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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    Upper

    Warmup:
    Prone lying delt raise – 2×15
    Push up – 3×10
    Band pull apart – 4×25 yellow band

    Incline Axle Press:
    bar
    20x40kg
    6x60kg
    6x80kg
    6x90kg
    6x100kg
    6x110kg
    5x115kg

    Strict Press – 4×6 65kg
    Lat Pulldown (wide) – 4×12 45kg

    Mentally exhausted already. Was feeling better after the weekend, but that didn't last long. Knew 115 wasn't a good idea as I loaded it, but meh. Eyes were heavy after warming up. Skipped skullcrushers.
     
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  3. Venkman

    Venkman Well-Known Member

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    DE Lower

    Single leg curl – 4×12 16kg
    Reverse hyper – 2×15 40kg
    Hanging leg raise – 3×10
    DE SSB box squat (hands on camber. 60s rest) – 9×2 100kg + 32kg chain
    SLDL - 4x10 95kg

    Felt fairly decent. Moved well and didn't feel as crap.

    ME Upper

    Warmup:
    Prone lying delt raise – 2×15
    Push up – 3×10
    Band pull apart – 4×25 yellow band
    Tris push down - red band

    Narrow supinated lat pull down - 3x10 45kg

    Bench Press:
    bar
    20x40kg
    5x60kg
    5x80kg
    2x100kg
    2x110kg
    2x120kg
    2x130kg
    2x135kg
    2x142.5kg PR
    13x115kg (2 board)

    Strict Press - 3x10 60kg
    Wide pronated lat pull down - 3x10 45kg

    Bad sleep the past couple nights. Didn't think I'd make it past 100kg today. Got a new pain in my left pec and bicep. Probably a stupid idea to go so heavy with it. I brought my grip in and changed where the weight sat in my hand and it made it bearable. This is a very small PR considering the amount of time since I hit 2x140kg. Oh well, at least it's something I guess.

    Unsure what I'll do next week with max bench. Will have to see how the pec is.
     
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  4. Venkman

    Venkman Well-Known Member

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    ME Lower

    Single leg curl - 4x12 16kg
    Hanging leg raises - 3x10

    Deadlift:
    Xx70kg
    5x120kg
    2x150kg
    2x170kg
    2x190kg
    2x210kg
    1x220kg

    45 back extension - 4x15

    Fuck ay. That was horrible. 220kg felt like 240. Through warm up the movement just wasn't clicking. After that I was completely zapped. Just did some random crap and helped a mate with wrapping knees and hand offs for bench. Fingers crossed I come good for next Saturday and I've just over reached a bit too much this week. I've PR'd on most ME lower days the past couple waves so the strength SHOULD be there, it's just a matter of other factors.
     
  5. Eidolon

    Eidolon Bit Fatty

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    It happens man. Biorhythms must have been off :D Dead sure you'll kill it.
     
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  6. chrismwpcs

    chrismwpcs Make it take it. AGJ Supporter

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    Its crap some days when you go in and a 100kg deadlift warm up feels like your pulling for a PR haha.

    You will nail it though man, you have solid lifts there.
     
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  7. Venkman

    Venkman Well-Known Member

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    Cheers guys. Hoping so.

    ------

    Max week

    Sled drag
    GHR - 3x15
    Hanging leg raises - 3x10

    DE Deadlift / 60s rest:
    4x1 110kg + 20kg chain
    4x1 120kg + 20kg chain

    Reverse hyper - 5x10 40kg
    Incline DB Press - 3x20 20kg
    Seated row - 10x130lb,150lb,170lb

    Not feeling 100% still, but I think I should be okay by the weekend. Weight still felt a bit off off the floor. Everything else felt fine.
     
  8. Venkman

    Venkman Well-Known Member

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    Well fuck. Something happened, and I don't know what.

    Thursday I maxed on bench. Struggled to get through work but was still somehow keen to max. Only made it to 150kg. Friday I felt pretty shit, Saturday was worse, and Sunday was absolutely horrible. I only worked up to 225kg on deads on Sat, and while it moved okay, I knew there wasn't going to be a PR. The thought of breaking anything off the ground made me want to walk out. So I just helped a mate with knee wraps and bench and called it.

    The rest of Saturday and all Sunday I felt like death. It was like the physical feeling of a huge hangover (no appetite, nausea) with the mental feeling of a comedown from a drug binge. It wasn't until today at around lunch time that I started coming out of this funk. I pretty much wasted the whole long weekend feeling horrible, and it didn't even feel like any longer than a normal weekend.

    Today I managed to do some OHP and rows. Would have liked to have done more but I don't know how it will affect me yet.

    I won't rule out going for a max on deads some time this week if the desire takes me and work isn't too hectic. Otherwise it's a bit of a shame I didn't get to test strength this time round. Being up on my ME lifts, there def should have been a new PR there.
     
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  9. Eidolon

    Eidolon Bit Fatty

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    Hopefully it's just a little bug or CNS exhaustion. Everyone mentions the latter, but I can't imagine catching that.
     
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  10. Riley

    Riley Well-Known Member

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    That sucks man, I've felt like that when I'm really stressed about stuff outside of the gym.

    Hopefully you can get a good run next time and get some PRs.
     
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  11. Venkman

    Venkman Well-Known Member

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    Cheers guys. Don't think it was CNS, I think I'd be screwed a bit longer if it was that. I honestly have no idea what fucked out. Maybe just a combination of factors.

    Had a pretty low volume week and feeling better. I hit a new strict axle press PR yesterday. Did triples, then a top double at 100kg. Feel like I could do a heavy lower body lift again now. Not sure if its worth going for a deadlift though. Might see how I feel tomorrow and go for an AMRAP PR or something instead. Then the program won't feel like a complete waste haha.

    I need to get this pec/bicep issue looked at if I want to bench this next program too.
     
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  12. Tom

    Tom Well-Known Member

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    That sucks mate. Do you take pre workout at all? I find I usually get a bit fried after taking pre workout for long periods of time. One week I just hated life in general and had no motivation to do anything at all. Took the week off the gym and pre workout for 2-3 weeks and was back to normal.

    Who knows if it was pre workout to blame though..
     
  13. chrismwpcs

    chrismwpcs Make it take it. AGJ Supporter

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    You may have some kinda virus. You will get back in the groove. Just let time work it's magic.
     
  14. Venkman

    Venkman Well-Known Member

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    @Tom Nah I dont use any stimulants besides a morning coffee. Never really got into them tbh. Think I've used one twice maybe, then the pack went all clumpy cos I didn't use it for ages haha.

    @chrismwpcs maybe. I didn't feel "sick" or anything. Feeling a bit better now, just need sleep back on track. Might give it another week or two before I start a program.

    Almost didn't go to the gym today. Was up late last night not realising the time and was super tired. Went in and worked up to 10x140kg on low bar squats. Quad injuries are holding up okay. Would be awesome if I can put them in again. Weight was pretty easy for a super low arousal state and just focusing on keeping everything even.
     
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  15. Venkman

    Venkman Well-Known Member

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    Not doing too much at the moment. Didn't train Monday because my neck spasmed on Sunday morning stretching when waking up. Ugh.

    Tuesday worked up to 3x170kg on squats. Felt alright for being pretty tired. After got my neck, traps, lats and ribs smashed and it seemed to loosen up a bit. Pec/bicep issue is hanging around though.

    Worked up in 5s to 85kg on strict press today. That's about it. Tried some bench but didn't want to aggravate injury.
     
  16. Venkman

    Venkman Well-Known Member

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    Did some squats again today. 4x5 at 140kg. Felt good, but can feel biceps starting to get a bit beat up from it. I'll switch to SSB next time I think.

    Tried some axle clean and press but one of my forearm extensors decided to fuck out. Can't really grip anything properly now.
     
  17. Venkman

    Venkman Well-Known Member

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    Wrote up a basic program to follow for a few weeks. Might be a couple weeks, might be a couple months. See how I feel. Still feeling

    Light/Recovery Day

    Pec fly (right side) - 3x15 5kg plate
    Neck curl - 3x20 10kg
    Shrugs - 3x15 140kg
    Axle Skullcrushers - 3x10 32.kg
    Lateral raise - 3x20 5kg
    Leg curl - 3x12 10kg
    KB Swing - 30x24kg

    Quick day. Neck still isn't 100% but is getting there. Forearm is pretty buggered, but gripping a barbell hurts less than pressing buttons on the TV remote so that's something. Straps should be okay for deadlifts. If it's not, then I'll do good mornings.
     
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  18. Venkman

    Venkman Well-Known Member

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    Medium Squat Variation/Heavy Press

    SSB Squat (hands on camber) - 5x5 115kg

    Strict Press:
    warmup
    5x60kg
    5x70kg
    5x75kg
    5x80kg
    5x85kg

    Hanging leg raise - 3x10 BW

    SSB with hands on camber feels way heavier than handles for whatever reason. Moved fine, just feels horrible. I'm feeling all the little imbalances that I've gained from not doing free squats for a long time. Still need to sort them before I go too silly. My heavy squat/medium press day will be later in the week, but it won't be as heavy as I'd like just yet. I'll probably stick to no belt for a few weeks, or maybe alternate it.

    Feels weird doing such low volume right now.
     
  19. Venkman

    Venkman Well-Known Member

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    Deadlift/Tris

    Deadlift:
    bar
    Xx70kg
    5x100kg
    5x120kg
    5x140kg
    5x170kg
    12x190kg

    Tris push down - 3x15
    Bench - 5x10 60kg

    Totally smashed after the deadlifts. Felt nauseous and was zapped. Haven't deadlifted in a few weeks, and haven't done a high rep set in 9+ months. Bit weaker than I would have liked, but I went in tired, and didn't even know what I planned on doing for deads. Last rep was slow, but I think I could have pushed 13 if my nose didn't start bleeding on the 12th.

    Heavy Squat/Medium Press

    Squat:
    bar
    10x40kg
    5x60kg
    5x80kg
    5x100kg
    3x120kg
    3x130kg
    3x140kg
    3x150kg

    Strict Press - 4x10 50kg
    45 degree hyper - 4x10

    Can't train tomorrow, so had to attempt heavy squats the day after deads. Stupid. Super tired and glutes felt like cramping so didn't end up putting much on the bar. Still moved fine but no point in pushing it.
     

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