Chong's "don't care Squat about Deadlift's" Warrior Blog

You're doing yourself proud with this steady progress, lovely work considering the various plagues you acquired. How is your bodyweight/composition coming along?

Also, your yoga exploits sound like most of my moving around at the moment!
 
icecold said:
You're doing yourself proud with this steady progress, lovely work considering the various plagues you acquired. How is your bodyweight/composition coming along?

Also, your yoga exploits sound like most of my moving around at the moment!
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Cheers mate. I'm not sure at the moment, as I said I honestly felt I'd wasted away! :D I was just getting there with some solid gains and the fat was dropping off well, abs starting to show without the need for anabolic lighting and then it's 2 steps back... again! Eating nothing but hardly any protein and lots of carby crap for a week has set me back a little bit.

Going to do a week of zero carb and see how I get along. I've made a few changes to my diet with more nutritious food and calories for this no carb week. Hopefully get my immune system up to speed.
 
Hypertrophy Specific Training​

Workout 4 of 6 - 10 reps -
- Day 22

Squats [12 sec] = Fronts tough, Back fairly easy
10x95 - Front Squat [+5kg]
10x120 - Back Squat [+5kg]
Incline DB Press [120 sec] = Backed down a little on 2nd set, don't want failure yet
10x47.5's - [+5kg]
10x45's -
Pull-Ups [-- sec] = Good, really powered up and nice slow controlled negative, full stretch of lats at bottom
10x(+7.5kg) - Hammer-Grip [+2.5kg]
Pulldowns [-- sec] = Tough
10x77.5 - Wide-grip pronated [+2.5kg]
Gironda Dips = Good
11xbw (+25kg) - [+5kg]
BB Bent Over Row [-- sec] = Pause at top of every rep, squeeze lats. EASY!
11x85 - Close-Grip supinated [+5kg]
RDL - EASY!
11x110 - [+5kg]
Military Press [90 sec] = 1st set easy, very last rep was a bit of a grinder
10x60 - [+2.5kg]
10x60 - [+2.5kg]
EZ-Bar Incline French Press [90 sec] = Lots and lots and lots of warmups
9x47.5 - [+7.5kg]
9x45 - [+2.5kg]
Curls [90 sec] = Not sure what happened there, only 6 reps, didn't want failure so did a drop set.
6(4)x52.5(50) - EZ-Bar [+2.5kg]
10x67.5 - Cable Curl [+2.5kg]

Total Workout Time = 90 mins

Supposed to train yesterday but had an immensely stressful day at work, got home, got ready for the gym and it just hit me. I sat on the bed and woke up at 10pm starving! :D I needed the extra recovery.

Day 4 with zero carbs as I'm starting CBL from the beginning and I'm being very strict and following it pretty much to the letter. I've even bought some 95% Isolate and Hydrolyzed Whey, never used these proteins before always just used WPC80. Will see how I get on with them.
 
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Hypertrophy Specific Training​

Workout 5 of 6 - 10 reps
- Day 24

Squats [12 sec] = Fronts very tough!
10x100 - Front Squat [+5kg]
10x125 - Back Squat [+5kg]
Incline DB Press [120 sec] = Absolutely shocking setup cost me dearly, didn't power the knee's up so I had to some kind of weird hammer curl to move them the last few inches. Strained forearm in process. First rep was such a grinder, it took a lot out of me and couldn't make the 10. I should have dropped the weight for 2nd set but was annoyed with myself.
9x50's - [+5kg]
6x50's - [+10kg]
6x42.5's - this was done zero rest to make up the reps
Pull-Ups [-- sec] = Good, really powered up and nice slow controlled negative, full stretch of lats at bottom
10x(+10kg) - Hammer-Grip [+2.5kg]
Wide-Grip Pulldowns [-- sec] = Tough
10x80 - Wide-grip pronated [+2.5kg]
Gironda Dips = Good
10xbw (+30kg) - [+5kg]
BB Bent Over Row [-- sec] = Pause at top of every rep, squeeze lats.
10x90 - Close-Grip supinated [+5kg]
RDL - Good
10x115 - [+5kg]
Military Press [90 sec] = Fatigued fast on 2nd set, shouldn't have eve attempted it, didn't need it.
10x62.5 - [+2.5kg]
7x62.5 - [+2.5kg]
EZ-Bar Incline French Press [90 sec] = Lots and lots and lots of warmups, triceps fried from pressing
8x47.5 -
7x47.5 - [+2.5kg]
Curls [90 sec] = Droped EZ-Curls, didn't need them today
0 - EZ-Bar
10x70 - Cable Curl [+2.5kg]

Total Workout Time = 90 mins

Just did not feel fully recovered today. I've done a week with zero carbs so decided to carb up, sweet jezuz I was sore afterwards. Feel wiped out, only got out of bed at 12pm today and I'm sore, forearm in particular and lower back very fatigued.

Considering performance and how tough yesterday was I think I'll call an end to the 10's and move into the 5's. I've struggled to get fully into the swing of things since that double whammy bug and having a week off. Seem to have lost the momentum HST builds up from the earlier workouts.

I'm going to see how the first few weeks of 5's goes, if I'm not feeling it I'll have a few days off and change program.
 
Been training again for a couple of weeks now. A combo of injury, illness and work have crippled my ability to train properly. It's been very stop, start, with one session per week, etc. Last week I managed a full 3 sessions and I'm going to hit the gym again today.

SUN 16th June
Workout 1 of 3
Day 1

Front Squats [90 sec] = Good
5x50 -
5x70 -
5x90 -
5x95 -
5x95 -
Chins [SUPERSET 1] = Hold and squeeze at top, slow controlled neg, pause at full stretch and then power up. Quality reppage!
6xbw - Wide-Grip
6xbw - Wide-Grip
6xbw - Hammer-Grip
6xbw - Hammer-Grip
Dips [SUPERSET 1] = The timing is import here, lower for count of 3, pause for 2, power up. Makes a huge difference!
12xbw -
11xbw -
8xbw -
8xbw -
Military Press [90 sec] = Shoulders and tri's goosed from that superset
10x50 -
9x50 -
7x50 -
Flat DB Flyes [GIANT SET 1] = Tempo 3-1-0
15x17.5's -
15x17.5's -
Bent Over Rear Raises [GIANT SET 1] = Beasted me
15x17.5's -
15x17.5's -
Incline DB Flyes [GIANT SET 1] = Tempo 3-1-0
12x17.5's -
12x17.5's -

Total Workout Time = 75 mins

Not so bothered about the weights atm, instead really concentrating on form, tempo and building my capacity for sustained bouts of effort. I love supersets and low rest times, it hurts :) Very strict on the rest times, even though I know it's costing me in reps and poundage lifted. That Giant Set at the end doesn't look much but dear lord I was a mess afterwards.
 
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TUE 18th June
Workout 2 of 3
Day 3

Walking DB Lunges [90 sec] = 22.5kg DB's in each hand. Ouch!
28x45 -
24x45 -
16x45 -
BOR [SUPERSET 1] = Hold and squeeze at top, slow controlled neg, pause at full stretch and then power up.
12x70 - Wide-Grip
12x70 - Wide-Grip
12x70 - Wide-Grip
6x75 - Wide-Grip
Bench Press [SUPERSET 1] = Tempo 3-2-0, no bouncing off the chest here. Elastic energy removed and it hurts!
12x80 -
10x85 -
10x85 -
8x90 -
Cable Curl [SUPERSET 2] = Tempo 3-1-0
12x55 -
12x60 -
9x65 -
Rope Pushdowns [SUPERSET 2] = Lockout and squeeze at the end, tri's on fire
12x45 -
12x55 -
11x55 -
Lat Raises [60 sec] = Tempo 2-1-0
15x10's -
15x12.5's -

Total Workout Time = 75 mins

Finally sorted my back out to the point I'm able to do lunges again, forget how bloody painful they are! Form was going last set so I called it quits rather than risk tweaking something. Concentrating on tempo for all sets, trying to limit elastic energy.
 
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THUR 20th June
Workout 3 of 3
Day 5

Inc DB Press [90 sec] = Tempo 3-1-0
12x40's -
10x42.5's -
7x45's -
Hammer Row [90 sec] = Tempo 3-1-0
12x50 -
12x52.5's -
11x52.5 -
Deadlifts [90 sec] = Good
5x120 -
5x120 -
5x130 -
5x130 -
5x130 -
Leg Ext [90 sec] = Tempo 3-1-0
15x80 -
15x87.5 -
12x95 -
French Press [SUPERSET 1] = Tempo 3-2-0
12x30 -
12x32.5 -
12.32.5 -
Zottman Curls [SUPERSET 1] = Tempo 3-1-0
15x10's -
15x12.5's -
12x15's -

Total Workout Time = 75 mins
 
SUN 23rd June
Workout 1 of 3
Day 8

Front Squats [90 sec] = Tempo 3-1-0
5x50 -
5x70 -
5x95 - [+5kg]
5x97.5 - [2.5kg]
5x97.5 - [+2.5kg]
Chins [SUPERSET 1] = Tempo 3-1-0 is a killer on these!
7xbw - Wide-Grip [+1 rep]
7xbw - Wide-Grip [+1 rep]
6xbw - Hammer-Grip
6xbw - Hammer-Grip
Dips [SUPERSET 1] = Tempo - 3-2-0
12xbw -
12xbw - [+1 rep]
11xbw - [+3 reps]
10xbw - [+2 reps]
Military Press [90 sec] = Shoulders and tri's goosed from that superset
8x50 -
8x55 - [+5kg]
7x55 - [+5kg]
Flat DB Flyes [GIANT SET 1] = Tempo 3-1-0
12x20's - [+5kg]
12x20's - [+5kg]
Bent Over Rear Raises [GIANT SET 1] = Beasted me
12x20's - [+5kg]
12x20's - [+5kg]
Incline DB Flyes [GIANT SET 1] = Tempo 3-1-0
12x20's - [+5kg]
12x20's - [+5kg]

Total Workout Time = 46 mins

In and out 46 mins on the clock, beasted.
 
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heavy into my power lifting, well strong man training, I did my fist 300kilo dead lift last week, I was sooooooo happy as I've been working so hard on my deads
 
c19lck said:
heavy into my power lifting, well strong man training, I did my fist 300kilo dead lift last week, I was sooooooo happy as I've been working so hard on my deads
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Random post or friend of chongs?

Either way, roll over to this thread:

http://forums.overclockers.co.uk/showthread.php?t=18474382

Oh and start a log.

Chong, sorry to hear about your issues, and lack of time to train, hopefully things will come back to full strength soon.
 
Freefaller said:
Sorry to hear of your AIDS - hope you're better, you certainly seem back on it! :cool:
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Getting there! :)
Syla5 said:
Chong, sorry to hear about your issues, and lack of time to train, hopefully things will come back to full strength soon.
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Cheers, I'm much more used to being a crippled old fart these days, I'll be back.... again... and again.... and again....
 
TUE 25th June
Workout 2 of 3
Day 10

Walking DB Lunges [90 sec] = 22.5kg DB's in each hand. Ouch!
28x45 -
28x45 - [+4 reps]
20x45 - [+4 reps]
BOR [SUPERSET 1] = Hold and squeeze at top, slow controlled neg, pause at full stretch and then power up.
12x70 - Wide-Grip
12x70 - Wide-Grip
12x75 - Wide-Grip [+5kg]
10x75 - Wide-Grip [+4 reps]
Bench Press [SUPERSET 1] = Tempo 3-2-0, no bouncing off the chest here. Elastic energy removed and it hurts!
12x80 -
10x85 -
10x87.5 - [+2.5kg]
8x92.5 - [+2.5kg]
Cable Curl [SUPERSET 2] = Tempo 3-1-0
12x55 -
13x60 - [+1 rep]
11x65 - [+2 reps]
Rope Pushdowns [SUPERSET 2] = Lockout and squeeze at the end, tri's on fire
12x45 -
12x50 -
11x55 -
Lat Raises [60 sec] = Tempo 2-1-0
15x10's -
12x12.5's -
11x12.5's - [+11 reps]

Total Workout Time = 60 mins

Not worrying about increases in weight, they will come. Concentrating on strict rest times and tempo for quality reps. If I can improve time under tension and keep the weights lower my old bones should repay me with less injuries :)
 
SUN 30th June
Workout 3 of 3
Day 15

Inc DB Press [100 sec] = Tempo 3-1-0
12x42.5's - [+5kg]
9x45's - [+5kg]
7.5(f)x45's - - just barely failed to lockout 8th rep
Hammer Row [90 sec] = Tempo 3-1-0. Great form and feel in lats.
12x50 -
12x52.5's -
12x55 - [+2.5kg]
8x57.5 - [+8 reps]
Deadlifts [120 sec] = Good
5x110 -
5x120 -
5x130 -
5x135 - [+5kg]
5x135 - [+5kg]
Zottman Curls [SUPERSET 1] = Tempo 3-1-0
15x10's -
12x12.5's -
12x15's -
6x15's - [+6 reps]
French Press [SUPERSET 1] = Tempo 3-2-0
12x30 -
12x32.5 -
12.35 - [+2.5kg]
Leg Ext [90 sec] = Tempo 3-1-0
15x87.5 - [+7.5kg]
12x95 - [+7.5kg]
10x102.5 - [+7.5kg]

Total Workout Time = 75 mins

This workout is a few days late due to work commitments. Will try to train every other day for the rest of week to try and get back on schedule.
 
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