Skeletors Quest For Strength

[Skeletor]

Shoulders today.

Seated military press. 60kg x12 70kg x 10 80kg x 6 2 sets

Behind neck press 60kg x 10

Db neutral grip press flye things 25kg x 3 sets of 10

Db side raises 12.5kg x 12 15kg x 10 17.5kg x 6

Behind neck press 25kg bar x 40-50

Reverse grip pushdowns ss with pushdowns 3 sets of 12.

Reverse curls and wrist curls . Lots with different bar weights.

Drinking 2 scoops of glycofuse during workout and one before which has been a huge change in getting through the reps without fatigue. Good times.

[Skeletor]

Squats   60kg x 10    100kg x 8    140kg x 4     Belt on and work sets =160kg x 4 sets of 4

All sets went smooth , although definately not flying up at record speed like with the 140s. Decided to stick with the adidas powerlifts for squats as these are by far the nicest to squat in out of Adipowers , Romaelos and powerlifts. 

Stiff legged deads. 60kg x 15    80kg x 10   100kg x 8

Lying leg curls     54kg x 3 sets of 10

Leg extensions x 30    x 20   x 15   x 10    Increasing weight as i went.

Front squats   60kg x 15      x 10   Barely feels like any weight after doing heavy back squats so think i might up it to 80kg next week to finish the pump and do 4 sets of 10

Bench   107.5kg x 6 sets of 2      These were suprisingly hard after hitting shoulders and tris yesterday when id normally throw it up but completed them in about 3 - 4 mins.

Home for a good feed and off to work

[Skeletor]

Bit of a light back train today finishing with super light legs

Pull ups 3 sets of ten using overhand neutral and wide reverse grip 20 secs rest between sets

DB rows 30kg x 3 sets of 10

Close grip pulldowns 180 pounds x 10 x 10 x 8    30 secs rest

Chest supported machine rows  20kg x 20     30kg x 15    40kg x 10  x10   x10  45 secs rest

Face pulls x 2 sets of 10

single leg press 80kg x 2 sets 0f 10

Walking lunges  30kg x 10 each leg  50kg x 2 sets of 10 each leg  30 secs rest.

 

[Skeletor]

Week 7 of 9 Bench. 60kg x 15 100kg x 5 120kg x 1

Work sets = 127.5kg x 3 sets of 3. First set fine, second set started shaking on the 3rd rep but fine. Used a spotter for third set but feel he touched the bar ever so slightly as it was easier than the 2nd set.

Incline db bench 35kg x 18 x 15 x 15

Machine seated flyes x 3 sets of 8- 15

Standing cable upward flyes x 3 sets of 15

Squats 142.5kg x 6 sets of 2.

Feeling good still using the glycofuse during training although jumped on the scales first thing and was only 80.1kg. Maybee need to look at upping calories for next two weeks before testing 1 rep maxes.

[Skeletor]

Deadlifts day.   60kg x 10    100kg x 6 or 8    140kg x 5   180kg x 3

Work sets =  200kg x 3 sets of 3 . Couldnt believe how easy it felt to what i was expecting. locked out the 3rd rep on the 3rd set for 10 + seconds . Considering my old pb is 210kg im definately going to beat that even if its by just 5- 10kg its definately happening.  Used chuck taylors for shoes today for the first time and felt great.

Finished with some chest supported rows 3 sets of 15

Close grip pulldowns   15     12    10   6

Lat pulldowns   x 2 sets    

 

[Spacebound]

Inspiring stuff, keep it up. Always feels good knowing a new PR is possible.

[Skeletor]

Squats.    60kg x 10   100kg x6   140kg x 4  160kg x1

Work sets    170kg x 3 sets of 3.     Got through it thats all i cn say lol.  First set was brutal, second set was easy .  Third set i managed but took 3-5 seconds between each rep.  Back still was a bit tight from deads on weds but feels ok now.

Front squats   60kg x 10     80kg x 10    100kg x 6  could have done more but bar rolled into throat made me dry rech.

Walking lunges with barbell on shoulder  40kg x 12   70kg x 12   70kg x 12

Lying leg curls   x 15   x 12   x10

Leg extensions x  2 sets for a pump.

 

 

[Skeletor]

Week 8 of 9

Bench ,    135kg x 2 sets of 2   Just pushed through it but was fricken hard work, Touch and go only but first rep was a long touch and  very slow downward to chest.

Last night i went to the Nabba Manawatu comp to watch my sis and 7 others compete.  Our gym got 5 first places, 2 seconds, a third, a first overall and top gym . Pretty mean for a small town. Long day though going to both day and night show and probably wont do it again unless i compete.

[Skeletor]

Deadlifts...   Jumped the gun and trained today instead of Wednesdsy as i have to go away for work Wednesday.

Deadlifts 60kg x10  100kg x8   140kgx 4    180kg x 2    200kg x 1

Work sets =   210kg x 2 sets of 2.  Hard but not a real strain  New pb sort of as my old pb was 210 for 1 rep and now i did 2 reps twice.

Bar rows 60kg x 20   60kg x 15    80kg x 10

Seated shoulder press with olympic bar   60kg x 10   70kg x 10   70kg x 10    75kg x 6   80kg x 3 with a 10 sec negative ( probably only really 7 secs )

Chest supported DB arm curls 10kg x 10 each     12.5kg x 10 each 

Side delt raises    10kg x 10   12.5kg x 10        Light as for the last 2 excercices but really concentrating on the squeeze at the peak contraction.

[Skeletor]

Bit of mid range bench and back

Bench Press  60kg x 15,  100kg x 10, 120kg x 3 sets of 5, 100kg x 10, 60kg x 15

DB Flyes 20kg x 3 sets 10 stretching deep as possible

Incline DB Bench   30kg x 20    30kg x 15     30kg x 10     1 min rest

Standing cable upward flyes    x 3 sets of 12-15

Close grip t bar rows     45kg x 10,    60kg x 10,   70kg x 10    x10

Wide grip rear pulldowns ss with pulldowns to front.   2 sets of 10

Standing lat pushdowns     3 sets of 10

Pullups few sets with various grips.

Seated Cable rows     lots and lots to finish from different heights

[Phedder]

Training's got some really good momentum behind it at the moment, keep it up mate!

[Skeletor]

Thanks Phedder. Really enjoying the training at the moment.

[Skeletor]

Today I was supposed to go for 2 sets of 2 @ 180kg squats but instead I did 1 rep @ 180 then went for a 190. Absolutely 10 out 10 for hardness but got well below parallel and nailed it. Got real cocky after that and went for a 200 but got bummed out real bad only getting up a third of the way. Still a new pb @ 190 and happy with that.

[Skeletor]

Bench.     60kg x 15    100kg x 8  120kg x 3    130kg x 1     140kg x 1

My 140 was posssibly the hardest bench i have ever done. Wasnt feeling it that early in the morning lol.https://www.youtube.com/edit?o=Uvideo_id=MGMjBucDOZY

[Skeletor]

https://www.youtube.com/edit?o=Uvideo_id=MGMjBucDOZY

[Skeletor]

https://www.youtube.com/edit?o=U&video_id=MGMjBucDOZY

[ohjoshua]

Im suprised you coudnt do more for your bench?

you did three sets of three at 127.5kg.

but your lifting is looking good. big PB coming for Deadlifts if you did 2 sets of 2 at your old max. 

[Skeletor]

It was actually a lot harder than the last time I benched 140 to. In saying that 12.5kg is a lot on the bench and it was first thing in the morning and probably dehydrated and no carbs .

[Skeletor]

Deadlifts.     60kg x 10    100kg x8     140kg x 5    180kg x 2     200kg x 1

220kg x 1   new pb       230kg x 1   newer pb   

Stoked with my effort to round out the 9 week peaking cycle getting a 20kg gain on deads. Considered going for a 3 x bodyweight but didnt want to end on a downer . Was only suppose to do 1 at 220kg today but it came up so easy i slapped another 10 on. Will have a crack at 3 x bodyweight next week.  Video to follow when it uploads to Youtube

[Skeletor]

[Realtalk]

Good one mate! Love the shaking haha

[Skeletor]

Good one mate! Love the shaking haha

Haha ..   Possibly a seizure.

[Leeroid]

Easy lift

[Skeletor]

Easy lift

Thanks bro.  Felt pretty hard core though and dont think id have gotten 240.

[ohjoshua]

Nice lift mang.