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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    Heavy Upper

    push ups - 3x10
    band pull apart - 2x20 yellow band

    Strict Press:
    bar
    10x40kg
    5x50kg
    5x60kg
    5x70kg
    5x75kg
    5x80kg
    5x85kg
    5x90kg
    20x65kg (PR)

    BB Row - 4x10 60kg (between warm up sets of press)
    2 Board Press - 3x10 80kg
    BB Curl - 20xbar

    A little tired but good session. A bit light headed on heavy OHP sets too. Starting off easy on 2 board, and trying BB curls to see if my forearms flare up or not.
     
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  3. Venkman

    Venkman Well-Known Member

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  4. Venkman

    Venkman Well-Known Member

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    Heavy Lower

    Squat - worked up to 3x165kg
    Hanging leg raise - 3x10
    Single leg curl 3x10 16kg

    Felt like I'd been hit by a train. Was really tried Friday arvo, then Saturday was still completely out of it. Had some pretty bad sleeps. Glute also fucked up and I couldn't do my top set. Not the best start to the program.

    Upper

    Bench Press - 4x5 95kg, 10x95kg
    Strict Press - 4x10 55kg
    Pull up - 6x5
    Band Tris push down - 2x20 red band

    Everything felt much better today. Been hammering some internal hip rotation stuff in hopes of sorting out some pains for lower days.
     
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  5. Venkman

    Venkman Well-Known Member

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    Lower

    Ab roll out - 3x10
    SSB Box Squat - 8x3 85kg + 25kg (45s rest)
    45 hyper snatch grip DL - 4x8 45kg
    GHR - 3x10
    SL Leg Press - 4x20 40kg

    Quads still jacked up as usual. Felt the glute on a single at working weight so decided not to go up any more. Ended up being fine through all sets.
     
  6. Venkman

    Venkman Well-Known Member

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    Heavy Upper

    Push up - 3x10
    Band pull apart - 2x25 yellow band
    Band walks

    2 Board Press:
    bar
    20x40kg
    2x5kg 60kg
    5x80kg
    2x90kg
    5x100kg
    5x100kg (add board)
    5x110kg
    5x120kg
    5x130kg
    15x100kg

    BB Row - 4x10 65kg
    Strict Press - 4x6 60kg

    Bit of a crap day. Went through the motions with training but it went alright. Top set still moved okay but didn't want to push it.
     
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  7. Eidolon

    Eidolon Bit Fatty

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    Do you ever get run down due to the high volume? I just finished a 4 week hypertrophy block and felt like death towards the end.
     
  8. Venkman

    Venkman Well-Known Member

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    I constantly feel like a bag of rocks, regardless of the volume I do. So may as well do it anyway haha. I have random periods of feeling good, but they generally don't last long. I think my body just kinda sucks at living haha.
     
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  9. Eidolon

    Eidolon Bit Fatty

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    Haha I hear you mate. As long as you're making progress, it's probably worth it, but some weeks I feel like I'm about to drown in fatigue and pain.
     
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  10. Venkman

    Venkman Well-Known Member

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    Haha, it's a common feeling for me too.

    Yeah still making progress somewhat. Upper body seems to be going okay atm, but I continually have setbacks with lower body issues unfortunately. Week 2 into program and I already may have to change it up.
     
  11. Venkman

    Venkman Well-Known Member

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    Heavy Lower

    sled drag
    hanging leg raise - 3x10

    Front Squat:
    bar
    8x40kg
    2x3 60kg
    3x80kg
    3x100kg
    1x110kg
    10x115kg
    3x125kg
    15x90kg

    Rack Pull - worked up to 10x160kg
    BB Shrug - 2x10 160kg
    GHR - 3x10

    Had some more reps in me on 115, but my quads we're tightening up too much so stopped. Traps were cooked after front squats. Felt like a decent session today.
     
  12. Venkman

    Venkman Well-Known Member

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    Upper

    Bench Press - 4x5 100kg, 10x100kg
    Pull up - 7x5 BW between warm ups on bench
    Strict Press - 4x10 57.5kg
    Tris push down - 2x20 red band

    Lower

    Squat - 5x5 100kg + 20kg chain (90s rest)
    45 hyper SG DL - 4x8 50kg
    SL Leg Press - 4x20 40kg
    GHR - 3x10

    Bodyweight creeping up without me noticing. Haven't been as active but still eating the same. Up to 102kg now. Going to need to cut at some point. Maybe later...
     
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  13. Venkman

    Venkman Well-Known Member

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    Heavy Upper

    push up - 3x10
    band pull apart - 2x25

    Axle Press:
    bar
    20x32.5kg
    10x52.5kg
    5x62.5kg
    5x72.5kg
    5x82.5kg
    5x87.5kg
    5x92.5kg (PR)
    12x67.5kg

    BB Row – 4×10 70kg (between sets of press)
    2 Board Press – 3×10 85kg
    BB Curl – 2x20 bar

    Wasn't expecting any PRs. Meals got screwed around, and by the time I did eat I completely crashed. Skipped the AMRAP after the top set, but still got some reps in. Surprisingly good session.
     
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  14. Venkman

    Venkman Well-Known Member

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    Heavy Lower

    Hanging leg raise - 3x10
    Single leg curl - 3x10 16kg

    SSB Box Squat (wide):
    bar
    8x45kg
    5x65kg
    5x85kg
    3x105kg
    3x125kg
    2x135kg
    5x145kg

    Front Squat - 5x5 100kg
    Reverse Hyper - 4x10 60kg

    Didn't know how it was going to go with box squats. Not well it turns out. Was going to go for 10 reps at 145 but the glute grabbed again. Frustrating, but at least I now know how I'll be programming the next 2 waves. Looks like I'll be doing front squats and a rack pull for my heavy days instead of back squats or box squats.
     
  15. Venkman

    Venkman Well-Known Member

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    Week 4 (deload)

    Upper


    warmup:
    WG pull downs
    Seated row
    Push ups 3x10

    Strict Press - 4x10 52.5kg
    Neutral grip chins - 5x5
    Bench Press - 2x5 100kg
    Tris pushdown (rope) - 1x15
    Rower - 1 min on, 1 min off for 5 mins

    Deload. Boring week to log. Just trying to hurt less.
     
  16. Venkman

    Venkman Well-Known Member

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    Lower

    SSB Hatfield Squat - 10x100kg
    GHR - 3x10
    45 hyper SG DL - 2x8 40kg
    SL Leg Press - 2x20 40kg

    First time doing Hatfield's. Felt good. No glute pain. Would be a solid finisher movement.
     
  17. Venkman

    Venkman Well-Known Member

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    Heavy Upper

    Incline Press - top of 5x100kg
    Strict Press - 4x6 60kg
    Supinated BB Row - 3x10 60kg

    Heavy Lower

    Rower

    Squat:
    warmup
    2x5 80kg
    3x5 100kg
    5x2 120kg

    Front Squat - 2x5 100kg
    Deadlift - 3x10 100kg
    GHR - 3x10

    Took my time on squats and tried different things with rolling and form. Sat back more with a more vertical shin and the glute issue was concentrated in a small area and became a little more sharp. Did some light rolling on it and from then on I could hardly feel it. Some progress there I suppose. First time picking anything heavy off the ground in a while. While the pain wasn't there so much, the deadlifts gave my glutes an uncomfortable pump in the injury area. Not sure if that's good or bad. Might just stick with testing these on deload days and stick to rack pulls elsewhere.
     
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  18. Venkman

    Venkman Well-Known Member

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    Week 5

    Upper


    push up - 3x10
    band pull apart - 2x25

    Bench Press - 4x5 95kg, 10x95kg
    Pull ups - 6x6 (between warm up sets of bench)
    Strict Press - 4x10 55kg
    Band tris - 2x20 red band

    Pretty easy day. Little bit of a shoulder niggle.

    Lower

    Sled drag
    Ab roll out - 3x10
    Back Squat - 5x5 105kg + 20kg chain (1.5m rest)
    45 hyper SG DL - 4x8 45kg
    SL Leg Press - 4x20 45kg
    GHR - 3x10

    Struggled getting up this morning and crashed hard this arvo. Had to put a timer on me for most exercises so I wouldn't stuff around doing a set every 10 mins. Have to concentrate on position a lot to keep the glute from grabbing. Am able to take stance out a little wider with the mobility stuff I've been doing. Quads felt shithouse, but rolled my glute medius between set 2 and 3 and half the pain disappeared during the following sets. Need to keep that in mind.
     
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  19. Venkman

    Venkman Well-Known Member

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    ME Upper

    push up - 3x10
    band pull apart - 2x25

    Strict Press:
    Bradford press
    bar
    10x40kg
    5x50kg
    5x60kg
    5x70kg
    3x75kg
    3x80kg
    3x85kg
    3x90kg
    3x95kg
    3x100kg (PR)
    10x70kg

    BB Row - 4x10 70kg (during press warm ups)
    2 board - 3x10 85kg

    Goal for today was only 95kg but that moved well so went for a PR. Lost the 3rd rep forward a bit and made the lift harder than it needed to be.

    Have to do my two heavy days back to back which isn't ideal. Will be happy with getting some good volume in if feeling a bit rough.
     
  20. Eidolon

    Eidolon Bit Fatty

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    That's nice and heavy! Isn't the bradford press a 2-in-1 deal where you press from the chest to behind your neck and then back again? I don't have the mobility to do that without knocking dents in the back of my head :(
     
  21. Venkman

    Venkman Well-Known Member

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    Haha yeah. I just do the Bradford as a warm up for shoulders with the bar. Have done it with weight but I prefer it just for that.

    The actual press movement is a standard OHP with no leg drive. The way I wrote it was a bit dumb, I'm definitely not doing a 100kg Bradford for 3 haha.
     

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