Me gusta le hypertrophy

icecold said:
Mirin everything, particularly squat:deadlift working weight ratio.
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:)

Using strict form for deads has made them much more challenging and is actually (unsurprisingly) highlighting areas of weakness. They're coming on well though and I'm enjoying lifting heavy on the regular.

Need to bring those weak areas up, mainly hamstrings, so I have a respectable bench/squat/dead ratio. At this rate I'll be squatting more than I deadlift like a dyelp.

I went hell for leather with them today :cool:
 
As mentioned before I should be dropping exercises I fail to beat last weeks reps/weight with but as I am 'unassisted' the progression & overload is still useful.

A1 - 01.11.13 - Come in to the light son


Flat Bench: RP - 11/15
115KG - 8, 2, 1 = 11 (1 less rep than before again! :/ will stick with it, I have a plan, read on brethren)


No backrest DB Press: RP - 15/30
26KG's - 11, 4, 2 = 17 (Less reps but significantly more weight. Will treat as a new phase and aim to beat this next time)


Dips: RP - 15/20
BW + 32.5KG's - 8, 3, 2 = 13 (More weight, less reps. Will switch this out as I have done dips very frequently for a long time)


WG Pullup: RP - 15/20
BW + 5KG - 12, 3, 2 = 17 (Less reps, more weight)


Deadlift (lawd have mercy again pls): 5-8 / 8-10
165KG x 8 (4/2/2) (More reps, more weight, went a bit mad, 2 resets)
145KG x 10-12 (more reps, more weight, can't recall how many exactly, until I saw bright lights.)
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B1 - 04.11.13 - Fight me on Cowley Road


Straight Bar Curl: RP - 20/30
40KG - 10, 4, 2 = 16 (less reps, more weight)


Hammer Curl: SS - 11-20
14KG's - 17 = 17 (same reps, more weight)


Standing Calf Raise - SS, 5s.neg/15s.hold/0s
45KG's - 10 = 10 (more reps, more weight)


GHR: RP - 15/20
BW - 10, 8, 2 = 20 (found a good position, cramp on last set, more reps)


Back Squat (Low Bar): 5-8 / 20
165KG x 5 PB (more weight, slightly higher position, not failure but was battling knees out so stopped for safety)
115KG x 20 (more weight, same reps)
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A2 - 06.11.13 - Tricep pump of peace


Floor Pin Press - 20/30 - switched out Inc DB's as I want a bench PB soon.
100KG x 12, 5, 3= 20 - felt good.


OHP - RP - 11/15
55KG x 8, 2, 2 = 12 (less reps, more weight) - triceps ruined from pin presses.


Lying Fat Tricep Bar Skull Crusher - RP - 20/30
Bar10KG? + 22.5KG x 15, 5, 2 = 22 (Less reps, more weight)


Lat Pull Down - RP - 15/20
Pin 9 x 8, 5, 3 = 16 (in target range now)


BOR - SS - 10/12
85 x 12 (more weight, same reps) - focused on externally rotating shoulders, improvement.
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B2 - 08.11.13 - Hnnnnng


Machine EZ Curl - RP - 20/30 - switched as EZ bar felt uncomfortable at an increased weight/sensing injury.
Arm + 12.5KG x lots (had already done a set with the EZ bar)


Cable Rope Hammer Curl - SS - 11/20- switched as bar felt uncomfortable at an increased weight/sensing injury.
Pin 9 x having a play.


Seated Calf Raise - SS - 10/12
35KG (dat long lever) x 12 (more weight, less reps) - who cares about calves?


GHR - RP - 15-20 - switched out ISO leg curl as GHR will be more beneficial, yes I know it's less variation bla boa
BW x lots


Front Squat - 4/8 [120s] 20 - heels on plates this time + moving forward, much more comfortable, will work on flexibility eventually
115KG x 6 PB (more weight, more reps)
80KG x 20 (more weight, more reps, cardio brah.)
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A3 - 11.11.13 - Ace up my sleeve.


Flat Bench - RP - 11/15 - switched HS Chest Press inline with my bench goals, big improvement from this phase's A1 workout in comparison, tri's much stronger and felt much more stable, more reps as a result.

115 x 8, 3, 2 = 13 (same weight, more reps) - a bit disappointing to have only increased this working weight by 2.5KG in 6 weeks but progress is progress and what I was doing obviously wasn't working (as I was regressing).


ISO Shoulder Press Machine - RP - 11/15
85KG x 8, 4, 2 = 14 (more weight, more reps, bit of a big jump in hindsight)


CGBP - 11/15
90KG x 8, 3, 3 = 14 (same weight, same reps) couldn't count last week it seems.


Chin Ups - RP - 15/20
BW + 5KG x 12, 5, 4 = 21 (more weight, more reps)


CG Seated Cable Row - SS - 10/12
62.5KG x 12 (more weight, more reps)
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Did a pilates class with a friend for the lulz. It was interdasting and moderately challenging in places. Quite a lot of core DOMS. I did want to question the trainer what a 'Dome'd muscle was' but figured embarrassing her in front of her regulars wouldn't go down well.

B3 - 13.11.13 - They see me bustin' out 5 plate hack squats, they hatin'...


Inc DB Curl - RP - 20/30
16KG x 13, 4, 4 = 21 (more weight, less reps)


Cable Rope Hammer Curl - SS - 11/20
Pin 9 x 10 (benchmark)


ISO standing calf raise - SS - 10/12
Same - Still basically just buggering about with some ISO work and negatives, I'm too heavy a kerrrnt for ISO work and I don't have the facility for any other variant!


RDL's - SS - 10-15
132.5KG x 12 PB (reset for rep 9 (grip) (Same weight, more reps - grip has the dumbz, I put some pauses in too)


Hack/Front Squat Machine - 4/8 [120s] 20
200KG x 8 PB (more weight, more reps)
140KG x 20 (more weight, more reps - 3 paused reps at the end of my widow maker /offffft.)
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Delaying my next phase until Monday now, will take an addition rest day on Friday as I will be attempting the big 3 at Saturday's bro-down.

For your time:

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All kinds of PB's at today's bro down:

Bench: 142.5KG (up from 135KG, and a recently stalled 140KG)
Squat: 200KG (up from 190KG about 6 weeks ago)
Deadlift SB: 195KG (still getting this lift back up to speed)

Total: 537.5KG @ 94KG BW.

Videos soon.






Wanted to try 145KG here but Syla convinced me to try 150KG 'what's 5KG between friends? ;)' = too short a walk out and almost one smashed knee!

 
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mrthingyx said:
150kg front squat was doomed from the start with a rounded upper back, but 140kg was almost too easy!

Lovely stuff!
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:(

If I'd have braced better before un-racking it would have helped! Back squats you can get away with drawing extra air in but bit more difficult with front!

Was quite fatigued in general so don't think 160KG is far off with some form corrections etc :) put my quads to good use.
 
Syla, are the Power Perfects the same heel height as the Adipowers? Mirin the aesthetic gains and also am due to 'treat' myself for my last two exams.
 
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