Skeletors Strength Training Log.

[Skeletor]

Quick bench session today working on both strength and endurance. Worked up to a top set of 140kg x 5 via triples . 130kg for 6 and then dropped to 50kg and smashed out 60 reps straight . Pretty quick but enjoyable bench session. Did a few quick sets of incline machine supported rows and left. Arm pain was up there still. Not sure ill stick with lowbar as thats what caused it.

[maccaz]

140x5 is intense bro.

lots of people have arm and shoulder problems with low bar, im only recently feeling sweet with it.. be good to get it sorted before it gets worse

[Skeletor]

140x5 is intense bro.

lots of people have arm and shoulder problems with low bar, im only recently feeling sweet with it.. be good to get it sorted before it gets worse

Yeah its only when I go to gym it flares up. If I dont do any back squats for a week or two ut should be sweet. Give me a chance to work on front squats anyway. Try and hit that 180.

[Skeletor]

Had a wicked 3 hour cardio session this morning . Knocked down around 780kgs of brick chimney and reroofed on a steep as fark roof. Wrists were sore as afterward. Went home and had an hour sleep then woke up and went in for some deads. Felt shit from the get go. Tried a 265kg dead but no good only moved about 2cm . Settled for a 240kg beltless dead (p.b) and then dropped it to 150kg and pumped out 20 reps straight and left. Probably could have got close to 30 I reckon . Happy with the 240 beltless but should have been easier. Will just put it down to this mornings big cardio session.

[Skeletor]

Trained shoulders yesterday. Strict presses up to 90kg then dropped back to sets at 80kg x 5 and 60 kg x fast sets of ten minimum rest. Thought id have a crack at the 100 reps as quick as possible bicep curls with just 20kg oly bar. Took me 5 sets. Thought id get it in 3 but the pump killed me. Did 30 ,20 , 20 ,15 ,15. Went in again today and did some pause squats. Started with high reps as havnt been warming up enough. Forgot my adipowers so did them all in chucks. Managed to work up to a single at 200kg highbar. Short pause but still a pause. Failed 210.

[BeastBuilder]

Trained shoulders yesterday. Strict presses up to 90kg then dropped back to sets at 80kg x 5 and 60 kg x fast sets of ten minimum rest. Thought id have a crack at the 100 reps as quick as possible bicep curls with just 20kg oly bar. Took me 5 sets. Thought id get it in 3 but the pump killed me. Did 30 ,20 , 20 ,15 ,15. Went in again today and did some pause squats. Started with high reps as havnt been warming up enough. Forgot my adipowers so did them all in chucks. Managed to work up to a single at 200kg highbar. Short pause but still a pause. Failed 210.

Lol sick.

Is it wrong that I'm a powerlifter but the thing I got most excited about in that post was the Curls hahaha.

Good training going on bro, keep going strong !!

[Skeletor]

Lol sick.

Is it wrong that I'm a powerlifter but the thing I got most excited about in that post was the Curls hahaha.

Good training going on bro, keep going strong !!

Lol the pump was real bro . Still sore as now. Cheers man its good throwing in a bit of variety to training. Really enjoying it

[Skeletor]

Chesticles today. Did my main work sets and then did some pump sets until close to failure until 100 reps was complete.

Bench..135kg x 3 sets of 5.

...60kg x 50 x 17 x 13 x 12 x 8

Tricep pushdowns x 100 reps in 4 sets.

Cable rows x 70 reps in 3 sets.

The pump was insane in my chest and delts even blew out. Great way to flush blood into muscles after work sets. Tried to keep rest between sets as little as possible. Chest was by far the hardest after the first 50 rep set I was toast but kept going . End goal is 100kg for 50 reps. A long way away but practice makes perfect.

[Bigken1985]

Chesticles today. Did my main work sets and then did some pump sets until close to failure until 100 reps was complete.

Bench..135kg x 3 sets of 5.

...60kg x 50 x 17 x 13 x 12 x 8

Tricep pushdowns x 100 reps in 4 sets.

Cable rows x 70 reps in 3 sets.

The pump was insane in my chest and delts even blew out. Great way to flush blood into muscles after work sets. Tried to keep rest between sets as little as possible. Chest was by far the hardest after the first 50 rep set I was toast but kept going . End goal is 100kg for 50 reps. A long way away but practice makes perfect.

60x50-sickening

[Skeletor]

Going to start using wraps in training. Have both Inzerer grippers and lolliebridge world record wraps so one soft and what I presume is stiff. Had trained legs pretty hard 3 days ago and was still quite tight in lower back and hips but kept volume down. Worked in sleeves up to 160kg x 2 and then used the grippers just softly-medium wrapped.

160kgx2

180kgx2

200kgx2

180kgx5

Dropped back to 140 and put sleeves back on then did 15 reps and finished. Felt as though got use to feeling of wraps now. Will start going tighter and then use record wraps on top sets. Considering I did 200kg x 4 beltless in sleeves 2 months ago I have work to do but was already fatigue so be good to see how I go fresh and in firm wraps. 84.2kg this morning.

[ThreeWhiteLights]

In for lolliebridge

[Skeletor]

Had a cruisy sesh at the gym tonight. Starting a new program on Monday so im amped up . Did deads and bench but forgot my key to the office so had no chalk and was forced to use straps as bar is near bald . Hate straps with a vengeance and almost lost the grip on them on my 220kg single . Dropped back to 180kg and did 15 reps stop and start . Will post vids if anybody even reads this journal. Moved on to comp style bench where I worked up to 3 nice paused singles at 142.5kg. Dropped back to 100kg x 15 and 65 x 30 reps with a short rest between sets. Thats it all done. Not to taxing but something different.

[BeastBuilder]

Number One Reader right here !

Following gains every post.

Just never get the chance to post in between faps.

[Skeletor]

Number One Reader right here !

Following gains every post.

Just never get the chance to post in between faps.

Haha bro good to know.

 

 

[Realtalk]

180x15 is real good bro!

[BeastBuilder]

I fucking love high rep Deads. Separates the men from the boys.

People try to tell me lifting weights doesn't make you fit they should try a set of 10-20 rep Deadlifts. Has you sucking wind like nothing else !!

Inb4 some phaggot comes at me with science saying it's not cardiovascular fit. Idgaf lol.

Four plates for 15 reps is sick bro, like RT said. Building that back thickness !

[Skeletor]

More high reps today as keeping it chill until monday when my new program starts. Contacted Wookie and will be running program from him so amped for that.

Shoulders and arms today.

DB shoulder press.

20kgx10

30kgx15

35kgx10

40kgx10

35kgx10

30kgx15

Side lateral raises x 3sets of 10

Rear delt machine x 10x10x6

100 reps with 15kg dumbells. Took 3 sets.

25kg oly bar curls x 100reps Took 5 or 6 sets.

50 reps close grip floor press with 40kg

50 reps cable skullcrushers . Unknown weight.

Im chucking in the crap eating to as much as possible for this program. I do eat good but also have a good amount of crap food on top so cutting back to almost nothing on that. Todays eats so far.

1 can Tuna in oil.

6 x breads.

1/2 roast chicken.

50grams cheese.

1 scoop whey.

1 cup dry scotch oats.

1/2 packet rice crackers

2 teaspoons coffee pre workout. 1 tsp sugar

1 x scoop aminos.

[Skeletor]

So today is day 1 of my new program.  As some of you may be aware i am running the program designed by Wookie as have stalled a bit . we are going to be trialing the first 2 weeks i think to gauge my lifts as i have funny maxes compared to rep maxes as my 5 and 8 rep maxes arent far off my 1 rep etc and maybee change it up from there. Maybee im just ok at reps and weak at maxes lol

 

Week 1 Day 1

 

Deadlifts  60kg x8     100kg x 5     140kg x 3     180kg x 2   220kg x 1  230kg x 1  240kg x 1

 

220kg x 3 sets of 2 .

 

Arched back stiff legged sumo deads    4 sets of 10

Pullups  with a plate x 2 sets     Bodyweight x 2 sets

Lying leg curls 50kg x 4 sets of 12   

 

Deads were ok but 240 felt harder than it normally would . I only had 3 hours sleep last night i just couldnt get to sleep so maybee that was partial reason. Sumo stiff legged arched back deads were a new one for me but watched a few youtube vids and picked it up . Using a light weight so found these easy but good.   A good first day and looking forward to bench tomorrow. 

 

 

 

 

 

[maccaz]

So today is day 1 of my new program.  As some of you may be aware i am running the program designed by Wookie as have stalled a bit . we are going to be trialing the first 2 weeks i think to gauge my lifts as i have funny maxes compared to rep maxes as my 5 and 8 rep maxes arent far off my 1 rep etc and maybee change it up from there. Maybee im just ok at reps and weak at maxes lol

 

Week 1 Day 1

 

Deadlifts  60kg x8     100kg x 5     140kg x 3     180kg x 2   220kg x 1  230kg x 1  240kg x 1

 

220kg x 3 sets of 2 .

 

Arched back stiff legged sumo deads    4 sets of 10

Pullups  with a plate x 2 sets     Bodyweight x 2 sets

Lying leg curls 50kg x 4 sets of 12   

 

Deads were ok but 240 felt harder than it normally would . I only had 3 hours sleep last night i just couldnt get to sleep so maybee that was partial reason. Sumo stiff legged arched back deads were a new one for me but watched a few youtube vids and picked it up . Using a light weight so found these easy but good.   A good first day and looking forward to bench tomorrow. 

mean bro!!!

im enjoying wookie program heaps hopefully you do.

those sumo sldl are legit

[OnlyHuman]

No sleep kills my numbers  :pale:

In on following the Wookie gainzzz 

[Skeletor]

Week 1 day 2. Chest.

Benchpress .

60kgx 8

100kg x 4

120kg x 3

130kg x 2

135kg x 1

142.5kg x 1

130kg x 8 rpe 10 light spot at top of last rep.

122.5kg x 8 easy. Should have done 125.

DB bench 50kg x 10 x 8. 1 min rest

40kg x 10 x 10.

Pullups had to do 35 reps total but my lats were so fatigued and sore from yesterday's I could barely get to the end at bodyweight. Going to take a week or two to get back into these.

Hammer curls superset with french press x 12 x 12 x 12

[Skeletor]

Rest day for me today but I thought id log how my diet has completely changed since I started this program. Before I was eating any and everything, not getting certain totals of protein or carbs for the day and just winging it. Id eat mcds or kfc at least 5 tines a week just out of laziness really. While I generally would still eat ok there was a ton of empty calories and sugar in there so ive had a complete switch up. Whats the use in doing a program if im not going to be giving 100% in all aspects. The last 3 days I have been eating close to clean. Im using Myfitnesspal again with a calorie surplus so I can be sure im getting what I need. Getting in 3 different meat sources each day with eggs as the optional replacement and plenty of carbs. Aiming for just over 220 grams of protein but have been going over and almost double that in carbs which works good for me. The last 3 days a typical intake would be this.

250-400grams fillet steak

1/2 roast chicken or chicken breast

1-2 cans tuna in oil 185gm cans.

Or 6-8 whole eggs

2 scoops myofusion protein powder

2 metric cups dry scotch oats

2-6 white toast breads

1.5 packets rice crackers.

Vegies , broc cauli carrot peas.

1 can creamed rice ( if required )

2 strawberry yoghurts.

1 x uncle bens microwave basmati rice.

1 x multi

1 x liver tab

4 litres water.

Karbolyn during training up to 100 grams.

So thats it. Near to all but only whats required of that to reach my 3500 calories . Instantly feeling better within 3 days. Drove past all fast food outlets and wasn't even tempted today.

[ThreeWhiteLights]

What is the liver tab for?

[Skeletor]

What is the liver tab for?

My liver bro. Supposedly helps with cleansing the liver. Been eating a lot of shit food, taking supps etc. Dont know if I need it but prevention better than cure.

[Skeletor]

Week 1 day 3 . Legs

 

I decided to stick with low bar and use flat soles for the duration of this program as i feel a lot more stable walking the weight out and low bar seems to feel more fluid in flats as does high bar in soles.

 

200kg x 1 comfy 

180kg x 10.  was supposed to do 8 but i undershot my 8 rep weight so did 10 and then had to lay on the ground puffed as fark afterward. Straight cardio feels. 

182.5kg x 8  at RPE 9   This was more like it and probably would have failed at the 9 rep mark so ideally that first set should have been 185 for 8  but its good im working out where im at. 

 

Leg press .  300kg of plates x 4 sets of 10 with 30 seconds rest between sets . 

 

Leg extensions x 4 sets of almost full stack . not sure weight last two sets to failure.

 

Its the first tim ive walked out of the gym with jelly legs in so long. felt good man.