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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    Lower

    Warm-up:
    Fuck all

    High bar squat - 20x110kg
    Hang power clean - 4x5 70kg
    SSB good morning - 3x10 40kg

    Didn't train yesterday because I was knackered and hadn't eaten all day. Fucked again today but at least had 10 mins to eat a burger. Just trained at home so did GMs instead of 45 hypers. No ab work because I forgot, and tbh, probably wouldn't have bothered anyway.

    Will eat a bit more tonight to try and recover a bit for tomorrow's session.
     
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  3. Venkman

    Venkman Well-Known Member

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    Upper

    Warm-up:
    Push ups - 3x10
    Band pull apart - 3x25
    90/90 sit

    Axle OHP:
    bar
    10x32.5kg
    5x52.5kg
    5x62.5kg
    5x73kg
    5x77.5kg
    5x82.5kg
    5x85kg

    Incline Bench (rest pause/12 breaths) - 70kg x 15,8,8
    BB Row (1min AMRAP) - 46x60kg
    Dips - 2x20 BW

    Felt better than I expected after the last couple days and waking up early again this morning. Skipped curls, ulnas are hurting a lot. Even felt it on rows.
     
  4. Venkman

    Venkman Well-Known Member

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    Lower

    Warm-up:
    Pec Dec (right side)
    Single leg ext - 25x36kg
    Single leg curl - 2x10 20kg
    Standing calf raise - 2x20 25kg

    Hanging leg raise - 3x10
    SSB squat - 3x115,125,135,140
    Snatch grip deadlifts - 3x10 90kg
    Walking DB Lunges - 2x32m 10kg DBs
    GHR (neck harness + 5kg/rest pause 12 breaths) - 25,15,12

    Not the usual training time but went alright. Quads still a bit average, but have a deload next week.
     
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  5. Venkman

    Venkman Well-Known Member

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    Week 5

    Upper

    Warm-up:
    Push ups - 3x10
    Band pull apart - 3x25
    90/90 sit

    Med grip bench w/ pause - 4x8 75kg
    OHP (rest pause/12 breaths) - 55kg x 23,10,6
    Pull ups (rest pause/12 breaths) - BW x 11,5,6
    Band tris push downs - red band x 30, 20

    Didn't bother logging the deload because it was pretty damn boring anyway. Took it really easy. Quads still not great, not sure how it will go on Tuesday.

    Trained today because I won't have time tomorrow. Not a bad session. Few extra reps on OHP.
     
  6. Venkman

    Venkman Well-Known Member

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    Lower

    Warm-up:
    Single leg ext - 25x30kg
    Single leg bridges - 20 each leg (rehab stuff)
    Seated calf raise - 2x20 25kg

    High bar squat - 25x110kg
    Hang power clean - 3x5 75kg
    45 degree hyper (rest pause/12 breaths) - barbell on back x 15,10,8
    Bicep curl (rest pause/12 breaths) - 16x15kg, 11x12.5kg, 11x10kg

    Quads didn't feel good, but I'm an idiot so did extra reps. Physio tomorrow, so hopefully start working on them.
     
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  7. hardcore

    hardcore Well-Known Member AGJ Supporter

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    How are you feeling strength wise? Did you up your calories
     
  8. Venkman

    Venkman Well-Known Member

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    Not very strong on lower days because I can't do what I want. Kind of don't want to think about what my maxes would be at the moment haha. Deadlift numbers would be depressing now.

    Upper days aren't too bad. Trying to bring OHP strength back up to where it was before cut and triceps injury. I think I should get fairly close over the next 8 weeks.

    Just have to remind myself this is more of a hypertrophy focused program than strength.

    Yeah I have increased calories a bit. Not too much. Enough to recover. Trying not to go full fatty til I can push strength again haha.
     
  9. hardcore

    hardcore Well-Known Member AGJ Supporter

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    Full fatty lol
     
  10. Venkman

    Venkman Well-Known Member

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    Upper

    Warm-up:
    Push ups - 3x10
    Band pull apart - 3x25
    Banded crab walk

    OHP:
    bar
    20x40kg
    5x50kg
    5x60kg
    5x70kg
    3x75kg
    3x80kg
    3x85kg
    3x90kg

    Axle Bench (rest pause/12 breaths) - 95kg x 10,7,9
    BB Row (1min AMRAP) - 40x65kg
    Dips - 2x20 BW
    Axle reverse curl (rest pause/12 breaths) - 19kg x 20,12,8

    I think I got the reps right on bench and curls. I need to start writing things down when I do them. Would have been happy with 87.5 on OHP today, so was good getting 90kg. Still 10kg away from where I was, but inching closer each week.

    Body weight sitting around 95kgish now.
     
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  11. Venkman

    Venkman Well-Known Member

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    Lower

    Warm-up:
    Single leg ext - 25x30kg
    Single leg bridges - 20 each leg (rehab stuff)
    Standing calf raise - 2x20 25kg

    Hanging leg raise - 3x10
    Front Squat - 3x3 110kg, 3x120kg
    Snatch grip deadlifts - 3x10 95kg
    Walking DB lunge - 2x32m 10kg
    GHR - 50 x BW

    Fronts weren't too bad. Felt a bit heavier than I'd like, but moved fine. Glute felt good on deads for the most part. Lunges sucked as always. Was meant to do rest pause on GHR but decided on an AMRAP set instead. Got about 20 more than I expected.
     
  12. Venkman

    Venkman Well-Known Member

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    Week 6

    Upper


    Warm-up:
    Push ups - 3x10
    Band pull apart - 3x25
    90/90 sit

    Med grip bench w/ pause - 4x10 75kg
    OHP (rest pause/12 breaths) - 57.5kg x 21,9 (failed 10),4
    Supinated chin ups (rest pause/12 breaths) - BW x 11,7,4
    Band tris push downs - red band x 30, 20

    OHP strength dropped off hard. Probably hadn't eaten enough or hydrated enough. Need to make sure that's on point if I'm going to train the day after Lower.
     
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  13. Venkman

    Venkman Well-Known Member

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    Lower

    Warm-up:
    Single leg ext - 25x30kg
    Single leg bridges - 20 each leg (rehab stuff)
    Seated calf raise - 2x20 25kg

    Ab roll out - 3x10
    High bar squat - 21x115kg
    Leg Press (rest pause/12 breaths - 120kg x 40,25,20
    Reverse hyper - 3x15 100kg
    EZ Curl (rest pause/12 breaths) - 32.5kg x 20,10,8

    Felt pretty decent going into today. Quads a bit average warming up but weren't too bad on the work set. Did an extra rep because I lost count and figured I may as well do one more.
     
  14. Venkman

    Venkman Well-Known Member

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    Upper

    Warm-up:
    Push ups - 3x10
    Band pull apart - 3x25
    90/90 sit

    2 Board - worked up to 3x115kg, 120kg, 125kg, 130kg
    Dips - 15kg x 20,12,10 (I think)
    BB Row (1min AMRAP) - 40x65kg
    BB reverse curl - 25,15,10

    2 board felt good, much better than in the last wave. Bit more weight on dips. Rows felt rough and same reps as last week. My lats feel smashed from Tuesday (reverse hyper I guess?), and I did the rows after dips instead of before.
     
  15. Venkman

    Venkman Well-Known Member

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    Lower

    Low bar squat - 3x110kg, 3x120kg, 3x130kg, 3x130kg
    Snatch grip DL - 3x10 100kg
    DB walking lunge - 2x32m 10kg
    Incline GHR (rest pause/12 breaths) - 21, 10, 8 I think

    Quads weren't feeling the best. Bench with leg drive seems to be a major culprit in making them worse. Might need to only star fish bench.

    Incline GHR was brutal. Definitely do more of those.
     
  16. Venkman

    Venkman Well-Known Member

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    Upper

    Warm-up:
    Push ups - 3x10
    Band pull apart - 3x25
    90/90 sit

    Med grip bench w/ pause - 4x10 75kg
    OHP (rest pause/12 breaths) - 60kg x 21, 8, 6 ?
    Supinated chin ups (rest pause/12 breaths) - BW x 12
    Band tris push downs - red band x 30

    I think I should start doing more of a drop set on my RP OHP stuff from now on. Won't be able to get as many reps in as it gets heavier.

    Lower

    Warm-up:
    Single leg ext - 25x30kg
    Single leg bridges - 20 each leg (rehab stuff)
    Seated calf raise - 2x20 25kg

    Ab roll out - 3x10
    High bar squat - 21x120kg
    Hang power clean - 4x5 75kg
    45 degree hyper (rest pause/12 breaths) - barbell on back x 18, 10, 8 ?
    Hammer curl (rest pause/12 breaths) - 15kg x 20, 12.5kg x 15, 10kg x 8 ?

    Upper


    Axle OHP:
    bar
    10x32.5kg
    10x52.5kg
    5x62.5kg
    3x72.5kg
    3x77.5kg
    3x82.5kg
    3x87.5kg
    3x92.5kg

    Incline Bench (rest pause/12 breaths) - 75kg x 16,8,8
    BB Row (1min AMRAP) - 41x65kg
    Dips - 2x20 BW
    BB reverse curl (rest pause/12 breaths) - 30kgx16, 10, 6

    Feeling fried. Brain and body needs a break, but I haven't been allowing it. Just gotta get through the week then I've got a deload.
     
  17. Venkman

    Venkman Well-Known Member

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    So, halfway through deload my neck spasm issue decided to come back. Didn't end up hanging around too long luckily, but last Thursday I got sick as a dog and haven't trained since then. Still feel like a bag of crap, from both the cold and sitting around so much. Did one light set of 10 on bench today and that was enough. Hope I can do something by Saturday.

    I don't think there's too much point finishing the last 3 weeks of the program at this point. I'll draw up a new plan of something once I know what I want to do, and what I can do. Squats are probably out again.
     
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  18. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Mate seems you just can't win at the moment, hope things get back on track for you.
     
  19. Venkman

    Venkman Well-Known Member

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    Thanks man. Been a bit rough lately haha.

    Only did a half session on Monday and Tuesday. Still have that cold lingering a bit. My glute has been feeling alright lately so gave deadlifts a go today. Extremely surprised at how good it felt. Did 5s up to 170kg, then a single at 190kg. All double overhand. Again, surprised my grip held in there. Mate told me to stop there, which was a good idea haha. Still need to see how I pull up tomorrow.

    Gave some light stones a go, they also went okay. I think farmers might be alright too, so I'll write them into the next program.

    Probably try a couple more different exercises next week then start the program the week after.
     
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  20. Venkman

    Venkman Well-Known Member

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    Lower

    Hang power clean - worked up to 1x100kg
    Farmers walk - 2x32m 67.5kg
    Reverse hyper - 3x15 100kg
    Bicep curls - 15x17.5kg, 8x15kg, 12x12.5kg

    I think I'm on the mend now. Felt pretty good today once I got into it. Seems like I can add farmers in again, but I'll try to be sensible about it.
     
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  21. blindbodybuilder

    blindbodybuilder Well-Known Member

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    100kg hang power cleans, that's the definition of power.

    I would be very happy if I could get 100kg up with a standard power clean.
     

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