Skeletors Quest For Strength

[Realtalk]

Good DL for bodyweight bro!

[Skeletor]

Good DL for bodyweight bro!

Thanks Realtalk. Hopefully i can improve on that.

 

Was supposed to be a day off today but have a busy day tomorrow so went and did some legs and bench.

Squats were 60kg x 10   100kg x 10   140kg x 5   160kg x 5      180kg x 1      190kg x 1     140kg x 5

Front squats   60kg x 10     100kg x 5     120kg x 5 ( first time id ever attempted over 100 )

Bench  60kg x 15    100kg x 8     120kg x 5     125kg x 3    130kg x 1    135kg x 1    140kg x 1

145kg x 1   Having no trouble pushing it up but struggling on the lowering, it  takes ages and need to work on a quicker drop.  Couple of days off now.

[Leeroid]

Good DL for bodyweight bro!

Just realised... 3x bodyweight deadlift!

 

[Skeletor]

Good DL for bodyweight bro!

Just realised... 3x bodyweight deadlift!

 

Thanks Leeroid. Hope your training is going well. I dont have Facebook anymore so will have to keep up with your lifts on here

[Skeletor]

Back on a new Russian cycle for 6 weeks and then im going to test 1rm again and either do a constant 5x5 routine of my own or get into a westside programme . Been on for two weeks now benching and squatting 3 x a week and deadlifting just once as i wouldnt handle 3x deads a week.

Yesterday was Bench and squats.   Bench 120kg x 6 sets of 2 ,   Squats were 160kg beltless x 6 sets of 4.

Today was deads were i am just following a progressive routine of 5 sets of 5 with 10kg increments weekly. Last week was 180kg 5 sets and today was 190kg x 5 sets . Fairly easy . pick ill start failing around the 210kg mark not getting all required reps then ill add just 5kg until all 25 reps are hit and up again.  Would like to reach a 260kg dead , a 150-155 bench and a 220 squat

[Skeletor]

Today was Bench then squat

Bench = 120kg x 6 sets of 5  , Trained in a different gym with a bar which didnt have the same markings as what im used to so was unsure of my normal hand placement but went all good.

Squats    160kg x 6 sets of 2.  Beltless    Raced through this.  30-45 secs rest between .

Purchased some bands for a bit of speed work .  Hopefully shifting house soon and going to make a big gym in a big shed including an olympic platform and do a bit of oly lifting . Also using the Adipowers only for lifting now as didnt like the Romaleos.

[Skeletor]

Squats   160kg x 6 sets of 5. Beltless   all went ok but lower back got a radical pump at the end and i was walking around funny for a while

Bench   120kg x 6 sets of 2. meh

Finished with wide grip lat pulldowns up to 3 sets of 8 at some funny poundage number

DB rows single arm     35kg x 10   40kg x 10.

Hanging tricep dips with chain belt= body x 10       +20kg plate x 10       +30kg x 10

Static stretching  Quads, lats and tris.    Program going well .  

[ohjoshua]

good training going on here. Looks like you are smashing the high rep portion of russian squat routine. I struggled hard out with that part (mentaly mostly). keep it up.

[Skeletor]

good training going on here. Looks like you are smashing the high rep portion of russian squat routine. I struggled hard out with that part (mentaly mostly). keep it up.

Thanks mate, Yep you are bang on there.  Just finished the last day before the 3 week peaking today. The 6x6 day is a grind but stretched rest out to 5 mins between sets and got through the squats with relative ease.

 

Squats = 6 sets of 6 at 160kg beltless   , as above .

Bench = 4 sets of 2 at 120kg. 1 set of 2 at 125kg   1 set of 6 at 125kg   all easy.

Wasnt supposed to hit the 125s but wanted to see how it felt before peaking starts next week.

Yesterday  i played around with deads. Did 1 set of 5 at 200kg  1 at 220kg  1 at 230kg then i did 6 sets of 120kg with chains 3 reps for speed sets . DB rows 40kg x 10.  50kg x 6.  Wide grip lat pulldowns= something in pounds. 3 sets from 12 to 8 reps.

[Skeletor]

Thursday was bennch and squats

Bench=  5 sets of 5 @ 125kg     went ok.

Squats  6 sets of 6 @ 170kg beltless.

Having 2 days off at the moment then i have 5 sets of 5 170kg squats  to do tomorrow . Starting to peak.

[Skeletor]

Sunday was Squats .  170kg x 5 sets of 5    Did 4 sets betless and tried the belt for the fourth set and it was so easy. Beltless is definately paying off.  Followed by 6 sets of 2 bench . first 2 wwere 120kg and last 4 were 125kg. Some back assistance followed

Yesterday was bench   warm ups  then 130kg x 1 set of 4 followed by 4 sets of 4 at 132.5kg which all went sweet as although a slight tension in the left bicep which i have always had an issue with.

Followed that with 6 sets of 2 squats at 170kg beltless.   Then inclind DB press 35kg x 20 reps x 2 sets .   Skullcrushers x 2 sets of 12 at 50kg .   Feeling good   . Tomorrow is squats 180kg x 4 sets of 4. 

 

[Skeletor]

Bench = 140kg x 3 sets of 3.  Hard but got through it.  Thought id have a crack at 150kg touch and go and hit it just so thats my new touch and go max bench.  Then i did 3 messy reps with the benchmaster on at 160kg. Form was disgusting one arm pushing higher than the other on all 3 reps but still did it.  Followed with 3 sets of wide grip pullups  10 8 8  with 45 seconds rest and that was my day.

[Skeletor]

[Skeletor]

[Skeletor]

Squats today 190kg x 3 sets of 3. beltless and felt good. 200kg beltless x 1 rep which was my previous pb with a belt so new beltless pb. 210kg x 1 with belt. new pb. Wasn't supposed to try for pb but was feeling good and will hopefully hit a 220 as planned in 2 weeks. Have to say this is the best program ive followed for gains at a fairly quick pace.

[Skeletor]

https://www.youtube.com/channel/UCmOeXGLtwklVuozK93LxQWw

[Skeletor]

[Leeroid]

Making some good progress

[Skeletor]

Making some good progress

Thanks Leeroid.  Long way to go before being at your level though lol.

 

Had a final hitout at the gym today playing around with some squats . Got up to 215kg full depth with belt ( a 5 kg pb ) and then went to some box squats and sumo squats .

Have designed my own programme for squats and bench for the next 10 or so weeks taking points from previous programs which i felt have helped with improvement and will be also using box squats, Squats with chains and bands and various bench assistance excercices including tricep, lat and shoulder/rotator work . For deads i will be just doing a once a week training system like the russian 9 week peaking program. Looking forward to seeing how things go.

[Skeletor]

New Programme Day 1

Squats 190kg x 5 sets of 2  beltless =  Main lift (5th set brutal)

Assistance was Front squats 100kg x 8

Single leg press  x 2 sets of 10

Stiffy deadlifts x 2 sets of 10

Bar rows x 3 sets of 10

DB rows x 2 sets of 10

Leg Curl x 2 sets of 15

Leg extension x 2 sets of 15

[Skeletor]

Back starting to get some width. Something I always struggled with hypertrophy training. Just have to work on my chicken legs

[Gym rat]

Nice back width bro haven't heard of hypertrophy training before might have to read up on it sometime.

[Skeletor]

Thanks G.R . Yeah what I said didn't really make sense. Hypertrophy is just growth of the muscle. I just use it as a term for the regular 3-4 sets of 10-12 reps type training.

[Pseudonym]

That is one sweet V-taper. Meaty traps, too.

[Rebel101]

Hi Skeletor the back is looking great whatever you have been doing is working, it will be good to see you compete *good*