Author Topic: warpspeed to the new scenario  (Read 4791 times)

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Joe

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Re: warpspeed to the new scenario
« Reply #150 on: June 16, 2017, 06:10:04 am »
0
16-06-17

Jogged to gym ~1 mile

Did some random light back stuff (rope pulldowns, cable rows) while waiting for the bench to be free.

Bench
40 x 6
55 x 4
65 x 5
72.5 x 3
80 x 3 [=kg +1 rep, no spotter touch at all, so potentially really +2 reps]
77.5 x 3
72.5 x 5
67.5  3
65 x 5
60 x 3
55 x 10

CGBP
50 x 3, 5, 7, 4, 6, 8

Lo-Hi Cable Flye
5.7 x 14
7.9 x 8
5.7 x 13, 13
3.4 x 18

Seated DB OHP
14 x 16, 14, 12

SS1A 1.5 Lateral Raise
6 x 7, 7, 7
4 x 12

SS1B Machine Rear Delt Flye
59 x 14
66 x 10, 10
59 x 12

SS2A DB Incline Curl
8 x 14, 13, 12, 9

SS2B L-Extension
8 x 13, 13, 12, 9

BB Wrist Curl
30 x 15, 14, 12

DB Reverse Wrist Curl
5 x 15, 14, 14

Pallof Press
14.7 x 8, 8, 8, 8+max hold

Incline DB Flye->Press->Iso hold at bottom position
12 x something, something, something
Didn't bother counting b/c complicated and I was lazy and this is just chest pump work for fun

Notes

Really good workout, energy high. Finally got 8+ hours of sleep, though I've been having 1 hr naps most days, so I've not been deprived overall, just in the mornings. I've been waking up earlier than I want to and I'm still having exam dreams, so sleep quality hasn't been great.

Will increase bench training max despite saying I'd only do that if I got 4 reps.  8)

Two rest days in a row now. Will be much appreciated.

Will experiment with sumo deadlifts as my main p-chain movement, as the more vertical back angle may keep lower back clear.
« Last Edit: June 16, 2017, 08:06:04 am by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #151 on: June 19, 2017, 07:30:49 am »
0
19-06-17

It's so hot, was pretty sweaty just walking to the gym.

Cycle ~5 mins

Bench
Bar x 8
40 x 6
57.5 x 8
65 x 6
75 x 4, 4, 4
70 x 5
65 x 6
62.5 x 6 [missed 7th, I only rest about 90 seconds, so with a bit more could certainly have hit it i reckon]
57.5 x 8

SS1A Chins
BW x 4
+10 x 3
+20 x 2.5
+10 x 5, 5, 4, 4, 4

SS1B OHP
30 x 6
42.5 x 3, 5, 7, 4, 6, 8 [was really not expecting to hit this. OHP is growing so well]

DB Row
26 x 10, 10, 10

DB Incline
20 x 15, 13, 10 [form better yet!]

PJR Pullover
22 x 12, 12, 10

Cable Rope Curl
27 x 15
32 x 12, 12

Cable Upright Row
14 x 16
18 x 16
27 x 12
Really liked this. Didn't feel any shoulder issues, since I think the rope gives a good amount of freedom, and it was a nice + slightly different side-delt feeling to just raises.

Pallof Press
27 x 6, 6, 6+max hold
Probably a bit heavy

Notes

Happy with how bench and OHP went. Did not expect to only miss one rep between them.

Bought creatine and l-citrulline to try out. Creatine I expect to have a decent impact since I get basically none in my diet since I'm vegetarian. L-citrulline I'm a bit more dubious about but it's fairly cheap and well supported, and in the worst case the better pumps could be fun.
« Last Edit: June 19, 2017, 07:56:32 am by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #152 on: June 20, 2017, 05:58:13 am »
0
20-06-17

It's too hot, somebody fix this.

Elliptical ~5 mins

Front Squat
Bar x 8
40 x 5
60 x 2
67.5 x 5
77.5 x 3
85 x 4
80 x 3
77.5 x 3
72.5  3
67.5 x 5
62.5 x 5
60 x 7

Sumo Deadlift
60 x 5
75 x 5
90 x 3, 3, 3
Just fiddling about with form + trying it out. Will take some getting used too (particularly the thigh-arm interaction near lockout) but it was pain free and hit my adductors which is a pretty new feeling.

Reverse Lunge
24s x 10, 10, 8
Between front squats, deadlifts and holding a 24kg dumbbell in each hand for 20 reps of lunges my upper back was pretty sore

Leg Press
100 x 10
150 x 12, 12, 12

Leg Curl
41 x 12, 12, 11
32 x 8

Calf Press
134 x 10, 10, 8
107 x 16

Machine Preacher Curl
32 x 12
41 x 10, 9, 7
27 x 10

Cable Crunch
68 x 10
77 x 10
86 x 4
77 x 8, 8

Hanging Leg Raise
BW x 10
I will throw this in as the main ab movement on a future day.

Notes

First workout with l-citrulline. No idea if it had any effect but it was a good workout nevertheless. That stuff tastes vile, though, so will need to get used to it.

Leg workout with squats and deadlifts and no back pain  :headbang: :headbang: :headbang:
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #153 on: June 21, 2017, 06:32:34 am »
0
21-06-17

Chins
BW x 6, 6, 6

OHP
Bar x 6
35 x 4
45 x 5
50 x 3
57.5 x 1 [this was one hell of a grinder]
55 x 1 [meant to be three, heh]
50 x 3
47.5 x 5
45 x 5
42.5 x 5
40 x 9

Incline Bench
45 x 5
52.5 x 3, 5, 7, 4, 6, 8

SS1A Chest Supported Row
41 x 10, 10, 10, 10

SS1B Machine Dips
45 x 16
64 x 14
77 x 10, 10

SS2A Cable Lateral Raise
3.4 x 14, 14, 11, 10, 10

SS2B Facepulls
17 x 14, 14, 14, 14, 14 [changed the cable to be above my head and quite like this. A lot more trap involvement]

Hammer Curls
12 x 14, 12, 10

Notes

Fairly short and sweet. I liked the machine dips a lot, so shall be doing them in place of bodyweight dips for a while, since those can be rough on me.

Abs quite sore so I skipped today's ab stuff, which seems fine, no need to do it 5-days a week, especially the day before deadlifting.

Will probably reset OHP back 10% since that worked brilliantly last time and I much prefer being in the 3+ range to the horrible grinding 1-2 rep out on OHP.

Have been getting comments in the last 6 weeks or so about looking buff/hench/muscular, which is quite rewarding. Gonna keep pushing this bulk until I'm relatively content with strength (i.e. repping 60+kg on~OHP, ~100kg on bench, unsure on lower numbers due to change in movements recently).
« Last Edit: June 21, 2017, 07:02:14 am by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #154 on: June 22, 2017, 05:41:24 am »
0
22-06-17

Sumo Deadlift
60 x 5, 5, 5
80 x 3
100 x 3, 3, 3, 3
80 x 3

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

Chins
BW x 11, 9, 6

Neutral+Medium Cable Row
59 x 8, 8, 8
45 x 14

Wide Grip Lat Pulldown
52 x 9, 9
45 x 12, 10+32x10
The narrow+neutral handle was in use elsewhere so I figured I'd just change up the grip. I like this a lot, very different feeling.

DB Seal Row [done on ~30* incline]
14 x 12, 12, 12
This exercise is so great.

Calf Press
107 x 12, 12, 12, 10
93 x 14
Very slow with pauses in stretched position.

SS1A 45* Back Extension
BW x 15, 15, 15, 15

SS1B Cable Crunch
35.2 x 10
37.4 x 10, 10
39.7 x 8

Notes

Still keeping deadlifts light. The triples were pretty easy. Still getting used to form. Nice to get through this without any back pain, again. Extensions gave a great lower back pump, so will keep them around as they're probably useful for specifically strengthening the muscles around the vulnerable area.
« Last Edit: June 22, 2017, 07:13:08 am by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

LBSS

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Re: warpspeed to the new scenario
« Reply #155 on: June 22, 2017, 06:12:05 am »
+1
i feel like i've said this before, but i chuckle every time i see your signature. it's the best signature on here, and i say that as the guy with the second-best signature.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

Joe

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Re: warpspeed to the new scenario
« Reply #156 on: June 23, 2017, 06:11:33 am »
0
23-06-17

Bench
Bar x 10
40 x 6
55 x 4
65 x 5
75 x 3
82.5 x 3 [+2.5kg, = reps...nice]
80 x 3
75 x 5
70 x 3
65 x 5
62.5 x 3
57.5 x 9

CGBP
52.5 x 3, 5, 7, 4, 6, 8

Lo->Hi Cable Flye
14 x 10
9 x 15, 15, 14, 14

Seated DB OHP
16 x 16, 15, 13

SS1A 1.5 Style Lateral Raise
6 x 10, 9, 8, 7+4

SS1B Machine Rear Delt Flye
66 x 12, 12
73 x 9
66 x 12

EZ Bar Curl (for weights I assumed bar = 10kg)
Bar x 8
20 x 8
30 x 6, 6, 6
I really focussed on a slow eccentric here

SS2A DB Incline Curl
8 x 9
6 x 12, 12

SS2B L-Extension
9 x 12, 11, 10

Incline DB Flye->Press->Hold
12 x 10, 9, 8 [just counting the flyes]

BB Wrist Curl
12.5 x 30, 25, 20
Really slow eccentric

DB Reverse Wrist Curl
2 x 25, 25, 20
ditto

SS2A Cable Rotations [done from various angles]
12.5 x 6
7.5 x 12
10.2 x 12, 12
7.5 x 12

SS2B Hanging Leg Raises
BW x 10, 8, 7, 6

Notes

Getting occasional pain in my left elbow, though never during a workout/never acutely from an exercise, so I'm following Steven Low's recommendations for tedinopathy: http://stevenlow.org/overcoming-tendonitis

Thinking about it, more, though it may be the tricep tendon rather than the epicondylitis I used to deal with, so I ought to include some very high rep/slow eccentric tricep pushdowns in the future.
« Last Edit: June 23, 2017, 07:50:46 am by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #157 on: June 23, 2017, 06:54:03 am »
0
i feel like i've said this before, but i chuckle every time i see your signature. it's the best signature on here, and i say that as the guy with the second-best signature.

lol, yeah, bjpenn was a hilarious character

Edit: my favourite part is definitely the "parnets" misspelling
« Last Edit: June 23, 2017, 07:50:07 am by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #158 on: June 25, 2017, 08:11:36 am »
0
25-06-17

Front Squat
Bar x 8
40 x 5
67.5 x 3, 3, 3, 3, 3, 3, 3, 3 [if I haven't counted right that's meant to be 8 sets, easy]

SS1A Back Extension
BW x 15, 15, 15, 15

SS1B Cable Pushdown (controlled concentric and very slow eccentric, ala Steven Low's tedinopathy treatment)
5.7 x 30, 30, 30

Calf Press
107 x 16, 16, 14 [this machine is beginning to piss me off. It really needs lubricating. Will try to move to leg press or smith machien for this in future]

DB RDL
28 x 10, 10 [didn't want to do a back loaded hip hingey thing but there was a gaggle of annoying youths on the leg curl and I was impatient]

Notes

Just extra leg/prehab volume here. Fun and easy.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #159 on: June 26, 2017, 06:41:47 am »
+1
26-06-17

Bench
Bar x 10
40 x 6
57.5 x 8
67.5 x 6
77.5 x 4, 4, 3
72.5 x 5
67.5 x 6
62.5 x 7
60 x 8

SS1A Chins
BW x 5
+10 x 6, 5, 5, 5, 5, 4, 4
BW x 8

SS1B OHP
27.5 x 6
32.5 x 5
42.5 x 3, 5, 7, 4, 6, 7

DB Row
28 x 10, 10, 8

DB Incline Bench
22 x 12, 11, 10

Cable Rope Curl [different cable rack]
17 x 10
21.6 x 8
26.1 x 5
21.6 x 8

Cable Upright Row
17 x 14, 14, 14

Cable Rotation
10.2 x 10, 10, 10

Cable Pushdowns
5.7 x 40
7.3 x 30

Notes

Very standard workout.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #160 on: June 27, 2017, 05:51:50 am »
0
27-06-17

Front Squat
Bar x 10, 10
40 x 5
60 x 3
72.5 x 5
80 x 3
90 x 4 [+5kg, = reps]
85 x 3
80 x 3
75 x 3
72.5 x 5
67.5 x 5
62.5 x 8

Reverse Lunge
26 x 8, 8, 8

Leg Curl
41 x 15, 14, 12

Leg Press
150 x 15, 14, 14

SS1A Smith Machine Calf Raise
Bar x 8
70 x 10
100 x 7, 7, 7, 7
70 x 15
For numbers I assumed bar = 20 when it almost certainly is only like 5kg, but this is easier/makes no difference

SS1B EZ Bar Curl
30 x 9, 9, 9, 7 [really slow eccentric as usual]

Notes

Slight lower back botherment towards the end of the front squats, so no DLs today. Otherwise all good. Front squats feeling strong.
« Last Edit: June 27, 2017, 07:29:00 am by Joe »
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #161 on: June 28, 2017, 06:14:32 am »
0
28-06-17

Chins
BW x 6, 6

OHP
Bar x 8
30 x 5
42.5 x 5
47.5 x 3
52.5 x 5 [blargh, same as when I did this a few weeks ago]
50 x 3
47.5 x 3
45 x 5
42.5 x 5
37.5 x 5
35 x 12

Incline Bench
35 x 6
45 x 5
55 x 3, 5, 7, 4, 6, 8 [not so difficult]

SS1A Chest Supported Row
45 x 10, 10, 10, 9 [grip was giving out a bit]

SS1B Machine Dips
82 x 9, 9, 9, 9

Cable Lateral Raises
5.7 x 8
3.4 x 14, 14, 14, 12

SS2A Facepulls
19.3 x 14, 13, 13, 13, 12

SS2B Pallof Press
10.2 x 12, 12, 12, 12

Cable Pushdowns
3.4 x 40, 40, 30

Hammer Curls
12 x 16, 13, 12 [one more session at 12 then I'll move up to the 14s]

Notes

Just felt quite weak today. Grip being shitty fits with it just being a down day. Nice, then, to match a previous weight hit on a good day on the OHP. I'll move up to 55 for the top set next week and see what's what. My baseline strength is definitely going up (hitting 42.5x3,5,7,4,6,8, back off sets easier, hitting 35x12, etc), so it's just a matter of time and a good day until some nice PRs come.

The nice thing about this programme is that the accessory work is fun even after shitty main movements.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #162 on: June 29, 2017, 05:34:13 am »
0
29-06-17

Sumo Deadlift
60 x 5, 5
80 x 3
90 x 3
110 x 3, 3, 3, 3

Front Squat
60 x 3
70 x 3, 5, 7, 4, 6, 8

Chins
BW x 11, 9, 8

Cable Row
61 x 9, 8 [someone left a 2kg attachment on the plates that I didn't notice]
59 x 9
45 x 14

Wide Grip Lat Pulldown
52 x 10, 9, 9
45 x 10

One arm lat pulldown
18 x 8
Actually quite liked this, really good stretch, not sure I'll actually do it that often, but still

DB Seal Row
16 x 9, 9, 9

SS1A Back Extension
BW x 16, 16, 16

SS1B Cable Crunch
39.7 x 11, 10, 10

Notes

Not much of interest here. Chins and front squats feeling strong. Sumo deadlifts are fine, not bothering my back, so will continue to up the weight there slowly.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #163 on: June 30, 2017, 07:01:16 am »
+1
30-06-17

Bench
Bar x 10
40 x 7
55 x 4
67.5 x 5
77.5 x 3
85 x 3 [+2.5kg, = reps, spotter may have touched, they claim not but I'm unsure, though I think i'd've got it anyway]
80 x 3
77.5 x 4
72.5 x 3
67.5 x 5
62.5 x 5
57.5 x 10

CGBP
55 x 3, 5, 7, 4, 6, 8

Lo->Hi Cable Flye
14 x 13, 13, 13, 11 [mmc on point here, and the peak contraction was so good]

Seated DB OHP
18 x 12, 11, 10

1.5 Style Lateral Raise
7 x 7, 7, 7, 7 [a bit too much trap involvement, may go back to 6s next week]

Lateral Raise
5 x 16, 15, 14 [this, however, destroyed my side delts]

Machine Rear Delt Flye
73 x 10
66 x 13, 12
59 x 10 [lol, big drop off here. rear delts crushed from yesterday + probably acutely from the lat raises since they're involved there]

EZ Bar Curl
32.5 x 8, 8, 8 [slow eccentric, i love this movement, best bicep feeling of anything i do]

Vic Costa V-Bar Pushdown [https://www.youtube.com/watch?v=rtjmvc2N33A]
14 x 18, 18, 18 [absolutely loved this movement]

Incline Bench Spider Curl
6 x 14, 14, 14 [great feeling at the peak contraction here]

Incline DB Flye->Press->Hold
14 x 8, 8, 8 [no 12s available, so opted to go for 14s rather than 10s]

Hanging Leg Raises
BW x 8, 7, 7 [hard when quads are dead]

Pallof Press
7.9 x 15, 15, 15, 15 [I think this is probably better done in this sort of rep range]

Notes

Brilliant workout. Felt strong, had fun, and the mind-muscle connection was on point for basically every accessory movement. Getting 9 hours of sleep is handy. Looking forward to two days of rest, now, though.

Getting pretty close to the coveted 100kg bench, I think.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn

Joe

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Re: warpspeed to the new scenario
« Reply #164 on: July 03, 2017, 11:42:06 am »
0
03-07-17

Bench
Bar x 10
50 x 5
60 x 8
70 x 6
77.5 x 4, 4, 4
75 x 5
70 x 6
65 x 7
60 x 8

SS1A Chins
BW x 5
+10 x 7, 6, 6, 5, 4, 4, 3
BW x 8

SS1B OHP
30 x 6
40 x 3
45 x 3, 5, 7, 4, 6, 4 [felt strong but then just nothing left on that last set]

DB Row
30 x 8, 8, 8
22 x 14

DB Incline Bench
22 x 14, 12, 10

SS2A Hammer Curl
12 x 17, 13, 11

SS2B PJR Pullover
22 x 12, 12, 12 [taking it easy so as not to irritate elbow]

Lateral Raise
8 x 14, 13, 12, 11 [have really got the form down for these]

Pallof Press (differently weighted cable rack from usual]
23 x 15
18 x 15, 15, 15, 15

Notes

Great workout. I am ambivalent about putting the volume/no PR attempt day at the start of the week on this programme. I dislike it because it means you "waste" your fully rested day without going for any juicy PRs/top sets. However, I think it's not really wasted. PR attempts aren't where you build strength -- that happens by getting quality volume, which this rest structure enforces nicely.
"i threaten to kill myself whenever my parnets tell me to get a job" - bjpenn