Author Topic: warpspeed to the new scenario (Read 638106 times)

LBSS · « **Reply #60 on:** April 03, 2017, 11:14:47 am »

i've also found hollow body holds to be surprisingly hard. great exercise.

Joe · « **Reply #61 on:** April 04, 2017, 08:09:52 am »

04-04-17

Morning bodyweight: 76.9kg

Soreness: Quads, glutes, abs, upper back/traps/neck

Superset bench w/ DB Row

Bench
30kg x 8
40kg x 3
45kg x 5
50kg x 3
57.5kg x 8
55kg x 3
50kg x 5
47.5kg x 3
45kg x 5
42.5kg x 3
40kg x 16

DB Row [strict, and a bit higher angle than usual]
18kg x 5, 6, 7, 8
22kg x 6, 6, 6, 6, 6 [all easy, just to get some blood flowing and keep shoulders nice, and extra funsy volume]

CGBP [hands like 1.5-2" from inside knurling, but I fiddled around with it a bit]
25kg x 6
30kg x 5
35kg x 3, 5, 7, 4, 6, 8 [very easy, but I don't really like the lift. Might move grip out, so that it's "closer grip" rather than "close grip" as such]

Superset chins w/ Lateral raise

Chins
BW x 4, 4
+6kg x 3
+4kg x 3

Lateral Raise
6kg x 10, 10, 10, 10

Superset cable pushdown w/ DB curl

Cable pushdown
14.7kg x 12, 12, 12, 11

DB Curl
10kg x 10, 10, 8, 8

Notes
Good workout. Happy to have smashed the bench top set, though I'm not surprised given that I hit 55x3x5 last time. Very much looking forward to two days fully off to recover, as I am feeling very much in need of it.

Diet

Kcal - 3234
Carbs - 265g
Protein - 181g
Fat - 124g

Joe · « **Reply #62 on:** April 04, 2017, 11:26:52 am »

Accessory sets volume analysis

Vertical pulling
18

Horizontal pulling
17

Horizontal pushing
8

Triceps
7

Biceps
12

Legs
4

Abs
13

Lateral delts
10

Rear delts
6

This is on top of 17 sets of: deadlifts, squats, OHP and 34 sets of bench (16 of which incline or close-grip).

Thoughts

There's a lot of heavy pushing in this (i.e. 51 heavy sets of it). But if you count all the deadlifts as back work then there's 52 sets of pulling+the rear delt work, so the balance seems pretty reasonable. A higher % of the pulling is near failure than of the pushing, too, since much of the non-AMRAP stuff is programmed fairly light, esp the sets before the first AMRAP set, so 51 is the generous count. I think I should do facepulls/rear delt flyes more often, though.

My legs have felt the hardest hit by this, so I'm not that bothered by only doing 4 accessory sets, tbh.

Joe · « **Reply #63 on:** April 05, 2017, 06:15:06 am »

05-04-17

Morning BW - 77.3kg

Soreness: moderate pretty much everywhere

Slept better than k have been recently last night, which is A+

Diet

Kcal - 3267
Carbs - 233g
Protein - 216g
Fat - 155g

06-04-17

Morning BW - 77.6kg

Had a big ol' sleep. Have a bit of a throat tickle/cough, but I reckon it'll clear up.

Diet

Kcal - 2933
Carbs - 214g
Protein - 167g
Fat - 149g

Joe · « **Reply #64 on:** April 07, 2017, 08:49:23 am »

07-04-17

Morning BW - 77.3kg

Bench
Bar x 15
30kg x 5
42.5kg x 8
50kg x 6
55kg x 4, 4, 4
52.5kg x 5
50kg x 6
45kg x 7
42.5kg x 17

OHP superset w/ Neutral grip chins

OHP
25 x 6
27.5 x 5
32.5 x 3, 5, 7, 4, 6, 8

Chins
BW x 3
+5 x 3
+10 x 2
+5 x 3, 3
+2.5 x 3, 3, 3

Pendlay Row
42.5 x 10, 10, 10, 8, 8

DB Incline Bench
16 x 10, 10, 10, 8, 8

DB Curl superset w/ PJR Pullover
Curl
10 x 11, 11, 9, 8
PJR Pullover
16 x 12, 12, 12, 12

Notes

Shitty sleep again so was a bit more sluggish than I'd've liked. Bench felt kinda heavy, which I suppose does make sense, but there were reps in the tank. OHP at same weight as last week since training max only up by 2.5kg, but it was much easier. Pushing the same weights harder is progress in my books.

Diet

Kcal - 3437
Carbs - 344g
Protein - 186g
Fat - 134g

LBSS · « **Reply #65 on:** April 08, 2017, 03:07:48 am »

thoughts about why your sleep's been bad? makes such an enormous difference, if you can figure that out then you can reap gainzzzz.

Joe · « **Reply #66 on:** April 08, 2017, 10:14:33 am »

08-04-17

Soreness: lats, upper back, bis/tris, chest

Squat
Bar x 8
50 x 5
60 x 2
72.5 x 5
80 x 3
90 x 7 [fuck yes! +5kg and +2 reps. Filmed it and depth is good]
85 x 3
80 x 3
75 x 3
72.5 x 5
67.5 x 5
62.5 x 10 [quite a few in the tank, tbh]

Deficit DL [standing on 10kg plate]
60 x 5
70 x 5
77.5 x 3, 5, 7, 4, 6, 8 [hard part was kind of more cardio than anything, in a way]

Machine Hack Squat [took some getting used to]
50 x 6
40 x 6, 8, 8, 8

Prone Leg Curl
36 x 8
32 x 10, 10, 8

Kneeling Cable Crunch
32 x 10
36 x 10, 10, 10

Hollow Body Hold
BW x 10s, 10s, 10s [form a lot better, i.e. just shoulders off the ground rather than more of my back. Abs pretty wrecked from crunches so kinda weak]

Calf Press machine
39 x 10
52 x 10
73 x 12, 12, 12 [no reason to neglect calves. Got deep stretch at bottom]

Notes

Slept wonderfully last night. To answer LBSS, I just kind of have 1 week every 6 or so that is like this. Perhaps this case was because of change of brand of same medication that I'm not, but I'm not sure.

Awesome workout! Thrilled with that squat top set.

Diet

Kcal - 4505
Carbs - 444g
Protein - 217g
Fat - 203g

Food is pretty awesome. I am extremely, extremely full.

FP · « **Reply #67 on:** April 08, 2017, 08:40:06 pm »

Quote from: Joe on April 04, 2017, 11:26:52 am

Accessory sets volume analysis

Vertical pulling
18

Horizontal pulling
17

Horizontal pushing
8

Triceps
7

Biceps
12

Legs
4

Abs
13

Lateral delts
10

Rear delts
6

This is on top of 17 sets of: deadlifts, squats, OHP and 34 sets of bench (16 of which incline or close-grip).

Thoughts

There's a lot of heavy pushing in this (i.e. 51 heavy sets of it). But if you count all the deadlifts as back work then there's 52 sets of pulling+the rear delt work, so the balance seems pretty reasonable. A higher % of the pulling is near failure than of the pushing, too, since much of the non-AMRAP stuff is programmed fairly light, esp the sets before the first AMRAP set, so 51 is the generous count. I think I should do facepulls/rear delt flyes more often, though.

My legs have felt the hardest hit by this, so I'm not that bothered by only doing 4 accessory sets, tbh.

This is pretty cool. The fact that your legs are hit the hardest is probably because DL's and Squats are so CNS intensive and use a lot of muscles. I really like this sort of analysis, definitely gotta log better and do one for my lifts as well.

Joe · « **Reply #68 on:** April 09, 2017, 08:25:06 am »

09-04-17

Morning BW - 77.8kg (makes sense. Despite eating well above my target yesterday, I reckon my activity was also well above average)

Soreness: lats, glutes, hamstrings, minor in arms and chest

OHP
Bar x 8
30 x 6
35 x 5
40 x 3
45 x 4 [+2.5kg -1 rep]
42.5 x 3
40 x 3
37.5 x 5
35 x 5
32.5 x 5
30 x 12 [+1 rep]

Incline Bench
25 x 6
32.5 x 5
40 x 3, 5, 7, 4, 6, 8 [bit of a grind on last rep of the 8 set]

Dips
BW x 8, 6, 5, 5, 5

Lateral raise superset with rear delt flyes and then facepulls

Lateral raise
7 x 10, 10, 10
6 x 11, 10
5 x 10, 10

Superset w/

Rear delt fly
5 x 12, 12, 12

Then facepulls
5.7 x 14
7.9 x 12, 12, 12

Notes

Decent sleep, but woken up a bit early by outside noise. Solid workout. Big leap on Incline, though last time it was very easy. OHP felt heavy, but that's a notoriously fickle lift, so I'm still pleased with 4 reps and solid volume work. My delt are dead.

D'oh, forgot to do mah curls.

Diet

Kcal - 3053
Carbs - 288g
Protein - 185g
Fat - 124g

Joe · « **Reply #69 on:** April 10, 2017, 09:19:08 am »

10-04-17

Morning BW - 77.1kg

Soreness: Calves, glutes, delts, tris

Deadlift
70 x 5
80 x 5
90 x 3
105 x 10 [+5kg, +4 reps! Switched to mixed grip after 4 reps and that are life easier. Will bring straps for top sets now]
100 x 3
Was sharing the DL platform with four other dudes and I got impatient so I moved on before doing the rest of my back off sets.

Front Squat
40 x 5
52.5 x 3, 5, 7, 4, 6, 8 [easier than last time, perhaps because I skipped some DLs]

Chins
BW x 8, 6, 3, 3 [about 90s rest. Top set PR and then a mega crash in endurance after that, woof]

Neutral grip lat pulldowns
45 x 6
39 x 10, 9, 8
32 x 12
Did these with a pause at full contraction and stretch and got an outrageous lat pump.

DB Row
26 x 8, 7, 7

DB Holds
36/hand x 10s, 10s, 10s

Suitcase Hold
28 x 15s, 15s, 15s

Calf Press
52 x 8
73 x 12
79 x 10
86 x 9
79 x 10, 9

Kneeling Cable Crunch (different cable set with different numbers)
32.9 x 10
28.4 x 14, 14, 14

Hollow Body Hold
BW x 10s, 10s, 10s, 10s

Deadlift [went back to get some more volume in]
92.5 x 3
80 x 4, 4
Grip, unsurprisingly, completely dead at this point.

Notes

Ridiculously pleased with the deadlift top set! Need to be conscientious about straps and doing extra grip training, now, though. Decent workout overall. Yay for good sleep.

Got a haircut after the workout and I had A Lot of hair off, which will probs have a non-negligible impact on scale numbers.

Diet

Kcal - 3392
Carbs - 308g
Protein - 205g
Fat - 169g

LBSS · « **Reply #70 on:** April 10, 2017, 09:28:43 am »

kroc rows are another really good supplemental exercise for grip and upper back strength. plus they feel bad ass.

Joe · « **Reply #71 on:** April 10, 2017, 10:26:14 am »

I'll definitely think about including them, though for now I'm happy to keep back and grip training relatively separate.

LBSS · « **Reply #72 on:** April 11, 2017, 05:53:45 am »

congrats on the victory. would have liked to see a little less decorum, though. perhaps a table flip. some incoherent yelling. an exultant fist pump.

damn understated british people.

Joe · « **Reply #73 on:** April 11, 2017, 08:03:02 am »

Dude watch carefully there is an exultant as fuck fist pump after the gong goes.

Joe · « **Reply #74 on:** April 11, 2017, 08:10:12 am »

11-04-17

Morning BW - 77.5

Soreness - Calves, upper back a bit

Bench
Bar x 15
30 x 8
40 x 5
50 x 5
55 x 3
62.5 x 6
57.5 x 3
55 x 5
52.5 x 3
50 x 5
45 x 3
42.5 x 15

Close grip bench press
30 x 5
40 x 3, 5, 7, 4, 6, 8

Supersetted last few sets of Bench and all of CGBP with Db Rows

DB Row
22 x 8, 8, 8, 6, 7, 6, 6, 6, 6

Seated DB OHP
14 x 10, 10, 9

Lateral raise 1.5 reps (I.e. All the way to the top, down halfway, back up, all the way down, repeat)
4 x 10, 10, 10, 10 [omg the delt burn]

DB Curl
10 x 12, 11, 11, 10

Cable pushdown (different cable set with different numbers)
18 x 11, 11, 10, 8 + a burnout repout on all the lower weights after the 8

Hammer curl superset w/ DB overhead extensions

Hammer Curls
10 x 12, 10, 10

DB Overhead extensions
12 x 12, 12, 12

Notes

Went to bed very late, so only about 5 hours sleep, but I felt pretty good. Got a lot of accessory volume in today! Just a fun session, really, with very little to note.

Diet

Kcal - 3856
Carbs - 408g
Protein - 212g
Fat - 149g

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Author Topic: warpspeed to the new scenario (Read 638106 times)

LBSS

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