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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    710
    Upper

    Bench Press:
    bar
    20x40kg
    2x5 60kg
    5x80kg
    5x90kg
    2x5 100kg

    Strict Press - 3x10 60kg
    Pull ups - 3x5
    Band tris - 3x20 red
    SL KB DL - 2x10 12kg

    Feeling pretty flat. Luckily it's a lower volume week. Biceps need a rest from squats but not sure if I can do any other variations just yet.
     
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  3. Venkman

    Venkman Well-Known Member

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    710
    Lower

    Back Squat - 20x115kg
    GHR - 3x10

    Felt smashed. Somehow was at the gym for ages just to get this done.
     
    Tom likes this.
  4. chrismwpcs

    chrismwpcs Make it take it.

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    Man you work seriously hard. Don't be too harsh on yourself. Your sessions are pretty bloody awesome. I wish I could get into some serious work again. :)
     
  5. Venkman

    Venkman Well-Known Member

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    Thanks. Think I have an issue with feeling like I've never done enough work haha.

    Heavy Upper

    Incline Press:
    Bar
    20x40kg
    10x60kg
    5x80kg
    3x90kg
    3x100kg
    3x105kg
    3x110kg
    10x80kg

    Strict Press - 3x10 60kg
    Pull up - 3x5
    Band tris
     
  6. Venkman

    Venkman Well-Known Member

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    Heavy Lower

    Farmers Walk:
    handles
    4 x 67.5kg 16m
    87.5kg x 16m (7.78s)
    87.5kg x 16m (7.2s)
    100kg x 16m (8.69s)
    100kg x 16m (8.05s)

    45 degree hyper - 3x15 yellow band
    SL Leg Press - 4x20 40kg
    Ab roll outs - 3x8

    Was going pretty well until the last set of Farmers. I went to do a distance run with 87.5kg and got a few steps in before my calf fucked out. Few hours later and I'm struggling to walk. By how it's feeling now I think I might have to take a break from squats next week. I'll try some seated good mornings or something probably.
     
  7. Venkman

    Venkman Well-Known Member

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    710
    Upper

    Push ups - 2x10
    Band pull apart - 2x25 yellow band
    Band tris

    Bench Press - 4x5 100kg, 10x100kg
    Pull ups - 5x5 (between bench sets)
    Strict Press - 4x10 55kg

    First couple sets of bench felt a bit off, but the last set smashed through. One breath, averaging 1.7s a rep. OHP felt pretty solid as usual. Calf is a bit better today. I can at least walk on it without limping a lot, but will have to see how it pulls up tomorrow after being on my feet all day today.
     
  8. Venkman

    Venkman Well-Known Member

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    710
    Lower

    Back Squat - 20x120kg
    SSB Good Morning - 3x10 65kg
    SL Leg Press - 4x20 50kg
    Tris push down

    Wasn't super keen on the 20 repper before it (but is anyone ever?), but got through it fine. Forced myself to one breath per rep until about rep 16 when I needed to take a couple between reps and it seemed to make things a little easier somehow. Calf was fine on squats except for the walkout.
     
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  9. Venkman

    Venkman Well-Known Member

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    Heavy Upper

    Push ups - 2x10
    Band tris
    Bradford press

    Strict Press:
    bar
    10x40kg
    2x5 60kg
    3x70kg
    2x80kg
    2x85kg
    2x90kg
    2x95kg
    2x100kg (PR)
    15x70kg (PR?)

    Bench Press - 4x6 92.5kg
    Narrow pronated seated row - 3x15 40kg

    Wasn't expecting 100kg today, but I'll take it. I would have been happy with 97.5kg, but couldn't help myself and throw the extra on. Strict axle PR is also 2x100kg so it's not a huge jump or anything, but puts me in a good spot for some future gains (I hope). It's been a long time since I've hit a solid strict PR. Reps over 100kg will be had this year god dammit!
     
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  10. Venkman

    Venkman Well-Known Member

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    Heavy Lower

    Sled drag
    Leg Press
    Hanging leg raise

    Squat:
    bar
    8x40kg
    2x5 60kg
    3x80kg
    3x100kg
    3x120kg
    2x140kg
    1x150kg
    10x160kg

    Front Squat - 4x5 100kg
    Snatch grip block pull - 5x5 100kg
    45 degree hyper - 3x12 yellow band

    Decent day. Glutes started to play up on the last few reps of the top set. Probably should have stopped when the pain started. Got a ball into it and front squats felt okay.
     
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  11. Venkman

    Venkman Well-Known Member

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    710
    Upper

    warmup:
    pushups 2x10
    band pull apart - 2x25 yellow band

    Bench Press - 4x5 105kg
    Pull ups - 4x5
    Strict Press - 3x10 60kg

    Dropped a set off everything. Somewhat busy weekend and an earlier start and later finish than usual. Biceps feeling a bit off too. May as well save it for heavy 2 board on Thursday. Only a couple weeks til the upper portion of this program finishes. Not sure whether any maxes will be on the cards. See how I feel. I'll work squats into the next program with some high reps at the start and (fingers crossed) drop the reps and up the weight through the program...assuming my injuries don't flare up too bad.

    Mate got into my quad and hamstring with his elbow yesterday. Bit bruised today, but immediately after it felt like I was walking differently. I know my quads are jacked up but holy hell that was painful. I can't get that sort of pressure in a specific area on my own unfortunately.
     
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  12. Venkman

    Venkman Well-Known Member

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    710
    Lower

    Squat: 2x5 80kg
    SL Leg Press - 4x20 40kg
    Quad rolling

    Felt like complete crap. Quads and hips were aching.

    Heavy Upper

    2 board:
    bar
    20x40kg
    2x5 60kg
    5x80kg
    3x90kg
    2x100kg
    2x100kg (add board)
    2x110kg
    2x120kg
    2x125kg
    2x130kg
    2x135kg
    2x140kg
    2x145kg
    14x100kg (no board)

    OHP - 3x10 60kg

    Still tired but got some pressing in. Skipped back work. Happy with the 145kg, that puts me close to my old PR.
     
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  13. Venkman

    Venkman Well-Known Member

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    Heavy Lower

    Deadlift - worked up to some sets at 140kg
    GHR - 3x10
    Quad and glute rolling

    Useless day. Should have gone with front squats first and then tested out deadlifts after. At least I know they won't really be in the next program now though. Still feeling pretty average and sleep has been crap.
     
  14. Venkman

    Venkman Well-Known Member

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    710
    Upper

    Bench Press:
    worked up to 2x130kg
    14x100kg

    Pull ups - 5x5
    OHP - 3x10 50kg
    Tris push down

    Wanted to see how bench was feeling. Worked up to a heavyish weight that still moved well. Didn't max because I wanted to hit axle hard on Thurs.

    Heavy Upper

    Axle Press:
    worked up to 2x102.5kg PR
    10x82.5kg

    Bench Press - 4x10 60kg
    Supinated chin up - 5x5
    Band tris

    Heavy Lower

    sled drag
    SL leg press
    hanging leg raise

    Squat:
    bar
    10x45kg
    2x5 60kg
    5x85kg
    5x105kg
    2x125kg
    20x135kg PR

    45 degree hyper deadlift - 3x10 60kg
    SL Leg Press - 5x10 50kg
    Ab roll outs - 4x10
    Calf raise - empty carriage

    Happy with the heavy upper and lowers. The past couple weeks have been pretty average. Didn't even train Tuesday because I felt like crap. Glad I got the axle PR given that I've missed sessions and meals. And squat felt pretty good. On an all out set I think I've got 145-150kg. The reps still move well but it's all cardio (which I suck at) and mentally pushing through.

    From here I'll probably take it easy again next week and try to sort out some rehab stuff. Got a rough idea for the next program that I want to do. Still no deads until I get my glutes sorted. Squats seem ok as long as I keep upright (or as upright as I can for low bar), but won't push the weight until I'm confident it won't screw me up.
     
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  15. Venkman

    Venkman Well-Known Member

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    DE Narrow SSB Box Squat (60s rest) - 8x3 80kg + 20kg chains superset with 3 x neutral grip chins
    Incline DB Press - 4x10 25kg superset with GHR - 4x10
    Calf raise - 2x20

    Testing out the narrow box squats again for a DE day. Felt pretty good on injuries so I think I'll alternate them with a free stance DE day. I should probably get this program written before the end of the week.
     
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  16. Venkman

    Venkman Well-Known Member

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    Upper

    Incline Bench Press:
    4x6 80kg
    12x80kg (CG 2 board)

    Supinated chins - 5x5

    Lower

    SSB Box Squat (squat stance, oly shoes):
    bar
    10x45kg
    2x5 65kg
    5x85kg
    5x105kg
    5x115kg
    5x125kg
    + some singles at 125kg

    Belt Squat - 3x10
    GHR - 4x10
    Rack Pull - worked up to 5x180kg
    BB Shrug - 20x180kg

    Random session today. Testing out some more stuff so I can finish off the program I'm meant to be starting next week.

    Unfortunately my glute/hamstring/whatever-the-fuck-it-is injury flared up on the 125kg squat, so that's out unless I use it for light work on a deload. I'll probably use front squats instead of these.

    Surprisingly the rack pull felt alright. I was only going to do some shrugs but figured I'd see how it went. I was still in my oly shoes so not sure if that changed the position enough to not screw with the injury for pulling. That will be good to keep some weight in my hands while not deadlifting.
     
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  17. chrismwpcs

    chrismwpcs Make it take it.

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    Awesome numbers man especially those shrugs. My last rack pull was April 18 the day before rotator surgery and managed a 260kg. Since then nada lol.
     
  18. Venkman

    Venkman Well-Known Member

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    Thanks man. I wish my traps reflected my shrugs. They're not overly strict or anything. I look like I'm convulsing while doing them probably haha.

    Week 1

    Upper


    Bench Press - 4x5 90kg, 10x90kg (paused)
    OHP - 4x10 52.5kg
    Pull ups - 5x5
    Band tris

    And so it begins. Fingers crossed I get through it. Today felt good. Nice and easy.
     
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  19. Tom

    Tom Well-Known Member

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    What’s your new program looking like if I may ask? And what are the goals?
     
  20. Venkman

    Venkman Well-Known Member

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    Upper body is pretty close to what I've been doing for OHP. It's working fairly well so not going to mess with it too much. Lower will be squat focused.

    Upper:
    Bench 5x5 starting around 65%
    OHP - 4x10 starting around 52.5%
    Pull ups - 5-7x5
    Tris

    Lower:
    Squat - 5x5 starting around 50-60% + accommodating resistance. Alternating free squat and a box week to week.
    45 degree hyper deadlifts - 4x8
    SL leg press - 4x20
    GHR - 3-4x8-12
    Abs

    ME Upper:
    Rotating 3 exercises over 3 weeks. Strict barbell, 2 board, strict axle. 3 waves - 5s, then 3s, then 2s.
    2 board - 3x10 on strict days, 4x6 strict on 2 board days.
    BB rows - 4x10

    ME Lower:
    Rotating 3 exercises over 3 weeks. Beltless squat, front squat, squat with belt (still toying with using chain or something). 3 waves, 10s, 8s, 5s.
    Rack pulls
    Reverse hyper
    Hamstrings

    Can't remember details on that right now. Honestly still thinking about how I'll run the ME lower days. I guess its subject to change as well with how my injuries take everything.

    Hoping it goes well. If so I'll add another wave onto the end of the program of lower reps and then go for a max. Possibly throw in wraps.
     
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  21. Venkman

    Venkman Well-Known Member

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    Lower

    Single arm KB Swing x 10 each arm, into 10 x snatch each arm
    Ab roll out - 3x10

    Squat - 5x5 100kg + 25kg chain (2mins rest)
    45 degree hyper snatch grip DL - 4x8 40kg
    SL Leg Press - 3x20 40kg
    GHR - 3x10

    Felt good today. Session tired me out though. I ended up dropping a set off GHR and leg press. I might add a set in each week, but will see how I pull up over the next couple days. Don't want to do too much and ruin my heavy days.
     

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