Ive been squatting- conjugate programme based on WS.

[jono]

Do you do your deadlifts last? I find if i do deads first it takes too much out of me and ill struggle for the rest of the workout, thats why ive got them on there own day with some other core work.

i dont agree with this. everyone knows dl takes a lot out of them thats why you do them frist to give max effort

[Growth]

Wel i guess it depends on what you do before them, obviously your spinae erector isnt going to have been worked by the time you get to them so why wouldnt you put them last, sure you will be down on a bit of energy but it will be the first time its getting worked.

Im only talking about my experience anyway, personally i found doing them at the end of the workout to be better, others may find beginning better.

[Ash]

Im only talking about my experience anyway, personally i found doing them at the end of the workout to be better, others may find beginning better.

I also prefer hardest last. The 2 things that leave me feeling totally stuffed are deadlifts and high rep leg work, so I have to do them last. If I didn't, I wouldn't do anything else afterwards.

[Varven]

Mondays updates,

Its leg n shoulder day.

ASS TO THE GRASS. that was All I focussed on today. Screw the weights, perfecr form till my butt grazed the floor was my only goal.

And I managed it , albeit using considerably lower weights.

Leg press warm up

1pps 1x20

2pps 1x10

2.5 pps 1x8

squat

40kg 1x0

60kg 1x8

70kg1x6 apparently you cant go all the way down with the same weights as before lol, nearly got stuck. Im happy I dint use last times weight - 75kg.

65kg 1x8

62.5kg 1x8

60kg 1x8

60kg 1x6

Amazing- felt the use of soo many muscles in my thighs that Ive never felt before, might be light weights but I was trembling like a leaf, maybe becuase of relatively High volume

Leg Press

3pps 1x2 ( to failure :grin: )

2.5PPS 1X6

2pps+ 5kg on each side 1x6

2pps 1x8

1pps 1x10

Im cramping as I literally drag myself to the the rack for Presses

Seated BB Military presses

20kg 1x12

30kg 1x10

40kg 1x8

( new weight ) 8) 42.5 kg 1x7 , 1x5

40 kg 1x8

DB side Lateral raises

8kg 1x8, 1x8, 1x7

Lying Leg Curl

54 kg ( new weight 8) )

1x8, 1x8, 1x6

48 kg

1x8

Calf raises

150 kg

1x12, 1x12, 1x12

Overall, reasonable come back workout, good volume of workout for quads, happy to break into a new weight for shoulders.

[jono]

Mondays updates,

Its leg n shoulder day.

ASS TO THE GRASS. that was All I focussed on today. Screw the weights, perfecr form till my butt grazed the floor was my only goal.

And I managed it , albeit using considerably lower weights.

Leg press warm up

1pps 1x20

2pps 1x10

2.5 pps 1x8

squat

40kg 1x0

60kg 1x8

70kg1x6 apparently you cant go all the way down with the same weights as before lol, nearly got stuck. Im happy I dint use last times weight - 75kg.

65kg 1x8

62.5kg 1x8

60kg 1x8

60kg 1x6

Amazing- felt the use of soo many muscles in my thighs that Ive never felt before, might be light weights but I was trembling like a leaf, maybe becuase of relatively High volume

Leg Press

3pps 1x2 ( to failure :grin: )

2.5PPS 1X6

2pps+ 5kg on each side 1x6

2pps 1x8

1pps 1x10

Im cramping as I literally drag myself to the the rack for Presses

Seated BB Military presses

20kg 1x12

30kg 1x10

40kg 1x8

( new weight ) 8) 42.5 kg 1x7 , 1x5

40 kg 1x8

DB side Lateral raises

8kg 1x8, 1x8, 1x7

Lying Leg Curl

54 kg ( new weight 8) )

1x8, 1x8, 1x6

48 kg

1x8

Calf raises

150 kg

1x12, 1x12, 1x12

Overall, reasonable come back workout, good volume of workout for quads, happy to break into a new weight for shoulders.

great work on the squatting man. yeah you use less weight when you do it properly :grin:

[Varven]

Oh yes before the workout I had a caliper test done for BF, and me on Jono were right - Im sitting at 20.2% BF

Well heres a change in my plans

Originally I had planned to hit 90kg - 95 kg or so and then cut down to 80 - 85kg or hopefully 10 - 15% BF.

But Im only at 83kg at the moment, by the end of the bulk I surely wont be more than 85 - 87 kg ( lean gains IM sure ).

Therefore Im not going to drop down to 10% and turn into a stick.

My first goal is to drop down to 15% bf.

Once I get there Ill decide what to do., i.e. being a relatively acceptable bf level I might look at a clean slow gain while trying to toggle fat loss etc.

[Varven]

Then I got into a humongous argument with my gf, correction it was a long drawn out battle, a true test of mental endurance.

Funny how soft on the inside iron pounding gorillaz can be LOL.

Missed a meal because of all the dramas... all I can say is dramas truly suck.

Crap forgot this is my weights journal,... not the other sorta journal LOL.

" Girlie- men " mode end.

switch back to gorilla mode - off to eat some more.

[jono]

women huh always with the drama :grin:

[Growth]

Missed a meal because of all the dramas...

:shock: No way! Mate when a man needs to eat there is nothing that takes a higher priority :grin:

[deegee]

Always drama with women! dont let them get on the way of your training

[Varven]

Yeah ! Come hell, heaven or Paris Hilton in my bed, nothings getting in the way of my progress !

ps: my last workout is on the previous page. Not sure if it skipped or you guys dint really wanna critique it

[Varven]

Wednesday Chest and Triceps

Best upper body workout Ive had in yonks, even though im still sorta playing catch up.

Dips

Bodyweight 1x10

BW + 5KG : 1X6, 1X7, 1X6

I was using a 10kg plate previously but I dropped the weight and PERFECTED form, was almost going deep enough on the dip for my arm pits to end up level with the bars

DB Flat Bench

16KG 1X10

23.5KG 1X6

26.5KG 1X7 Assisted (New weight :grin: )

23.5KG 1x9, 1x8

Incline DB Bench

21 kg 1x10

23.5kg 1x6, 1x5, 1x6 ( New Weight :grin: )

Close Grip Bench

32.5kg 1x12

35kg 1x8, 1x9 (New Weight :grin: )

Now you guys must have noticed Ive been grumbling about a low weight on CG Bench, well I tried it on Monday when I wasnt doing any tricep work and I easily pushed out a set of 10 at 50 kg. Obviously working chest hammers them down n pre exhausts so I guess I shouldnt be worrying so much anymore ) .

O/H DB extension

18.5 kg 1x7 , 1x6, 1x6 (new weight :grin: )

Cant wait for next week. Damn I really really want to break into the 30kg + dumbell category for chest presses, hopefully within another month or so ...

[jono]

good work man. so your making some good progress now . also another good thing to see is your working on form for dips

[Growth]

Wow, new weights all over the place, excellent stuff mate.

[Ash]

Great progress V!

[Varven]

Fridays workout - Back and Biceps

Today I decided I was not going to start of with DL's as I do traditionally but rather focus on back thickness through rowing.

BB rows

20 1x 10

40 1x10

50 1x8

55 1x8 new weight :grin:

57.5 1x8 new weight :grin:

60 1x6, 1x6, 1x6 new weight :grin:

50 kg 1x8

There ! New weights just cause I wasnt pre exhausted with deadlifts.

Rack chins

bodyweight 1x10

+ 5kg plate 1x6, 1x5, 1x5

bodyweight 1x8

Rack deads

Havent done this in ages !!

Just realized I was supposed to nail 200 kgs on these by the end of the year. So this session was catchup again.

60 1x8

100 1x8

140 1x4, 1x3, 1x3

150 1x3, 1x3, 1x2

BB Bicep curls

27.5 kg 1x8, 1x6, 1x5 new weight :grin:

My biceps were burning by now so couldnt bother working them anymore, they were pre exhausted from all the rows n pulls. Hell, they seem to grow without any direct work at all, compound lifts smack em good !

Next weeks focus is going to be on Back widening, i.e. rack chins, pull ups and lat pull downs galore !

Im going to keep alternating focus each week between thickness and width, instead of getting stuck trying to perform all at once.

[Varven]

Oh yeah funny thing is.. I have no DOMS at all after yesterdays workout

possibly cause I didnt do full Deads ?

Strange feeling, first workout since I started where I havent experienced DOMS...

[Varven]

Paging Ash,

Ash, when performing wide grip rack chins, How high do you go ?

I raise myself till my chin is about level with the bar and drop down again for a good stretch.

My form wasnt too strict this time as I was figuring out the excercise for the first time, will attempt to perfect it.

BTW can someone please teach me to how to use straps in the right manner? I seem to be doing something "wrong" with them as I still have the bar slipping right out of my hands on rack deads .. HELP !

[Ash]

Great progress V - have you been sipping some of Growth's plutonium based energy drink?? :grin:

Paging Ash,

Ash, when performing wide grip rack chins, How high do you go ?

I raise myself till my chin is about level with the bar and drop down again for a good stretch.

I go up as far as I can and get my chin right over the bar, in fact I like to try and crunch up until the bar just about hits the top of my chest. That extra bit of contraction at the top seems to really clobber my back.

[jono]

whoops i just edited out jonos post by accident.

Sorry mate youll have to repost it :oops:

Growth.

[jono]

btw its great to see so many prs man!!

[Growth]

This is what the reply was supposed to say

"Hey jono i do my straps up a bit different when i put the end through the loop and put it on my wrist the band follows the direction of my little fingers.

The rest of it is pretty much the same except instead of wrapping it directly over itself (im assuming this is what you ment) i only overlap 1/2 of the band each time it goes round.

Also if your doing very heavy lifts, i like to use a mixed grip as well as straps, absolutely no change of the bar slipping."

[jono]

This is what the reply was supposed to say

"Hey jono i do my straps up a bit different when i put the end through the loop and put it on my wrist the band follows the direction of my little fingers.

The rest of it is pretty much the same except instead of wrapping it directly over itself (im assuming this is what you ment) i only overlap 1/2 of the band each time it goes round.

Also if your doing very heavy lifts, i like to use a mixed grip as well as straps, absolutely no change of the bar slipping."

you wont have 2 use mixed grip if you know how to use straps correctly

the correct way is:

put them on so that the strap part is in line with the thumbs on the palm side of the hand.

grasp the bar in an overhand fashion, and put the strap under and around the bar, wraping it ontop of itself 2 or 3 times. then with the hand it came from grab it and twist it back like a motorbike throttle.

i find with mine once round, then once on top gives the best grip.

[Varven]

Monday - Legs and shoulders.

Back on Creatine.

Been eating like a real gorilla today.

Inspired by Jono, i went hardcore and kept eating cans of tuna with plain rice, yes it tasted it like shite.

Squats

wohoo maintained really good form on these, proud of myself, my ass was pretty much grazing the floor on every rep.

201x8, 40 1x8, 50 1x8

60 1x8

70kg 1x8, 1x7, 1x8, 1x6 - last set in not so great form cause a hot chick pulled up an incline bench behind the rack and performed incline db breas.. I mean chest presses. The goddamn mirror in front of the rack provided visuals.... distractions distractions ! 8)

60kg 1x8

No weight increase but rep increase for squats, so pretty happy.

Iso Lat Leg Press

2.5 PPS 1X8, 1X8, 1X8 Rep Increase in good form so happy again.

Seated BB Military presses.

20 1x10, 30 1x8,

40 1x8

42.5 kg 1x7.5, 1x8 assisted, but not much cause the assisting staff member was busy oggling at the aforementioned female.

1x8

Reps were up at this new weight, last time I managed only assisted set at 42.5 kg.

Lying Leg Curl 54kg 1x8, 1x8, 1x7, 1x6, much dreaded halmstring cramps.

DB side lateral raises 8kg 1x8, 1x8, 1x8.

Calf raises 156kg 1x10, 1x10, 1x10

Squats went very well today, despite being at a low weight. Going all the way down is proving to be a very intense experience.

Today for the first time since I started working out, I experienced a pumped quad. Never ever had a quad get all pumped. It was amazing, the only other close enough memorable event to this was me loosing my virginity LOL.

Yes all good things cost, My quads are racked in pain, Im hobbling in pain and keep cramping at the slightest movement.

Worth the pain though 8)

[jono]

great work on the squats man. wt doesnt matter. form does