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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    DE Lower

    DE Spider Bar Box Squats (50s rest) – 10×2 125kg + 20kg chain
    DE Deadlift (Texas bar/50s rest) – 10×2 125kg + 40kg chain
    High Bar Squat – 4×8 70kg
    45 Back Extension - 4x10 BW
    5mins on the bike

    Pretty tired before getting to the gym, but good energy while there. Box squats felt heavy but seemed to move okay going by the video.
     
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  3. Venkman

    Venkman Well-Known Member

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    ME Upper

    Bench Press:
    bar
    20x40kg
    2×5 60kg
    5x80kg
    3x100kg
    3x110kg
    3x120kg
    3x130kg
    12x110kg (85% of top set to 2 board)

    Lat Pull down – 3×10 40kg WG pronated, 3×10 40kg NG supinated
    Band tris push down – 2×25 red band
    Band biceps curls - 2x25 yellow band

    Disappointing. I noticed earlier in the day my biceps felt a bit shit and I was planning on taking some aspirin to reduce the pain a bit for training. Forgot of course. Even on warmups it was feeling really rough so I reduced the total volume in hopes of getting over 130 for a triple but it wasn't to be. Not sure if today was due to my biceps, lack of strength, suboptimal food earlier in the week, Monday's volume, or it being week 3 and fatigue built up. One bad day and you question everything haha.

    I skipped my second pressing movement. Hopefully feel better for Saturday.
     
  4. Riley

    Riley Well-Known Member

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    Yeah bracing has been pretty good lately, watched a few youtube videos on it and it helped a lot. Upper back is probably something I need to work on. But I did squat low bar again this week and it felt better. So hopefully just a matter of more practice.
     
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  5. Venkman

    Venkman Well-Known Member

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    ME Lower

    Deadlift:
    bar
    2x10 60kg
    5x110kg
    2x3 110kg
    3x130kg
    3x150kg
    3x170kg
    3x190kg (double overhand)
    3x200kg
    3x210kg
    3x220kg

    SSB Squat:
    8x60kg
    8x80kg
    8x100kg
    8x110kg
    8x122.5kg

    GHR – 5×10 BW
    Reverse hyper – 4×15 50kg

    Pretty decent day. Felt a bit tired before pulling my top set, but happy I got 220kg in. The third rep was slow but clean. 2 reps off my PR now. Still unsure how close I'll get to my old 1RM in 5 or so weeks, but 240 SHOULD be on the cards. I'd need 252.5kg to get back on the board at the gym though. Dammit.
     
  6. chrismwpcs

    chrismwpcs Make it take it. AGJ Supporter

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    I know you have a fair bit of experience with deads, today I had 230 half way up when I felt some odd pressure in my face mainly to my left around the eye and cheek. Have you any experience with that kind of feeling? I bailed out of the lift because it kinda spooked me and I definitely had it in the bag (managed it last week) but yea decided bugger that.
     
  7. Venkman

    Venkman Well-Known Member

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    Not that specifically, it's mainly my whole face that feels like blowing out haha. If it's around your cheek and eye though, it could be that one side of your sinus is blocked up?
     
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  8. chrismwpcs

    chrismwpcs Make it take it. AGJ Supporter

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    Actually you may be right on the money. I have been a bit stuffed up yea. Maybe it was clearing my sinuses out lol. Thanks mate I never even thought of that.
     
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  9. Venkman

    Venkman Well-Known Member

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    Week 8 of 12 (deload)

    SSB Box Squat - 5x3 100kg + 35kg bands
    SSB Zercher Squat - 4x8 60kg
    Incline Axle Press - 4x15 53kg
    A couple sets of band tris and bis

    Wasn't super keen on doing anything today but figured I should. Ended up feeling okay once I got going. Tried out bringing my box squat stance in to what my low bar would be, which made it a little harder. I may run that stance for the next 3 weeks. Not sure yet. Might be a good idea to force me to use a little less weight while the heavy doubles ramp up on ME days.

    Biceps are still a bit tender so kept the pressing light.
     
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  10. Venkman

    Venkman Well-Known Member

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    2 Board Bench:
    bar
    20x40kg
    5x60kg
    5x80kg
    3x100kg (add board)
    3x110kg
    3x117.5 (90% of week 7 ME bench)

    Strict Press - 3x10 60kg
    Lat pull down - 2x10 40kg
    Tris push down - 2x10 20kg wide grip
    Axle reverse curl - 3x20 13kg

    Biceps still feeling like crap on bench. I thought they'd be a bit further along by now. I think I'll halve the sets on my hypertrophy day next week in hopes they heal up a bit more for ME day (unless they miraculously heal). If that doesn't do it, I'll just do more OHP instead of incline on hypertrophy day on the week after. I really don't want this hanging around on the last wave of the program.
     
  11. Venkman

    Venkman Well-Known Member

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    4.5″ block pull - 3x5 150kg
    GHR - 5x15 BW
    Leg Extension - 3x20 30kg
    Prowler - 3x80m 50kg
    Hanging leg raises - 4x10
    Hammer curl - 3x20

    Pretty psyched to do stuff today but it felt pretty rubbish. Deload luckily. Should be alright for Monday as long as biceps are alright.
     
  12. Eidolon

    Eidolon Bit Fatty AGJ Premium Supporter

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    Hammers leave me sore for days.
     
  13. Venkman

    Venkman Well-Known Member

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    Man I never do direct bicep stuff. Probably why my biceps are fucked now haha.

    They were only super light to try and get some blood in there.
     
  14. Eidolon

    Eidolon Bit Fatty AGJ Premium Supporter

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    If you're into PL or strongman I agree - . But nothing beats doing a few sets of 35kg hammer curls if there's babes on the floor :D Well...maybe db shrugs.

    My forearms take a serious beating though, to the point that I have reduced grip durability.
     
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  15. Venkman

    Venkman Well-Known Member

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    Week 9 of 12

    Hypertrophy Upper


    Strict Press – worked up to 5x80kg
    Incline Bench Press – 6x8 80kg
    Pronated BB Row – 4×10 70kg
    Tris push downs (different grip widths) – 4×12 20kg

    Feeling pretty good after the deload. Shoulder was a little off on overhead which seems fairly common now. Incline was solid, but I dropped the extra two sets to play it safe in hopes of keeping my biceps feeling good.
     
  16. Tom

    Tom Well-Known Member

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    You very strong boy! :cool:

    Keep it up bro
     
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  17. Venkman

    Venkman Well-Known Member

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    DE Lower

    DE SSB Box Squats (50s rest/med stance) – 10×2 100kg + 20kg chain, 2x2 110kg + 20kg chain
    DE Deadlift (Texas bar/50s rest) – 10×2 100kg + 20kg chain & yellow bands
    SSB Squat – 4×8 70kg
    GHR - 3x10 BW

    Crap sleep and was tired all day. Luckily got a bit energy to get through DE squats and deads. The rest dragged a bit. Speed was good on everything though.
     
  18. Venkman

    Venkman Well-Known Member

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    ME Upper

    Bench Press (+10kg chain)
    bar
    2×20 bar
    20x40kg
    5x60kg
    5x60kg (add chain)
    3x80kg
    2x90kg
    2x100kg
    2x110kg
    2x120kg
    2x125kg
    2x130kg (1 rep PR)
    12×102.5kg (to 2 board)

    Strict Press – 4×6 75kg
    Lat Pull down – 3×10 45kg WG pronated, 3×10 45kg NG supinated
    Lateral delt raises

    Not sure how to feel. While the top set is only 1 rep over PR, it's still 10kg more than my triple last wave. My 2 board is definitely feeling stronger though. Strict Press felt good, shoulder felt way better on those. Need to dig into pec minor more often.

    Biceps still aren't perfect, but definitely better than the last 2 weeks. I hope I didn't bugger them up again today.
     

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