XYZ's log
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I think 5x5 or something still helps hypertrophy. In the end my main goal is strength but you want size for that too.
It's probably harder, overall, to maintain good form for high reps. At least the way I do it - not some bro press where you just lay down and squeeze the muscle blah blah. That's easy.
As I said, I'd have to think about rep range. Maybe alternate that too!
It's probably harder, overall, to maintain good form for high reps. At least the way I do it - not some bro press where you just lay down and squeeze the muscle blah blah. That's easy.
As I said, I'd have to think about rep range. Maybe alternate that too!
you're such a powerlifter
Original post by Michael XYZ
It's probably harder, overall, to maintain good form for high reps. At least the way I do it - not some bro press where you just lay down and squeeze the muscle blah blah. That's easy.
Is it? I see BBers doing 10+ reps with 3 plates sometimes in my gym. Doesn't seem easy to me. Being all about maximal muscle stimulation seems to me to be just as difficult (but different) to being about shifting maximal weight over a defined movement.
Original post by RawJoh1
Is it? I see BBers doing 10+ reps with 3 plates sometimes in my gym. Doesn't seem easy to me. Being all about maximal muscle stimulation seems to me to be just as difficult (but different) to being about shifting maximal weight over a defined movement.
I didn't exactly mean proper lifters with "bro press". Me saying that is the kind of typical guy who benches 100kg for a few reps (maybe!) and is doing like 70kg and he just lies down and that's it. No setup etc.
I think it's good for a single which is why something like 5x5 MIGHT be better; it means it's still heavy enough to then help me stay tight for those 5 reps. If I can do that then I should be able to do well with doubles and triples and then that's all that matters.
It's not exactly negative - just laughing at it.
It's not exactly negative - just laughing at it.
DE Bench
Bench
65kg - 15x3
DB Bench
30kg - 1x16, 1x14
DB Press
20kg - 1x10, 1x8
DB Extensions
10kg - 1x8, 2x6 (seriously... what?)
Pull-ups
BW - 1x7, 1x6
Chin-ups
BW - 1x6, 1x5
Seated Row
8 - 2x13
Face Pulls
3x10
Curls
4x?
I'm back baby! Quite a bit weaker, especially on accessory work because I haven't done a lot of these in a while. DB extensions, even though only 10kg, were damn hard! It seems far too weak for me to be failing at that but I did.
Bench was okay. Speed wasn't great but I was focused more on technique. I think I have a very hard time keeping my shoulders back with a closer-grip. When I went pinkies on the ring it was fine and I could maintain it. To me that suggests it may be better if I stick with wide for pressing. Although wide puts more stress on shoulders so does going closer and pushing your shoulders forward so... I don't know. Obviously working on mobility. Did like 10 minute mob stuff beforehand.
Plan is to hit 2 sets of flat and 2 sets of shoulder press with dumbbell work. I like it. One max effort bench I plan to go heavy on the OHP and that should help slowly build my OHP strength.
Bench
65kg - 15x3
DB Bench
30kg - 1x16, 1x14
DB Press
20kg - 1x10, 1x8
DB Extensions
10kg - 1x8, 2x6 (seriously... what?)
Pull-ups
BW - 1x7, 1x6
Chin-ups
BW - 1x6, 1x5
Seated Row
8 - 2x13
Face Pulls
3x10
Curls
4x?
I'm back baby! Quite a bit weaker, especially on accessory work because I haven't done a lot of these in a while. DB extensions, even though only 10kg, were damn hard! It seems far too weak for me to be failing at that but I did.
Bench was okay. Speed wasn't great but I was focused more on technique. I think I have a very hard time keeping my shoulders back with a closer-grip. When I went pinkies on the ring it was fine and I could maintain it. To me that suggests it may be better if I stick with wide for pressing. Although wide puts more stress on shoulders so does going closer and pushing your shoulders forward so... I don't know. Obviously working on mobility. Did like 10 minute mob stuff beforehand.
Plan is to hit 2 sets of flat and 2 sets of shoulder press with dumbbell work. I like it. One max effort bench I plan to go heavy on the OHP and that should help slowly build my OHP strength.
ME Squat/Deadlift
Block Pull (*)
180kg - 1x5
Oly Squat
100kg - 3x10
Lying Leg Curl
8 - 1x9, 1x8, 1x6
Leg Extension superset w/ Sit-ups
55 - 3x12 // 5kg - 1x12, 2x10
(*) Got two yoga mats and folded them and put the bar on top of that. I'm not sure, maybe 3" off the ground? 180x5 is a bit meh really but my deadlift has dropped off since I stopped training properly. I think speed pulls are key to my deadlift so hopefully should recover once I start doing them.
Rest was okay. Oly squats weren't really hard but 3x10 is just killing when it's so hot and after heavy deadlifts. The heat was really ****ing annoying... then did some leg curls, extensions and sit-ups. All fairly okay I suppose. Nearly felt a cramp in my abs from the sit-ups but persevered thinking about Rocky doing sit-ups.
Block Pull (*)
180kg - 1x5
Oly Squat
100kg - 3x10
Lying Leg Curl
8 - 1x9, 1x8, 1x6
Leg Extension superset w/ Sit-ups
55 - 3x12 // 5kg - 1x12, 2x10
(*) Got two yoga mats and folded them and put the bar on top of that. I'm not sure, maybe 3" off the ground? 180x5 is a bit meh really but my deadlift has dropped off since I stopped training properly. I think speed pulls are key to my deadlift so hopefully should recover once I start doing them.
Rest was okay. Oly squats weren't really hard but 3x10 is just killing when it's so hot and after heavy deadlifts. The heat was really ****ing annoying... then did some leg curls, extensions and sit-ups. All fairly okay I suppose. Nearly felt a cramp in my abs from the sit-ups but persevered thinking about Rocky doing sit-ups.
It's okay but I've definitely lost some pulling strength.
Gym is getting ridiculous though. Even with using the mats and dropping it it's an issue. So essentially they're telling me I can't deadlift heavy because of course I'm not going to drop it lightly...
They bought these purple foam blocks EXACTLY for this reason and now they're saying that even those are no good. Really need to find another gym.
Gym is getting ridiculous though. Even with using the mats and dropping it it's an issue. So essentially they're telling me I can't deadlift heavy because of course I'm not going to drop it lightly...
They bought these purple foam blocks EXACTLY for this reason and now they're saying that even those are no good. Really need to find another gym.
ME Bench
Wide-Grip Pause Bench
95kg - 1x4
OHP
50kg - 3x7
V-Bar Pushdowns
65 - 1x9, 1x8, 1x6
Bent-over BB Row
60kg - 1x10
70kg - 1x8
75kg - 1x8
80kg - 1x8
Lat Pulldowns
8 - 2x12
Face Pulls
2x?
Cable Rope Curls
35 - 2x10
25 - 1x15
Shoulder Prehab
Well the bench is a bit annoying. I think it's equalling a PR I've set already which, okay, I haven't lifted properly in a while but my form was shoddy. Same issues, mixture of a terrible bench and my form collapsing. Not sure what to do really. Trying to get the mob work but that'll take time I suppose. Just an issue also of remembering to do everything - leg drive, bend the bar, keep the arch, tuck etc.
Happy with the OHP though. Not big weight but good for me. Rows were with rather loose form. I'm gonna try get decent weight on and use momentum more. I don't know why but just to test it out. Many, many strong lifters out there seem to do it like this so maybe it'll work for me too. Rest was decent.
Wide-Grip Pause Bench
95kg - 1x4
OHP
50kg - 3x7
V-Bar Pushdowns
65 - 1x9, 1x8, 1x6
Bent-over BB Row
60kg - 1x10
70kg - 1x8
75kg - 1x8
80kg - 1x8
Lat Pulldowns
8 - 2x12
Face Pulls
2x?
Cable Rope Curls
35 - 2x10
25 - 1x15
Shoulder Prehab
Well the bench is a bit annoying. I think it's equalling a PR I've set already which, okay, I haven't lifted properly in a while but my form was shoddy. Same issues, mixture of a terrible bench and my form collapsing. Not sure what to do really. Trying to get the mob work but that'll take time I suppose. Just an issue also of remembering to do everything - leg drive, bend the bar, keep the arch, tuck etc.
Happy with the OHP though. Not big weight but good for me. Rows were with rather loose form. I'm gonna try get decent weight on and use momentum more. I don't know why but just to test it out. Many, many strong lifters out there seem to do it like this so maybe it'll work for me too. Rest was decent.
DE Squat/Deadlift
Squat
100kg - 9x2
110kg - 6x2
Deadlift
125kg - 8x1
DB Swings
17.5kg - 3x20
Seated Leg Curl
35 - 2x10
Back Raise
10kg - 1x15
Sit-ups
BW - 2x20
Quite a lot of pain around my ankles. Not really ankles but the area a bit above it. Pushed through but it was rather painful and it did mean I couldn't go as fast as I could have. Decided to keep it a bit different today and did some DB swings. Not sure how good form is but my hamstrings and lower back were sore for sure. Then some light leg curls and a set of back raises just for fun. Did some high rep sit-ups instead of weighted for no real reason.
Squat
100kg - 9x2
110kg - 6x2
Deadlift
125kg - 8x1
DB Swings
17.5kg - 3x20
Seated Leg Curl
35 - 2x10
Back Raise
10kg - 1x15
Sit-ups
BW - 2x20
Quite a lot of pain around my ankles. Not really ankles but the area a bit above it. Pushed through but it was rather painful and it did mean I couldn't go as fast as I could have. Decided to keep it a bit different today and did some DB swings. Not sure how good form is but my hamstrings and lower back were sore for sure. Then some light leg curls and a set of back raises just for fun. Did some high rep sit-ups instead of weighted for no real reason.
Forgot to log Tuesday.
DE Bench
Bench
65kg - 15x3
DB Bench
30kg - 1x17, 1x15
DB V. Steep Incline
20kg - 1x11, 1x8
DB Extensions
10kg - 1x13, 1x9, 1x10
Pull-ups
BW - 1x7, 1x6
Chin-ups
BW - 1x7, 1x5
Seated Rows
9 - 2x12
EZ Curls
30kg + bar - 3x10
Not much to note about this day. Last portion of sets for speed bench were a bit annoying to do as my elbows and triceps didn't feel very good. Depending on how I feel next week I may just do less sets for them to recover a bit better.
DE Bench
Bench
65kg - 15x3
DB Bench
30kg - 1x17, 1x15
DB V. Steep Incline
20kg - 1x11, 1x8
DB Extensions
10kg - 1x13, 1x9, 1x10
Pull-ups
BW - 1x7, 1x6
Chin-ups
BW - 1x7, 1x5
Seated Rows
9 - 2x12
EZ Curls
30kg + bar - 3x10
Not much to note about this day. Last portion of sets for speed bench were a bit annoying to do as my elbows and triceps didn't feel very good. Depending on how I feel next week I may just do less sets for them to recover a bit better.
ME Squat/Deadlift
Pause Squat
162.5kg - 1x3 PR
Dimel Deadlift
60kg - 1x20
70kg - 2x20
One-legged Leg Press
90kg - 2x15
Lying Leg Curl
3x?
Cable Abs
28.4kg - 3x10
Hanging Leg Raises
BW - 1x10
Happy with hitting a PR on pause squats. Hit 160x3 a few weeks ago and that was a grinder and this time round it was a bit of a grind but felt more comfortable. Decided to give dimel deadlifts a go as I wanted to do some kind of high-rep work for deadlift. They felt good. Gets pretty tough of course doing high reps even if it is light weight.
Should have done more volume today though. Didn't feel very good though - felt like I was gonna throw up and that kinda killed my mood a little.
Hamstring curls a little annoying. When I go a bit heavier I start not feeling it much at all as calves start helping too much and I start using more momentum. But what I can do with good form is really rather light and that seems odd. I know my hamstrings aren't amazing but surely should be stronger than that considering what I can RDL or deadlift or squat etc.
Pause Squat
162.5kg - 1x3 PR
Dimel Deadlift
60kg - 1x20
70kg - 2x20
One-legged Leg Press
90kg - 2x15
Lying Leg Curl
3x?
Cable Abs
28.4kg - 3x10
Hanging Leg Raises
BW - 1x10
Happy with hitting a PR on pause squats. Hit 160x3 a few weeks ago and that was a grinder and this time round it was a bit of a grind but felt more comfortable. Decided to give dimel deadlifts a go as I wanted to do some kind of high-rep work for deadlift. They felt good. Gets pretty tough of course doing high reps even if it is light weight.
Should have done more volume today though. Didn't feel very good though - felt like I was gonna throw up and that kinda killed my mood a little.
Hamstring curls a little annoying. When I go a bit heavier I start not feeling it much at all as calves start helping too much and I start using more momentum. But what I can do with good form is really rather light and that seems odd. I know my hamstrings aren't amazing but surely should be stronger than that considering what I can RDL or deadlift or squat etc.
ME Bench
Medium-Grip Pause Bench
95kg - 1x4
OHP
50kg - 3x8
Skullcrushers
20kg - 3x12
Barbell Row
60kg - 1x10
70kg - 1x10
75kg - 1x10
80kg - 1x8
Lat Pulldowns
8 - 2x15
Hammer Curls // Face Pulls
16kg - 1x10, 1x8 // 2x?
Shoulder Prehab
Equalled what I did last week with a wide-grip which means I'm probably gonna stick to medium-grip for benching. I think I felt tighter this week than last week because I benched in the cage but, yes, it's not perfect or anything. Still having issues of keep back tight and losing arch but I think I maintained my arch A LOT better than last week.
Very happy with OHP to be honest. I'm gonna try really hammer it and see if there's a correlation with my bench press. If anything putting weight above your head is cool. Decided to try out some skullcrushers. I think EZ bars are usually 6-7kg but I'll just write down the weight I add as that's easier. Felt good and different. Then did some rows. Felt stronger on these. As I said before, letting my form get a bit loose and using more momentum to see if that's better.
Medium-Grip Pause Bench
95kg - 1x4
OHP
50kg - 3x8
Skullcrushers
20kg - 3x12
Barbell Row
60kg - 1x10
70kg - 1x10
75kg - 1x10
80kg - 1x8
Lat Pulldowns
8 - 2x15
Hammer Curls // Face Pulls
16kg - 1x10, 1x8 // 2x?
Shoulder Prehab
Equalled what I did last week with a wide-grip which means I'm probably gonna stick to medium-grip for benching. I think I felt tighter this week than last week because I benched in the cage but, yes, it's not perfect or anything. Still having issues of keep back tight and losing arch but I think I maintained my arch A LOT better than last week.
Very happy with OHP to be honest. I'm gonna try really hammer it and see if there's a correlation with my bench press. If anything putting weight above your head is cool. Decided to try out some skullcrushers. I think EZ bars are usually 6-7kg but I'll just write down the weight I add as that's easier. Felt good and different. Then did some rows. Felt stronger on these. As I said before, letting my form get a bit loose and using more momentum to see if that's better.
DE Squat/Deadlift
Box Squat
80kg - 8x2
90kg - 4x2
100kg - 1x1
Deadlift
130kg - 8x1
DB Swings
20kg - 2x15
Seated Leg Curl
35 - 1x15
45 - 2x12
Leg Extensions
45 - 1x15
55 - 1x15
65 - 1x12
Situps
BW - 2x25
Decided to up the weight for speed pulls to 130kg and the speed was still pretty fast which I'm pleased with. Wanted to do some box squats instead just to give myself a bit of a break with squats. It was okay but I definitely need to keep at it and get back with the form. Hadn't done it in quite a while so a little off in places. Also did some box jumps today; always fun but not very good. The first few are always horrible for me - it's like I completely forget how to jump and fail on rather low height. Got it to my max (lolwut) but couldn't get it this time.
Probably not going to be training on Tuesday (DE Bench). Exam on Thursday that I want to devote quite a lot of time with revising and also the gym is closed so I'd need to look around for another so it's just too much hassle. I'll probably do some stuff at home - push-ups, band work etc. and just recover.
Box Squat
80kg - 8x2
90kg - 4x2
100kg - 1x1
Deadlift
130kg - 8x1
DB Swings
20kg - 2x15
Seated Leg Curl
35 - 1x15
45 - 2x12
Leg Extensions
45 - 1x15
55 - 1x15
65 - 1x12
Situps
BW - 2x25
Decided to up the weight for speed pulls to 130kg and the speed was still pretty fast which I'm pleased with. Wanted to do some box squats instead just to give myself a bit of a break with squats. It was okay but I definitely need to keep at it and get back with the form. Hadn't done it in quite a while so a little off in places. Also did some box jumps today; always fun but not very good. The first few are always horrible for me - it's like I completely forget how to jump and fail on rather low height. Got it to my max (lolwut) but couldn't get it this time.
Probably not going to be training on Tuesday (DE Bench). Exam on Thursday that I want to devote quite a lot of time with revising and also the gym is closed so I'd need to look around for another so it's just too much hassle. I'll probably do some stuff at home - push-ups, band work etc. and just recover.
Pushups and band work.
Gym closed and I have my last exam in a couple of days so took the opportunity to not go to the gym today. Will be killing it VERY MUCH on 7th onwards when I have no worries and other thoughts in my head.
Gym closed and I have my last exam in a couple of days so took the opportunity to not go to the gym today. Will be killing it VERY MUCH on 7th onwards when I have no worries and other thoughts in my head.
ME Squat/Deadlift
Deficit (~2") deadlift
175kg - 1x6
Oly Squat
120kg - 5x5
Lying Leg Curl
5 - 1x15, 2x10
Thought I'd give deficits a go. Not a massive deficit but there wasn't much to stand so in the end I just stood on 25kg plates which are the widest there. I don't know how it equates but it was a max for sure so that's all that matters. Fast pulls, pretty happy.
Then did 5x5 on Oly Squats going as deep as I could. These felt pretty darn hard as I didn't rest very long and the deficit pulls kicked my ass. Fairly pleased to be honest. Then some lying leg curls and that was it. Could have done a bit more but not too bothered.
Deficit (~2") deadlift
175kg - 1x6
Oly Squat
120kg - 5x5
Lying Leg Curl
5 - 1x15, 2x10
Thought I'd give deficits a go. Not a massive deficit but there wasn't much to stand so in the end I just stood on 25kg plates which are the widest there. I don't know how it equates but it was a max for sure so that's all that matters. Fast pulls, pretty happy.
Then did 5x5 on Oly Squats going as deep as I could. These felt pretty darn hard as I didn't rest very long and the deficit pulls kicked my ass. Fairly pleased to be honest. Then some lying leg curls and that was it. Could have done a bit more but not too bothered.
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