wozza2k's pursuit of vanity

Not really sure what happened tonight but struggled from the start, need to work on form on Rows (need to be more 'parallel' to the floor when pulling).

Onto the next on I suppose

Squat
Bar
60 5 5
80 5 5
100 3 3
110 4 3 3 2 f

Row
40 10 10
50 6 6
60 5
62.5 5 5 5 5 3

Bench
40 10
50 10
60 5
65 5 x 5

Pull ups
8 5 3

Battle ropes
 
Dude - for the shreds, I would take your reps up to 8-10 for all your compounds (deadlifts aside - stick to 5s) and then 10-12 for anything else. Extra volume with help cut/hypertrophy depending on which way your calories go...

Plus the pump will be amusing. :D
 
Hmm I thought a slight calorie deficit whilst remaining on the same set/rep range would be sufficient, clearly I'll have to reconsider that.

Will be pump chasing then on non-deadlift day :)
 
You are not wrong at all... moar volume is about maintaining as much stimulus for the muscles as possible, ergo potentially the most size dring a cut. Unless you are desperate to keep your strength, but you won't lose much if you work at the same equivalent intensity (I.e. 8RM vs 3RM).
 
Not sure what I think if this session, I didn't struggle as such with OHP but it was more i was being impatient between sets admittedly there is no way in hell I would hit 8 reps for this lift.

Deads I felt solid throughout but grip gives way on/after the 3 rep on the WS, will have to experiment and get used to hook grip for more gains.

Pull ups I was happy to hit 10 reps twice.

OHP
Bar 10 10
30 5 5
40 5 4 4 5 5

Deadlift
60 5
80 5
100 5
120 1
130 1
140 3 3 3
100 5 5

Trap bar DL
60 5 5
100 5 5
120 5
130 5
140 5

Pull
10 10 6
 
I think I can hack 6, but getting to 10+ is going to need a lot of work and I feel more food...

I imagine it would be a transition from 5 x 5, to 6 x 4 > 8 x 3 then eventually 10 x 3?
 
Struggled, did not like that extra 6th rep at all, do not like this weird leg pump feeling.

Admittedly floor press was the only one where I was really struggling so much I nearly had to bail on the last set but everything else was just a light grind.

Squat
Bar
60 10 10
80 8
100 2 x 6
105 4 x 6

Row
40 10 10
50 8 8
55 5
60 5 x 6

Bench
40 10 10
50 10
60 6
65 4 x 6

Pull ups 10 8 5
 
YASSSSS! 155kg pulled, double overhand with hook grip :D didn't film it so have to use imagination :D

Other notes OHP is a lift I struggle with on volume but I'll press on (see what I did there).

Dead
60 10
80 5
100 5
120 3
130 1
140 1
145 1
150 1
155 1
140 3 3

Trap DL
60 10
100 5
120 5
140 5
150 5

OHP
Bar 10 10
30 10
35 8
40 5 6 6 5 1 3

Pull up
BW 10 8
BW + 8kg 4 4 4

Sled push
2 x 40kg x 20m
2 x 50kg x 20m
2 x 60kg x 20m
 
Interesting session felt like I really struggled but looking back it looks like I hit the higher reps ok :confused: Grind on for sets of 8s :s

Squats
Bar
60 10 10
80 8
100 4 x 7

Row
40 10 10
50 8
60 4 x 7

Bench
Bar
40 10
50 8
60 4 x 7

Pull ups
BW 8
BW + 8kg 5 5 4 4
 
Another deadlift PB, although watching the video back I'm not sure it really counts due to the shoddy form (which incidentally needs a lot of work).

Missed out on OHP due to gym being stupidly busy so wasn't possible at the start and was too fatigued after deads to do them :(

Deadlift
60 5
80 5
100 5
120 3
140 3
150 1 1
160 1
140 1

Trapbar
60 5
100 5
120 3
140 3
150 3 3 3

Pull ups.
BW 8
BW + 8kg - 5 4 5 5

Sled
45kg x 20m x 2
70kg x 20m x 3


 
I actually preferred the second one... The first had extra lumbar flexion that was a little less pronounced in the second.,, :D

As you set up, don't forget to stick your bum up at the ceiling for that extra tension. Then try and crimp one off as you initiate the lift. ;)
 
Squats were ok but really struggled with the extra reps on rows & bench. Wanting to eat everything I see these last few days. Must stay strong for the shreddies for summer/holiday :(

Squat
Bar
60 10
80 10
100 4 x 8
110 2 x 3

Row
40 10 10
50 10 10
60 8 8 5 5 5

Bench
40 10
50 10
60 8 8 7 6 5

Pull ups
BW+8kg 5 5 3
BW 4 1 2

Tricep cable pull-down
 
Schedule got moved about this week due to weekend plans, the loss of that one rest day have massively impacted today as I still feel slightly sore going in today, really struggled with pulling 150 on deads and hitting the reps on OHP.

Oh I thought I'll throw in some bike work for conditioning....

OHP
20 10 10
30 8 8
40 6 4 5 4 4
30 5 5

DL
60 10
80 5
100 5
120 3
140 3
150 f
140 1
130 2 1

Trapbar DL
60 10
100 5
120 5 5
130 3
140 3 3

Pull ups
BW + 8kg 5 5 3 3
BW + 12kg 4 3 2

HITT Bike
Was supposed to be 20 on then 10 off for 2minutes. Was more like 20 on, 10 off, 10 on, 30 off, 10 on, 20 off, 10 on. Legs are stupidly pumped...
 
Really struggled through this session, hitting the extra reps was really taxing and hard to recover from, couldn't manage it at all on Rows.

Need to really floss out the right shoulder as I feel I can't 'pin' it down when benching and it clicks when overhead pressing with a dumbbell...

Squat
Bar
60 10 10
80 5 5
100 8 8 8 5 5

Row
40 10 10
50 10 10
60 5 x 5

Bench
Bar 10 10
40 8 8
50 8
60 8 8 6 6

Pull-ups
Bw + 8kg 6 5 5
Bw + 12kg 3 3 2
 
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