Russian Master Hybrid - Back to the DOMS part un!

tom_e · 1 May 2014 at 10:35

Noice!

icecold · 1 May 2014 at 14:49

Looks like this is going well! Nice work

Freefaller · 1 May 2014 at 21:47

Day 15 - 6*6 squats

Bar*lots
60*10
80*10
100*8
120*6

WS:

142.5*6
142.5*6
142.5*6
142.5*6
142.5*6
142.5*6

Bench:

bar*lots
50*10
70*8

102.5*2
102.5*2
102.5*2
102.5*2
102.5*2
102.5*2

Felt pretty straight forward today - felt like a boss. :cool:

Freefaller · 6 May 2014 at 21:10

Day 16 - Bench / squats

Was working late tonight and so was late at the gym so only did the basics.

Bench:

Bar*lots
50*10
70*10
95*6

110*5
110*5
110*5
110*5
110*5

Squats:

Bar*lots
60*10
100*8
120*5

142.5*2
142.5*2
142.5*2
142.5*2
142.5*2
142.5*2

Freefaller · 7 May 2014 at 21:40

Day 17 - Deadlifts

Was a little tired and apprehensive of this session - however I took some caffeine powder and a few little amino acid combinations and it felt like I was a gummy bear ready to bounce around! :cool:

RDL:

Bar*lots
70*lots
110*10
130*6
165*5

Deads working set:

185*5
185*5
185*5
185*5
185*5

Felt good :cool:

Pull ups:

20*6
60*2 - OMG! :cool:

Felt like a boss!

(vid below)
30*6
20*8

DB Rows:

50*6
50*6
50*8

Awesome session :cool:

Freefaller · 8 May 2014 at 22:01

Day 18 - 5*5 squats

Knackered today (so much going on ATM! :eek:

)

My little pre-workout stack is doing it's job though :cool:

Squats:

bar*lots
60*12
80*12
100*10
120*8

152.5*5
152.5*5
152.5*5
152.5*5
152.5*5 - this set felt silly easy - I don't get it. Deep, slow controlled and powerful. I don't understand my body....

Bench:

bar*lots
50*12
70*10
90*6

102.5*2
102.5*2
102.5*2
102.5*2
102.5*2
102.5*2

Did some silly long (5-10s) pauses for a laugh on the bench just for a laugh.

A2Z · 9 May 2014 at 01:23

Freefaller said:

Wow well done, very impressive.

I've always sucked at pull ups, would you say the best way to improve is just by doing them as much as possible, ie. every time Im in the gym?

Freefaller · 9 May 2014 at 07:38

Keep doing them. With good form. The better you do them the more "easy" they become. If you can do up to 10 of bodyweight pull ups, then I'd start adding some weight progressively loading the weight as you become more comfortable doing pull ups.

I had some injuries a while back and so couldn't do all the exercises I wanted so spent more time doing them, so I guess it just comes down to doing more but without fatiguing. Accessory exercises like rows, and so on are also helpful to build up that strength.

Freefaller · 12 May 2014 at 22:09

Day 19 - OHP

OHP:

bar*lots
30*10
40*10
50*6

62.5*5
62.5*5
62.5*5
62.5*5
62.5*5

DB Snatch:

35*5
40*5
45*5
45*5
50*2

Cable side raises:

7.5*8
7.5*8
7.5*8
7.5*8

Cable rows:

85*8
85*8
85*8

Freefaller · 12 May 2014 at 22:12

Day 20 - 4*4 Bench / Squat

Bench:

bar*lots
50*10
70*8
90*5
105*3

115*4
115*4
115*4
115*4

Squats:

bar*lots
60*10
90*10
100*8
120*6

142.5*2
142.5*2
142.5*2
142.5*2
142.5*2
142.5*2

Never before would I have said that 140kg squats were easy - but these felt like a warm up :cool:

v.happy

Walking lunges:

30*8
30*8
30*8

Freefaller · 13 May 2014 at 22:13

Day 21 - Deadlifts

RDL warm up

Bar*lots
60*10
70*8
90*8
110*8
120*6

150*4

WS:

197.5*4
197.5*4
197.5*4
197.5*4

Pull ups:

20*8
25*8
30*6

DB Rows:

50*6
50*6
50*8

Freefaller · 16 May 2014 at 11:25

Day 22 - OHP

OHP

Bar*lots
30*10
40*10
50*5
60*3

WS:

67.5*4
67.5*4
67.5*4
67.5*4

Felt hard but okay.

Cable side raises:

7.5*8
7.5*8
7.5*8
7.5*8

Seated DB shoulder press

30*8
30*6
30*6

Cable Rows:

85*8
85*8
85*10

mrthingyx · 16 May 2014 at 11:32

Buddy, I have 140*5*5 squats coming up this afternoon, and I am in no doubt they will not feel like a warmup. :eek:

It looks like this RMSR implementation suits you nicely... and I particularly like the OHP gainz.

Freefaller · 16 May 2014 at 15:46

160kg squats tonight!

That's going to be great!

mrthingyx · 16 May 2014 at 15:50

Heh - I've just managed 4 sets of 5 at 140kg and it certainly didn't feel like a warmup.

Freefaller · 16 May 2014 at 16:00

The 142.5 6*6 I did admittedly did feel a bit tough but manageable.

mrthingyx · 16 May 2014 at 16:12

One day...

wozza2k · 16 May 2014 at 17:37

Those OHP figures are like my better bench figures. So strong, so much mire

Freefaller · 16 May 2014 at 20:51

Day 23 - Squats 4*4

We all have to start somewhere

Very motivated today - it's friday the gym was empty. Happy days.

Squats:

Bar*lots
60*16
80*10
100*6
120*6
140*4

WS:

160*4
160*4
160*4
160*7 - yes I know I should have done 4 but I felt so good I wanted MOAAAAR!

Bench deload:

bar*lots
60*12
80*10

WS:

102.5*2
102.5*2
102.5*2 - 5s pause
102.5*2 - 5s pause
102.5*2 - 7s pause
102.5*2 - 10s pause - trollololol

Dips:

20*8
40*6
40*8

Phew.

Freefaller · 19 May 2014 at 22:36

Day 24 - Bench & squat

Bench:

Feeling pretty good today.

Bar*lots
60*10
70*8
80*5
90*5
105*3

WS:

122.5*3
122.5*3
122.5*3

all paused

Dropset:

102.5*12 -felt straightforward

Squats:

Deload doubles today as usual.

Bar*lots
60*10
80*10
100*6
120*5

142.5*2
142.5*2
150*2
160*2
170*2
180*1.5 (second rep wasn't really to depth)

I know it was supposed to be a light session, but I'm not going to be able to do the 2nd day this week so thought I'd ramp up the weights a bit. I shouldn't have really as I was absolutely creamed... but meh why not!

DS:

140*12 - well that was a surprise! Felt pretty easy!

Fried.