Me gusta le hypertrophy

LOWER HYPERTROPHY - 19.04.14

SQUAT

115KG x 3 x 3 x 3 x 3 x 3 x 3 (speed work)

FRONT SQUAT (90s rests)

82.5KG x 12 x 12 x 12

LEG PRESS

200KG drop set down to 40KG

ABS

Some
Click to expand...

Mini bro-down. Felt quite wrecked come the end of front squats tbh! bit of a write off this session but did learn how to floss properly which will be hugely beneficial I feel.

Spend about 90 minutes on Sunday peppering my legs which already feel 100 x better.

UPPER POWER 21.04.14

BOR – UNDERHAND

95KG x 5 x 5 x 5

WG PULL UPS

+11.25KG x 8 x 7

T-BAR ROW – UPPER HANDLE (to chest)

42.5KG x 8 x 8

FLAT BENCH

122.5KG x 3 x 3 x 4

SAVICKAS PRESS

52.5KG x 6 x 6 x 6

SNATCH PULL

60KG x 6 x 6 x 6

DIPS

+32.5KG x 8 x 6

CABLE CURL

Pin 12 x 6 x 6 x 6

TRICEP CABLE PUSHDOWN – V HANDLE

35KG x 6 x 6 x 6
Click to expand...

This session was fasted, stopped before Savickas to help a fello bro out with a knot in his quads.

Cheesecake happened in the evening, pics soon.

Saw a low of 90.9KG on Saturday morning and then one too many Atomic burgers happened, 92.2KG, 91.2KG yesterday and a 91.4KG today. Confident I will be high 89's/low 90's by the weekend.
 
Last edited:
LOWER - POWER - 22.04.14


SQUAT

165KG x 3 x 3 x 4

BOXED SQUAT

120KG x 6 x 6

WALKING LUNGE

20KG DB's x 30 steps, x 24 steps

RDL

125KG x 6 x 6

ABS

Reverse crunch x 8 x 8 x 8
Click to expand...

I was ready to tear this workout a new poop piece when I arrived and come the end of my 3rd set of squats I was completely blowing.

Decided to switch V-squats for box squats as I'd like work on my squat again which I feel is currently lacking the hinge & power it had at the beginning of the year, a deficit doesn't help. Also due to not really having focused on squatting for the last 10 weeks prior I shouldn't expect too much tbh, still achieving my targeted reps 3 weeks consecutively with a 2.5KG increase week on week at least.

It's tempting to throw in some DC widowmakers again but these might be irrecoverable from in a deficit! Though the volume seems to work for me.

91.1KG this morning, waist down to 34" from 35.5+" 7/8 weeks ago. Into the 90's again tomorrow hopefully.
 
UPPER - HYPERTROPHY - 24.04.14

BOR – UNDERHAND
67.5KG x 3 x 3 x 3 x 3 x 3 x 3 (speed work)

CHIN UPS

+1.25KG x 12 x 8 x 6

LAT PULLDOWN

P6 (60/65KG approx) x 12 x 12 x 9 (controlled neg)

FLAT BENCH

90KG x 3 x 3 x 3 x 3 x 3 x 3

INC DB PRESS (30/45s rest)

32KG x 12 x 12 x 8

CABLE FLYES

P3 x 20 x 20

SAVICKAS PRESS

42.5KG x 12 x 8 x 5

SNATCH PULL

50KG x 8 x 8

FAT BAR CURL

+22.5KG x 10 x 10 x 10

PINWHEEL CURL

12KG’s x 15 x 15

CABLE OH EXT

P6 x 15 x 12 x 8

CABLE PUSHDOWN – BAR

P7 x 15 x 15
Click to expand...

No much to report here but probably time to change a few things about. Possibly using floor press for my flat press on power days and then flat bench on HT days.

LOWER HYPERTROPHY - 25.04.14

BOXED SQUAT

110KG x 3 x 3 x 3 x 3 x 3 x 3 (speed work)

FRONT SQUAT (90s rests)

85KG x 12 x 12 x 12

LEG EXT

25KG x 20 x 20 (3 splits), x 20 (4 splits). (Split = stopping to scream/cry)

WALKING LUNGE

14KG DB's x 30 x 30 x 30

ABS

Some
Click to expand...

Very pump.
Very sweaty.

26.04.14 - Cardio
10 minute stepper
15 minute incline walk
10 minute recline bike
Click to expand...

27.04.14 - Cardio / Mobility

25 minute incline walk
10 minute stepper

Leg flossing x much + rumble
Click to expand...

Cardio paid off with weigh ins on Sunday of 90.4KG down from 90.8 and Sunday 90KG dead.

UPPER POWER 28.04.14

DEADLIFT

140KG x 5 x 5 x 5

WG PULL UPS

+12.5KG x 9 x 7

T-BAR ROW – UPPER HANDLE (to chest)

45KG x 8 x 7

FLAT BENCH

122.5KG x 5 x 3 x 3

SAVICKAS PRESS

52.5KG x 9 x 8 x 6

FACE PULL W. EXTERNAL ROTATION

Cable @ some x 10 x 10 x 10

DIPS

+35KG x 7 x 6

CABLE CURL

Pin 12 x 6 x 6 x 6

TRICEP CABLE PUSHDOWN – V HANDLE

35KG x 6 x 6 x 6
Click to expand...

Decided to ditch BOR's and do these on my hypertrophy day instead as I'd like to keep my big 3 lifts in rotation one way or the other. Felt relatively heavy but comfortable considering after 3/4 weeks away.

Bench could have been better, bar too high tiring myself out.

Savickas feeling strong.

Facepull with external as Snatchpulls aggrivated my shoulder slightly as my external rotators need addressing. Hence the facepull with external rotation at the top.

SQUAT

167.5KG x 3 x 3 x 4


BOXED SQUAT

120KG x 8 x 8

RDL
125KG x 6 x 6

WALKING LUNGE

20KG DB's x 24 steps, x 24 steps

ABS

Hanging leg raise (bent knee)
Cable crunch
Click to expand...

Squats feeling okay but not particularly tight or confident in the hole. Some knee movement and forward rock and struggling to control depth. Still working on getting back in to my groove on these. But please strength is still there. Probably some short pauses at lighter weight next week. Whole thing needs fiddling.

Brought my RDL's forward but legs still struggling after squats.

Broke the 90KG barrier this morning with AM WEIGHT 89.6KG - Hnnnng. Cardio today too but 0.6KG loss from yesterday is a bit dramatic (lowered my on day calls by 100 the last two days) so threw an extra 100 cals in for today.

Will get some progress shots up soon as I think most have been in the group.
 
Last edited:
LOWER HYPERTROPHY - 02.05.14

PAUSED SQUAT

120KG x 3 x 3 x 3 x 3 x 3 x 3 (speed work)

FRONT SQUAT (90s rests)

87.5KG x 12 x 12 x 12

Video - soon.jpeg

LEG EXT

25KG x 20 x 20 x 20

WALKING LUNGE

14KG DB's x 30 x 30 x 30

ISO LEG CURL

6.25KG x 10 x 10 x 10

ABS

Some
Click to expand...


UPPER HYPERTROPHY 03.05.14

BOR – UNDERHAND

70KG x 3 x 3 x 3 x 3 x 3 x 3 (speed work)

HAMMER GRIP CHIN UPS

BW x 8 x 8 x 6

LAT PULLDOWN

63KG x 12 x 12 x 9

FLAT BENCH

90KG x 3 x 3 x 3 x 3 x 3 x 3 x 3

INC DB PRESS

32.5KG x 12 x 12 x 10


FLYES MACHINE

45KG x 20 x 20


SAVICKAS PRESS

42.5KG x 12 x 10 x 5


SNATCH PULL

50KG x 8 x 8 x 8

STRAIGHT BAR CURL

32.5KG x 12 x 10 x 8

PINWHEEL CURL

10KG’s x 15 x 15

CABLE OH EXT

25KG x 15 x 8 x 5


CABLE PUSHDOWN – BAR

20KG x 15 x 15
Click to expand...

Switched these two days around due to visiting/training with Maxeh. Epic PWO meal.

EdiRnBi.png

Birthday weekend, weigh in 90KG so minimal damage. Back to low 89's/high 88's again soon hopefully.

UPPER POWER 06.05.14

DEADLIFT

142.5KG x 5 x 5 x 5


NG PULL UPS

+10KG x 10 x 6

CABLE ISO ROW

20KG x 10 x 10

FLAT BENCH

122.5KG x 4 x 4 x 3

SAVICKAS PRESS

55KG x 9/10? x 7 x 6

FACE PULL / EXTERNAL ROTATION

Cable @ some x 10 x 10 x 10

DIPS

+35KG x 8 x 7

BB CURL

40KG x 6 x 6 x 6

TRICEP CABLE PUSHDOWN – ROPE

P12 x 6 x 6 x 6
Click to expand...

Deadlifts felt good, speed of the floor & general tightness improved. Pretty comfy for the second session back in to them.

Savickas press has come on loads recently so hoping this transfers to a strong OHP. Need to emphasis the lockout/hold at the top more as these is where the magic happens.
 
LOWER POWER 07.05.14

RDL

125KG x 6 x 6

SQUAT

170KG x 3 x 3 x 4

3-400KG TYRE FLIP

x 0 / F - challenged by a few bro's. To the knees but insanely heavy and couldn't get under it. Perhaps fresh.

PAUSED SQUAT

120KG x 8 x 6

LEG EXTENSION

x 3 / 4 sets of 3 to 5 reps working up to stack, 100KG+

WALKING LUNGE

24KG DB's x 20 steps, x 20 steps

ABS

Hanging leg raise (bent knee)
Reverse Crunch
Walkouts.
Click to expand...

Squats - Used the powerbar & bumper plates on the platform, had a few reps left on each set easily. :cool:. Felt VERY comfortable by comparison. Paused squats paying off.
 
UPPER HYPERTROPHY 09.05.14

BOR

80KG x 3 x 3 x 3 x 3 x 3 x 3 (speed work) - tweaked a bicep warming up.

CHIN UPS

+2.5KG x 12 x 8

LAT PULLDOWN

P6/7 x 12 x 12 x 7

FLOOR PRESS

100KG x 3 x 3 x 3 x 3 x 3 x 3 x 3

FLAT BENCH

90KG x 12 x 7 x 7

CABLE FLYES

P3 x 19 x 16

OHP PRESS

40KG x 12 x 8 x 7

FACEPULL

P7 x 15 x 15

some external facepull rotations too.

LATERAL RAISE

6KG x 12 x 12

FAT BAR CURL

+25KG x 12 x 7 x 5

PINWHEEL CURL

14KG’s x 10 x 10

CABLE OH EXT

Some x 3 set of some

CABLE PUSHDOWN – ROPE

Some x 3 set of some
Click to expand...

Floor press felt a bit alien (in b4 bennyc loves aliens, headtime etc), been a while. Also been a while since using hypertrophy ranges on flat bench. Form is fine but chest recruitment is a little on the low side for my liking. Got it spot on a few weeks ago so will tweak a few things.

OHP - doesn't really do it for me still, so will go back to Savickas press.

LOWER HYPERTROPHY - 10.05.14

SLDL

60KG x 12 x 12 x 12

PAUSED SQUAT (speed work)

Can't count derp:
112.5KG x 3 x 3 x 3 x 3
122.5KG x 3 x 3


FRONT SQUAT (90s rests)

90KG x 12 x 12 x 12


LEG EXTENSION

30KG x 20 x 20 x 20

WALKING LUNGE

14KG DB's x 30 x 30

ABS

Some ( knee raises / DB windmills 10KG x 10/10 x 3)
Click to expand...

SLDL's were just a tickling really not particularly heavy but more of a wake up for everything.

Paused squats felt v.joocy.

Front squats, deliciously grueling. Could be a bit more upright.

Mire my bicep vasc.
 
Last edited:
My form has changed a fair bit recently but it feels quite strong still.

My hinge is less prominent on my squats & deadlifts and I'm getting better glute & hamstring recruitment in both as a result :) Quads of peace taking a backseat.
 
Ta :cool:

I think the old 'knees behind toes' cue is a bit hit and miss depending on a persons physiology and how they actually squat. Being quad dominant my knees will always be further forward than someone who is glute or hamstring dominant. Play to your strengths :)
 
You must log in or register to reply here.
Back
Top Bottom