Adarq.org

 

thanks guys! i haven't been logging but i bench daily now .. but only one day in 10 with weight on the bar, usually it's just the empty bar or 5-6kg dbs. im not sure if it's helping neurally or what. pushups would be better but i tend to get carried away and over-do it,and then i cant lift in the gym.  going to take the scenic route and aim to hit 10x10x100 in a year or so!

i do static holds on the dips bars and when i do, i start shaking like a leaf. so i know i've got a lot of weaknesses atm, but for now just happy to focus on improving my bench. eventually will cycle different exercises. keep things fresh.

Hey mate. What's your thinking behind 10x10@100?

hey coges, good training lately! 10x10x100 feels like a good end goal, i dont think my body type can handle more weight than 100kg so it's an upper limit on weight .. but i'm also more interested in reps so 10 seems like a good upper limit on reps.  10 sets is just for symmetry to complete the 10x100 haha. If i get 10 sets i'lll probably have close to my maximum amount of hypertropy which is the primary goal of benching in the first place.

Quote from: Coges on August 23, 2020, 07:45:42 pm

Hey mate. What's your thinking behind 10x10@100?

hey coges, good training lately! 10x10x100 feels like a good end goal, i dont think my body type can handle more weight than 100kg so it's an upper limit on weight .. but i'm also more interested in reps so 10 seems like a good upper limit on reps.  10 sets is just for symmetry to complete the 10x100 haha. If i get 10 sets i'lll probably have close to my maximum amount of hypertropy which is the primary goal of benching in the first place.

Hey mate. Thanks!

10x10 is full on but if you can bench 10x10@100 you'll be a beast. I saw Sebastian Oreb did 5x5@200 on the weekend and it was insane. 

Are you going to peak and change your volume during that time?

Wed] (26/7/2020)
Daily Activity:   
Daily Training:
BW:

OHP 5x53.5, 5x53, 4x52.5
Chinup 3x5kg, 5x3x2.5kg (87.5kg bw)
DBOHP 3x12x20kg

Notes:
Assitance to bench day done. This is the last day i combine 'lats' and shoulders. I think the old time bodybuilders were right about separating these things out. Im so over full body nonsense now. But the trouble is if i add an extra back day, then im already going 10 days between bench, 10 days between ohp, 10 days between squat. So now what, 14 days between? stupid.

i definitely need an exclusive back day. Here is why, i have dated girls with more (upper) back development, i have no muscle on my back except my erectors. i always do chinups etc right at the end after doing ohp which means im too fatigued to actually do a great job with back exercises at that point. There are lots of exercises i just dont have time for if im doing full body workouts (im talking about lat pulldowns, cable rows, rack pulls etc). so if i have a separate day to dedidate to back i'll not only enjoy it from having something different but also actually give my back exercises a honest chance to be effective. opportunstic cost may be squats, they're going right to hte bottom of my priority list.

Sat (5/8/2020)
Daily Activity:   
Daily Training:
BW:

OHP 6x50, 5x53.5, 5x54, 5x53.5, 5x53, 6x53
DB OHP 3x8x22.5

Notes:
Shoulder day .. no back. looking fwd to doing the back day!

Tue (8/9/2020)
Daily Activity:   
Daily Training:
BW:

BP 6x77.5, 6x77.5, 6x77.5, 5x77.5, 4Fx77.5, 3x77.5
IDBBP 3x8x25kg
Dips 3x8xBW

Notes:
next week im going to try for 6x6x77.5kg and if i get it, will go up to 80kg and start a fresh cycle. Started doing dips because i think they help balance things out and i'll have benefit from keeping them around than not.

Mon (14/9/2020)
Daily Activity:   
Daily Training:
BW:

BS 6x70, 6x87.5, 6x90
T-DL 8x40kg, 8x60kg, 12x80kg
T-Row 3x8x40kg
Slant Ab situp 2x15xBW
KB Shrug 2x20x28kg

Notes:
back workout. i wanted to do back extensions and cable rows, but was too drained at the end. next time