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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    Warm-up:
    Push up
    Tris push down
    Band row

    Bench Press (TM 105kg):
    Warmup
    3x75kg
    3x85kg
    8x95kg (3+)
    15x75kg (FSL)

    Axle OHP - 3x10 50kg
    Seated row (wide) - 3x10 40kg
    Band tris push down - 3x25 red band

    Was debating doing 2 board for this day but decided to see how the pec holds up. Pecs seemed fine but had a bit of an issue with scapula stability on right side.

    No Jokers because I wasn't feeling it.
     
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  3. Venkman

    Venkman Well-Known Member

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    Forgot to mention the bench was starfish on Thursday.

    Warm-up:
    Rolling
    KB swing/snatch

    Deadlift (TM 175kg):
    Warm-up
    3x122.5kg
    3x140kg
    10x157.5kg (3+) 5 reps DOH
    12x122.5kg (FSL)

    SSB Squat - 5x5 60kg
    Leg curl - 3x12 15kg

    Trained earlier than I have been since the gyms closed. Felt a bit rough at first but weight moved fine. Grip is a bit average as I'm using a power bar instead of a Texas DL bar, which is a bit thicker. That, and I have to put the bar down a bit softer in the garage.

    Didn't know what else to do after deads so tried some more squats with different foot positions and bracing. Wider felt better but not great. Maybe I'll just smash myself with more FSL deads instead next time.
     
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  4. Venkman

    Venkman Well-Known Member

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    Warm-up:
    Push ups
    Band tris push down

    OHP:
    Warm-ups
    5x50kg
    5x57.5kg
    13x65kg (5+)
    2x10 50kg (FSL)

    Bench (starfish) - 5x5 72.5kg
    Lat pull down - 4x10 40kg
    Tris push down (wide) - 3x10 25kg (5 breaths rest)

    Smashed through it quickly.
     
  5. Venkman

    Venkman Well-Known Member

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    SSB Box Squat - 10x2 60kg + orange bands and 14kg chain (45s rest)
    Power clean - 5x5 65kg
    Leg curl - 4x12 15kg

    ----------

    Bench Press:
    Warm up
    5x70kg
    5x80kg
    10x90kg (5+)
    2x10 70kg

    Axle OHP - 4x10 50kg
    Seated row (wide) - 4x10 40kg
    Band Tris - 3x25 red band
     
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  6. Venkman

    Venkman Well-Known Member

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    Warm-up:
    Rolling
    KB swing/snatch

    Deadlift (TM 175kg):
    Warm-up
    5x115kg
    5x132.5kg
    12x150 (5+) DOH
    15x115kg (FSL)

    Leg curl - 3x15 15kg
    Leg ext. - 2x25 20kg

    Felt like I was hit by a truck last night, slept like a log, and still felt rough this morning. Wasn't super keen to train. Weight moved fine and grip was strong, but I felt dead after deadlifts.
     
  7. Venkman

    Venkman Well-Known Member

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    Week 3

    Warm-up:
    Push ups
    Band tris push down
    Band row

    OHP:
    Warm-ups
    5x57.5kg
    3x65kg
    8x72.5kg (1+)
    2x10 57.5kg (FSL)

    Bench (starfish) - 5x5 75kg
    Lat pull down - 5x10 40kg
    Tris push down (wide) - 3x15 25kg (5 breaths rest)
     
  8. Venkman

    Venkman Well-Known Member

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    SSB Box Squat - 10x2 60kg + orange bands and 28kg chain (45s rest)
    Power clean - 5x5 70kg
    Band row - 3x12 orange band
    Leg curl - 3x12 15kg

    Actually felt keen to train today. Hopefully that feeling sticks around.
     
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  9. Venkman

    Venkman Well-Known Member

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    Bench Press (TM 105kg):
    Warmup
    5x80kg
    3x90kg
    8x100kg (1+)
    2x10 80kg (FSL)

    Axle OHP - 5x10 50kg
    Seated row (wide) - 5x10 40kg
    Band tris push down - 3x25 red band

    Felt a bit better than expected given the lack of benching until this program started.
    Thinking I'll save Jokers for the second wave of the 6 week block.
     
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  10. Venkman

    Venkman Well-Known Member

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    Warm-up:
    Rolling
    KB swing/snatch

    Deadlift (TM 175kg):
    Warm-up
    5x132.5kg
    3x150kg
    8x167.5 (1+) (5 DOH)
    2x5 132.5kg (FSL)

    Leg curl - 3x15 20kg
    Leg ext. - 2x25 20kg

    Mentally feeling on point and keen to lift some shit, but body was groggy and not keen. Grip felt pretty decent, at least way better than it has on this bar.

    Right lat feels a bit off. Need to get stuck into that and possibly drop some volume off them.

    Still trying to gauge what I can get away with while not crashing before a deload. Being sensible for once. What's wrong with me?
     
  11. Venkman

    Venkman Well-Known Member

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    Week 4

    OHP:
    Warm-ups
    3x55kg
    3x62.5kg
    12x70kg (3+)
    17x55kg (FSL)

    Bench (starfish) - 5x5 75kg
    Lat pull down - 3x10 25kg
    Tris push down (narrow) - 3x15 25kg

    Lats still a bit off so made pull downs really light. Press felt pretty decent.
     
  12. Venkman

    Venkman Well-Known Member

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    SSB Box Squat - 10x2 65kg + orange bands (45s rest)
    Band row - 3x12 orange band

    Wrecked from work. Skipped power cleans.
     
  13. Venkman

    Venkman Well-Known Member

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    Bench Press:
    Warm up
    3x77.5kg
    3x87.5kg
    8x97.5kg (3+)
    2x10 77.5kg

    Axle OHP - 3x10 52.5kg
    Seated row (wide) - 3x10 45kg
    Band Tris - 3x25 red band

    Work has been more physically demanding, so felt pretty tired. Won't be surprised if I end up just doing the main exercise a few times over the next few weeks.
     
  14. Venkman

    Venkman Well-Known Member

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    Warm-up:
    Rolling
    KB swing/snatch

    Deadlift (TM 175kg):
    Warm-up
    3x127.5kg
    3x145kg
    10x162.5 (3+) (8 DOH)
    2x5 127.5kg (FSL)

    Leg curl - 3x15 20kg

    Only planned on doing the 3 rep minimum, but felt alright so knocked out 10. Felt pretty smashed over the weekend.

    Week 5

    OHP:
    Warm-ups
    5x52.5kg
    5x60kg
    12x67.5kg (5+)
    2x10 52.5kg (FSL)

    Bench (starfish) - 5x5 77.5kg
    Lat pull down - 3x10 45kg
    Tris push down (narrow) - 3x15 25kg

    Meant to do 13 on OHP, but brain farted. 1 rep won't make a difference anyway. Lats are a bit rough from deads.
     
  15. Venkman

    Venkman Well-Known Member

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    SSB Box Squat - 10x2 65kg + orange bands and 14kg chain (45s rest)
    Power clean - 5x5 67.5kg
    Band row - 3x20 orange band
    Leg curl - 3x15 20kg
     
  16. Venkman

    Venkman Well-Known Member

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    Bench Press:
    Warm up
    5x70kg
    5x82.5kg
    10x92.5kg (5+)
    5x105kg (Joker)
    2x10 70kg

    Axle OHP - 4x10 52.5kg
    Seated row (wide) - 4x10 45kg
    Tris push down w/ straps - 3x10 15kg

    Movements felt good, but just didn't feel very strong. Looks like I'll get to do the last deadlift session at the gym next weekend before a deload.
     
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  17. Venkman

    Venkman Well-Known Member

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    Warm-up:
    Rolling
    KB swing/snatch

    Deadlift (TM 180kg):
    Warm-up
    5x117.5kg
    5x135kg
    12x155 (5+) (DOH)
    3x5 117.5kg (FSL)

    Leg curl - 3x15 20kg
    Leg ext. - 3x20 30kg

    Wrote the wrong TM on the last deadlift day but can't edit it.
     
    Last edited: Jun 7, 2020
  18. Venkman

    Venkman Well-Known Member

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    Week 6

    OHP:
    Warm-ups
    5x60kg
    3x67.5kg
    8x75kg (1+)
    2x10 60kg (FSL)

    Bench (starfish) - 5x5 80kg
    Lat pull down - 3x10 45kg
    Tris push down (narrow) - 3x15 25kg
     
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  19. Venkman

    Venkman Well-Known Member

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    SSB Box Squat - 11x2 65kg + orange bands and 27kg chain (45s rest)
    Power clean - 3x5 70kg

    Wasn't keen but squats felt pretty good. Buggered up the bar weight and only did 60kg the first 3 sets. Added an extra set of 65 at the end. Also fucked up power clean weight somehow but didn't realise until later on. Might redo same weight on those next wave seeing as I missed week 4 too.
     
  20. Venkman

    Venkman Well-Known Member

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    Bench Press:
    Warm up
    5x82.5kg
    3x92.5kg
    5x102.5kg (1+)
    10x82.5kg

    Axle OHP - 5x10 52.5kg
    Seated row (wide) - 3x10 45kg
    Band Tris - 2x30 red band

    Wasn't keen but got it done. Busy day.
     
  21. Venkman

    Venkman Well-Known Member

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    Deadlift (TM 180kg):
    Warm-up
    5x135kg
    3x155kg
    10x172.5 (1+) (8 DOH)
    3x5 135kg (FSL)

    Leg ext - 3x20 50kg
    Hanging leg curl - 3x5
    DB curl - 3x10 12.5kg

    Back on the deadlift bar. Definitely got a few kgs out of it on grip. Stronger day, but don't know if that's purely the bar or multiple factors.

    Deload now. Good timing because I'll have a busy week and will need it.
     
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