Skeletors Quest For Strength

[Skeletor]

^ dam 500kg military press

Looking strong Skeletor even if ya ment 50kg.

Keep it up mate , I always check in on your Journal.

Haha oops yeah 50kg. Cheers bro.

[FellowshipOfTheRon]

Was going for a day off today but just did a quick few medium heavy sets of standing military press with the goal of getting a bit of muscle growth.

40KG X 15 60KG X 3 sets of 10 500kg x 2 sets of 10 40kg x 2sets 10

many gains were made that day

[Skeletor]

So with all the volume from the Smolov on top of the massive workload at work my legs were absolutely knackered . Couldnt even squat for a few days so had to make a serious call and drop the smolov . It was just to much with all the leg work im doing up and down off roofs all day carrying heavy shit.  Spent a few days researching and it came down to 2 programmes being the Candito 6 week strength ( which ive had great success with for upper body gains) and the russian 9 week extended peaking cycle.  Decided to go with the russian which has me doing bench and squat Monday, deads on weds. and squat then bench on fri. I will be bringing in shoulders on tues and adding some slight assistance work for legs and upper back on other days with a possible arm day.

Last night was easy

Squats   142.5kg x 6 sets of 2      didnt even bust a sweat and pausd each rep at base

Bench    107.5kg x 6 sets of 3    again fairly easy 1 second pause at bottom

[FellowshipOfTheRon]

good judgement call man, when it affects the personal/professional life too much then it's time to revise but damn hard to let go sometimes. on the bright side you'll be less fatigued now to go for a stronger entry in the forum squat/bench competition

[Skeletor]

good judgement call man, when it affects the personal/professional life too much then it's time to revise but damn hard to let go sometimes. on the bright side you'll be less fatigued now to go for a stronger entry in the forum squat/bench competition

Exactly mate. Have a pretty physical job so had to do whats best.

Shoulders today

Standing military press  60kg x 10

Seated military press  60kg x 10    70kg x 10    80kg x 6    85kg x 5

(Had to do them on one of the shit adjustible benches as the low seat was getting used so couldnt arch my head back how i like. Felt uncomfortable)

Side db lateral raises. 15kg x 10   15kg x 10    15kg x 10

Front hammer grip raises   2 sets of 10kg just for no reason

Rear delt machine .  worked up to 80% of stack.

Standing talking    x 3 sets of 3 minutes 

[Hitro]

hey mate - cheers for the link to the Candito training HQ in your first post. Been checking out their strength programmes.

Do you have any more details on the russian one you are doing now?

[Skeletor]

hey mate - cheers for the link to the Candito training HQ in your first post. Been checking out their strength programmes.

Do you have any more details on the russian one you are doing now?

http://www.joeskopec.com/ruspeak.html   is the calculator which works it all out for you mate.

The candito one was good and i almost did that again because of all the upper body strength i got from it. http://forum.bodybuilding.com/showthread.php?t=949661 this has a whole bunch of programs and calculators i looked through and read up on and based my decision on what i thought best for me .

 

 

 

 

[Skeletor]

Deads and a touch of upper back and light leg press.

Deadlifts = 167.5kg x 6 sets of 3.   Felt good as gold but shattered from the heat wave.

2 sets of wide hammer grip pulldowns to chest on number 12.

Hammer lat pulldowns   2 sets of 15 ( not sure what these are actually called )

Leg press  3 sets of 20 reps at various weights around 200kg just for a pump.

 

 

[Skeletor]

Bench and squats

Bench press   107.5kg x 6 sets of 2  ( 1 second pause )    

Squats    142.5kg  x 6 sets of 3     

Not much of an effort today . Did a couple of sets of front squats up to 100kg to finish . 

[Skeletor]

Bench and squats.

Bench = 6 sets of 4 @ 107.5kg. All paused at chest.

Squats = 6 sets of 2 @ 142.5kg.

Front squats 2 sets of 15 @60kg 1 set of 10 @ 80kg. Sore abs from ab training yesterday stopped me during the front squats but other than that a piss easy workout. First weeks of programme always boring but gived the joints a break.

[Skeletor]

Shoulders. Night time train. Weak as anything.

Db seated shoulder press. 30kg x 12 35kg x 10 40kg x 8 35kgx 8 30kg x 10

Behind neck smith macine press 50kg x 5 sets of 10 (30 seconds rest)

Rear delt machine . Worked up to most of stack

30kg reverse grip barbell shoulder press 2 sets of 30 reps.

Delt flyes x 1 set of ten paused at top for 2 secs.

[Skeletor]

Deadlifts

167.5kg x 6 sets of 4.   Went well and felt great. Used belt

wide grip pull downs to chest x 2 sets of 10

close grip pulldowns to upper abdomen x 2 sets of 10

Supported rows x 1 set of 10

cable rows x lots.

Still waiting on my new forever lever belt. wraps and knee sleeves from Inzer. 4 weeks and counting.

[Skeletor]

Today was squats

142.5kg x 6 sets of 4.   Another easy one . All 100% raw

Wanted to use the leg press but a sheila was using it so went and did some machine leg press and maxed it out and then did seated leg curls and leg extensions. Was supposed to do bench to at 6 sets of 2 at 107.5kg but did some bodyweight reps instead . Failed though and fizzed out big time . Tris were still sore from the last few days .

[Skeletor]

Bench and squats

Bench press = 107.5kg x 6 sets of 5 all paused, all easy.

Squats = 142.5kg x 6 sets of 2 ,  last 2 sets paused at bottom for no reason. Very easy.

DB incline bench press 35kgs x18   x10    x 10.

Got my new Inzer forever lever belt this morning. its pretty sexy i have to say.   Also got my titan knee sleeves ,THP wrist wraps and knee wraps .  Looking forward to putting them to the test in 6 weeks. Still waiting for another parcel from Inzer though. Loving the powerlifting training at the mo. Life is choice as!

[Skeletor]

Today was an epic 2 hour trainathon for shoulders, biceps and abs

Standing military press = 60kg x 15    70kg x 5 sets of 5    60kg x 10

Seated military press  70kg x 10    70kg x 10   

Reverse grip barbell press superset with behind neck press 30kg x 3 sets of 15 each

Side raises    .   various weights   3 sets of ten

30kg barbell standing military press x 70 reps    x 30 reps  x 30 reps about 5 times

Rear delt machine     3 sets of 15 reps to failure

Pinwheel db curls x lots of sets 12.5 kg for 15 reps fast and squeezing at top

Hanging leg raises. x lots of sets of 20-30.

[Skeletor]

Deads 167.5 x 6 sets of 5. No drama

Barbell rows 60kg x 20 x 15 x 15 then outta there

[Skeletor]

Squats 142.5kg x 6 sets of 5 . No stress

Bench 107.5kg x 6 sets of 2.

Up to 6 reps for the same weights next week then I start the peaking dropping a rep each week and adding weight. Off for a bodybuilding style leg train soon .

[Skeletor]

Today I had a low key leg session to try and get a pump in the quads and hams.

Leg press 200kg x 20 240kg x 20 280kg x20 2 sets

Walking lunges with 40kg x 3 sets of 12 each leg.

Lying leg curls lots of wsrm ups and 3 sets of 10 at 55kg

Leg extension 3 sets of 20 reps

Front squats 60kg x 2 sets easy but upper back sore .

[Skeletor]

Final week before the weights start ramping up

Bench =107.5kg x 6 sets of 6 all good

Squats 142.5kg x 6 sets of 2 done in 3 mins

Came back and did some assistance stuff

DB incline bench 30kg x 20 40kg x 15 40kg x 12

Machine flyes. Worked up to complete stack .

Cable detonaters 3 sets of 10-15

Tricep dips superset with rope tri extensions and reverse grip tri extensions . 3 sets of 10.

Ezi bar curls 40kg x 10 45kg x 8 45kg x 6 dead.

[AZIDE]

so are you using gear yet? from the name of this journal and your hypothetical scenario post i would guess so?

[Skeletor]

Haha I can see your point . Its supposed to be strength cycles though. To answer your question, no I am not currently using gear but yes I definitely have. I used it to help hold muscle after I fell off the roof and broke my heel bone. I definitely want to again in the future though but dont know anyone in the scene right now and my current company I do work for drug test all sub contractors. Although if they pick up gear I dont know.

[Ben0]

Haha I can see your point . Its supposed to be strength cycles though. To answer your question, no I am not currently using gear but yes I definitely have. I used it to help hold muscle after I fell off the roof and broke my heel bone. I definitely want to again in the future though but dont know anyone in the scene right now and my current company I do work for drug test all sub contractors. Although if they pick up gear I dont know.

I dont believe standard work place drug tests pick steriod use up..

[Skeletor]

 

Haha I can see your point . Its supposed to be strength cycles though. To answer your question, no I am not currently using gear but yes I definitely have. I used it to help hold muscle after I fell off the roof and broke my heel bone. I definitely want to again in the future though but dont know anyone in the scene right now and my current company I do work for drug test all sub contractors. Although if they pick up gear I dont know.

I dont believe standard work place drug tests pick steriod use up..

Yeah im not sure. Not willing to take the risk though when its 80% of my yearly intake.

[Ben0]

Fair enough mate!

[Leeroid]

U got a meet coming up?