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DB Rows & Curls

Video:

I managed to add reps to almost everything. The back work is going great. I think in another 2-3 sessions I will make adjustments to the weights being used. I absolutely love the band work for back and traps. Biceps are coming along nicely. I added reps to curls as well.

Dumbbell Rows:
30 kgs 66 lbs x 15 + 5 = 20 RP
35 kgs 77 lbs x 13 + 5 = 18 RP
40 kgs 88 lbs x 11 + 3 = 14 RP
Dropset
40 kgs 88 lbs x 9
35 kgs 77 lbs x 9
30 kgs 66 lbs x 11
25 kgs 55 lbs x 13
Volume = 52 + 42 = 94

Low to High Rows:
#2 x 15
#2 x 15
#2 x 12
Dropset
#3 x 12
#2 x 15
#1 x 20
Volume = 89

Barbell Shrugs:
60 kgs 132 lbs x 10 x 5
Volume = 50

Upright Rows:
#2 x 9
#2 x 9
#3 x 8
#3 x 8
Dropset
#3 x 7
#2 x 10
#1 x 11
Volume = 62

Barbell Curls:
20 kgs 44 lbs x 10
25 kgs 55 lbs x 11
25 kgs 55 lbs x 11
27.5 kgs 61 lbs x 10 + 4 = 14 RP
Volume = 46

Preacher Curls:
5 kgs 11 lbs x 12 + 3 = 15 RP
5 kgs 11 lbs x 12 + 3 = 15 RP
7.5 kgs 16 lbs x 7 + 4 = 11 RP
10 lbs 22 lbs x 4 + 2 = 6 RP
Volume = 47


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

DB Rows & Curls by Ashiem_MatthnAshiem_Matthn, 25 May 2015 10:41

Grinding out reps on Deadlifts 230 kgs x 2

Video:

I have mixed feelings about this workout. I'm not so happy with 507 x 2 because I should have been able to do more (weight). However, I did 507 x 2 which was difficult last week so that's an improvement. Regardless, I will be starting Eric Troy's Consolidation Cycle from next week. Time to get the volume game going! I am looking forward to the relatively lighter weights and higher reps. The Deadlift Consolidation Cycle is a 4 week wave. The 4th week sets up the base volume and weight for Single Double Triple Progression (SDT) which I will run for 6-10 weeks. It's going to be fun!

Deadlifts:
185 kgs 407 lbs x 3
195 kgs 429 lbs x 3
207.5 kgs 457 lbs x 3
217.5 kgs 479 lbs x 2
230 kgs 507 lbs x 2


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Squats & Triceps

Video:

Late to upload this video..workout from last week.

Squats:
Pyramid
8 + 5 + 3 = 16 reps
105 kgs, 115 kgs, 125 kgs
231 lbs, 253 lbs, 275 lbs
3 sets
Straight
105 kgs x 10
Volume = 57

Tricep Hell:
Bands
No. 3 x 20
No. 2 x 20
No. 1 x 20
4 Rounds
Volume = 240

Dips:
BW x 10
BW x 10
+15 kgs 33 lbs x 4
BW x 6
Volume = 30


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Squats & Triceps by Ashiem_MatthnAshiem_Matthn, 23 May 2015 12:28

Pulldowns & Curls

Video:

Vertical Pulldowns plus Bicep work. Good workout!

Pull-ups:
BW x 7 x 4
Volume = 28

Lat Pulldowns:
Bands
#2 x 22 + 4 = 26 RP
#2 x 22 + 4 = 26 RP
#3 x 15 + 5 = 20 RP
Dropset
#3, 2, 1 x 15 = 45 DS
Volume = 117

Shrugs:
Bands
#2 x 20
#2 x 20
#3 x 14
Dropset
#3 x 12
#2 + 1 x 14
#2 x 16
#1 + 1 x 20
Volume = 116

Hammer Curls:
10 kgs 22 lbs x 12 + 4 = 15 RP
10 kgs 22 lbs x 12 + 4 = 15 RP
12.5 kgs 27 lbs x 7 + 5 = 12 RP
12.5 kgs 27 lbs x 7 + 4 = 11 RP
Volume = 53

Preacher Curls:
5 kgs 11 lbs x 12 + 4 = 16 RP
5 kgs 11 lbs x 12 + 4 = 16 RP
7.5 kgs 16 lbs x 10 + 4 = 14 RP
10 kgs 22 lbs x 4 + 1 = 5 RP
Volume = 51


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Pulldowns & Curls by Ashiem_MatthnAshiem_Matthn, 22 May 2015 11:58

You mentioned via chat on FB that you want to workout 4 days a week. I suggest making this into an upper/lower type set-up.

Lower 1 Upper 1 Lower 2 Upper 2
DL + Unilateral Leg + Grip Bench Press + Back + Biceps Squats + PC + Grip Bench Press + Back + Triceps

The way you'd go about arranging exercises and volume:

Lower 1

  1. Deadlifts - do something actually tailored for maximal strength - check the GUS training section for various methods such as SDT or Consolidation or QVT, etc there are videos as well to help you get going
  2. Reverse Lunges or Bulgarian Split Squats or Step-ups for 3 sets of 7+ reps - focus on adding reps and sets before you add weight. In other words, go from doing say 50 lbs x 7 reps x 3 sets on Reverse Lunges to 50 lbs x 12 reps x 4 sets before you think of adding weight and dropping the volume back down. Rotate through these 3 exercises every 5-6 weeks.
  3. Grip: Barbell Static Holds or Pinch Grip Dumbbell Deadlifts or Farmer's Walks or Suitcase Deadlifts or other grip work that will help your deadlifts

Upper 1

  1. Bench Press - same as deadlifts: pick an actual method and run with it
  2. Dumbbell Rows - 4-5 sets of 5-10 reps with the idea of adding reps and sets before adding weight (same as with reverse lunges)
  3. Seated Cable Rows - 3-4 sets of 10-15 reps with the same idea of adding reps and sets before adding weight
  4. Facepulls - 4 sets of 15-20 reps
  5. Biceps - choose 2 exercises and do 3-4 sets of each keeping the rep range to 10-15

Lower 2

  1. Front Squats - do Front Squats first because you will find it preferable to go from a technical lift to a brute strength lift. Check out this article on the The Four Squat Workout and if you are interested you can even do this workout on this day. I advise you to start light however and build up on the reps and sets and weight over several weeks.
  2. Something for your posterior chain. Rotate through Hip Extensions, DB Swings, Cable Pullthroughs, Romanian Deadlifts and Supine Glute Ham Raises doing each one for 3-4 weeks for 3-5 sets of 10-20 reps

Upper 2

  1. Pick 1 exercise from Paused Bench Press or Pin Press or Incline Bench or Dips on OHP or Unilateral OHP (a favorite of mine) or DB Incline Bench (don't do decline - it's pretty much a waste of time) and do 4-5 sets of 6-10 reps. Rotate these out every 4-5 weeks.
  2. Pick another pressing exercise (same from the list above) and do 4-5 sets of 10-15 reps. Rotate these out every 4-5 weeks.
  3. Pull-ups 4-5 sets to failure
  4. Lat Pulldowns 3-4 sets of 10-20 reps
  5. Pick 1-2 exercises for triceps like press downs or extensions or skull crushers or something and do 3-4 sets of each for 10-15 reps. Feel free to drop reps and add weight over time. For example, let's say you pick Pressdowns and you do 3 sets in Week 1 of 40 x 15, 50 x 12, 60 x 10 then the next week (Week 2) you go to 40 x 16, 50 x 15, 60 x 12 this is great.

Make sure you train your core regularly as well - don't hesitate to do Front Planks, Pallof Press, Side Planks Rows, etc - the more anti-rotation type exercise the better

Good luck!


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Goal : Hybrid Training (major focous on strength and also be aesthetic )

Day 1
Back Biceps:
Deadlift: warm ups , set varies : 5 5 3 3 2 1 ( RM 365 )
Dumbell row : 3 sets 10 10 8 (alternate weeks)
pull ups : 6 sets :8 6 6 5 4 3
machine row : 2 sets :10 10
barbell curls : 2 sets 10-15
hammer curls : 2 sets 10-15

Day 2 rest

Day 3
Chest shoulder triceps
bench press : warm up , 10 6 5 3 3 2 (varies) (rm 195)
barbell shoulder press : 2 sets 10-10
parallel dips: 3-4 sets : 10-15
push down : 2 sets : 10-15

day 4 rest

day 5
legs
squats : warm up : varies : (rm 285)
front squats: 2-3 sets : 10 5 range (rm 225)
lunges ( free weight ) : 2 sets : 15-15
leg curl : 2-3 sets : 10-8 range

day 6 rest

day 7 rest

This is my schedule would like to add few more assistive exercises and maybe another day where in i could add farmers walk, tires etc
also suggest me suitable changes on current schedule .

hybrid training improvements by nikhil14nikhil14, 16 May 2015 11:55

Pre exhausting the Back before Deadlifts

Video:

Good workout with tons of volume and here I am 24 hours later sore as hell! The DL numbers look a little light because I am setting the base volume and in the next few weeks I will start increasing the reps on these very conservatively and hopefully I'll reach a good volume of 4 sets of 12 reps with 341 before I need to cut back down to 4 sets of 5 with a heavier weight. 155 kgs is roughly 65% of my 1RM so it should plod along without injuring me or becoming too much to recover from.

High to Low Rows:
#2 x 12 x 2
#2 x 13 + 3 = 16 RP
Dropset #3,2,1 x 10 each
Volume = 70

Low to High Rows:
#2 x 12 x 2
#2 x 13 + 3 = 16 RP
Dropset #3,2,1 x 10 each
Volume = 70

Upright Rows:
#1, 2, 1+1 x 10
#1 x 20
Volume = 50

Shrugs:
60 kgs 132 lbs x 15
70 kgs 154 lbs x 11
75 kgs 165 lbs x 10
60 kgs 132 lbs x 14
Volume = 50

Deadlifts:
155 kgs 341 lbs x 5 x 4
Volume = 20


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Triceps & Legs

Video:

I pre-exhausted my triceps before doing Dips and Tricep Extensions after that by doing 300 reps with Bands. Good pump and I'm glad how things are chugging alone. Reverse Lunges felt really difficult but hasn't left much soreness, thankfully.

Tricep Hell:
Bands
No. 3 x 20
No. 2 x 20
No. 1 x 20
5 Rounds
Volume = 300

Dips:
BW x 9 x 4
Volume = 36

Tricep Extensions:
10 kgs 22 lbs x 15 + 5 = 20 RP
15 kgs 33 lbs x 12 + 3 = 15 RP
20 kgs 44 lbs x 10 + 2 = 12 RP
25 kgs 55 lbs x 7 + 2 = 9 RP
30 kgs 66 lbs x 5 + 2 = 7 RP
Volume = 63

Reverse Lunges:
20 kgs 44 lbs x 15
30 kgs 66 lbs x 16
40 kgs 88 lbs x 15
60 kgs 132 lbs x 10
60 kgs 132 lbs x 5
Volume = 61


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Triceps & Legs by Ashiem_MatthnAshiem_Matthn, 15 May 2015 09:19

Back & Biceps

Video:

I managed to progress by adding a few reps to most of the exercises in this workout. I'm still playing conservative. The goal is to get bigger so I will be adding reps and sets before I add weight. I added 2 reps in total to DB Rows one on the dropset at the end with 25 kgs for 13 reps and one rep to the heavy set before the dropset with 40 kgs for 14 rest-paused reps. On the Low to High Rows I added 3 reps to the first set with the No. 2 bands and I added a rep to each of the Bicep exercises at the end. On Barbell Curls I did 11 reps with 25 kgs which is one rep more than last time and on Preacher Curls I added a rep to the 7.5 kgs set which I rest-paused for 11 reps.

Dumbbell Rows:
30 kgs 66 lbs x 15 + 5 = 20 RP
35 kgs 77 lbs x 13 + 4 = 17 RP
40 kgs 88 lbs x 11 + 3 = 14 RP
Dropset:
40 kgs 88 lbs x 8
35 kgs 77 lbs x 9
30 kgs 66 lbs x 11
25 kgs 55 lbs x 13
Volume = 51 RP + 41 DS = 92

Low to High Rows:
#2 x 15
#2 x 12
#2 x 12
Dropset: #3 x 12, #2 x 15, #1 x 20
Volume = 86

Barbell Shrugs:
60 kgs 132 lbs x 10 x 5
Volume = 50

Band Upright Rows:
#2 x 8 x 2
#3 x 7 x 2
Dropset: #3 x 7, #2 x 10, #1 x 11
Volume = 58

Barbell Curls:
20 kgs 44 lbs x 10
25 kgs 55 lbs x 10
25 kgs 55 lbs x 11
27.5 kgs 61 lbs x 10 + 3 = 13 RP
Volume = 44

Preacher Curls:
5 kgs 11 lbs x 11 + 3 = 14 RP
5 kgs 11 lbs x 10 + 3 = 13 RP
7.5 kgs 16 lbs x 7 + 4 = 11 RP
10 kgs 22 lbs x 4 + 2 = 6 RP
Volume = 44


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Back & Biceps by Ashiem_MatthnAshiem_Matthn, 13 May 2015 10:58

Deadlift Singles 230 kgs I'm not happy with the outcome

Video:

I'm not happy with this workout at all. I should have pushed past 230 kgs easily but it didn't happy and I felt absolutely zapped right before 217.5 kgs. I think perhaps I need to improve sleep and eating. I am actually really annoyed with how things went but I am going to work at doing this successfully next time. This week was singles and next week is a play-around week for me to go balls to the wall at my own pace. I intend on fulfilling that and going past 232.5 kgs with a better warm-up and better preparedness in general.

Deadlift Singles:
185 kgs 407 lbs
195 kgs 429 lbs
207.5 kgs 457 lbs
217.5 kgs 479 lbs
230 kgs 507 lbs


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

High Volume Training Squats & Triceps

Video:

This is Saturday night's workout… High volume high reps trying to get the hypertrophy going.

Back Squats:
Pyramid Up
105 kgs 231 lbs x 7
115 kgs 253 lbs x 5
125 kgs 275 lbs x 3
3 sets
Straight Set
105 kgs 231 lbs x 10
Volume = 55 reps

Tricep Hell:
Bands
No. 3 x 20
No. 2 x 20
No. 1 x 20
4 Rounds
Volume = 240 reps

Dips:
BW x 8 x 5
Volume = 40 reps

Tricep Extensions:
10 kgs 22 lbs x 20
15 kgs 33 lbs x 15
20 kgs 44 lbs x 11
25 kgs 55 lbs x 10
Volume = 56 reps


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Pullups Pulldowns Shrugs & Biceps

Video:

Workout from a few nights ago. Good stuff!

Pull-ups:
BW x 7 x 2
BW x 6 x 2
Vol = 26

Band Lat Pulldowns:
No. 2 x 21 + 5 = 26 RP
No. 2 x 20 + 5 = 25 RP
No. 3 x 13 + 5 = 18 RP
Dropset: #3,2,1 x 15 each = 45 DS
Vol = 114

Band Shrugs:
No. 2 x 20
No. 2 x 20
No. 3 x 13
Dropset: #3 x 12, #2 + 1 x 14, #2 x 16, #1 x 20
Vol = 115

Hammer Curls:
10 kgs 22 lbs x 11 + 4 = 15 RP
10 kgs 22 lbs x 10 + 4 = 14 RP
12.5 kgs 27 lbs x 7 + 3 = 10 RP
12.5 kgs 27 lbs x 7 + 3 = 11 RP

Preacher Curls:
5 kgs 11 lbs x 11 + 4 = 15 RP
5 kgs 11 lbs x 12 + 4 = 16 RP
7.5 kgs 16 lbs x 10 + 3 = 13 RP
10 kgs 22 lbs x 4 + 1 = 5 RP


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Back & Deadlifts

Video:

Next week I will be dropping the weight on DL to work up to more volume in the 24-30 rep range (overall).

High to Low Rows:
No. 2 x 12 x 2
No. 2 x 12 + 3 = 15 RP
Dropset:
No. 3, 2, 1 x 10 each
Volume = 39 + 30 = 69

Low to High Rows:
No. 2 x 12 x 2
No. 2 x 12 + 3 = 15 RP
Dropset:
No. 3, 2, 1 x 10 each
Volume = 39 + 30 = 69

Upright Rows:
No. 1 x 12
No. 2 x 8
No. 1 + 1 x 10
No. 1 x 18
Volume = 48

Shrugs:
60 kgs x 12
70 kgs x 9
75 kgs x 8
60 kgs x 12
Volume = 41

Deadlifts:
185 kgs 407 lbs x 5 x 2


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Back & Deadlifts by Ashiem_MatthnAshiem_Matthn, 09 May 2015 10:48

Pre exhausting Triceps before OHP & Lunges

Video:

Tricep Hell:
Bands
No. 3 x 20
No. 2 x 20
No. 1 x 20
5 Rounds
Volume = 5 x 60 = 300

Overhead Press:
75 kgs 165 lbs x 1
55 kgs 121 lbs x 8
65 kgs 143 lbs x 5
65 kgs 143 lbs x 4
Volume = 18

Tricep Extensions:
10 kgs 22 lbs x 15
15 kgs 33 lbs x 15
20 kgs 44 lbs x 10 + 2 = 12 RP
25 kgs 55 lbs x 8 + 2 = 10 RP
Volume = 52

Reverse Lunges:
20 kgs 44 lbs x 15
30 kgs 66 lbs x 15
40 kgs 88 lbs x 15
60 kgs 132 lbs x 10
60 kgs 132 lbs x 5
Volume = 60


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Back & Biceps No Straps

Video:

Lots of high volume training for back and biceps however I've ditched the straps to work on my grip.

Dumbbell Rows:
30 kgs 66 lbs x 15 + 5 = 20 RP
35 kgs 77 lbs x 13 + 4 = 17 RP
40 kgs 88 lbs x 10 + 3 = 13 RP
Dropset
40 kgs 88 lbs x 8
35 kgs 77 lbs x 9
30 kgs 66 lbs x 11
25 kgs 55 lbs x 12
Volume = 50 + 40 = 91

Low to High Rows:
No. 2 x 12 x 3
Dropset
No. 3 x 12
No. 2 x 15
No. 1 x 20
Volume = 36 + 47 = 83

Barbell Shrugs:
60 kgs 132 lbs x 10 x 5
Volume = 50

Upright Rows:
No. 2 x 8 x 2
No. 3 x 7 x 2
Dropset
No. 3 x 7
No. 2 x 8
No. 1 x 11
Volume = 30 + 26 = 56

Barbell Curls:
20 kgs 44 lbs x 10
25 kgs 55 lbs x 10
25 kgs 55 lbs x 10
27.5 kgs 61 lbs x 9 + 4 = 13 RP

Preacher Curls:
5 kgs 11 lbs x 11 + 4 = 15 RP
5 kgs 11 lbs x 10 + 3 = 13 RP
7.5 kgs 16 lbs x 7 + 3 = 10 RP
10 kgs 22 lbs x 4 + 2 = 6 RP


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Back & Biceps No Straps by Ashiem_MatthnAshiem_Matthn, 04 May 2015 09:40

Deadlift Doubles 232,5 kgs 512 lbs x 2

Video:

I have good news and bad news. The bad news is that I have been diagnosed with a stomach infection (bacteria) and I have been prescribed antibiotics. I'm on my way to recovery and the main side effect of Metrogyl 400 is severe acidity. So, it's a good thing that my intra-workout drink on heavy deadlift days is Coke or Pepsi because it kept the acidity at bay.

Now, time for the good news: this is a new PR for me. I have never done 512 x 2 so this is really awesome. I'm very happy with the workout and the combined workload for the last 4 sets of doubles is over 500 so this makes me feel very confident. I am peaking out right now and next week is going to be a Singles week. I expect the workout to be about the same as today's. Except I'll be doing singles not doubles and I'll be doing a few more sets overall. The week after that is going to be a free flowing week for me to play around with these heavy weights and work for triples, doubles and singles at whatever "heavy" weights I see fit. After THAT I am going to begin Eric Troy's Consolidation Cycle for 4 weeks which will graduate me into a stint with Single Double Triple Progression. As you guys can see, the timing of this stomach infection is really horrible. But, I will push myself the way I always do.

Deadlifts:
Doubles
185 kgs 407 lbs
195 kgs 429 lbs
207.5 kgs 457 lbs
217.5 kgs 479 lbs
230 kgs 507 lbs
232.5 kgs 512 lbs
225 kgs 495 lbs
225 kgs 495 lbs


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Squats Triceps Press

Video:

Used pre-exhaust training for triceps before press work and I also did something I've never done before. There's a lot of terms for this from running up the ladder to step sets but I'm going to call it pyramiding it up and that's what I did for Squats going from 105 kgs to 115 kgs to 125 kgs all in one single set. Good stuff!

Back Squats:
Pyramid Up
105 kgs 231 lbs x 6
115 kgs 253 lbs x 3
125 kgs 275 lbs x 3
3 sets
Vol = 12 x 3 = 36

Tricep Hell:
Bands
No. 3 x 20
No. 2 x 20
No. 1 x 20
3 rounds
Vol = 60 x 3 = 180

Dips:
BW x 8 x 3
Vol = 24


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Squats Triceps Press by Ashiem_MatthnAshiem_Matthn, 04 May 2015 09:27

Vertical Pulling & Biceps

Video:

Lots of high rep training incorporating bodybuilding techniques of rest-pause and to-failure training. Oh, and pre-exhausting too..

Pull-ups:
BW x 6 x 4
Vol = 24

Lat Pulldowns with Bands:
No. 2 x 20 + 5 = 25 RP
No. 2 x 20 + 5 = 25 RP
No. 3 x 14 + 3 = 17 RP
Dropset:
No. 3 x 15
No. 2 x 15
No. 1 x 15
Vol = 112

Shrugs:
No. 2 x 20
No. 2 x 20
No. 3 x 12
Dropset:
No. 3 x 12
No. 2, 1 x 14
No. 2 x 16
No. 1 x 20
Vol = 114

Hammer Curls:
10 kgs 22 lbs x 11 + 4 = 15 RP
10 kgs 22 lbs x 10 + 3 = 13 RP
12.5 kgs 27 lbs x 7 + 3 = 10 RP
12.5 kgs 27 lbs x 7 + 3 = 10 RP

Preacher Curls:
5 kgs 11 lbs x 12 + 3 = 15 RP
5 kgs 11 lbs x 12 + 3 = 15 RP
7.5 kgs 16 lbs x 10 + 3 = 13 RP
10 kgs 22 lbs x 4 + 1 = 5 RP


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Pre Exhausting the Back before Deadlifts

Video:

I decided to really switch things up with this workout. I have moved the deadlift to the last exercise in the order of exercises for this workout and before that I have really trained my back and traps hard. I started with High to Low Band Rows then moved on to Low to High Band Rows. I am doing something new with the set-rep scheme. For the first two sets I am performing 2 sets of high reps but to failure and then I am making the third set into a rest-pause set and he fourth set into a dropset. The volume work when added together is ridiculous. I completed 200+ reps in total BEFORE I actually go to Deadlifts..so as you can imagine not only is my back sore as hell from this workout but also that my deadlift suffered quite a bit. Last week when I did deadlifts fresh at the beginning of the workout I got 8 and 6 reps respectively per set which totaled 14 reps. Tonight I only got 9 reps. But this is a good comfortable base to build from.

High to Low Rows:
No. 2 x 12
No. 2 x 12
No. 2 x 12 + 3 = 15 RP
Dropset:
No. 3 x 6
No. 2 x 8
No. 1 x 10
Volume = 39 + 34 = 63

Low to High Rows:
No. 2 x 12
No. 2 x 12
No. 2 x 12 + 3 = 15 RP
Dropset:
No. 3 x 10
No. 2 x 10
No. 1 x 10
Volume = 39 + 30 = 69

Upright Rows:
No. 1 x 12
No. 2 x 8
No. 1 + 1 x 10
No. 1 x 18
Volume = 48

Shrugs:
60 kgs 132 lbs x 12
70 kgs 154 lbs x 9
75 kgs 165 lbs x 8
60 kgs 132 lbs x 12
Volume = 41

Deadlifts:
185 kgs 407 lbs x 4
185 kgs 407 lbs x 5


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Split Squats and Triceps

Video:

Split Squats:
20 kgs 44 lbs x 6 x 3

Tricep Extensions:
10 kgs 22 lbs x 15
10 kgs 22 lbs x 15
20 kgs 44 lbs x 10 + 2 = 12 RP
25 kgs 55 lbs x 7 + 2 = 9 RP

Tricep Hell:
Bands
No. 3 x 20
No. 2 x 20
No. 1 x 20
4 Rounds


Mark Twain:
"Twenty years from now you will be more disappointed by the things that you didn't do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover."
"If you tell the truth, you don't have to remember anything."
"Never put off until tomorrow what you can do the day after tomorrow."

Split Squats and Triceps by Ashiem_MatthnAshiem_Matthn, 27 Apr 2015 00:36
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