Venkman's Strongman/Strength Log

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

  1. Tommy74

    Tommy74 New Member

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    U reckon that sumo deadlift will get u to where u wanna go?
     
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  3. Venkman

    Venkman Well-Known Member

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    @Eidolon check in ya bastard. People are worried you've gone anno.

    Haha yeah. Once the gear left the forum everyone left.
     
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  4. Venkman

    Venkman Well-Known Member

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    That post was from forever ago, so I guess it didn't help haha
     
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  5. Venkman

    Venkman Well-Known Member

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    Last week I missed Thursday's training. Was still feeling pretty crap and not back to normal. Finally got a decent sleep on Saturday and Sunday night.

    Saturday was a mix of a session, but not really worth logging the accessory stuff. Main exercises were

    Deadlift (all DOH still)
    4x5 120kg
    2x140kg
    2x160kg
    2x180kg
    5x180kg

    OHP:
    5s to 80kg
    3x2 85kg

    Felt alright considering the past couple weeks. Just feel in a rut with training at the moment and am forcing the sessions. Just riding out the last couple weeks then I'll have to decide on a goal for the next program. Not expecting any PRs on this one anymore.
     
  6. Venkman

    Venkman Well-Known Member

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    Week 10

    Upper

    Bench (paused. starfish) - 4x10 85kg
    OHP - 3x10 62.5kg
    Pull up - 2x5
    Band Tris - red band

    Dropped the pull ups seeing as I did some pull downs on Saturday which are still feeling rough.
     
  7. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Bit of a shame, haven't we got any natty trainers.
    Oh well i'm still keeping my log here.
     
  8. Venkman

    Venkman Well-Known Member

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    Gave up on the last couple weeks of the program. Feeling fairly weak. Things just didn't go right again in the last 3 weeks.

    Decided to run a conjugate program again. Wrote up a pool of exercises/variations. No particular goal in mind other than to train with some enjoyment. Will need to test out some lower body stuff and see if I even can do a max effort lift for that. Probably have to be a partial of some kind. DE lower most likely pulls of some kind.

    Quick workout today.

    ME Upper


    Bench (+13kg band) - worked up to 115kg bar weight single
    Bench - 3x5 100kg
    KB row - 3x10 24kg
    Tris push down (straight bar) - 3x10 20kg

    Havent done any heavy bench for a while so that's pretty weak compared to what it once was.
     
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  9. Venkman

    Venkman Well-Known Member

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    ME Lower

    Hanging leg raises - 3x10
    Block Pull - worked up to 2x220kg
    SSB Box Squat - 2x5 100kg
    Reverse hyper - 3x12 100kg
    Leg curl (tempo)- 3x10 32kg
    Pronated EZ curl - 3x15 23kg

    Went way better than I expected. Feeling beat up now, but was nice to hold some weight in my hands again. Been a long time since even trying anything over 200. Glute was a bit off at the start, so brought stance in and seemed to fix it. Put a lot more emphasis on lower back though.

    SSB Box squats were a test to see if I can do them. Feels okay so far, but I'll wait til tomorrow before deciding if they get added back in. Would be cool to add them even just for DE day.
     
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  10. Venkman

    Venkman Well-Known Member

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    DE Upper

    DE Bench (starfish) - 9x3 60kg + 13kg bands & 10kg chain
    OHP - 4x10 50kg
    Pull up - 3x5
    Tris pushdown (straight bar) - 3x10 20kg

    Lats felt a bit horrible so didn't do the rest of the pull ups.

    DE Lower

    DE Deadlift
    4x2 100kg + 20kg chain
    4x2 100kg + 40kg chain

    SSB Good Morning - 4x8 50kg
    GHR - 3x10 tempo reps
    Leg ext. - 3x10 50kg tempo reps
    Ab roll out - 3x10
    Hammer curl - 3x10 17.5kg

    Lats still feeling beat up but session felt good. Still got adductor DOMS from box squats Saturday. Can't believe how much they wrecked them.
     
  11. blindbodybuilder

    blindbodybuilder Well-Known Member

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    Sorry to ask a dumb question man, but what does SSB stand for, I've wondered for ages but didn't want to ask a stupid question.
     
  12. Venkman

    Venkman Well-Known Member

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    Haha not a dumb question. I'm just lazy and don't want to write Safety Squat Bar each time. It's much more comfortable using that than a standard barbell. I put my hands out on the camber when doing those too, instead of the handles.

    Actually I just noticed I didn't write seated on those. I mainly do them seated now because of my glute being a dickhead. Still get solid back work in with it seated.

    And forgot to put the times of the rest periods on DE work which was 45s. I'm hopeless haha.
     
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  13. Venkman

    Venkman Well-Known Member

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    ME Upper

    Bench - up to 2x125kg
    CG bench (starfish. paused) - 3x5 100kg
    KB row - 3x12 24kg
    Band tris - 3x20 red band

    Felt really tired. Didn't do any OHP because my triceps is feeling a bit aids.

    ME Lower

    SSB Box Squat - up to 2x140kg + 20kg chain
    Deficit DL (3 mats) - 3x5 125kg
    Reverse hyper - 3x20 50kg
    Leg curl - 3x10 32kg tempo
    DB Bicep curl - 3x10 15kg
    Hanging leg raise - 3x10

    Don't think I'll keep box squats in on an ME day unless it's as the second exercise. Quad pain is back again. Felt alright at the time but woke up a bit tender. Weight still moved okay but my form wasn't where I wanted it and still feeling tired.
     
  14. Venkman

    Venkman Well-Known Member

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    Upper/Lower

    Ab roll out - 3x10

    Deadlift (short rests):
    20x60kg
    15x80kg
    12x100kg
    8x120kg

    OHP - 4x10 50kg
    Leg curl - 3x10
    Lat pull down - 3x12
    Tris push down x 10

    Was away over the weekend so squished a couple sessions together. Was feeling tired, didn't get much sleep. Worked in on deads with a friend which is why it isn't DE. Still managed to get glute DOMS from deads, but not in the injured area. Some success.
     
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  15. Venkman

    Venkman Well-Known Member

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    ME Upper

    OHP
    workedup to 3x80kg
    12x60kg

    Incline Press - 3x5 90kg
    Supinated BB Row - 3x12 60kg
    Band tris

    Felt heavy and crap.

    ME Lower

    Hanging leg raises - 3x10
    Deadlift (off 2 mats) - up to 2x200kg
    Deficit deadlift - 3x5 160kg + set of 15 shrugs on last set
    Reverse hyper - 3x15 100kg
    Leg ext. - 3x20 43kg
    Hammer curl - 2x12 17.5kg

    Not too bad of a day. Had maybe 210 on deadlift. Anything above ground height sucks nuts for me usually, plus I haven't been back pulling heavy for long. Glutes and hamstring felt, dare I say, good. Quads felt a bit off on deficit, but things are moving along.
     
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  16. Venkman

    Venkman Well-Known Member

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    DE Upper

    DE Bench + 22kg band (45s rest)
    3x3 65kg wide
    3x3 65kg normal
    2x3 65kg CG, 12x65kg

    Axle OHP - 4x10 52kg
    Lat Pulldown - 3x15 40kg
    Tris push down - 3x20 15kg straight bar

    Wanted to do pullups but I'm getting pain back when doing those. Only really started since I've been doing deads again.
     
  17. Venkman

    Venkman Well-Known Member

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    DE Lower

    Ab roll out - 3x12
    Hang power clean - 10x2 80kg (60s rest)
    Seated SSB GM - 4x8 55kg
    45 Hyper - 3x20 BW
    Leg ext. - 3x20 42kg
    EZ bar curl (forearm) - 3x15 22kg

    Alright day. Glute felt funny on seated GM for a few reps but seemed to go away. Quads still feeling a bit rough in general.
     

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