Venkman's Strongman/Strength Log

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

  1. Venkman

    Venkman Well-Known Member

    Joined:
    Apr 27, 2014
    Messages:
    2,556
    Likes Received:
    701
    Bahaha. I got the PX at duty free too. Crazy how much more expensive it is elsewhere. I should have picked up the Four Oak as well. I picked up the Talisker because I thought we'd be going through a couple bottles at least while away and it's a nice easy drink, but only ended up drinking the Highland Park Einar instead.

    I just came across this site you may be interested in. It lists the best prices for whiskys. So glad I found this, now I don't have to click around individual sites all the time.
    https://thewhiskylist.com.au/
     
  2. Avatar

    Google AdSense Advertisement



    to hide this advert.
  3. Venkman

    Venkman Well-Known Member

    Joined:
    Apr 27, 2014
    Messages:
    2,556
    Likes Received:
    701
    Upper

    Warmup:
    Push up - 3x10
    Band pull apart
    Band tris

    Bench Press - 5x5 90kg
    Strict Press - 4x10 50kg
    Pull ups - 3x5
    KB RDL - 2x15 24kg

    Everything felt good today, though skipped the rest of the pull ups because I had some pain resurfacing.

    Lower

    Sled drag
    Leg ext.
    Leg curl

    Snatch Grip Deadlift - 5x5 125kg
    Seated SSB GM - 4x10 60kg
    Hack squat - 4x10
    Tris pushdown - 2x15

    Bit of hip impingement going on today. Don't know what caused it. Bit tired. Spent a lot of time rolling around trying to fix some issues.
     
  4. Venkman

    Venkman Well-Known Member

    Joined:
    Apr 27, 2014
    Messages:
    2,556
    Likes Received:
    701
    Heavy Upper (Thurs)

    Axle Press:
    bar
    10x35kg
    5x55kg
    5x65kg
    5x75kg
    5x80kg
    5x82.5kg
    12x65kg

    Bench Press - 2x5 80kg, 5x85kg, 2x5 90kg
    Seated row - 3x15
    GHR - 2x10
    Tris pushdown - 2x15

    Felt a bit tired and off. about 5kg off where I wanted to be.

    Heavy Lower (Sat)

    Deficit Deadlift (3 mats):
    bar
    Xx70kg
    5x120kg
    5x150kg
    2x170kg
    1x180kg
    2x5 190kg (first 3 reps of both sets DO)

    Single leg press - 5x20 40kg

    Seems like by the time Friday rolls around I'm stuffed. I was building some deadlift blocks after work til 8pm on Fri too, and was completely exhausted by the time I left. I felt ok when I woke up, but the thought of picking something heavy off the ground made me tired so called it after 2 sets. First set moved okay, second slowed down a bit. Being that my grip was okay, I doubt it's a strength issue, just knackered.

    Hadn't weighed myself for a few weeks. Turns out I've lost 2kg, so that won't be helping things. Sunday today and have upped my calories. Feeling much better and have more energy.
     
    Riley likes this.
  5. Venkman

    Venkman Well-Known Member

    Joined:
    Apr 27, 2014
    Messages:
    2,556
    Likes Received:
    701
    Well, didn't bother logging last week. Was a light week anyway and nothing too exciting. Although we had a deadlift event at the gym so I ended up going heavy then. Worked up to 3x220kg, and 10x180kg. Also got 205kg double overhand which is only 5kg off my PR.

    Upper

    Bench - 5x5 90kg
    OHP - 4x10 50kg
    Pull up - 2x5
    Band tris

    Bit cooked from the deadlifts so dropped the rest of the pull ups.

    Lower

    Front squat - 5x5 80kg
    Low bar squat - 5x5 80kg
    45 hyper - 3x15 yellow band
    Single leg press - 3x20 40kg
    Hanging leg raise - 2x10

    Super tired. Almost didn't go to the gym. Took it easy. Glutes still playing up so skipped the snatch grip deads.
     
  6. Venkman

    Venkman Well-Known Member

    Joined:
    Apr 27, 2014
    Messages:
    2,556
    Likes Received:
    701
    Heavy Upper

    Strict Press:
    bar
    10x40kg
    2x5 60kg
    3x70kg
    3x75kg
    3x80kg
    3x85kg
    3x87.5kg
    2x90kg
    10x70kg

    Bench Press - 6x6 80kg
    Narrow seated row - 3x15 40kg
    SL KB DL - 2x10 12kg

    Tired and wasn't keen to train. One light in the garage is dead, and the other is half it's usual brightness and flickery, so that made things even more fun.

    Annoyed I missed the 3rd rep of 90, seeing as I did 3x3 before I went on holiday, but the strength was there I just completely lost it forward on the second rep from my brain turning off.

    Bit shakey and light headed through it but at least I got something done.
     
    Eidolon and Tom like this.
  7. Venkman

    Venkman Well-Known Member

    Joined:
    Apr 27, 2014
    Messages:
    2,556
    Likes Received:
    701
    Heavy Lower

    Squat:
    bar
    10x45kg
    2x5 65kg
    5x85kg
    5x105kg
    5x115kg
    5x125kg
    5x135kg
    10x145kg
    10x105kg

    Snatch grip deads (off blocks) - 3x10 100kg
    Reverse hyper - 3x15 40kg
    Hanging leg raise - 3x10

    Went for squats today to test out the leg and because I did heavy deads on my deload. These felt alright today though, so I might alternate squats and deads for the next couple months if I don't hurt too much tomorrow.
     
    Eidolon likes this.
  8. Eidolon

    Eidolon Bit Fatty

    Joined:
    Jul 5, 2015
    Messages:
    1,231
    Likes Received:
    534
    Gotta love high volume squats :D

    Old mate of mine has done AMRAP at low weight for his comp prep for decades. He adds 5-10kg each two weeks. Currently doing 50x70kg. He believes it prevents injury and improves his cardio :D He managed 280kg in comp a month ago on his 2nd attempt and passed on a 3rd, which he regrets. Now he's really focussed to hit 300 in November, and he might fly over to WA next year so we can do a comp together :love:

    This probably puts things in proper perspective: https://randfonteinherald.co.za/279545/man-61-lifts-6625kg-in-totalorpowerlifter-at-age-61/
     
  9. Venkman

    Venkman Well-Known Member

    Joined:
    Apr 27, 2014
    Messages:
    2,556
    Likes Received:
    701
    @Eidolon what a beast!

    What weight does he get up to when getting closer to a meet? Do his reps drop down much?

    I think I should stick with reps for a while. Not 50, but maybe 8-12 haha. That's a lot for me. Need to stay less injured to ingrain the pattern again.
     
  10. Eidolon

    Eidolon Bit Fatty

    Joined:
    Jul 5, 2015
    Messages:
    1,231
    Likes Received:
    534
    Sign up for facebook - Pat Botha posts all his workouts on there. I've been doing high reps on low weights too, and it really seems to be delivering results, especially because I'm a novice

    You might have to watch this to understand Afrikaans though:
     
    Venkman likes this.
  11. Venkman

    Venkman Well-Known Member

    Joined:
    Apr 27, 2014
    Messages:
    2,556
    Likes Received:
    701
    Upper

    Push ups - 3x10
    Band pull apart 2x20
    Band tris

    Bench - 4x5 95kg, 10x95kg
    Pull ups - 5x5 (between bench sets)
    Strict Press - 4x10 55kg
    SL KB DL - 2x10 12kg

    Had the urge to train today. Not an exciting session but everything felt good. Well, besides my adductor DOMS from squats. They suck.
     
    Tom likes this.
  12. Venkman

    Venkman Well-Known Member

    Joined:
    Apr 27, 2014
    Messages:
    2,556
    Likes Received:
    701
    Lower

    Squat - 25x100kg
    SSB GM - 4x10 60kg
    45 hyper - 2x10 yellow band
    SL Leg Press - 2x20 40kg

    That 25 rep killed me haha. My cardio is hopeless. The 25th rep moved absolutely fine, but my lungs were dying.
     
    Riley likes this.
  13. Venkman

    Venkman Well-Known Member

    Joined:
    Apr 27, 2014
    Messages:
    2,556
    Likes Received:
    701
  14. scump

    scump Well-Known Member

    Joined:
    Oct 10, 2010
    Messages:
    9,927
    Likes Received:
    2,028
    aaah high rep squats.

    I remember first time i tried the super squat routine, mis-read the program and though it was 20x3 as opposed to 1 work set of 20 reps... the next week i could barely add on 2.5kg i was like this is insane, then saw what i did wrong haha.

    The legs definitely love high reps though, agree with you on cardio, taking that breath at the top each time feels like so much work!
     
  15. Venkman

    Venkman Well-Known Member

    Joined:
    Apr 27, 2014
    Messages:
    2,556
    Likes Received:
    701
    @scump haha fuck three sets. I think 25 is the most reps I've ever done on squats. I'm not sure I've gone over 30 in one set on anything actually.

    I mainly did the high rep because I'm not comfortable with DE work on my quad just yet, and I CBF doing multiple sets haha. Didn't even get DOMS or anything from it really. Stupid cardio.

    Hopefully do higher reps (8+) for the next month and a half or so. If all goes well I'll start dropping them and adding weight.
     
  16. Venkman

    Venkman Well-Known Member

    Joined:
    Apr 27, 2014
    Messages:
    2,556
    Likes Received:
    701
    Heavy Upper

    2 board:
    bar
    20x40kg
    2x5 60kg
    5x80kg
    3x100kg
    3x100kg (add board)
    3x110kg
    3x120kg
    3x125kg
    3x130kg
    3x135kg
    10x100kg (no board)

    Strict Press - 4x6 60kg
    Wide grip seated row - 3x15 40kg
    Leg curl - 2x12 10kg

    I was only expecting 130kg on 2 board, so am happy with the 135. Weight is slowly moving back up. I should be in a good spot to hit some new PRs next program.
     
    blindbodybuilder likes this.
  17. Venkman

    Venkman Well-Known Member

    Joined:
    Apr 27, 2014
    Messages:
    2,556
    Likes Received:
    701
    Heavy Lower

    Deadlift - worked up to a couple reps at 120kg

    Yoke (drop and turn at 17m):
    70kg x 34m
    120kg x 34m
    170kg x 34m
    220kg x 34m
    270kg x 34m
    310kg x 17m (add belt. dropped once)

    SL Leg Press - 4x20 40kg
    Hanging leg raise - 3x10
    Ab roll out - 3x10

    Hamstring wasn't happy so I had to stop deadlifts (a different pain than usual. Not sure if that's better or worse). Mate was doing Yoke so jumped in on that. Haven't done it in aaaages and it smashed me, so the rest of the workout was kinda fluff. Did some other rehaby shit at the end too.
     
    Tom and blindbodybuilder like this.
  18. Venkman

    Venkman Well-Known Member

    Joined:
    Apr 27, 2014
    Messages:
    2,556
    Likes Received:
    701
    Upper

    Push ups – 2×10
    Band pull apart x 20 something
    Band tris

    Bench – 4×5 100kg, 10x100kg
    Pull ups – 5×5 (between bench sets)
    Strict Press – 4×10 60kg
    SL KB DL – 10x12kg

    Feeling a bit smashed, probably from the yoke. Abs are smoked from those bloody ab roll outs too. Need to do them a bit more. Shoulders and back are a bit tight, but everything moved better than last week. I think my adductors are the ones causing havoc with my hamstring and back again.
     
  19. Venkman

    Venkman Well-Known Member

    Joined:
    Apr 27, 2014
    Messages:
    2,556
    Likes Received:
    701
    Lower

    Squat - 20x110kg, 10x110kg
    SSB Good Morning - 4x10 60kg
    SL Leg Press - 4x20 50kg
    Tris push down - 2x20 light

    Stupid cardio squats. I bitched out on 20 when I easily had another 5 or more before my lungs told me piss off. Threw in another set of 10 to make up for it.

    I was going to deadlift instead of good morning but it still didn't feel too good.
     
    blindbodybuilder likes this.
  20. Venkman

    Venkman Well-Known Member

    Joined:
    Apr 27, 2014
    Messages:
    2,556
    Likes Received:
    701
    Heavy Upper

    Axle Strict Press:
    bar
    10x33kg
    10x53kg
    3x73kg
    3x80kg
    3x85kg
    3x90kg
    3x93kg
    10x63kg

    Bench Press - 4x6 80kg (paused)
    Narrow grip seated row - 3x15 40kg

    Woke up early this morning and couldn't get back to sleep so was tired by the time training came around. Still, happy with the overhead. Close to my PR on this again now (2x100kg). If I can hit 2x98kg next wave I'll be happy. By the the time the next program finishes I should be hitting another PR. Dropped weight on bench a bit because my biceps are a bit flared up from squats.
     
    blindbodybuilder and chrismwpcs like this.
  21. Venkman

    Venkman Well-Known Member

    Joined:
    Apr 27, 2014
    Messages:
    2,556
    Likes Received:
    701
    Heavy Lower

    Back Squat:
    bar
    10x40kg
    2x5 60kg
    5x80kg
    3x100kg
    3x120kg
    5x140kg
    12x150kg

    Front Squat - 3x5 100kg
    Block Pull - 3x10 120kg
    BB Shrug - 2x15 150kg
    GHR - 3x10
    Ab roll out - 3x5

    Surprised how well today went given the past 3 nights of sleep. I wanted to do 10x155kg but warm ups were up and down (no pun intended) in how they felt, so stuck with 150kg which is still 5kg more than last heavy squat day. Definitely would have been able to do it though, because I had another 3 reps in me with 150kg.

    Block pulls were just testing out my ham/glutes. Still felt them a little bit, but they should be good enough to do some block pulls to get some weight in my hands from now on.
     
    Tom likes this.

Share this topic with friends