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Squats and Scooby Snacks

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Volume brah no more? What am I reading

Sent from my HTC One
Original post by silent ninja
Volume brah no more? What am I reading

Sent from my HTC One


RIP Volume Brah.

In all seriousness, I've never really done high volume, it was only a few weeks worth of workouts that were high volume. I had more time back then and the gym was killing time to a certain extent, hence more volume. Now I'm busier I'm cutting it back as I don't have the time and it isn't particularly beneficial or needed anyway.
Saturday 8th March 2014

Back:

Barbell row -
100kg X 10, 8, 7

T-bar row(machine) -
60kg X 8, 7, 6

Lat pulldown (close grip) -
70kg X 8, 6, 5, 4
Monday 10th March 2014

Shoulders:

Dumbbell press -
25kg X 15, 10, 9

Dumbbell press/lateral raise (superset)
20kg/8kg X 12/8, 5/5

lateral raise -
10kg X 8, 6, 5

Wednesday 12th March 2014

Quads:

Incline leg press -
220kg X 10, 9, 7

Hack squat (machine)
8, 5

Leg extension -
75kg X 12, 10, 8
65kg X 8

Watched some fat DYEL guy do a 1/4 range of motion squat with two spotters and knee wraps. He then proceeded to take pictures of the rack, bar and plates to document his 'success'. Made my day.
wasn't me by any chance was it?
Original post by AreebWithaHat
wasn't me by any chance was it?


Not sure if you could even 1/4 rep 140kg... :colone:
Friday 14th March 2014

Chest, shoulders and triceps.

Chest:

Incline barbell bench press -
100kg X 7[PB], 5
90kg X 7, 5
70kg X 8, 6
60kg X 15, 10

Decline (ever so slight) barbell bench press -
80kg X 10, 7

All sets were with a two second negative and a one second pause. Dat burn.

Shoulders:

Dumbbell press -
25kg X 10, 7

Side lateral raise -
10kg X 10, 8

Seated side lateral raise -
12, 10

Triceps:

Close grip bench press (smith)
40kg X 7, 5

Skullcrushers -
EZ bar + 20kg X 8, 5, 4, 4

It's Friday, Friday
Gotta train chest on Friday
Everybody's lookin' forward to the bench press, bench press
Friday, Friday
Training chest on Friday
Everybody's lookin' forward to the bench press

Inclinin', inclinin' (Yeah)
Inclinin', inclinin' (Yeah)
Pump, pump, pump, pump
Lookin' forward to the bench press

The volume returns. :awesome:

Monday 17th March 2014

Back:

Barbell row -
105kg X 8, 6, 4

Lat pulldown -
70kg X 10, 8, 6

Hammer row -
80kg X 8, 6

T-Bar row/hammer row (super-set) -
50kg/40kg X 8/8, 6/6
Tuesday 18th March 2014

Chest and triceps:

Chest:

Incline barbell bench press -
105kg X 3, 1
90kg X 4, 3
70kg X 9, 6

Barbell bench press -
80kg X 10, 6

Decline bench press (smith) -
40kg X 8, 6, 5, 5

Triceps:

Close grip bench press (smith) -
40kg X 7, 6
30kg X 8, 5
20kg X 6, 6

Skullcrushers -
EZ bar + 10kg X 12, 8
I legitimately lol'd at the bench press/friday mashup.

Genius.

Also,

cool numbers bruh.
Had a really bad cold/chest infection the past few weeks so I haven't really been training. I've had two real light sessions, but nothing worth logging.

Started a cut a few days ago so we'll see how that goes....

Wednesday 2nd April 2014

Chest and squats

Barbell squat -
100kg X 5, 5, 5

Incline barbell bench press -
80kg X 5, 5, 5
100kg X 3
105kg X 1
80kg X 8, 6, 4

First time squatting in nearly 3 months, felt good. Pretty light, wasn't too taxing and had quite a bit left in the tank, just wanted to ease back into things.

I'm going to try and start squatting every workout with some deadlifts thrown in here and there too as I can't be bothered for the life of me to have an actual leg day, I lose the will to live. It's much easier to grin and bare a few sets of squats when there are fun things to look forward to after, like bench pressing and shoulder pressing.
Sup Scooby, soz I haven't been able to keep up with your thread (you train too much, thus post too much.....not srs). How is the training going?

LOL at saying you're not a volume junky anymore and then reading your Friday post, also nice incline barbell bench press:yy:
Original post by Scoobiedoobiedo

I'm going to try and start squatting every workout with some deadlifts thrown in here and there too as I can't be bothered for the life of me to have an actual leg day, I lose the will to live. It's much easier to grin and bare a few sets of squats when there are fun things to look forward to after, like bench pressing and shoulder pressing.



Good plan.


I'd also vary it so not just grinding with 3*5 everyday . Do alternating heavy/volume sessions maybe?
Original post by King Leonidas
Sup Scooby, soz I haven't been able to keep up with your thread (you train too much, thus post too much.....not srs). How is the training going?

LOL at saying you're not a volume junky anymore and then reading your Friday post, also nice incline barbell bench press:yy:


Not too well. The past 6 weeks or so has consisted of taking 2weeks off with a shoulder injury, and near enough 2weeks off ill ( the odd crappy sessions here and there). All those lost gains! I'm back on it now though, time to make some gains.

Original post by Motorbiker
Good plan.

I'd also vary it so not just grinding with 3*5 everyday . Do alternating heavy/volume sessions maybe?


I'm going to 3 X 5 for the next few sessions while the weight isn't too taxing, then when I get back up towards my max I'm going to do something like you suggest so I don't burn out.
Original post by Scoobiedoobiedo


I'm going to 3 X 5 for the next few sessions while the weight isn't too taxing, then when I get back up towards my max I'm going to do something like you suggest so I don't burn out.


Good plan.
How did you injure your shoulder?


Posted from TSR Mobile
Original post by Reps4Jesus
How did you injure your shoulder?


Posted from TSR Mobile


Over engaged beast mode during a shoulder workout.
Friday 4th April 2014

Squats and back

Barbell squat -
120kg X 5, 5, 5

Barbell row -
60kg of plates + smaller barbell, so 70-75kg. Not a clue how much the smaller barbell actually weighs
70-75kg~ X 5, 5, 5

Supinated hammer row -
80k X 8,6, 4

High hammer row -
60kg X 10, 8, 6

Close grip lat pulldown -
70kg X 5
60kg X 5
50kg X 5
Monday 7th April 2014

Chest and Squats:

Barbell squat -
125kg X 5, 5, 5

Barbell bench press -
90kg X 5, 5, 5

Incline barbell bench press -
80kg X 8, 5
60kg X 8, 6

Barbell bench press -
70kg X 7, 5

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