Me gusta le hypertrophy

Ta.

Will see how much recovery is effected by snatch drills and subsequent snatch work. Tried to bench yesterday at Iffley and needed a finger or two at 140KG. I was benching in the cage on a poverty bench so the set up wasn't great and I'd done all that snatch work before so traps & rear delts were fatigued.

Managed to peeeeeeb at Iffley yesterday on the squat. Quite annoyed that I duck footed without realising as I'd probably have got another 2.5/5KG if I didn't have to battle the sticking point. Tidied heavier reps planned for the new year meet.

First 205KG


Second 205KG


The fact I could perform 2 singles with this weight would suggest it isn't quite my 1RM.

200KG x 1, x f


Fancied a double but body not responding.
 
KiNgPiN83 said:
Handsome guy, handsome lifting. Your head also looks bigger in these vids... :p
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Too kind :) I did a lot of cranial training last week. Head circumference PB.

I reckon you have a 210/15 in you easy
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Me too, remove the duck feet and a 210 shouldn't be too difficult. Might introduce a few pauses in the new year as once I'm moving out the whole I can accelerate pretty quickly.
 
BennyC said:
Too kind :) I did a lot of cranial training last week. Head circumference PB.

:D:D



Me too, remove the duck feet and a 210 shouldn't be too difficult. Might introduce a few pauses in the new year as once I'm moving out the whole I can accelerate pretty quickly.
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Get some screaming br0's and you'll be all:

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Forgive the poverty edit, still getting to grips with iMovie on iPhone.

A2 - 06.11.13 - Tasty Triceps


Floor Pin Press - 20/30
107.5KG x 12, 2, 2 = 16 (less reps, more weight)


Seated DB Press w/backrest - RP - 11/15
28KG x 12, 3, 2 = 17 (spot on)


Lying Paused Fat Tricep Bar Hammer Grip Skull Crusher - 2ct - RP - 20/30
Bar10KG? + 25KG x 11, 3, 2 = 16 (Less reps, more weight)


Wide Hammer Grip Lat Pull Down - RP - 15/20
Pin 10 x 8, 4, 3 = 15 (spot on)


BOR - SS - 10/12
90KG x 12 (more weight, same reps)
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Only filmed Pin Press, DB press and BOR. Didn't see much point in filming pull down or lying triceps extensions. Also didn't film the stretching after each exercise.

Should give an idea of what rest pause looks like.


It might look like I just suddenly decide to stop in the middle of a comfortable looking set or 'easyish' rep but I assure you that is not the case!

Rest pause is a bit like CGBP in that without much warning 'body says no' :p

Post PB leg gains:

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B2 - 26.12.13 - Boxing day squats for my sins

Standing Fat Bar Curl - RP - 20/30
Bar + 25KG x 16, 5, 3 = 24 (same weight, same reps, albeit more on the first set)


Cable Rope Hammer Curl - SS - 11/20
Pin 10 x 10 = 10


GHR - RP - 15-20
BW x 11, 4, 2


Back Squat - 4/8 [120s] 20
172.5KG x 8 PB (more weight, more reps)
122.5KG x 20 (more weight, more reps)
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This is what a 'widowmaker' set looks like: (Relatively happy with form, though a few obvious improvements to be made)


Think I missed depth on the 8th rep slightly.

Swelfie:

21/5/13 - 86KG ish from memory........................27/12/13 - 95.5KG
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Doesn't look to be much difference despite being 10KG heavier! lawwwwl I am much stronger though!

Edit: Ate a lot of steak & chips yesterday

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Fuaaaark :(

Don't think the photo's are the best comparison! Definitely thicker than before, dare I say it I probably don't want my proportions to change much, I'd like bigger shoulders but that's about it.

Can just about get away with a 44R jacket off the shelf, 46's don't come in a 'short' :/

Eying up some strength routines for 2014 and dare I say it as close to a 600KG total as possible :eek:
 
A3 - 28.12.13 - Tremendous Triceps


Pin/Floor Press - RP - 11/15
110KG x 13, 3, 2 = 18 (More weight, more reps)


Klokov - RP - 11/15
42.5KG x 10, 5, 3 = 15 (trailing this, felt good)


Dips - 11/15
32.5KG x 11, 3, 2 = 16 (new to workout A3, less weight than previous cycles but triceps heavy pressing carried out previously)


Ring Pull Ups - RP - 15/20
BW x 10, 4, 2 = 16 (new, fancied a change :))


T-Bar Low Row - SS - 10/12
41.25KG x 12 (More weight, same reps)
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Filmed pin press & dips today. Dips weren't the heaviest and having pin pressed were much harder than normal.



Pin Press comparison: (2 bench sessions and 1 rm attempt amongst these)

20-30?/11/13 100KG x 12, 5, 3= 20
6/12/13 102.5KG x 13, 5, 2 = 20
11/12/13 105KG x 13, 3, 1 = 17
20/12/13 107.5KG x 12, 2, 1 = 15
28/12/13 110KG x 13, 3, 2 = 18

Christmas paying off? :cool:

Think I need to do some board pressing on bench as the stable base of floor press isn't the same as a bench stable base, noimsayin?

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B3 - 13.11.13 - Only gains now


Machine EZ Curl - RP - 20/30 - RP - 20/30 (again)
16.25KG x 16, 6, 3 = 25 (same weight, more reps)


Cable Rope Hammer Curl - SS - 11/20
Pin 10 x 12 (same weight, more reps)


GHR - RP - 15/20 - So these should have been paused RDL's 3ct :confused: will switch both GHR's from next cycle to paused RDL's instead
BW x 10, 6, 2 = 18

Front Squat - 4/8 [120s] 20
125KG x 5 (Lighter than last B3 as 130KG was too heavy really and I need to reenforce form)
90KG x 16 (Fell short, that core fatigue, get so gassed from these so breathing and repping is ridiculously tough!)

Walked out far enough this time :p
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Felt fairly fresh today as the gym had been closed for 3 days. Mis-reracked the 100KG so strained my trap/shoulder slightly. You can see me moving forward at the bottom of the squat as it gets heavier until I hit end ankle range. Managed to correct this at the end of the widowmaker by breaking from the knees more.

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A1 - 4.1.14 - Time to get stronkkk


Flat Bench: RP - 11/15
117.5KG - 8, 3, 1 = 12 (Same weight, more reps)


Push Press: RP - 15/30
62.5KG's - 10, 3, 3 = 16 (Same weight, more reps)


CGBP: RP - 15/20
85KG's - 12, 3, 1 = 16 (More weight, less reps)


Paused Deadlift ?ct: 5-8 / 8-10
142.5KG x 8
122.5 x 9?


Ring Chin Up: RP - 15/20
BW - 9, 3, 2 = 14
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BW: 94.8KG

*Trained Fasted*

Bench felt very good today, combination of pin press and rest over the gym close period/christmas. 60KG felt heavier on the right hand side, initially I put this down to my trap strain (I was worried this might cause problems) but 80KG felt evenly balanced so must have been a grip issue. The tripple at 100KG felt very comfortable and was pleased to get an extra 2 reps on the first set of my RP working weight.

Push Press felt better today too though watching the video back I need to adjust my wrist position completely.

GCBP nothing much to report here except I misread my log sheet so jumped 5KG here (rather than 2.5KG) but handled it well.

Paused Deads - I've switched the order round for these to align with my goals as I need to make significant improvements on my deads to hit my 600KG total this year I want to hit them fresh rather than after having done chins/pull ups. These all felt a bit groce tbh and my lumbar region feels weak in comparison to everywhere else, my back angle could probably change and sitting back further would help. Trap strain didn't make life any easier and also my second working set didn't film :mad: nevertheless they look comfortable even if they didn't feel it :p

Ring Chins - for variety, more emphasis on the bicep here so will see how I get on with these.

This is probably the most taxing workout of each cycle and I wanted to train fasted today as I like training fasted when I can. I forgot my BCAA's though so safe to say all of today's gains are negated :p

Bench Comparison:

18/10/13 - 112.5KG - 8/3/2 - 13
01/11/13 - 115KG - 7/3/2 - 12
15/11/13 - 115KG - 8/2/1 - 11
30/11/13 - Bro-down & 1RM @ 142.5KG

(Enter le pin press dragon)

02/12/13 - 115KG - 8/2/1 - 11
16/12/13 - 117.5KG - 6/3/1 - 10
4/1/14 - 117.5KG - 8/3/1 - 12
18/1/14 - Bro-down & 1RM attempt to come :)
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iPotato not liking a 400MB HD upload right now.

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