big and strong simple as..

Remmy

rear delts
9kg dumbells 5sets of 10



ghey glute ham plate swing back machine 50kg x 10 x 3

squat cleans
60kgx3

70kgx31 squat clean and 3 front squats.

clean 80kgx0:mad::mad:not fast enough really pissed off.

clean high pull
80kgx5


neck work
5kg plate
20
20
10
10 unweighted


hammer curls
12kgx10
16kgx10x2 sets
20kgx7
20kx10 loose form


conc curls
16kgx10
14kgx20 rp'd.

so pissed about the 80kg clean..

Remmy

plannage for tommorow.


bench
55kg 3x10

btn push press 50kg 3x3
db bench max weight x 10
plate bench dips
overhead db extensions
seated rear delt flyes
tri pushdowns

Remmy

bench
40kgx10
55kg
10
10
10


behind the neck pushpress
cleaned and pressed over head first
40kgx5

50kg
x3
x3
power clean-felt a weird twinge in my lower back.:mad:


chest press machine
went up to
140kgx10 restpaused.
100kgx20 restpaused directly afterwards

some tri push downs + overhead skullcrushers.

some walking on the treadmill to loosen out my back

bench was grand.I way prefer lower reps with higher weight though.My form seems to detoriate after about 6 reps.Still working on tucking elbows and leg drive.

for **** sake.how does someone injure themselves with 50kg's..TBH I got kinda complacent with cleaning the weight since it was so light and I probablly rounded my back.I had a long contrast shower and took some painkillers afterwards so it should be grand.

Anyhu the btn pushpresses were a great lark.There is an easy 65-70kg odd in there.i wish I had A squat rack to work from.If Im stupid enough I might go to another gym over the weekend with my mate and test my max btn pushpress

Remmy

Just looked back over my log and this is the 3rd day in a row I did something that hit my lower back directly.Methinks that could have been the problem..

Remmy

right more of a social get together than a serious gym session but meh..I was gonna go to a gym with a squat rack so I could do front squats and btn ppush presses out of the rack but it was closed so I hit the community gym.

only had 40 mins before gym closed.

helped my mate benching.dudes naturally very strong.doesnt go to the gym much.he went in today got an easy 80kgx5.

dipsx5
tricep push downs x sets
fat bar curls
fat bar up rows
bench 60kgx5-strange bench really spongy.

hanging knee raises 10 repsx 3 sets

some machine overhead presses x 2 sets

neck curls 20 repsx2 sets

dumbell up rows alt 20kg x 2 sets

28kg shrugsx20

single arm dumbell pushpress
20kgx10
28kgx5x3setspr!


med ball pushups


inverted rows feet elevated

all of this was done with zero rest in between.the only 'rest-time' was waking to the different machines.handy enough more for the craic than anything else.

Remmy

rear delt flyes and cuff work x 5 sets



bench
barx20
40kgx10
60kgx10
70kgx3pr
close grip 60kgx10-felt more normal than this smith crap.


tate press
15kg dumbells
10
10
10
10
10




close grip smith 'board press'
70kgx5
80kgx3




standing ab pull downs
25kgx10
35kgx10
45kgx20



pushdowns x lots.


45 degree back extension with 'glute ham raise movement at top'
3setsx5 reps unweighted.



seated leg press calf raises
every plate x10 all the way down to the stack.



hip,ham,glute,pifirmos stretches

3 min warmdown on airdyne.


-I felt going into it today.Im really gonna try and just lash the food into me its slowly paying off.70kgx3 was well smooth.elbows tucked,leg drive and no shoulder pain=sorted!

-Tate presses felt great.they really get the tricep right at the insertion point at the elbow.I'll go for 18kg next time.

-The smith lark was kinda ghey.I meant to do dips but there was someone loitering with intent at the station for ages.tweaked my damn neck getting under it.


-.Pushdowns were pumptastic.I dont really need to record reps and sets.Its pushdowns...


45 degree back externsion was ok.tried to dig my knees in at the top and raise up with my hams and glutes.I can feel a strong contraction there and not much in my back.Gonna try them weighted tommorow.

Remmy

wednesday training

pendlays
40kgx10
60kgx5
80kgx5



sumo deads-first time to try these.heels outside rings.
40kgx5
60kgx5
80kgx5




barbell curls
bar x10

30kgx10,10,10



barbell shrugs
40kgx20
80kgx10
120kgx10
140kgx10






vogelpohl pulldowns
30kgx15
40kgx10
50kgx10
60kgx10
75kgx10




neck raises with 5kg plate
3 sets of 15


dumbell upright rows
14kg bells
15 reps
20 reps
25 reps


Im on a quest for a wendler-esque 'yoke'.Gonna be a long time comin.

itsallaboutheL

Your exercise selection is quality..

Remmy

itsallaboutheL wrote: »

Your exercise selection is quality..

ha thanks man.Ill swap you my exercise selection for your bench.deal?;)

Remmy

training thursday


some light plate raises in different planes to warmup.

strict press
bar 3x5
I forgot what my last 3x5 press was so I just winged it..

40kgx5,5.
45kgx5
50kgx5
55kgx3


push press
55kgx5
60kgx1
65kgx1


weighted pushups
5kg-5 reps
10kg-10 reps


tate press
16kg
10
10
10





rolling db extensions
16kg
10
10
10




chest supported incline rear delts
16kg
10
10
10




15kg plate front raises supersetted with 7kg rear delt db flyes
3 sets of 20 reps.



not a bad session.didnt get a chance to eat much beforehand:mad:.tates felt good.god i need a fcuking rack.This pcleaning buisness is getting old..

Remmy

:mad:friday-start of bench program.

Im starting that bench program posted up a while ago.I benched 70kg for a triple a few days ago so ....

Say you can hit 70kg for 3 reps on the bench. For arguments sake say 3 reps works out at 90%. So a rough estimate of the 1Rm would be 77.5kg.

The handiest way to modify the program would to scale back from day 14 so we'll use 77.5kg as your end weight.

Day 1 8X3 45kg
Day 2 8X3 47.5kg
Day 3 8X3 50kg
Day 4 8X3 52.5kg
Day 5 8X3 55kg
Day 6 8X3 57.5kg
Day 7 8X3 60kg
Day 8 8X3 62.5kg
Day 9 8X3 65kg**
Day10 8X3 67.5kg**
Day11 8X3 70kg**
Day12 8X3 72.5kg**
Day13 8X3 75kg**
Day14 8X3 77.5kg**



hehe I really got it easy.


ok so training today...


Bench Day 1 8X3 45kg


dead start zercher squats{bar deadlifts first then lowered onto knees the zerchered then oposite to get it back on floor}
40kgx3,3.
60kgx1
80kgx1
100kgxfail.:mad:couldnt get it out of the hole.;)





sumo squats
60kgx5
80kgx3
100kgx1




barbell curls
30kg 5x10





neck raises{5kg plate}
3x20




hanging leg raises
10
25





incline situps
10
5 with 5kg plate
5 with 10kg plate
5 with 15kg plate





pretending Im an olympic lifter
cleans from the hang x 10
cleans from the hang to jerk x 10
snatch from the hang x 10
btn jerk x 10



ytwl shoulder warmup/down..



solid session.Made sure to load up on the calories beforehand and it helped.


-bench felt good.my arch is improving and Im able to get my legs more underneath me now.Tried tucking elbows more and lowering the bar to lower pec/upper abdomen it it felt like the rom was alot shorter.I dunno how long into the program ill be able to do this though. we shall see.

-zerchers were aight.I wanted to get 100 but I suppose its alright since its the first time doing them over 40kg.


-sumo squats felt well easy.I'll keep going with it for the time being.


-everything else was grand.The weight on curls can be bumped up next time and i can use a 10kg plate for neck raises next time too.

Remmy

Zerchers were done like so...[not me in vid]

https://www.youtube.com/watch?v=iiF8ufv7FLg

Remmy

saturday training.


such a write off of a session its not even funny.

got a belt and was mad to try to see what I could pull.

100kgx5
120kgx3
160kgxFAIL!!I suck at life!

some push presses

some front squats

some btn jerks.


was gonna do more but I felt like such a failure missing 160kg I had to go home and cry.



Right I need to do some thinking over the weekend what I want my goals to be.Im sick of being fcuking weak..



Im gonna go out now and get wasted..laters..

Remmy

Ive a short week in college this week so Im just gonna do the main lifts and some accessories but starting monday Im running smolov jnr for bench.

Remmy

training -tuesday-deads+bench+some other jizz.


bench
warmup bar x lots.
40kgx5
40kgx3
60kgx3,3.
70kgx4-grand nice and smooth.
Was hoping to try to see what my 1rm was for smolov jnr next week but noone in the gym to spot me..



Deads
70kgx5
90kgx2
belt on
110kgx1
140kgx2
150kgx1-with straps.-FLEW UP>




barbell curls
30kg
15
10
15-restpaused.




seated db powercleans.
5ishkgx10
6kgx10,10,10.




bent over db rows with scap retraction.
27.3kg bells
3 sets of 10 reps each hand.a few sets of 10 shoulder dislocates with broom.




dumbell pullovers
16kg bell
5 sets of 10 reps./10 shoulder disclocates with a broom in between every set.




-Solid session!Im gonna get my 1rm number on thursday no sweat.Im hoping for 80kg but If I get 75kg so be it.I think Im easily good for 80 though..

-I intended to do tates and pendlays today but thought it would be prudent to try a few 'lower impact' exercises that I could be doing during smolov jnr.

-db rows were done kinda like krocs albeit in a different rep range.I read somewhere that that style of rowing is better for shoulder health and back thickness so meh..

-db powercleans were good.I wish there was more increments in the db's at that weight though..

sin e..My only other training session planned for this week is thursday and Ill hit up my bench 1rm,some pushpresses,zerchers and some other junk.Time to go eat cake now..

Remmy

training-thursday.

I felt like sh#te yesterday and all day today.Dunno whats up but my bodytemp is all jacked up as in being outside in the wind and rain in a tshirt and feeling roasted..

anyhu..

bench
barx15,15,15.
40kgx5
60kgx5
70kgx1
75kgx15kg pr.
80kgx1bar speed slowed about 3/4's way up so my spotter jumped in and assisted it.:mad:ah fcuk!!!

60kgx10



dumbell bench
25kg bells restpaused for 15 reps.



seated dumbell powercleans
6kgx15,15.




db pushpress
25kg bells x 5 each arm.





Zercher squat
40kgx5
60kgx5
80kgx1
90kgx1-dumped the bar on my crotch as i let it down.ouchie..





tricep bar curls
bar+20kg
10,10,10.




dumbell shrugs
20kg to 34kg bells with 10 reps on each increment with no rest.





smith machine shrugs-double overhand no straps.
120kg
5 reps=exertion headache
5 reps=massive exertion headache.


150kgx8





neutral grip pullupsx5 then meh..





tri pushdowns x lots




reverse grip pulldowns with stack.






-alright session..I was fcukin raging for not getting 80kg.I went to the gym at 2:30 and only had a protein shake since I woke this morning.Kept feeling like I was gonna throw up during the session too.Hopefully under better conditions I can nail that weight.I think Im gonna use 80 as my 1rm for smolov.That'l learn it!;)

Remmy

chest and tri ...with a special guest appearance with our old friend Deadlifts.Say hi deadlifts!!OMG hi guys!!



yeah..
deads
40kgx10
60kgx3
100kgx3
130kgx5



cgbp
40kgx10
60kgx8
65kgx6
70kgx2



low incline smith press
40kgx10
60kgx10
70kgx2



dead stop ez bar extensions
bar +10kgx10
bar +20kgx10



-gonna switch to a more bodybuilding type job.That doesnt mean Im not gonna madly pursue strength it will just be strength at slightly higher reps and a bit more volume and more frequency.Im not following a set split just trying to hit the big moves as often as possible.

-cgbp were class!first time doing these.Tons of progression in em.I fell out of the groove in a few but when I tuck my elbows properly they feel class.

-lurve the smith press.cant wait for the new act to come in I think I may just have a civil partnership with it.

-dead stops were also class.first time doing these too.

-Ok another goal..IM GOING TO HIT 215 POUNDS BW BY XMAS.not sure what my current weight is but last time I checked I was 197.Ill see If I can do it from mostly clean food.actually fcuk that..:cool:

Remmy

calves and back..


calves
toe press on leg press-15 second stretch at bottom on each rep
90kgx10
100kgx50-burny.




machine pullover
50kg/or 50 pounds....I just dont know anymore..Half of stack.
10
10
10





pendlays
40kgx5
60kgx5
70kgx3
80kgx3







yates row
60kgx10
70kgx6
80kgx4




barbell curl
barx10
30kgx10
40kgx10




alt dumbell curls
18kgx10




reverse grip pulldowns
50 poundsx10
100 poundsx10
120 poundsx8



pinwheel curls
20kg bells restpaused by 30 reps each arm.-pump.love these







-good sesh today.bags of energy.I did the pullovers while waiting for some douches to step away from my bar..they feel pretty class!pendlays are savage really love that exercise.

-Im gonna keep the same weight on barbell curls next time and really nail my form.pulldowns are alot harder than with a standard wide grip.

-pinwheels were deadly.I tried these a few times and never really got the hang of em but I bended ever so slightly forward and they feel way better.


-last time I use machines..

itsallaboutheL

Remmy wrote: »

reverse grip pulldowns

120kgx8


-

Remmy

itsallaboutheL wrote: »

sh##t I'll look at that again..question are most lat pulldowns in pounds or kg?:oIts most of the stack.If it is in fact 120 pounds then EPIC FAIL on my part.

itsallaboutheL

Remmy wrote: »

sh##t I'll look at that again..question are most lat pulldowns in pounds or kg?:oIts most of the stack.If it is in fact 120 pounds then EPIC FAIL on my part.

I'd say it's pounds... it mightn't be but.


It's definately pounds!

Remmy

itsallaboutheL wrote: »

I'd say it's pounds... it mightn't be but.


It's definately pounds!

ah w#ank.fcukin imperial messing with my plans again.

Remmy

rotator cuff x3 sets

bench
40kgx10
60kgx2
70kgx2
75kgx2



overhead db press
20kgx5
22.5kgx5


bent over laterals
10.5kgx10


side laterals
13kgx10


db shrugs
34kgx15,15.



upright row
40kgx10,10,10


solid..was in an out in less than 40 mins.so many douches in the gym today.I think the way forward is to keep things simple and focus on weight progression.+

Remmy

beltless deads
barx10
double overhand
40kgx5
60kgx5
80kgx5
mixed grip
110kgx3
130kgx1-flew up but bar was slippery as fcuk so left it at that...


front squats
bar cleaned at start of each set.
40kgx5
60kg5x5

calves on legpress
3 sets of 10


barbell curls
barx10
30kgx10
40kgx6:mad:laziness wont happen again..


pendlays-should have really done these after deads:o
40kgx5
60kgx5
65kg3x3not a pr but Im gonna use this weight for 5x5 next wk m/w/f just so I remember..


pinwheel curls
20kg bells restpaused to 35 reps.-guilty pleasure:o I could manage moving up in weight with these next wk.



-Solid enough session.I meant to do weighted abs but I forgot so Ill do em over the weekend.I also need to track down some chalk its gone beyond a joke at this stage.The knurling on the bar is really light and I need to get used to the mixed grip..

Remmy

rotator cuff x2 sets

front squats-all sets started with a clean from the floor.I finally got the whole dipping under the bar thing as opposed to trying to pull it up.
40kgx5
50kgx5
55kgx5
60kgx5
65kgx5

deads
dbl overhand
60kgx5
80kgx5
100kgx5
straps*
110kgx5


hammer curls*waiting for bench press..
15kgx10,10,5.


bench
barx10
40kgx5
60kgx5
65kgx5
70kgx5



db bench
27.3kg bellsx5
25kg bells x5



Thoughts
-Ha I finally got my head around catching the bar low and riding it down.I think this will mean I wont stall as soon with front squats.I want to get a bw clean realitively soon.I read a few places if you cant clean bw your not up to much as a oly lifter..not that i am one ha:o

-Deads were grand.The weights were light but it felt like a cardio session with the 5 rep sets.not used to it..

-really pissed with bench.I couldnt get tight at all!:mad:I think It might be that Im not used to doing much stuff beforehand I dunno..I tried getting into a good arch and couldnt get the weight on my traps like I usually do.felt really loose..Also there was no spotter so I didnt go for my last 5.bull**** excuse I know..in other news I like db bench..alot!

-Im gonna do overhead press in place of bench wednesday and friday I might test my max clean after my other stuff..

-pendlays in place of deads wednesday and friday;)

Remmy

Wanted to get in to blow off some steam but didnt want to do anything too taxing because I have the next day of madcow tommorow so did this..

hip,ankle,thigh mobility stretch.

Hang snatch with olympic bar.
around 15 triples with the bar working on technique and triple extension.

Hang clean with olympic bar
x same.


abz
circuit of ab pulldowns,incline situps and knees to elbows..pretty good.




guns
ez bar attachment on cable curl-
worked up to 40 plate with strict form x 15






-great craic!

Remmy

...allison hannigan has great breasts...



overhead press
40kgx5
45kgx5
50kgx5
55kgx5
50kgx5



front squats
50kgx5
55kgx5
60kgx5
65kgx5
70kgx5




pendlays
50kgx5
60kgx5
65kgx5
70kgx5
75kgx5




hip thrusts
25kg platex15*just to feel what its like. gonna do it for reals tommorow.




dumbell bench
27.3kg bells x two sets of 5.




-haha I can strict pendlay row more than I can front squat..that is fcuked up.

Remmy

rear delt flyes
15kg bells 15 reps x 3 sets


Deads
40kgx5
80kgx2
100kgx1
120kgx1

RDL's
70kgx5
90kgx5
70kgx10


hip thrusts
40kgx5
60kgx5
80kgx5


barbell curls
40kg 4 sets of 5


alt db curls
17kg bellsx10
20kg bellsx6



ez bar cable curls
30kgx10,10
40kgx15

Remmy

Bench
barx10,5

40kgx5
50kgx5
70kgx5
65kgx5
60kgx5



db bench
27.3kgx5,5
incline db bench
20kgx15



pendlays
40kgx5
60kgx5
80kgx5Pr.



Squat
40kgx5
60kgx5
80kgx5
100kgx5
90kgx5




bent over db rows
27.3kgx10
35kgx10




calves


tri pushdowns





-I tried holding my breath for the bench sets.It really helped with my tightness.Gonna get 80kg on Monday.I did some nice rowing too.I need to roll out my back when I get home, my left lat/rhomboid area feels kinda twingey.Ah atleast I've the weekend off.

Remmy

rear delt flyes x 3 sets

bench
bar x 20
40kg x 5
60kg x 5
70kg x 1
80kg x 1pr handy enough

60kg x 20 restpaused-good pump.
















pendlays
40kg x 5
60kg x 5
80kg x 5
60kg x 10














Squats
40kg x 5
60kg x 5
80kg x 5
100kg x 3
60kg x 10
















Good session.this was done in 30 mins.The 80 kg bench went up pretty smoothly.