A fagit lifts - Texass baby!

[Spacebound]

Cycle 4, Squats 5+

BB Squats
87.5 x5
97.5 x5
107.5 x2 f*ck..............

On the second rep, coming out of the hole something went pop in my back. Re racked the weight straight away. Was painful as f*ck to walk. Went to doctor, they said probably a sprain in the back, hopefully not a disc. But will probably go see physio on Monday or maybe even tomorrow.

Shit happens. Was feeling strong to and form was on point i would have said. No rising hips or anything.

[Spacebound]

Cycle 4, Chest 5+

BB Bench paused-ish
60 x5
67.5 x5
72.5 x5 x5 x5

Single Arm Machine Row
1pps x8
2pps x8
2.5pps x8 x8 x8

Incline DB Bench
24 x10
26 x10 x10

V Bar Pull Down
90 x10
100 x10 x10

FacePulls
2sets x10

Decided to hit it anyway aslong as the back didnt give any trouble, went alright. 

[Spacebound]

Been back in the gym, doing a 5x5 style routine. But with no squats, deadlifts, hamstrings or db/bb rows as per the advice of my physio. Have done a reset aswell and starting everything fairly light. The routine is basically stronglifts but doing leg press instead of squats and seated rows instead of deads and bb rows.

Physio has said its a sprain of the L4 vertebrea so ive just got to rest if for a couple/few weeks. Cause was likely tight hamstrings and weak glutes, so will be addressing these issues.

As for what ive been currently doing i started at this

Leg Press
3.5pps x5sets x5

Bench
50kg x5sets x5

Seated Row
2pps x5sets x5

Plus other shit for accessories, will update progress weekly/ish. On a side note, leg press is shit and i hate it.

[Spacebound]

Everything is progressing as it should. Not going to squat/deadlift/etc for about another 3weeks as im on holiday in 2weeks. 

Weights are up to: (5x5) still easy.

Leg Press 4.5pps
Bench 60kg
OHP 45kg
Seated Row 2.875pps

Accessories movements (3x10) kept the weight pretty static on these. Usually do 3per day.
DB Incline Bench
V-Bar Pull down
Leg Extension
Face Pulls
Close Grip Bench
Bicep Curls

Plus stretching and mobility chit.

 

 

[Spacebound]

Numbers i got up to are,

Leg Press
6pps for 3sets x5
Row 65kg per side for 3x5
Bench 70kg 3x5 (still easy)
OHP 50kg 3x5 


Once im back from holiday ill start squatting and dead lifting again using linear progression, cant wait to build it back up. Will also drop machine rows and do BB or DB rows instead.

Will still include some accessory lifts (DB bench, pull downs, facepulls, close grip bench, bicep curls and maybe even some front squats as they are joocy) still as im still bulking and looking to put on size as well.

[Skeletor]

Good to see you going well man. Hope that back heals up soon for ya. Keep training hard

[Spacebound]

Cheers Skeletor, its feeling good now.

Back on the grind, using a ss/sl type program with added hypertrophy stuff as im eating a surplus 500+calories a day. Program below.

As the weight gets harder going to drop the sets of main stuff to 3. Also thinking about droping close grip bench, speed bench and one of the OHP's.  See how it goes anyway, added in more upper volume as everyone who does the program seems to come out with big legs but but not so big upperbody.

 

Work out yesterday was,

Squat
60 5x5

Bench
65 5x5

Deadlift
100 x2x5

DB Incline
24 x10
26 x2x10

FacePulls
3sets x15

Calf Raises
3sets x15

[Spacebound]

Yesterday was,

Squat
70 5x5

OHP
45 3x5

Bent over BB Rows
60 5x5

Pulldown
100 x3x10

Bicep DB curls
12 x3x12

Another progression session knocked out

[Spacebound]

Deadlift
110 3x5

Bench
67.5 3x5

Leg Curls
120 3x10

DB Bench Incline
30 3x8

Facepulls
3sets x15

Calfs
3sets x12

Dear Diary, everything went well today, expect some phaggot was using the 28kg dumbells which i wanted. I was really mad. The end.

[Spacebound]

Squats
75 4x5

BB Rows
65 5x5

OHP
47.5 3x5

Vbar Pull down
110 3x8

Close Grip
55 3x6

Bicep Curls
14 4x10

 

Left Rotator Cuff is a bit sore currently, likely from holding the bar on squats as my mobility is shit. 

[Spacebound]

Yesterday was,

Squat
80 4x5

Bench
70 3x5

Deadlift
110 1x5
115 2x5

Incline DB Bench
28 3x9

FacePulls
3sets x12


Left Rotator cuff sore as phcuk. Will most likely do front squats + some hamstring work instead of backsquats and maybe stop pressing or just do some light pressing. Until it comes right anyway.

[Spacebound]

Front Squats
60 5x5

Speed Bench
55 5x5

BB Row
70 5x5

Romanian Deadlift
60 5x5

Vbar Pull down
110 3x9

Tricep Extension
120 3x8

Bicep Curl
16 4x8

Calf Raises
3sets x12

Speed Bench felt good on the shoulders, not to sore at all, although not perfect either. Front squats, phuck my quads hurt even though most girls rep more than that.

[Spacebound]

Deadlifts
120 3x5

Speed Bench
55 5x5

Facepulls
3sets x15

Chest Fly Machine
47? 3x10

Basic workout, just letting shoulders recover. Being using CAT principals when bench pressing

[Spacebound]

Front Squats
65 5x5

BB Rows
70 5x5

Romanian Deadlifts
70 3x5

Pulldowns
110 3x10

Tricep Extension
130 3x8

DB Bicep Curl
16 3x10

Calf Raises
3x15

Shoulder is feeling better but will still probably give it atleast another week before OHP and normal bench. Will probably wait another two weeks before back squats

[Spacebound]

Monday

Front Squats
70 4x5

Bench
57.5 5x5

Deadlift
125 1x5

Incline DB
24 3x8

FacePulls
3x12

Calf Raises
3x12

 

 

 

Today/Wednesday

Front Squats
75 3x5

Romanian Deadlifts
80 3x5

Bench
60 4x5

BB Rows
75 3x5

PullDowns
120 3x6

DB Curls
3sets

Pretty boring shit. Shoulder is feeling much better.

[Spacebound]

Deadlifts
130 2x5

Bench
60 4x5

DB Bench
26 3x10

Facepulls
3x12

Pull ups wide grip
1x10 (failure)

[Spacebound]

Saturday

Front Squats
77.5 3x5

Romanian Deadlifts
85 3x5

OHP
30 3x8

BB Row
77.5 3x5

Wide Pulldowns
100 3x8

Calf Raises
3sets

[Spacebound]

Monday

Front Squats
80 3x5

Bench
62.5 3x5

Deadlifts
135 1x5

DB Incline Bench
28 3x8

Facepulls
3x12

Progression is slowly moving. For my main lifts i work up in usually sets of 5 and only record my top sets. 

[Spacebound]

Front Squat
82.5 3x5

BB Row (belt)
80 3x5

OHP
35 5x5

Romanian Deadlift
87.5 3x5

Wide Pull Downs
3x9

Hammer Curls
12 3x10

Bicep Machine
47? 3x8

[Spacebound]

Deadlifts
140 2x5

Bench
65 4x5

Hamstring Curls
couple of sets of some really light stuff

DB incline
28 3x9

Facepulls
3x12

Calf Raises
4x12

Getting harder now, 140 feels heavier than it used to. Will most likely only do 1 top set of 5 now and move up 2.5kg each session. Bench still sucks, still wasnt hard today but i dont know if i will ever bench 100 lol.

[Spacebound]

Front Squats
85 3x5 (sbd's)

OHP
37.5 5x5

BB Row
82.5 3x5 (belt)

Close Grip Bench
45 3x10

Wide Grip Pull Down
100 3x10

Hammer Curls
14 4x8

Right knee is sore now, fml srs. Been sore for a day or two, just woke up in morning and it was sore, uwotm8. Hence i wore the knee sleeves for some compression today. Only hurts when knee is locked out (quad flexed).

So brought some romaleos from a US on a half price sale 100usd. f*ck they are awesome, easily worth the money.

 

[Spacebound]

Front Squats
87.5 3x5 (sbd's)

Bench
67.5 3x5

Deadlifts
142.5 1x5

DB Incline
28 3x10

Facepulls
3x15

Calf Raises
3x20

All went well, knee is feeling not so fucked, so hopefully will be sweet as on wednesday. Could have been a rep/volume PR on front squats, cant recall.

[FellowshipOfTheRon]

 

So brought some romaleos from a US on a half price sale 100usd. f*ck they are awesome, easily worth the money.

 

share with us this half price sale for Romaleos!

[GyzzBrah]

Do they affect form and leverages to a significant degree?

[Spacebound]

I got them from champ sports, they only had really limited stock. As they where the "old" colour schemes, they may still have some but unsure. If not check around as other places might have some of the old ones in stock.

ive always squatted with plates under my heels, so leverages have probably stayed pretty much the same. Heels have probably gone up a tad more than the 2.5kg plates I usually use. But going from flat soled shoes, for sure it will be more noticeable. I find it's more comfortable to hit depth, if you have poor mobility like me (tight hams, poor ankle flexion etc). But the feel is so solid it's like my feet have been concreted to the ground. 

 

On a a side note I tried deadlifting in them, but felt weird as fcuk and harder. Some people prefer it though, massthetics has a video on the leverage changes and one of the guys on there hit a pr with them 605lbs @ 75kg bodyweight, think he is like 5'10+