[Khanage]

(Original post by redbuthotter)
Strong performance at the end xyz

these all TSR'ers?

[redbuthotter]

More or less. Theres a group pic in mbs and SMeds log somewhere.

(Original post by Khanage)
these all TSR'ers?

[SMed]

(Original post by Khanage)
these all TSR'ers?

IMG_9282 by SMed08, on Flickr


IMG_9289 by SMed08, on Flickr


IMG_9341 by SMed08, on Flickr


IMG_9316 by SMed08, on Flickr


IMG_9337 by SMed08, on Flickr


IMG_9361 by SMed08, on Flickr


IMG_9268 by SMed08, on Flickr

[GQ.]

Mikey thought you do low bar? You seem to be doing high bar in your pics.

Lol at Usama looking hard.

[Michael XYZ]

(Original post by GQ.)
Mikey thought you do low bar? You seem to be doing high bar in your pics.

Lol at Usama looking hard.

Usama is only looking hard because he wants to fold his arms so his biceps show better.

Yes I do low bar but this was an ME Squat and you do variations of the lift and rarely the competition lift so I decided to do some Oly/high bars squatting.

[Michael XYZ]

DE Squat/Deadlift

Squat
100kg - 10x2

Deadlift
120kg - 4x1
125kg - 4x1

Hack Squat
60kg - 1x8
80kg - 3x6
40kg - 1x12

Lying Leg Curl
70 - 3x12

Cable Abs
8 - 3x15

Hanging Leg Raises
BW - 1x8

Grip Work



Not a great session today. As I'm at a different gym I couldn't really do box jumps. I think they help massively with getting me ready to be explosive and warm me up well for that. So not doing them meant I wasn't feeling as good as I should have been on them. My left knee was feeling a little bit of pain and my left quad also was feeling a bit odd/some pain. Decided to only do 10 sets instead of the 15 I would have done.

Deadlifts were good on the other hand. Increased weight to 125kg and was still very fast - I'm very happy with my speed on them. Also tried hack squat. Felt ****ing odd and 80kg was not easy at all - expected to rock up and do like 4 plates like leg press easily. I'm not sure whether all hack squats are like this or just this machine. It just felt odd - knees came too far forward because the platform to put your feet on was rather small I think. Then did some lying leg curls and abs. Grip work was just using the gripper machine and holding onto a barbell with one hand.

[RawJoh1]

By hack squat I assume you mean hack squat machine, like so:


If so, the few I've tried have always been A LOT harder than leg press.

[Michael XYZ]

Yes. Don't get me wrong, I don't mean I should do a lot more weight. Just don't know if it's meant to feel kinda awkward (as in all of them do) or specifically the one I used.

I just thought I'd like it a lot and I don't really. Sad face. But it's okay not really gonna use it again for ages.

[Michael XYZ]

DE Bench

Incline Plyo Pushups

Bench
65kg - 15x3

DB Incline
28.5kg - 1x7 (lolwut?)
18(?)kg - 3x15

Chest Supported Row
60kg - 3x12

Hammer Strength High Rows
40kg - 1x20, 1x15

DB Extensions
10kg - 1x12, 1x10, 1x8

EZ Curls
30kg - 3x8

Face Pulls
2x?

Shoulder/Pec Prehab


Decent speed bench but I'm at my old gym and it's a bit of a different feel with different bars and bench so kinda thrown me off a little. Not bad if you take those into account though.

Rest was okay. Not much to say really. Incline was a bit odd - I did like 28.5kg or 29kg and I could only get 7 reps. I think the incline was just quite a bit more steeper and DBs bit heavier but, yes, that's quite odd. Used what I think is 18-20kg for 3x15 after just because I didn't want to do heavy.

Chest supported rows weren't bad. Tried use some other Hammer Strength things like incline etc. but they felt awkward so I didn't do it.

[Michael XYZ]

ME Squat/Deadlift

Box Jumps

1 block (~2") deadlift
190kg - 1x3 PR

Front Squat
90kg - 6x3

Lying Leg Curl
7 - 3x12

Leg Extensions
65 - 3x12

Back Raises
10kg - 2x10

Situps
10kg - 1x12, 1x8



Pretty pleased with 190x3. Wasn't extremely difficult and COULD have possibly tried another rep and tried grinding it out for a minute but I think it's better to save a little than have a high risk of failing. Then did some front squats. Limiting factor very much keeping my arms up. Didn't really want to do high reps so I did triples but 6 sets instead. Not hard but decent in that I kept the form FAIRLY well so I hope that helps rather than make it look ugly as **** but get it.

Then just some machine crap, back raises and abs. Just trying to slowly raise the weights on those.

[Becca]

Not much point doing FS for more than triples IMO unless very light or going for some sort of rep record.

[Michael XYZ]

(Original post by Becca)
Not much point doing FS for more than triples IMO unless very light or going for some sort of rep record.

Probably but the phase I'm in calls for high rep work and I have done 80kg for 4x10 which was brutal but more like what I should have done. Mix of me being lazy and also didn't feel like having the worst form on them just to get more reps. This was still somewhat challenging.

[Michael XYZ]

ME Bench

Medium-Grip Bench
102.5kg - 1x3 PR

OHP
47.5kg - 2x7
55kg - 2x3

Wide Pull-ups (strict)
BW - 3x6, 2x5

Medium-Grip Floor Pin Press
90kg - 1x7
80kg - 2x10

DB Reverse Flyes
6kg - 3x15

Tricep Bar Curls
20kg - 1x12, 2x10

Shoulder/Pec Prehab


Not displeased with 102.5x3 but I really was hoping to hit that 4th rep. My form kinda crumbled though and it's something that I really need to improve. Find it hard to keep it all tight for 3+ reps. OHP was quite nice. Hopefully they increase quite quickly but we'll see. Just did some more volume (kinda) and then hit some heavy triples.

Pull-ups felt good. Was going to do dips but decided not to as shoulders didn't feel 100% so I did some floor pin pressing instead. Was quite good. Should try do more of this to really push my triceps instead of smaller extension movements.

[redbuthotter]

How often u gonna use slingshot (say as a ratio to raw).

[Michael XYZ]

(Original post by redbuthotter)
How often u gonna use slingshot (say as a ratio to raw).

Probably every other week but it depends how I feel and if I want to overload or underload. I think underloading is better in this phase but will still use it now and then.

[redbuthotter]

Went raw today and had a lot more pop in the mid - upper range compared to before.

[Michael XYZ]

I may - rarely - also use it for speed work.

However I don't want to compromise bottom end work which is why I think it helps but I don't want to use it too often.

[redbuthotter]

Same for now gonna use it 1:1 and see how it goes.

[SMed]

**** you both for not bringing it to Genesis.

[redbuthotter]

lol sorry. Just buy one man, I guarantee you will not regret it. Do you have any bench videos? It tends to help wider grip/elbows up benchers more than heavily tucked close grippers.

(Original post by SMed)
**** you both for not bringing it to Genesis.