Venkman's Strongman/Strength Log

Discussion in 'Member Journals & Pictures' started by Venkman, Jan 4, 2016.

  1. Venkman

    Venkman Well-Known Member

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    Hypertrophy Upper

    Strict Press - worked up to 1x100kg
    Incline Bench - 5x10 70kg
    Supinated BB Row - 10x60,65,70,75kg
    Band tris

    Overhead felt good today so decided to see where it was. Only 2.5kg off my old PR over a year ago. Fingers crossed for 110kg this year. Seems like I can bring it up without doing the movement a lot, and work on bench more at the same time. Triceps are the limiting factor at the moment, so need to hammer them for both movements.
     
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  3. benn

    benn living the dream ;) AGJ Supporter

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    Fk yeah nice pressing bro!
     
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  4. Venkman

    Venkman Well-Known Member

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    Thanks benn. I'd love to have my overhead on the rise again. Just gotta be smarter about training haha.

    DE Lower

    DE SSB Box Squat (50s rest)
    10×3 100kg + 23kg band (hands on camber)

    DE 1.6" Deadlift:
    4x2 100kg + 28kg chain
    2x2 100kg + 42kg chain
    2x110kg + 42kg chain
    2x120kg + 42kg chain

    High bar squat - 4x10 60kg
    Narrow SSB GM – 4x12 40kg

    Didn't feel great going into it but went better as it went along. Changing hands to the camber on box squats makes things a bit harder. Tested out some high bar to see how it felt. Got it written into my program that I'll start in 3 weeks or so, so needed to make sure I can do it.

    Had a cough that's been getting worse the past few days. Doesn't feel like a cold, but have started coughing some stuff up today.
     
  5. Venkman

    Venkman Well-Known Member

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    Bench Press (+ 10kg chain)
    bar
    20x40kg
    5x60kg
    5x60kg (add chain)
    3x80kg
    5x100kg
    5x105kg
    5x110kg

    Strict Press - 4x6 60kg
    Lat Pulldown - 4x15 45kg / 2 sets sup, 2 sets pro

    Feel pretty rubbish. Had two horrible nights sleep in a row, coughing more stuff up, and been low on calories. Thurs and Fri are meant to be my higher cal days, but thinking of scrapping it this week because I'll probably eat a bit shit while away next week.
     
  6. Venkman

    Venkman Well-Known Member

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    ME Lower

    Axle Zercher Squat:
    bar
    8x55kg
    5x75kg
    5x95kg
    5x115kg
    3x125kg
    1x135kg
    1x145kg

    GHR - 3x8 BW
    Reverse hyper - 3x15 40kg
    Hanging leg raises - 2x10

    Wasn't feeling it today so went with something I haven't done. The axle is smooth and decided to slide to one side on the concentric of the top set. Finished it, but it was a little messy. Already got a forearm bruise from it.
     
  7. Venkman

    Venkman Well-Known Member

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    Hypertrophy Upper

    Strict Press - worked up to 5x80kg, 3x85kg

    Incline DB Press:
    10x30kg
    3x10 35kg
    20x25kg

    Seated Row - 4x15 100lb
    Dips - 4x12

    Felt a bit foggy this morning but the session went pretty well.
     
  8. Venkman

    Venkman Well-Known Member

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    Week 1 of 12

    Hypertrophy Upper

    Strict Press - worked up to 5x70kg
    Incline Bench Press - 6x6 80kg
    BB Row - 4x15 60kg
    Tris push downs (different grip widths) - 4x12 20kg

    Not the best start to the first week of the new program. 5 days off training with inadequate nutrition and I started getting sick yesterday. I don't feel too horrible so decided to go ahead and start it. Doesn't feel like it will be anything too bad (fingers crossed). Given that, today didn't feel too bad. Shoulder was a bit off on OHP and it felt heavy so called it early.

    Might have to make adjustments through the next 12 weeks, but hopefully I can put up with it and get some good results.
     
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  9. Venkman

    Venkman Well-Known Member

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    No, You’re Not Addicted To Sugar
    http://weightology.net/sugar/no-youre-not-addicted-to-sugar.html/

    Building the Raw Deadlift
    https://www.elitefts.com/education/building-the-raw-deadlift/

    Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans
    http://journal.frontiersin.org/article/10.3389/fphys.2017.00390/full#B11

    The Roger Bannister Effect: The Myth of the Psychological Breakthrough
    http://www.scienceofrunning.com/201...e-myth-of-the-psychological-breakthrough.html

    BACK AND AB TRAINING
    https://www.westside-barbell.com/blogs/2002-articles/back-and-ab-training

    MSG myth
    https://www.skepticalraptor.com/skepticalraptorblog.php/msg-myth-versus-science/

     
    Last edited: Jun 19, 2017
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  10. Venkman

    Venkman Well-Known Member

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    DE Lower

    DE SSB Box Squats (60s rest) - 5x5 100kg + 23kg bands
    DE Deadlift (45s rest) - 8x3 100kg + 42kg chain
    SSB Zercher Squat - 4x8 60kg
    Single leg curl - 3x12 10kg

    All felt pretty easy. Good, seeing as I have a cold and had a horrible sleep last night. I thought the 5x5 DE might be harder but it was fine. I'm sure 5x5 120kg + bands in week 3 will suck though.
     
  11. Venkman

    Venkman Well-Known Member

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    ME Upper

    Bench Press (+10kg chain)
    bar
    2x20 bar
    20x40kg
    5x60kg
    5x60kg (add chain)
    5x80kg
    5x90kg
    5x100kg
    5x105kg
    5x110kg
    12x92.5kg (to 2 board)

    Strict Press - 4x6 70kg
    Lat Pull down - 3x10 40kg WG pronated, 3x10 40kg NG supinated
    Band triceps and delt raises

    Was pretty keen today but didn't go as well as I'd hoped. Head is still clogged up but not feeling all that bad. Weight is no worse than before the week off. Also have to remind myself that I'm just building volume now and not testing RMs.

    Got some wicked DOMS from Tuesday too.
     
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  12. Venkman

    Venkman Well-Known Member

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    ME Lower

    Deficit Deadlift (3 mats):
    bar
    10x70kg
    2x5 120kg
    5x140kg
    5x160kg
    5x180kg
    5x190kg

    Front Squat:
    warmup
    6x80kg
    6x100kg
    6x110kg
    6x115kg

    45 back extension – 5×10 40kg barbell
    Single leg curl - 4x10 16kg
    Hanging leg raises - 3x10

    Decent session. Took it easy, still kicking this cold, and I'll be training 4 days in a row next week so I don't want to wreck myself first week in. I should have thrown an extra set in on deads and fronts, but was working up with another bloke so just stuck with his jumps. Used the Texas DL bar with bumpers, so it felt nice and not as jarring as the comp plates haha.

    Not really any injury niggles so am happy with that.
     
  13. Venkman

    Venkman Well-Known Member

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    Hypertrophy Upper

    Week 2 of 12


    Strict Press - worked up to 5x75kg
    Incline Bench Press - 6x6 85kg
    Supinated BB Row - 4x15 60kg
    Tris push downs (different grip widths) – 4×12 22.5kg

    A bit tired, but everything moved well.
     
  14. Venkman

    Venkman Well-Known Member

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    DE Lower

    DE SSB Box Squats (60s rest) – 5×5 110kg + 23kg bands
    DE Deadlift (45s rest) – 8×3 110kg + 42kg chain
    SSB Zercher Squat – 4×8 60kg
    Leg curl – 3×12 10kg

    Still kinda tired. Squats felt good, but deads felt a bit heavy for the weight. I think Thursday is going to be a struggle.
     
  15. Venkman

    Venkman Well-Known Member

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    ME Upper

    2 Board Bench:
    bar
    20x40kg
    5x60kg
    5x80kg
    5x100kg (add board)
    5x110kg
    5x115kg
    5x120kg
    5x125kg
    3x5 80kg (no board)

    Dips - 4x10 BW
    Lat Pull down – 3×10 40kg WG pronated, 3×10 40kg NG supinated

    Felt surprisingly okay today. DOMS aren't anywhere near as bad as last week from Tuesday. 2 board is about where I expect it to be, it seems fairly in line with what my bench is. It will be good to get an idea of how close next week when I do bench.

    Still skeptical about how I'm going to feel doing my ME lower day tomorrow.
     
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  16. Venkman

    Venkman Well-Known Member

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    ME Lower

    DL Stance Low SSB Box Squat:
    bar
    5x45kg
    5x65kg
    6x85kg
    5x105kg
    5x125kg
    5x135kg
    5x145kg

    4.5″ block pull:
    8x110kg
    8x130kg
    8x140kg
    8x150kg
    8x160kg

    GHR - 10xBW, 4x10 yellow band
    Reverse Hyper - 4x15 50kg

    Really bloody tired now. Going to need those 3 days off. First time doing the main movement, felt really weird. Wasn't super happy about form on it, I dropped on the box a bit more than I'd like. Not a bad session overall though. Had a little survey of other members, and it seems their low SSB box squat is around 70-75% of their deadlift 1RM. Will be interesting to see if the movement helps me like it did others.
     
  17. Eidolon

    Eidolon Bit Fatty AGJ Premium Supporter

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    The bald talking dude has a funny blink going :|
     
  18. Venkman

    Venkman Well-Known Member

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    Haha, he's an intense dude. Check this one out.

     
  19. Eidolon

    Eidolon Bit Fatty AGJ Premium Supporter

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    Woah! Super intense for sure. Looks like he's wired to the ceiling on his adhd meds :D
     
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  20. Venkman

    Venkman Well-Known Member

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  21. Venkman

    Venkman Well-Known Member

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    Week 3 of 12

    Hypertrophy Upper


    Strict Press - worked up to 5x80kg
    Incline Bench Press – 6×6 90kg
    Pronated BB Row – 4×15 60kg
    Tris push downs (different grip widths) – 4×12 25kg

    Keen to train but felt a bit uncoordinated at first. Incline felt heavy on the first set, but paused every rep on the last set. Could just be that I needed more of a warmup after 3 days off and a cold day. Hoping tomorrow feels better anyway.
     

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