Venkman's Strongman/Strength Log

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

  1. chrismwpcs

    chrismwpcs Make it take it.

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    I reckon that is some solid lifting with a band. I am many months before I can deadlift or do anything upper. Go hard man you are killing it.
     
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  3. Venkman

    Venkman Well-Known Member

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    Thanks @chrismwpcs. Doesn't feel it just now because I'm not pushing myself as much as usual. Or maybe just not being as stupid? haha

    Heavy Squat/Medium Press


    Warmup:
    Single leg curl
    Single leg ext.
    45 back ext.
    Hanging leg raise
    Rear delt machine

    Squat:
    bar
    10x45kg
    2x5 75kg
    5x105kg
    5x125kg
    3x145kg
    2x160kg
    2x170kg
    2x180kg
    10x145kg

    Strict Press - 5x10 50kg
    45 Back Ext. - 3x10 10kg plate on head
    Hanging leg raise - 2x10, 1x15
    Single leg ext. - 12x38kg

    Used the squat bar and mono today. Never squatted in the mono before today and only used the squat bar once. While the squat positioning is feeling better I'm still feeling some shifting, even though you can't tell on video. While it felt like the 180kg moved slow, on video it looks like I had 4 reps there. My hips/abductors felt like they were cramping a bit on the 2nd rep, and on the last couple reps of the 145. Probably still need more volume to build everything up again.

    Squat form feels a bit different to how I used to squat. More efficient, but need to drill the position a lot.

    OHP felt stupidly easy, but don't wanna go bananas for a medium day. Especially if I'm going to be able to start benching mid week again.

    Weight is at 98.5kg. I'm still eating as much as I was at 103kg but just been moving so much with work lately I've managed to lose a few kgs without trying. Unfortunately feels like it's come off my upper body rather than my gut haha.
     
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  4. Eidolon

    Eidolon Bit Fatty

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    Where's the vid??

    Sub-100 puts things in perspective - I'm dipping in and out of SHW :D
     
  5. Venkman

    Venkman Well-Known Member

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    Hey, if I could be 140kg and not a blob I'd do it haha

    Vid is on my phone :)
     
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  6. Venkman

    Venkman Well-Known Member

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    Light/Recovery Day

    Pec fly - 3x15 5kg plate
    Neck curl - 3x20 10kg
    Shrugs - 3x20 110kg
    Axle Skullcrushers - 3x10 22kg
    Lateral raise - 3x20 5kg
    Leg curl - 3x12 10kg
    KB Swing - 30x24kg

    Not an exciting day. Bit tight today because I didn't move much yesterday. Will need to use SSB or cambered bar for squats tomorrow, biceps are still sore.
     
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  7. Venkman

    Venkman Well-Known Member

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    Medium Squat/Heavy Press

    Front Squat - 3x5 80kg
    Strict Press - worked up to 3x85kg
    45 degree hyper - 3x10
    Hanging leg raises - 2x10

    Felt pretty average. Hips were all tight and a bit messed up from Saturday still. Press moved well but didn't feel amazing.

    Deadlift/Tris

    Single leg curl:
    12x16kg
    2x12 18kg

    Deadlift:
    Xx70kg
    5x100kg
    3x120kg
    2x120kg
    5x150kg
    5x170kg
    5x180kg
    3x190kg

    JM Press - 4x10 40kg
    Seated V-Bar Row - 3x15 120lb

    Bit tired going into it. Deadlift didn't feel amazing so I let my double overhand strength dictate how heavy I went. Forearm is still buggered but I'm able to grip a bit more weight each week.
     
  8. Venkman

    Venkman Well-Known Member

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    Heavy Squat/Medium Press

    Squat:
    lots x bar
    10x40kg
    Xx70kg
    3x100kg
    3x125kg
    3x145kg
    3x165kg
    2x165kg
    2x175kg + wraps
    2x190kg + wraps
    8x120kg

    Strict Press - 5x10 50kg
    BB Row - 37x60kg (AMRAP 1 minute)
    GHR - 20 x yellow band

    Hips are pretty jacked up still. Lathered on some Zostrix and Finalgon, and put some Harris pants on. Took a while to warm up and hips still weren't amazing by the top sets. First session in wraps so took it easy to get a feel for them. While they weren't super tight (didn't tension them, and wrapped them myself quickly) it felt better than expected. I've had the bloody things for years but never got a chance to use them due to injuries just after I got them. I might still go beltless a bit longer but use the wraps for some fatigued top sets.

    Going to start alternating squat and deadlift on Saturdays and work in with a mates program from now on. Deficits against chain next week.
     
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  9. Eidolon

    Eidolon Bit Fatty

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    Nice. Coming along nicely :cool:
     
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  10. Venkman

    Venkman Well-Known Member

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    Light/Recovery Day

    Pec fly - 3x15 5kg plate
    Neck curl - 3x20 10kg
    Shrugs - 3x20 100kg
    Axle Skullcrushers - 3x12 22kg
    Lateral raise - 3x20 5kg
    Leg curl - 3x12 10kg
    KB Swing - 30x24kg

    Medium Squat/Heavy Press

    Cambered bar squat - 5x5 95kg
    Cambered bar strict press - 5s to 80kg, then 3x85kg
    SLDL - 4x10 70kg
    Hanging leg raises - 10xBW

    Hips were a bit iffy but felt alright by the last set. I have a habit of twisting a little which seems to be causing it. Once I stopped that it was much better. Weight was probably a bit light, but figure I should heal up more. No point going heavier on a not heavy day.

    Cambered press was brutal. Nice variation though.
     
  11. Venkman

    Venkman Well-Known Member

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    Deadlift accessory/Triceps

    SSB staggered stance good morning - 3x8 40kg
    CG 2 board - 3x10 80kg and a set without the board
    Pull ups - 4x5
    Band tris - 3x20 red band

    Not sure what to call today. Will be alternating GM and DE deadlift depending on the Saturdays movement.

    First time doing staggered GMs. Erectors got super pumped even from 40kg. I should add these in more regularly to fix up movement imbalances from my hammy injury.

    Could still feel pec/bicep issue on press. Slight, but its there. Seems to have gotten to a point and isn't getting much better. Or if it is, it's slow.
     
  12. Venkman

    Venkman Well-Known Member

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    Heavy Deadlift/Medium Press

    warmup:
    sled drag
    GHR
    Seated row
    Hanging leg raise

    2 Mat Deficit Deadlift (+ 45kg chain)
    bar
    Xx70kg
    5x120kg
    3x120kg
    3x150kg
    2x150kg (start loading chain)
    2x150kg
    2x170kg
    2x190kg
    2x200kg
    1x210kg

    Strict Press - 5x10 52.5kg
    BB Row - 3x10 70kg
    45 degree hyper DL - 3x15 30kg BB

    Felt pretty good today. Didn't really have any expectations of what I could pull. The weight off the floor is probably an extra 5-10kg because of the chain hanging over the bar. Seems like my deadlift might be close to where it was on the end of the last program and I haven't been training it that much. Can't complain too much.
     
  13. Venkman

    Venkman Well-Known Member

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    Light/Recovery Day

    Pec fly - 3x15 5kg plate
    Neck curl - 3x22.5 10kg
    Shrugs - 3x15 100kg
    Axle Skullcrushers - 3x12 22kg
    Lateral raise - 3x20 5kg
    Leg curl - 3x12 10kg
    KB Swing - 30x24kg

    Medium Squat/Heavy Press

    Squat - 5x5 120kg (last set pause)

    Strict Press :
    bar
    2x5 60kg
    5x70kg
    2x75kg
    5x80kg
    3x85kg
    2x3 90kg (volume PR)
    10x60kg

    SLDL - 4x10 70kg
    Hanging leg raises - 10xBW

    Squat didn't feel that great until the last pause set. I did some random pauses in the other sets too and if I keep that in mind I seem to have a better bottom position, even if I don't pause. Happy with the press PR. Both sets moved pretty well. The warm ups felt heavy so I was surprised it moved that well.

    Halfway through today I started getting a dry itchy cough. I managed to avoid getting sick the past few weeks with sick people around me, but I think it might have finally got me. Hopefully it's something else though because I don't feel too bad.
     
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  14. Venkman

    Venkman Well-Known Member

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    Heavy Squat/Medium Press

    Squat (+35kg bands)
    2x10 bar
    5x40kg
    5x60kg
    5x80kg
    3x100kg
    3x120kg
    2x140kg
    1x160kg
    1x170kg

    Strict Press - 5x10 52.5kg
    KB Swing - 2x30 16kg

    That itchy cough ended up being the start of an extremely shitty cold. First day training today since Tuesday. Head is still clogged up but it's the first day I felt I was able to do something. Fairly happy with the squats considering. Still moved pretty well but biceps were sore.
     
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  15. Venkman

    Venkman Well-Known Member

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    Medium Squat/Heavy Press

    SSB Squat (hands on camber)
    3x5 105kg
    5x115kg
    5x125kg

    Strict Press - worked up to 2x3 80kg
    SLDL - 2x10 70kg
    GHR - 2x10

    Still kicking the end of this cold. Should be OK the rest of the week.

    Biceps got wrecked from squat on Sunday. Forearms also feeling pretty mangled too.
     
  16. Venkman

    Venkman Well-Known Member

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    Deadlift & OHP Accessory

    SSB GM (squat stance) - 4x10 60kg
    Bench - 7x5 80kg
    Band tris - 3x25 red band
    Lateral raises - 2x20 5kg

    Didn't feel like much was done. Had a weird cramp like feeling in my left hamstring warming up doing single leg GMs so had to switch. Biceps still feeling rough. First set of bench felt crap then got better, then the 7th set started hurting so canned it.
     
  17. Venkman

    Venkman Well-Known Member

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    Heavy Deadlift/Medium Press

    Single leg curl - 4x12 16kg
    Hanging leg raise - 3x10
    Strict Press - 5x10 52.5kg
    Rear delt machine - 2x15 14kg

    Reverse band deadlift (approx. 20kg):
    warmup
    5x140kg
    5x140kg (add belt)
    5x160kg
    5x180kg
    5x200kg
    5x220kg

    Feel alright besides sinuses still being blocked up, but not feeling too strong. Ended up doing my accessory before main lift because I was waiting for a mate to arrive/warm up.

    So I finally got a belt for deadlifting that's comfortable. 5th time lucky eh? Added the belt pretty early to try and get a feel for it. Didn't really feel like I got much out of it, but it's hard to tell while getting over a cold and doing an exercise I haven't done for years. I'll give it another go in a couple weeks on a standard deadlift.
     
  18. Riley

    Riley Well-Known Member

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    What sort of belt did you get? It's taken a few years to find one that you can use haha
     
  19. Venkman

    Venkman Well-Known Member

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    @Riley haha yeah. 13mm Inzer, 10mm Inzer, tapered Inzer, Spud, and now this one. Titan Longhorn 10mm single prong. At least this time I wasn't flying blind and I got to try one at the gym first. It's so much softer than the Inzers and doesn't completely smash my ribs. Think I just have to find the right tightness for it now and get some more practice in.
     
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  20. Eidolon

    Eidolon Bit Fatty

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    Nice. Will add the Titan to the chrissie list. I can only do singles with my 13mm Inzer, even if it's sitting just under my tits.
     
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  21. Venkman

    Venkman Well-Known Member

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    Haha, I think you'll like the Titan then. It's crazy how much softer it is. My Inzers are fine for squats and strongman events (besides axle or log), but rough as fuck for deads.

    I think they have the Longhorn in lever if you prefer that, but I went with prong to be safe because that's what I had a go of and didn't want to be ordering a 6th belt haha.
     
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