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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  3. Venkman

    Venkman Well-Known Member

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    ME Lower

    Deadlift:
    Xx70kg
    6x110kg
    6x130kg
    6x150kg
    6x170kg
    6x190kg (first three DOH)
    6x200kg
    6x215kg PR?

    Narrow SSB Box Squat:
    8x60kg
    8x80kg
    8x100kg

    GHR - 2x10 BW, 2x10 yellow band
    Reverse hyper - 4x15 50kg

    Wasn't feeling it today. Every set of deadlifts from warmup to top set felt hard, but they moved fine. Top set was definitely tough though, there wasn't a 7th rep there. I think it's a 6 rep PR? Can't really remember.

    I was meant to do normal SSB Squats but opted for the box version because my quads are still jacked up. I'm going to have to take low bar out until I can sort out my quads/GT. I think the box SSB might be good to leave in for all 3 week blocks from now on to get more out of them. So I'll do:
    Week 1 - Deficit DL / Narrow SSB Box Squats
    Week 2 - Narrow SSB Box Squats / Block Pulls
    Week 3 - DL / Narrow SSB Box Squats
     
  4. Venkman

    Venkman Well-Known Member

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    Week 4 of 12 (deload)

    Sled drags - 40m each of backward/forward/row/backward
    Incline DB Press - Up to 10x30kg
    GHR - 5x10 BW
    Reverse Hyper - 3x15 40kg

    Deload week. Nothing to see here.
     
  5. Venkman

    Venkman Well-Known Member

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    Bench Press:
    bar
    20x40kg
    5x60kg
    5x80kg
    5x90kg
    1x100kg
    2x1 110kg
    2x110kg
    2x120kg

    Strict Press - 4x6 60kg
    Lat Pull down – 2×10 40kg WG pronated, 2×10 40kg NG supinated
    Band tris

    Wrecked from work. Bench felt heavy and pretty crappy on biceps. Don't know what to do about them.
     
  6. Venkman

    Venkman Well-Known Member

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    Sled Drags - 40m x 60kg backwards/forwards/rows/backwards/forwards

    SSB GM into Squat:
    blah blah
    3x100kg
    3x110kg
    1x120kg
    1x130kg
    1x140kg

    Deadlift - 3x3 120kg
    Paused Deadlift (off ground) - 3x3 120kg
    BB Shrugs - 2x15 120kg
    Reverse hyper - 3x15 40kg
    Some hammer curls and flies

    Had no plan for today. Went for something that was kinda hard but not taxing. Wasn't happy with the control of the GM portion on the 140, but it looked okay. Just too fast.
     
  7. Venkman

    Venkman Well-Known Member

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    Week 5 of 12

    Hypertrophy Upper


    Strict Press - up to 6x70kg
    BB Row - 4x12 67.5kg
    Incline Press - 5x7 85kg

    Did all my OHP and rows before hitting incline this time. Biceps felt okay so far. Also moved grip out a little.

    DE Lower

    DE SSB Box Squats (50s rest/med stance) – 10x3 105kg + 20kg chain
    DE Deadlift (Texas bar/50s rest) – 10x2 110kg + yellow bands
    High Bar Squat - 4x8 80kg
    GHR – 4×10 BW

    Didn't feel too bad, but not as light as I would hope after a deload. Shoulder was a bit dicky on high bar. That 5x130kg on bench from a couple weeks ago messed it up a bit. Hoping it comes good for Thurs. Also woke up with a dicky neck on Saturday morning which hasn't gone away. Can't feel it when lifting though, so that's good.
     
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  8. Venkman

    Venkman Well-Known Member

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    ME Upper

    Bench Press (+ 13kg bands):
    bar
    20x40kg
    4x60kg
    4x60kg (add bands)
    4x80kg
    4x100kg
    4x110kg
    3x120kg
    12x102.5kg (2 board)
    10x60kg

    Strict Press – 4×6 72.5kg
    Lat Pulldown – 2×10 40kg pronated, 2×10 40kg supinated

    Pissed off with today. Had a number of things going on that could have made it worse than it would have been, but I still don't think it would have been a good day. I tried out my new bench, only to notice just before the top set that the 'flat' bench is on a slight incline. So I tried to level it with what I had and reduced the J hook height (by too much). The bench is also slightly higher so added a touch more band tension. Plus I stayed back at work. Nice recipe for an annoying session.

    This whole week hasn't felt all that strong. Wondering if I was carrying some of that super compensation from my peak into the start of this program and now it's going down a bit. I'll have to deadlift after work tomorrow too. Not expecting much.

    On the positive side, my biceps didn't hurt. Same reps and bar weight as this point last program, but 13kgs band tension instead of 10kg chain. A 4th rep would have made me happy, though.
     
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  9. Venkman

    Venkman Well-Known Member

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    ME Lower

    Deficit Deadlift (2 mats/Texas bar + bumpers):
    bar
    4x70kg
    2x4 120kg
    4x160kg
    4x180kg
    4x200kg (1 rep DOH)
    4x210kg
    4x215kg

    Narrow SSB Box Squat:
    warmup
    6x60kg
    6x80kg
    6x100kg
    6x110kg

    45 back extension DL – 5×10 45kg barbell
    Single leg curl – 4×10 16kg

    Happy with how today went number wise. Still felt tired, but in a much better mood now after getting the numbers I was after for deficits. Need to focus on recovery and getting more rest with how work is going.
     

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