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Joe

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Re: warpspeed to the new scenario
« Reply #105 on: May 05, 2017, 07:38:13 am »
0
Accessory Volume

Vertical Pulling
18

Horizontal Pulling
13

Horizontal Pushing
9

Triceps
9

Biceps
14

Legs
8

Delts
14

Rear Delts
10

Calves
5

Abs
3

Should be more attentive to ab work and probably also row more.
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Joe

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Re: warpspeed to the new scenario
« Reply #106 on: May 08, 2017, 06:17:28 am »
0
08-05-17

Bench
Bar x 10
40 x 6
50 x 8
57.5 x 6
65 x 4, 4, 4
62.5 x 5
60 x 6
55 x 7
50 x 13

SS1A: Chins
BW x 5
+5 x 4
+10 x 4
+15 x 2, 2, 2
+10 x 3
+5 x 4, 4
Nice, nice

SS1B: OHP
Bar x 8
25 x 6
27.5 x 5
32.5 x 3, 5, 7, 4, 6, 8
Despite being fairly easy I actually was able to feel it a lot more as a delt movement than previously, so I'm liking this reset already.

DB Incline Bench
20s x 10, 10, 9, 9

Pendlay Row
52.5 x 8, 8, 8, 8, 8

SS2A: Alternating DB Curl
14 x 9, 8, 8, 8
12 x 12

SS2B: V-Bar Cable Pushdown
23 x 11, 11, 11, 11

Notes

Two days off is wonderful, though they were busy and stressful days without a huge amount of sleep. Lower back feeling totally fine, which is great. If it were still a bit borked I would definitely have felt it doing pendlay rows, but we shall see how squats and DLs go tomorrow.
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Joe

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Re: warpspeed to the new scenario
« Reply #107 on: May 09, 2017, 06:48:09 am »
+2
09-05-17

Squat
Bar x Lots
60 x 5
80 x 5
92.5 x 3
102.5 x 5 [+2.5kg +1 rep, fuck yes]
97.5 x 3
92.5 x 3
85 x 3
80 x 5
75 x 5
70 x 8 [called this a bit short b/c lower back tightness, but not pain, was developing]

Deficit Deadlifts
70 x 5
80 x 5
95 x 3, 5, 7, 4, 6, 8 [this was very tough]

Reverse Lunge
20s x 8, 8, 8

Calf Press
86 x 10
93 x 10
100 x 8, 8
107 x 7, 7

Leg Curl
36 x 10
41 x 9, 8
36 x 10

Cable Crunch
41 x 10
50 x 10
59 x 10, 10, 10, 10

Hollow Body Hold
BW x 15s, 15s, 15s, 15s

Notes

Very happy with that squat top set, and with the lack of lower back pain. Was a good boy and did my ab work.
« Last Edit: May 09, 2017, 07:16:28 am by Joe »
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Joe

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Re: warpspeed to the new scenario
« Reply #108 on: May 10, 2017, 07:10:40 am »
0
10-05-17

Soreness: Hamstrings and glutes

Chins
BW x 5, 4 [just to warm up a bit before OHP]

OHP
Bar x 8
30 x 5
35 x 5
40 x 3
45 x 7 [+3 reps from the last time I did this weight a month ago]
42.5 x 3
40 x 3
37.5 x 5
35 x 5
32.5 x 5
30 x 12

Incline Bench
30 x 6
40 x 5
47.5 x 3, 5, 7, 4, 6, 8

Dips
BW x 10, 9, 8, 7, 7

SS1A: Facepulls [different cable set so weights are different]
23 x 12, 12
18 x 16, 16, 14, 14

SS1B: Lateral Raise
8 x 10, 10
7 x 10, 9, 9, 9

Hammer Curls
12 x 12, 11, 10
10 x 14, 13

Machine Preacher Curl
18 x 14, 12, 11

Notes
Slight painful shoulder click if I did the facepulls in a certain way, but everything else was good.

Edit: despite the programme calling for going up by 5kg when you hit >6 reps on the top set I'm gonna keep at 2.5kg on OHP since it is so stall prone.
« Last Edit: May 10, 2017, 07:48:57 am by Joe »
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Re: warpspeed to the new scenario
« Reply #109 on: May 11, 2017, 06:41:42 am »
0
11-05-17

Deadlift
70 x 5
90 x 3
102.5 x 5
115 x 3
127.5 x 4 [+5kg, -1 rep]
122.5 x 3
115 x 3
107.5 x 3
102.5 x 3
95 x 3
87.5 x 14

Front Squat
40 x 5
50 x 3
65 x 3, 5, 7, 4, 6, 8

Chins
BW x 7, 7, 5, 5

Neutral+Medium Grip Cable Row
50 x 10, 10, 8
37 x 14, 14, 12
traps feeling the burn

Neutral+Narrow Grip Lat Pulldowns
47 x 10, 10
45 x 10
32 x 16, 16
woof the armpit/lat pump

Bentover DB Shrug
18s x 10, 10, 10, 10

Calf Press
93 x 13
100 x 10, 10, 10, 10
86 x 16

Cable Crunch
50 x 12
59 x 12
68 x 10
77 x 8, 8, 8

Hollow Body Hold
BW x 15s, 15s, 15s, 15s, 15s

Notes

anyone got any favoured ab movements? not sure i love the cable crunch, though it is probably quite useful anyway
« Last Edit: May 11, 2017, 06:43:50 am by Joe »
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LBSS

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Re: warpspeed to the new scenario
« Reply #110 on: May 11, 2017, 01:46:48 pm »
+1
-hanging leg lifts/toes to bar (use straps)
-ab wheel roll-outs
-hollow body holds
-pallof press
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Joe

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Re: warpspeed to the new scenario
« Reply #111 on: May 12, 2017, 07:07:26 am »
0
12-05-17

Bench
Bar x 10
40 x 6
50 x 5
60 x 5
65 x 3
72.5 x 5 [=weight, +2 reps (I increased the training max but the way the %s work out means top set stayed the same]
70 x 3
65 x 5
62.5 x 3
60 x 5
55 x 3
50 x 13

CGBP
40 x 5
47.5 x 3, 5, 7, 4, 6, 8 [pretty close on the 7 and 8 sets]

DB OHP
16 x 10
20 x 6, 5
18 x 7
16 x 8

SS1A: Machine Rear Delt Flye
45 x 15, 14, 11, 10
39 x 12

SS1B: 1.5 Style Lateral Raise
6 x 6, 6, 6, 6, 6

SS2A: Machine Preacher Curl
27 x 10, 10, 10, 10 [really focused on the eccentric]

SS2B: Overhead DB Extension
20 x 12, 12, 12, 12, 12

Machine Flye
39 x 12
52 x 10
45 x 10
32 x 12
All of these sets were pretty similar in difficulty, just sort of getting a feel for the machine/isolating chest/funsies.

Incline DB Curl
7 x 14, 10
6 x 10
oh my the pump

Pallof Press
10.2 x 8, 8, 8, 8, 8
done with a pause, then holding til failure on the last set of the last rep. thanks for reminding me of these, lbss!

Notes

Very much ready for two days off, though this was another strong week of workouts.
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Joe

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Re: warpspeed to the new scenario
« Reply #112 on: May 12, 2017, 07:13:48 am »
0
Vertical Pulling
TT: 19
LT: 18

Horizontal Pulling
TT:15
LT: 13

Horizontal Pushing
TT: 13
LT: 9

Triceps
TT: 9
LT: 9

Biceps
TT: 20
LT: 14

Legs
TT: 7
LT: 8

Delts
TT: 16
LT: 14

Rear Delts
TT: 11
LT: 10

Calves
TT: 13
LT: 5

Abs
TT: 24
LT: 3

Notes

Did my core work this week like a sensible person. All going in the right direction. Not bothered by relatively low tricep accessory volume -- the dips aren't counted there and there's obvs a lot of pressing in the programme (esp CGBP is gonna be triceps heavy work, too).
« Last Edit: May 12, 2017, 07:23:05 am by Joe »
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Re: warpspeed to the new scenario
« Reply #113 on: May 14, 2017, 05:58:39 pm »
0
Progress tracker since starting nSuns. Formula for calculating max (est) is weight*(1+(reps/30)) which is basically the Wendler formula.



Squat and deadlift flying up.
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Joe

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Re: warpspeed to the new scenario
« Reply #114 on: May 15, 2017, 06:17:12 am »
0
15-05-17

Bench
Bar x 10
40 x 6
52.5 x 8
60 x 6
67.5 x 4, 4, 4 [first and last set was pretty tough]
65 x 5 [very close]
60 x 6
55 x 7
52.5 x 12

SS1A: Chins
BW x 4 [this was weirdly tough]
+10 x 3
+20 x 1
+15 x 2, 2, 2, 2
+10 x 4, 4
+5 x 4

SS1B: OHP
25 x 6
30 x 5
35 x 3, 5, 7, 4, 6, 8

Pendaly Row
55 x 8, 8, 8, 8, 8

DB Incline Bench
20 x 12, 12, 10, 9

SS2A: DB Curl
14 x 8, 8, 8, 8 [form better/stricter than last week]

SS2B: Cable Pushdown
23 x 10, 10, 10, 10

Notes

Quite a breathless workout/kind of close to chucking up at times.
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Joe

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Re: warpspeed to the new scenario
« Reply #115 on: May 16, 2017, 06:50:25 am »
0
16-05-17

Squat
Bar x 10
60 x 5
82.5 x 5
92.5 x 5
105 x 4
100 x 3
92.5 x 3
87.5 x 3
82.5 x 5
77.5 x 5
72.5 x 10

Deficit Deadlift
80 x 4
100 x 3, 5, 7, 4, 6, 8

Reverse Lunge
22s x 8, 8, 8

Leg Curl
41 x 10, 10, 10
32 x 18

Cable Crunch [rejigged form yet again and am back to being fond of it]
23.8 x 10
30.6 x 11, 10, 8

a bit later

Hollow Body Hold
BW x 25s, 22s, 21s, 21s
About 60-90 seconds rest, feeling much stabler. Gonna be golden once I can hold for a minute pretty easily, I reckon.

Notes

Slightly abbreviated workout, but good. Squat is progressing pretty nicely.
« Last Edit: May 16, 2017, 07:21:44 am by Joe »
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Re: warpspeed to the new scenario
« Reply #116 on: May 16, 2017, 08:19:46 am »
+2
<a href="http://www.youtube.com/watch?v=j9nNr82yAt8" target="_blank">http://www.youtube.com/watch?v=j9nNr82yAt8</a>

Video of the top set of squats. Depth is decent, and I am happy with what my knees are doing -- I'm keeping them forward and using my quads out of the hole well. Decently upright back-angle as far as I can see from this crappy angle.

Probably had another rep or two, but still playing is safe and I'm progressing well so I'm not bothered about going balls to the wall unnecessarily.
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LBSS

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Re: warpspeed to the new scenario
« Reply #117 on: May 16, 2017, 08:38:44 am »
0
angle crappy but yeah, from what's visible, looks good.
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Joe

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Re: warpspeed to the new scenario
« Reply #118 on: May 17, 2017, 06:28:33 am »
+1
17-05-17

Chins
BW x 4, 4, 4

OHP
Bar x 8
30 x 5
37.5 x 5
42.5 x 3
47.5 x 7 [fuck yes +2.5kg, = reps, and +4 reps from last time I did this weight a month ago]
45 x 3
42.5 x 3
40 x 5
37.5 x 5
35 x 5
32.5 x 14

Incline Bench
32.5 x 6
40 x 5
50 x 3, 5, 7, 4, 6, 8 [this was very tough, esp after really going for it on OHP]

Dips
BW x 11, 9, 8, 8

SS1A: Facepulls
12.5 x 14
17 x 12
14.7 x 14, 14
12.5 x 14

SS1B: Lateral Raise
8 x 10, 10, 10, 10

Hammer Curls
10 x 10
14 x 10, 9, 9
12 x 13

Machine Preacher Curl [really slow eccentric]
18 x 14, 12, 12

Low to High Cable Flye
9 x 12, 12, 10
Just wanted to give this a go as I wasn't a huge fan of the machine flyes last week. I really like this and will try to make it a regular accessory movement.

Notes

Really very happy with today's OHP work. Nice to get over 10 reps on dips, too, especially when quite fatigued. I wonder what I could hit for max reps if fresh.

Thanks for comments on squat form, lbss. I'll try to film from a better angle next time I back-squat, though that may not be for a while as training is taking a reduced priority after this week until early June. Will try to get in the gym 2-3 times a week to do maintenance work.
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Joe

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Re: warpspeed to the new scenario
« Reply #119 on: May 18, 2017, 06:22:13 am »
+1
18-05-17

Deadlift
70 x 4
90 x 3
102.5 x 5
117.5 x 3
130 x 4 [+2.5kg = reps, failed just below knees on fifth]
125 x 3
117.5 x 3
110 x 3
102.5 x 3
97.5 x 3
90 x 12

Front Squat
40 x 5
50 x 3
67.5 x 3, 5, 7, 4, 6, 8

Chins
BW x 8, 7, 6, 5

Neutral Grip Cable Row
52 x 8, 8, 8
39 x 14, 14

Narrow Lat Pulldown
45 x 8, 8
39 x 14, 14

Bentover DB Shrug
20 x 14, 14, 14, 14

Cable Crunch
45 x 10
59 x 10
68 x 8, 8, 8, 8

a bit later

Hollow Body Hold
4 x near failure, but I didn't bother timing

Notes

Accidentally deleted from my phone exact numbers on accessory work but I'm pretty sure what I have written is correct.

Video of deadlift:

<a href="http://www.youtube.com/watch?v=HLxrCwV_VqA" target="_blank">http://www.youtube.com/watch?v=HLxrCwV_VqA</a>

Pretty happy with form, input is welcome.
« Last Edit: May 18, 2017, 07:03:00 am by Joe »
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