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

    Leg curl – 4×12 16kg
    Reverse Hyper - 2x15 40kg
    Hanging leg raises - 3x10
    DE SSB Box Squats (60s rest. Hands on camber) – 5×5 80kg + 40kg chain
    RDL – 4×10 75kg
    Reverse Hyper - 2x15 40kg

    Fark the weather was gross today. Sweated my ass off again. I might grab some Hydralyte for days like this. Luckily I accidentally fell asleep with the air con on last night so I had a good nights sleep. Cardio was wrecked from box squats today. About the same weight at the top as what I usually use but it nailed me. Seems to happen more when humid.
     
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  3. Venkman

    Venkman Well-Known Member

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    ME Bench

    Warmup:
    Pushups 3×10
    Prone lying delt raises 2×15
    Band push downs

    Band pull aparts - 2x25 yellow band
    Lat pulldown – 3×10 wide pronated, 3×10 narrow supinated 40kg

    Bench Press:
    bar
    20x40kg
    5x60kg
    5x80kg
    5x100kg
    5x110kg
    5x120kg
    5x125kg
    10x105kg (2 board)
    3x6 87.5kg (paused)

    Not the best day. Humid as fuck and sweating buckets again. Attempted to get more fluids and gastrolyte in, and had a solid sleep, but it didn't seem to help. Shoulders and elbows were a little achy too. I knew it wasn't going to be a PR day when even just the bar felt heavy in my hands. Dropped a set off pause bench and didn't push the 2 board.

    Will try to get a good rest in tomorrow so deads aren't a fail on Saturday.
     
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  4. RichPoonanny

    RichPoonanny Member

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    Ins for the knowledges
     
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  5. Venkman

    Venkman Well-Known Member

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    ME Lower - Ort/Mag

    Deadlift:
    Xx60kg
    Xx100kg
    5x120kg
    5x140kg
    2x160kg
    4x4 182.5kg
    2x210kg
    1x235kg
    8x182.5kg

    Didn't bother with accessory. Grip was good today, got all 4x4 with double overhand, but the doubles felt horrible. I didn't bother trying for the 2nd rep of 235kg, it would have been a total grind. I felt pretty good going into today so I don't know what went wrong. I might change the program around a bit. Either work up to the doubles first, or halve the 4x4. The amount of volume is a bit retarded as is, but I still should have gotten today's numbers.
     
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  6. flexski

    flexski Well-Known Member

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    Strong lifts, you probably get all the chicks too. #respek
     
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  7. Venkman

    Venkman Well-Known Member

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    Week 4 of 12

    Front Squat + 20kg chain
    bar
    Xx40kg
    5x60kg
    5x60kg (add chain)
    6x3 80kg

    Incline DB Press - 3x15 25kg
    Seated row - 3x15 100lb
    Triceps push down - 3x15 30
    45 degree hyper - 3x12 yellow band
    Rear delt machine - 2x20

    Lighter week this week. Didn't train yesterday so did a light mix of both. Quad issues held up pretty well on the fronts so far. See if they feel worse tomorrow.
     
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  8. Venkman

    Venkman Well-Known Member

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    ME Upper

    Warmup:
    Push ups - 3x10
    Band pull apart - 3x25 yellow band
    Tris push down

    Lat pulldown – 3×10 wide pronated, 3×10 narrow supinated 40kg

    Reverse Band Bench (20kg)
    bar
    20x40kg
    10x60kg
    5x80kg
    2x90kg
    5x100kg
    1x110kg (add band)
    1x120kg
    1x130kg
    1x140kg
    1x150kg
    1x160kg
    2x1 120kg (no band)

    Bottom up KB Press - 3x10 16kg
    Tris push down (straight bar) - 3x15 20kg

    So not a LIGHT day, but much lower on bench volume. Went heavier than I should have probably, but I think there was maybe 5kg in the tank. I think I've only ever done reverse once before, so I have nothing to compare this to, but will be good to compare this further down the line to see if it's a good indicator lift.

    Biceps have been feeling a bit shit this week. Will need to try and rehab them a bit before Monday. Don't really know what caused them to be off today, I haven't really done that much. Could be that I'm still losing a bit of weight. Still feeling fat and bloated, but back down to 99kg. I'll need to start upping the food if I want to recover from here on though.
     
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  9. Eidolon

    Eidolon Bit Fatty

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    Low volume my arse.
     
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  10. Venkman

    Venkman Well-Known Member

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    Haha, there's usually more reps on bench. Felt weird doing that little.
     
  11. Venkman

    Venkman Well-Known Member

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    ME Lower

    Warmup:
    sled drag
    Leg ext.
    leg curl

    Front Squat:
    bar
    2x5 40kg
    5x60kg
    3x80kg
    1x100kg
    1x110kg
    1x120kg
    1x130kg
    1x140kg
    1x150kg
    1x162.5kg PR

    GHR - 4x10, 1x20
    Leg ext - 4x12 36kg
    Hanging leg raise - 3x10
    BB Row - 41x60kg (AMRAP of 60 seconds)

    2.5kg PR on fronts. I'll take that. Haven't done any heavy free squats in ages so that was cool. That BB row AMRAP was fuuuucked. Whole upper back and grip was knackered.
     
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  12. Venkman

    Venkman Well-Known Member

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    Week 5

    DE Upper


    Warm up:
    Push up - 3x10
    Prone lying delt raise – 2×15
    Band tris push down - 1x25 red band

    Band pull apart – 5×25 yellow band
    Lat Pulldown (pronated) – 4×12 45kg

    DE Bench + 20kg chain / 45s rest:
    3×3 65kg narrow grip
    3×3 65kg med grip
    3×3 65kg wide grip
    8x65kg

    Incline BB Press w/ 5kg band suspended (total weight noted):
    8x70kg
    8x80kg
    8x90kg
    8x95kg

    JM Press – 4×12 35kg

    Dragged all day, but training went good for some reason. My biceps/triceps felt horrible all weekend and today, but were fine benching? Shoulder was better than usual too. No idea why, but not complaining.
     
  13. Venkman

    Venkman Well-Known Member

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    DE Lower

    Single leg curl – 4×12 16kg
    Reverse Hyper – 2×15 40kg
    Hanging leg raises – 3×10
    DE SSB Box Squats (50s rest) – 9x3 110kg + 20kg bands
    RDL – 4×10 80kg
    Reverse Hyper – 2×15 40kg

    Squats felt good and fast. Pretty smashed the rest of the session though.
     
  14. Venkman

    Venkman Well-Known Member

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    ME Upper

    Warmup:
    Prone lying delt raise – 2×15
    Push ups 3x10
    Band pull apart - 4x25 yellow band

    Lat pulldown – 3×10 wide pronated, 3×10 narrow supinated 45kg

    Bench Press (+ 10kg chain):
    bar
    20x40kg
    5x60kg
    5x60kg (add chain)
    3x80kg
    3x100kg
    3x110kg
    3x120kg
    3x125kg

    Spoto Press - 4x6 100kg
    Band tris push down (straight handle) - 3x20 orange band

    Shit ay. Woke up early, felt good, got food and water in, but came up about 5kg short of where I should have been. It was a pretty busy day, but even so. While TECHNICALLY a PR, I hit 3x120kg + chain and 2x130kg 6 months ago. So not much of an increase.

    Got a couple things in mind to change if this program doesn't work out. It's the first time doing DE bench work and I'm thinking I haven't made up enough intensity in the incline after it. Maybe an extra set is in order. Or OHP, or dips haha.
    Also skeptical on my deadlifts, but we'll see how this wave pans out. Either way, after Ort/Mag I'll go back to my usual programming for deadlift as I enjoy it more.
     
  15. Venkman

    Venkman Well-Known Member

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    ME Lower

    Warmup:
    Leg ext.
    Leg curl
    Hanging leg raise

    Deficit Deadlift (3 mats)
    bar
    Xx70kg
    5x90kg
    5x120kg
    3x140kg
    3x170kg
    3x190kg (2 DOH)
    3x210kg
    3x220kg
    3x225kg PR

    Cambered bar low box squat:
    6x35kg
    6x75kg
    6x95kg
    6x105kg

    GHR - 4x10 BW
    Standing abs - 4x15 40

    Soooo decided to just go back to my usual programming for DL. Felt rough at the start but good by the time I got to working sets. 3rd rep on the 225kg was slow. Even though it's a PR, looking back on previous videos from the last couple programs it feels as though this weight should be a bit easier. I did 2x220kg the first prog, and 2x230kg the second. Hoping I can push the doubles up next wave to 232.5 or 235kg.

    Was a bit smashed after that for any quality work on the squat movement. I liked how the cambered bar felt for this movement, I'll keep it in.
     
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  16. Venkman

    Venkman Well-Known Member

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    DE Upper

    Warmup:
    Prone lying delt raise – 2×15
    Push up – 3×10

    Band pull apart – 5×25 yellow band
    Lat Pulldown (wide pronated) – 2×12 45kg

    DE Bench + 20kg chain & 7kg bands / 45s rest:
    3×3 65kg narrow grip
    3×3 65kg med grip
    3×3 65kg wide grip
    8x65kg

    Incline Axle Press:
    8x73kg
    8x83kg
    8x93kg
    8x98kg
    8x100kg

    Tris push down – 4×12 orange band straight handle

    Biceps were a bit off so I threw some sleeves on. Pretty decent day overall though. Happy with incline and the speed on DE work. Halved the pulldown work after 2 sets because I remembered I spent a few hours yesterday loading plates at a comp. I probably wouldn't have done any if I remembered earlier.
     
  17. Venkman

    Venkman Well-Known Member

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    DE Lower

    Sled drag

    Single leg curl - 4x12 16kg
    Reverse hyper - 4x15 40kg
    Hanging leg raise - 3x10
    DE cambered bar box squat (50s rest) - 9x3 100kg + 32kg chain
    SSB Good Morning - 3x8 60kg

    Didn't feel all that explosive today. Not surprising given I haven't had a proper day off lifting things, and it was hot as fuck again.
     
  18. Venkman

    Venkman Well-Known Member

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    ME Upper

    warmup:
    rear delt machine - 2x15 9kg
    Lat pull down
    Incline DB press

    Swiss Bar Bench:
    bar
    10x44kg
    10x65kg
    3x85kg
    3x95kg
    3x105kg
    3x115kg
    3x120kg
    3x125kg
    10x105kg

    Incline DB Press:
    10x20kg
    10x25kg
    10x27.5kg
    10x30kg

    Seated row (narrow neutral):
    10x110lb
    10x120lb
    10x130lb
    10x140lb

    DB rolling tris ext:
    3x10 15kg
    20x15kg

    About where I wanted to be on this bar today. Mental state wasn't really there due to some other stuff, but still got it. Shoulder was also playing up due to tweaking it at work yesterday but was okay while lifting.
     
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  19. Venkman

    Venkman Well-Known Member

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    ME Lower

    Warmup:
    sled drag
    leg curl
    leg ext.

    Narrow SSB Box Squat (+25kg chain):
    bar
    8x45kg
    5x65kg
    3x85kg
    3x105kg
    3x125kg
    3x135kg
    3x145kg
    3x155kg

    Block Pull:
    8x70kg
    8x120kg
    8x140kg
    8x160kg
    8x170kg

    GHR:
    10 x BW
    3x10 yellow band
    10 x yellow band into 10 x BW

    Standing abs (spud strap) - 4x12 50

    Bit fuzzy when I woke up but was an okay session. Threw the chain on for something different. Last program I hit 4x160kg and finished it with 2x175kg, so 3x155kg + 25kg chain is pretty in line with where I should be. I'd be happy to get 2x165kg + chain next wave which I think is doable. Unfortunately tweaked my neck on the 8x160kg block pulls. It's been a bit iffy since Wednesday when I did my shoulder at work as well. I don't think it'll interfere with training too much.
     
  20. Venkman

    Venkman Well-Known Member

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    DE Upper

    Warmup:
    Prone lying delt raise – 2×15
    Push up – 3×10
    Band tris push down - 25 x red band

    Band pull apart – 4×25 yellow band
    Lat Pulldown (medium pronated) – 4×12 45kg

    DE Bench + 20kg chain & 13kg bands / 45s rest:
    3×3 65kg narrow grip
    3×3 65kg med grip
    3×3 65kg wide grip
    8x65kg

    Incline BB Press:
    8x60kg
    8x70kg
    8x80kg
    8x90kg
    8x100kg

    Axle Skullcrushers - 3x12 33kg

    Had an overslept kind of a feeling most of today. DE didn't feel all that explosive but looked okay. I'm liking the DE work with increasing accommodating resistance instead of bar weight. Didn't think I'd go too high on incline but the weight felt pretty good. Hopefully didn't do too much for how I was feeling and ruin myself for tomorrow.

    Neck is still playing up a bit. Also did some neck curls before the session. Once I warmed up on bench it didn't seem to be an issue though.
     
  21. Venkman

    Venkman Well-Known Member

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    DE Lower

    Leg curl – 4×12 16kg
    Reverse Hyper – 2×15 40kg
    Hanging leg raises – 3×10
    DE SSB Box Squats (60s rest. Hands on camber) – 9x3 85kg + 40kg chain
    RDL – 4×10 85kg
    Reverse Hyper – 2×15 40kg

    Pretty tired again today. Woke up early and was just generally groggy. Hoping it goes away soon.
     

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