Muzza's Strength training log.

Muzza1875

Muzza1875

Muzza1875

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22 Dec 2010
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West Lothian
Ok so I've decided to disregard aesthetics for the near future... not like I was a shredded beast in the first place! Aesthetics was always more important to me than being stonk but gonna change thing's up a bit and not worry about eating like a horse.

Made some good since my big cut from 19 stone.
Back up to 100kgs and sitting around 15% bf.

Current lifts are as follows:

Bench - 141kg
Deadlift 200kg
Squat 190kg

I can dumbell shoulder press 40kg's 5 x 5 and push press 95kg for a couple decent reps.
Dumbells only go up to 40'kgs so I'll have to make do.

I'm starting up this here captains log to keep track of progress and to get help with form amongst other thing's.
A lot of experienced dude's on here that know they're stuff and I was given a stupid amount of help and knowledge by you guy's when I was starting out looking like Jabba the hut.

Recently started training with another lad at my gym.
He's a rugby player and a few stone heavier but been out of action for a while so atm his strength and goals are similar.

We've set up a programme based around compound lifts.
Plenty of volume and has us doing all three major lifts twice a week 5x5 & 7 x 3.
I've done 5 x 5 before as well as gvt and smolov so shouldn't be too bad.

This morning's training in following order

5x5 160kg squats
5x5 bench press 116kg
5x5 negative squats 130kg
5 x 5 incline bench 100kg
5x5 paused squats 130kg
5x5 close grip bench 100kg
5x5 skull crushers 40kg

Weighted sit ups and stretching too finish off.
Definitely a lot of volume and was totally in clip afterwards. I know a few of you will probably think it's bit silly doing that much however my body only really responds when doing lot's of sets.

I have a video of today's paused squats to y
Upload and a shirt clip of push presses we we're doing yesterday.

Cheers for stopping by.
 
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In 4 big sexeh gains.

Tbh that looks like an unsustainable amount of volume, I don't know what is planned for the rest of the week of course.

If you find that it takes volume for your lower body to respond I would recommend your heavy sets then followed by some lighter higher volume sets. Perhaps 3 x 5 and then in the range of 2 to 3 sets of 15-20 reps.

I've never been one to be able to achieve decent volume when using RM's for more than 2 or 3 consecutive sets. They key to lower body development for me has always been higher repetition work with a moderate load. This approach worked well for me during DC training.

Just my 2 cents.
 
BennyC said:
In 4 big sexeh gains.

Tbh that looks like an unsustainable amount of volume, I don't know what is planned for the rest of the week of course.

If you find that it takes volume for your lower body to respond I would recommend your heavy sets then followed by some lighter higher volume sets. Perhaps 3 x 5 and then in the range of 2 to 3 sets of 15-20 reps.

I've never been one to be able to achieve decent volume when using RM's for more than 2 or 3 consecutive sets. They key to lower body development for me has always been higher repetition work with a moderate load. This approach worked well for me during DC training.

Just my 2 cents.
Click to expand...

Cheers for input bro.
Yeap it is pretty ridiculous the amount of volume we are doing hopefully we can adjust to it. not sure what we are doing tomorrow but mostly likely assistance work/ hyper trophy . I'll make sure to log.
Yea I'm the same mate.I think we'll be doing high reps with exercises like leg press/extentions and stuff leg deadlifts etc so hopefully heavy and hypertrophy together will aid in gainz.

 
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Cheers mucker ^

Today we done a bunch of accessory work.


4x 12 calf 160kg Raises
Stiff leg deads 70kg 4 x12
Good morning's 4 x 12 30kg
Lat pull downs 60kg 4 x 12
Leg extentions 4 x 12 70kg
Shrugs barbell 110kg 4 x 12
Shoulder press 4 x 30kg cable's.

Training partner is set on doing 12reps even for the leg exercises so I had to keep upping weight to find right amount of weight I would fail on around 12 reps since used to doing 20 reps.

Lower back was killing me I think a mixture of doms and lkwer back pump. Pain disappeared when we got onto lat pull downs.

7x3 deadlifts tomorrow as well as push presses so going be tough.

Current weight - 99.6kg.
Will be eating 3000 cals a day and aiming for 200> protein and around 200grams carbs.
 
Squats look pretty tidy. Personally I would:

Work on getting rid of the duck feet.
Adopt a low bar position.

Looked solid other than that :cool:
 
BennyC said:
Squats look pretty tidy. Personally I would:

Work on getting rid of the duck feet.
Adopt a low bar position.

Looked solid other than that :cool:
Click to expand...

Going off on a slight tangent but is duck feet a big problem? I was born with slightly 'bent' legs so my feet stick out a bit so when I squat they stick out as it is the most comfortable/stable. Is this an issue?
 
Macky said:
Going off on a slight tangent but is duck feet a big problem? I was born with slightly 'bent' legs so my feet stick out a bit so when I squat they stick out as it is the most comfortable/stable. Is this an issue?
Click to expand...
This is usually a product of tight ankles and hips, and makes it harder to generate torque through your legs (external rotation through hips-->knees-->feet).

I'd like to see a video before recommending anything though, as pre-existing issues complicate matters. Get yourself into the mobility thread and have a read too.
 
Removing duckfeet removed my sticking point in my squat and reduced knee collapse considerably.

As Icecold mentions, it'll vary individual to individual. Some strong squatters squat with toes pointed out.
 
BennyC said:
Removing duckfeet removed my sticking point in my squat and reduced knee collapse considerably.

As Icecold mentions, it'll vary individual to individual. Some strong squatters squat with toes pointed out.
Click to expand...

How did you 'remove' duckfeet? I have it (and have my whole life, I even walk dat duckfoot) and even if I start in a nice parallel and really screw in, by the end of the set I'll be duck foot again! Need some straps in the floor to hold me in place lol.
 
Today was heavy deadlifts and push press.
7 x 3 with 180kg deadlifts
7 x 3 with 81kg Push press
Heavy Hammer curls 5 x 5
Finished off with some rear delt stuff.

I think we might have over done it with weigh.
Only just managed to finish each set and form was non existant 6/7 set which yea was stupid to carry on at that weight as rounding was bad.
Going to upload form, feel free to slate/ give pointers as my form definitely needs work.
Never had anyone correct my form or show me proper technique as gym is full of phaggots.
Only just now am I confident enough to post vids of self.

Cals were around 3k yesterday 160ish carbs mostly postworkout.

 
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Will watch on lunch.

Neeee Nawww Neeee Naaawww

I can see from the preview you need a neutral spine, shoulders back, chin down, chest up, load the hamstrings more.

Edit:

You can see before the weight starts to move your neutral spine position fails as your back begins to arch. Your shoulders are pulled forward, because they are not being held back. Marginal amount of hip rise too and no real hinge either. Your core brace is probably questionable too.

Tightening all of those things up and becoming as rigid as possible in your upper body will help no end with driving the weight of the floor. Not sure what weight that is but if it's 180KG you look pretty comfortable. More hinge & better tightness/positioning should see you add weight to that pretty quickly :) At the moment most of the load is being place on your lower/mid back and not a great deal on hamstrings, glutes or hips. If you watch your video and compare it to any of Icecold's, Dom's, Delvis's or mine you'll see the difference.

In short, come to bro down, get peppered.
 
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Thanks for taking time out to give feedback bruh.
Yea will definitely take all above into account. Been trying to focus a lot on core last few weeks as previously wasn't bracing it as much as I could.
Working on the hinge atm doing a lot of assistance.
Will work with lighter weight next session and focus on shoulder position and hinge.

Haha yea will definitely be taking a look at everyone's form and technique instead of just sitting there miring the crazy weight's getting chucked about.
Will upload video next week during back.

Thanks again.
 
No worries. If my critique came across as a bit brisk it wasn't my intention!

Shouldn't take much to tidy your lift up tbh.

Get familiar with RDL's to re-enforce your hinge. Start with a very small ROM working top down and gradually increase it remembering to keep:

  • your shoulders back
  • head down/neutral
  • core properly braced (pushing out).
  • knees & ass back

There shouldn't be any movement in your spine on the RDL, at all. The straighter your spine stays the more hamstring & hinge you can recruit, the quicker, more powerful and easier the lift will be.

If you can nail all this on the RDL then it'll carry over to the deadlift with minimal effort.
 
Nah no way man I appreciate any input/feedback.
Will make sure to implement above advice.

Today was heavy bench and squats.
Done 7 x 3 121kg had to have someone help force the lat rep for last two set's so I'll stick to that weight till I can complete all set's without someone else touching bar even if its just fingers.

Worked way up to 180kg on squats doing lots of sets.
Supersetted skullcrushers with close grip bench on ez bar think I did 8 reps of each for total of 4 sets.
Finished off with hypertrophy for legs.leg presses 25 x 200kg x 4 and 4 x 20 60kg leg extentions.

Somehow dropped down to 98.2 last couple of day's even though been eating 3.5k cals and over.
Guessing too much volume or aids?
 
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