Venkman's Strongman/Strength Log

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

  1. Riley

    Riley Well-Known Member

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    @Venkman I think it was my lower back spasming? Because it wasn't really any one area and it was triggered off whenever I bend forward. It is probably ok now because I've rested it for a 5-6 weeks. As much as I like squats and deadlifts it's nice to have a break from them and feel somewhat healthy for once without aches and pains haha. And I think other exercises are probably better for hypertrophy anyway so might leave them out for bit longer.

    Sucks you're having shoulder issues now, hopefully you can get them sorted, I've never had shoulder issues but I can imagine they can cause issues on a lot of upper body exercises which would be annoying.
     
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  3. Venkman

    Venkman Well-Known Member

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    @Riley Haha. If I take a deload without squats or deads I feel way less horrible too. Makes me remember what normal people must feel like on a daily basis haha.

    Yeah I've had some type of shoulder issue with my right side since I was about 17. Actually initially did it on one of those all in one gyms on the chest press part of it. Hasn't been 100% since. It's also my side with a lagging pec.
     
  4. Venkman

    Venkman Well-Known Member

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    ME Upper

    2 Board Bench:
    bar
    20x40kg
    5x60kg
    10x80kg
    3x100kg (add board)
    2x115kg
    2x130kg
    2x140kg
    2x150kg
    2x155kg PR*
    3×5 92.5kg (paused/no board)

    Dips – 4x15 10kg

    Luckily no biceps pain, but everything felt heavy anyway. While the 155kg is a 5kg PR, the second rep was messy as hell and I'm hesitant to count it. Makes me cringe even thinking about my form on it. Got a lot on mentally and physically at work which I think is taking a toll, but how much I don't know. I'm hoping I can get through next weeks sessions okay then drop enough fatigue before maxing. I may have to drop more volume than I'd like.

    Dropped the upper back work out of today because I'll probably have some more physical work to do tomorrow. Shoulder was okay for the most part. The pain is changing again, and I think is less inflamed overall. Still a ways to go though.
     
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  5. Venkman

    Venkman Well-Known Member

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    ME Lower

    Narrow SSB Box Squat:
    bar
    8x45kg
    5x65kg
    3x85kg
    3x105kg
    2x125kg
    2x145kg
    2x155kg
    2x165kg
    2x175kg PR

    Block Pull:
    8x70kg
    8x120kg
    8x140kg
    8x160kg

    45 Degree Hyper - 4x10 yellow band

    Semi good day I guess? Wasn't keen on going to the gym at all. Even though I woke up earlier than usual and am tired, the feeling I have is of oversleeping. Also feel a bit fat and bloated and like I need some cardio. Felt this way at the end of the last program too. Every set of SSB felt bloody heavy, but they moved well. If I hadn't filmed my sets I probably would have stopped earlier due to how it felt. Dropped the last set of block pulls. Couldn't do GHR because a foot pad was missing for some reason, so decided to go for the 45 hyper again.

    I wanted to push volume a bit more this week and start dropping it next week, but looks like it'll probably have to be both weeks that it's lower.
     
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  6. Venkman

    Venkman Well-Known Member

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    Week 11 of 12

    Hypertrophy Upper

    Bench Press - 4x8 95kg (last set paused)
    BB Row - 4x10 72.5kg
    Tris push downs (different grip widths) – 3×15 20kg
    KB Swings - 2x25 24kg

    Feeling pretty flat and struggling a bit. Kinda going through the motions. Just mentally drained from other things and not feeling training that much. I might add in a couple sets of KB swings before work again. Seemed to put me in a better mood when I was doing it every day. Skipped dips tonight. Biceps felt a bit shitty, but shoulder was a bit better again without any NSAIDs.
     
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  7. Venkman

    Venkman Well-Known Member

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    DE Lower

    DE SSB Box Squats (50s rest/med-wide stance) – 8×2 120kg + orange bands
    DE Deadlift (Texas bar) – 6×2 140kg
    GHR - 4x10 BW
    45 degree hyper – 3x10 yellow band
    Hanging leg raise - 3x10
    Bike for 5 mins

    Weird day. Felt ok when I got up, felt like complete crap through the day, then a bit better at the end. Did some more stuff while I felt able. I have no idea how these maxes will go next week. I think 160kg bench is POSSIBLE, but I'm not holding my breath. Deadlift, don't know either. But seems more likely to hit 260kg.
     
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  8. Venkman

    Venkman Well-Known Member

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    ME Upper

    Bench Press:
    bar
    2x20 40kg
    5x60kg
    5x80kg
    3x90kg
    2x100kg
    2x110kg
    2x120kg
    2x130kg
    18x105kg (2 board)

    Lat pulldown (diff grips) - 3x15 40kg
    Band tris push downs

    Well fuck. Went even worse than I expected. Biceps felt terrible and the top set was wobbly. Didn't see much point in going higher. Even going for my old PR would have been a struggle. Even more uncertain about next week now. I wish I smoked pot, I need to chill the fuck out for a few days. I think a lot of the reasons for training sucking is I'm mentally drained from thought loops all day.

    Not going to go for any PRs on deads on Saturday I think.
     
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  9. Venkman

    Venkman Well-Known Member

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    ME Lower

    Deadlift:
    bar
    2x5 70kg
    5x90kg
    2x3 120kg
    2x2 160kg
    2x180kg
    2x200kg (1 rep double overhand PR)
    2x215kg
    2x225kg
    2x235kg PR

    GHR - 4x10 BW
    45 Degree Hyper - 3x10 yellow band
    Seated row - 3x12 120lb
    DB curl - 2x15 12.5kg
    A few prowler runs

    So much for no PRs today haha. ME Lowers have been pretty good this wave. Would have been nice if the upper days were the same, but I'll take what I can get. Happy to finish off with a PR; hopefully it puts me in a good spot for a 1RM PR next week.

    Surprised with the double overhand strength. Could have done a third rep.
     
  10. Venkman

    Venkman Well-Known Member

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    Week 12 of 12 - Max Week

    Bench Press (+13kg bands):
    bar
    bar (add bands)
    2x5 40kg
    5x60kg
    2x80kg
    3x1 90kg
    3x1 100kg
    15x60kg

    Tris push down - 3x12 20kg
    KB Swings - 3x25 24kg

    Just getting in some lighter singles in prep for Thurs. Felt like things were moving faster today, but biceps are still sore. It should settle a little more before maxing. Not sure what I'll do tomorrow yet. Thinking about going to the gym and just doing some accessory stuff. I actually feel like doing things today so that's a good sign. Just have to hold myself back a bit.
     
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  11. Venkman

    Venkman Well-Known Member

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    Fail. No PR. Should have made a smaller jump and gone for a 2.5kg PR.

    Not overly surprised, but still fucking annoying.
     
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  12. chrismwpcs

    chrismwpcs Make it take it. AGJ Supporter

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    What were you going for a PR for today mate?
     
  13. Riley

    Riley Well-Known Member

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    That sucks man, what did you go for? 157.5kg?

    What number are you planning for deadlifts on the weekend?
     
    Last edited: Dec 7, 2017
  14. Venkman

    Venkman Well-Known Member

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    Nah, I did 140,150, then attempted 160 because I knew I wouldn't have much more energy. The 150 moved well so I thought 160 would be in the bag.

    Not sure if I will deadlift tomorrow. I feel so drained mentally and physically right now I think even if I get a PR I'll be screwed for at least a week after. I might leave it another week and see if I feel any better and reattempt bench and deads then.

    @chrismwpcs bench press
     
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  15. Venkman

    Venkman Well-Known Member

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    Deadlift Max

    Warmup:
    Bike
    SSB GM
    45 hyper

    Deadlift:
    bar
    10x70kg
    5x70kg
    2x2 120kg
    2x150kg
    2x170kg
    2x190kg
    1x210kg Double overhand PR
    1x225kg
    1x240kg
    1x260kg PR

    Lots of ambivalence in whether I should go in this morning. Yes, no, yes, no, fuck it I'm going in haha. Energy started getting zapped again around the 225kg. 255kg didn't make me nervous at all, and I needed more motivation so I thought fuck it, 260kg or nothing. It was a solid grind, but glad I went for it. Only another 5kg needed to get on the gym board. Argh.

    I may go in next Thursday and see how bench feels. Possibly reattempt 160kg. If not, maybe see where my axle push press is at.
     
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  16. Riley

    Riley Well-Known Member

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    Nice work man, congrats on the PR.
     
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  17. Eidolon

    Eidolon Bit Fatty

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    Yeah. Killing it mate.
     
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  18. Eidolon

    Eidolon Bit Fatty

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    @Venkman do you mind sharing the strength method you're following?

    I'm pretty much a novice from a PL perspective, and go with the stuff that makes me grow/stronger. You've been doing increasing low rep sets, while I like the Rippetoe angle rather than just pulling as hard as I can due to my age.

    I like your 2 rep program though. Do you use a belt?
     
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  19. DanOz

    DanOz Active Member

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    Narrow SSB Box Squat:
    2x175kg PR

    Nice PR
     
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  20. Venkman

    Venkman Well-Known Member

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    Sure. I've been trying to write it up in a more coherent manner, actually. I haven't gotten past a couple pages though haha.

    I basically started out with a standard Westside conjugate template and tweaked things from there to throw in a more linear component to it.

    Program is made up of three 3 week waves with deloads every 4th week.
    2 Upper days, 2 Lower days each week. A max effort day for each, and dynamic effort for the other 2 (or in my case I used hypertrophy on my upper day)

    3 Max Effort movements are rotated, and repeated each wave. Any rep scheme can be used here really, but I liked 5,3,2 better than 6,4,2.
    1st wave is ramping 5s (1st month)
    2nd wave is ramping 3s (2nd month)
    3rd wave is ramping 2s (3rd month)

    The ME movements should be fairly close to the movement you're trying to increase, and you should get 3-5 sets in over 70%. I used:

    Lower (goal of increasing deadlift)
    Deficit deadlift
    Narrow SSB Box Squat
    Deadlift

    Upper (goal of increasing bench)
    Bench against chains/band
    2 board press
    Bench

    Second movement after ME should compliment the main movement and I used ramping 6s or 8s. Then accessory is weak points.

    The dynamic effort can be set up in a fairly standard westside manner. I used:
    1st wave - 5x5 60s rest
    2nd wave - 10x3 50s rest
    3rd wave - 8-10x2 50s rest

    For my upper hypertrophy work I used 6x6,5x7,4x8 over the 3 waves iirc. Again, second movement to compliment the first then hit up weak points.

    Hopefully that made some sense. It's not really that complicated but it's a mouthful to get out coherently haha. Easily tweakable if you're interested in running it. Happy to help if you want to as well.
     
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  21. Venkman

    Venkman Well-Known Member

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    Oh, and no I don't use a belt very often. I will if I'm doing heavy box squats or farmers walk or something, but I never do on deadlifts. Mainly because I haven't found a belt I find comfortable. I'd like to though, because I'm sure I'm leaving extra kgs off the bar.
     

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