Me gusta le hypertrophy
- Thread starter BennyC
- Start date
Yeah, hopefully I can blast my way through them in a reasonable time.
Pinwheel curls look interesting. Dat squeeze.
This session was a little rushed as I had dropped the car at the garage and didn't want to spend too long at the gym. Rest periods could be longer and probably should/will be moving forward.
Loads were a little less than they should be too, with it being the first week of the program and after a deload and the second week of my cut I didn't want to go in guns blazing.
Safe to say medial glute is ruined! Managed to find a way the completely fry my glutes with the lunge. I stack my knee just over/outside my ankle (similar to squats) and then also turn my torso towards the leading foot slightly too.
I hadn't done heavy back squats 'properly' since deciding to stop RMSR about 7/8 weeks ago? I’d done some heavy boxed work though. Generally these felt fine, the movement pattern felt pretty good though a little unfamiliar and my bar positioning/back angle needs a little tweak as does tightness in the hole but generally these felt nice and a little less quad dominant than usual which is good too. (120 warm up didn't film)
Last edited:
Man of Honour
- Joined
- 5 Jun 2003
- Posts
- 91,822
- Location
- Falling...
Monster sessions recently 
Monster sessions recently
Ta
I always feel stronger/more capable on a cut, tend to have more of a MTFU attitude
AM weight today 91.5KG (-1.5KG total)
If I can manage a 220KG squat at 88KG (x2.5 BW) I'll be over the moon.
Shredded gloots for summer?
I am literally the opposite when I am not eating like a **** I have naff all strength, not that I had any anyway...
Shredded gloots for summer?
I am literally the opposite when I am not eating like a **** I have naff all strength, not that I had any anyway...
Gonna have glutes like unpeeled almonds in 10 weeks.
Pump of prosperity.
Rests between 30-45s for assistance exercises. about 60-90s for speed work.
Haven't done cable flyes in about 2 years so these felt joocey.
92.1KG this morning, up 0.6KG, my lunch 'filling' was higher calorie than usual yesterday and my helping of PB was a little larger too. Had white instead of sweet potato in the evening as well. Not worried as I had a similar fluctuation last week on a similar day.
LOWER - HYPERTROPHY
SQUAT
112.5KG x 3 x 3 x 3 x 3 x 3 x 3 (speed work)
FRONT SQUAT
80KG x 12 x 12 x 12
LEG EXTENSIONS
20KG x 15 x 15 x 15
WALKING LUNGE
14KG DB's x 30 x 30
SLDL
Nope - quads can't support any load
ISO LYING/KNEELING HAMSTRING CURL
5KG x 10 x 10 x 10 x 10
ABS
Lying Legs Raised Crunch 3 x 10
Ring Hanging Knee Raise 3 x 8
Reverse crunch 3 x 8
Was absolutely gassed by the end of my front squats, rests around 60-90s on these, 30 -60s for everything else.
Severe quad pump, absolutely solid.
Walking lunge weight on power days can go up from next week as movement for these is familiar again now.
Quite enjoyed this week/introduction to PHAT even if my backside & abs are causing me a lot of grief.
Last two days I've eaten about 3k cals so not surprising to see 92.6KG on the scales this morning (1KG gain in two days
). Two off days this weekend so would be pleased if I'm back under 92KG Monday and under 91KG by the end of the week with less indulgence.This last night probably didn't help, nomnomnom.
Soldato
- Joined
- 17 Jun 2010
- Posts
- 12,538
- Location
- London
Snatch pulls hnnnnnggggg!
I don't like fronties for high reps as my rack position fatigues well ahead of my legs.
I don't like fronties for high reps as my rack position fatigues well ahead of my legs.
Dug deeper today
Extra tricep iso is carrying over in to my presses, lots of extra reps in bench. So using the 'DC' method for progression the weight goes up next week and reps will expectedly(sp?) decrease, the following week at the same weight should see more reps. Reps &/or weight should increase each session, so I have something to aim for.
BW 91.6KG, recovered from the small gorge at the end of last week, hopefully be in to the 90's shortly.
With the bank holiday on Friday & Monday, social plans permitting I might train these sessions fasted.
Squats felt a little off today, not as much power as I'd have liked. More knee movement that I'm happy with, medial glute still smashed from last week.
Gluteels tender from V-Squats & walking lunges.
Abs still battered from Friday which affected my RDL's, which felt hideously heavy!
Weight 91.6KG still, so need to tighten up on diet slightly to get things moving again.
Last edited:
What's your dl pb benneh 220kg? I know we all use kg here in uk but how cool does 500lbs sound?
Not far off my man
222.5KG / 490.5lbs
Had 225 to just below the knee
Another 5KG and 500lb club time.
10 weeks of Coan again would probably see another 10Keeeegs+
Edit: Definitely been overeating by around 3-400cals on my on days. Props to Maxeh for nagging me to actually track religiously. I even weighed the mayo in my Tuna this morning
(91.6KG still this morning)
Last edited: