

comments: surprised on the bench PB, after all the shit i went thru...might pull another 1RM day next week when my body is getting use to the weights again, thou the 147.5kg was a LONG grind because my body felt really fatigued.