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Hypem's log: 5/3/1


#542

De upper
100 pull aparts
5x2 explosive push ups

Bench
6x3x65

Seated Db half half full press
2x6x16kg

Pull ups
4x5, 10, 12,5, 10kg
6xBW

Push ups
20 (red band), 10, 6

Db flies
2x12x8kg with 3s eccentric makes a huge difference

Db 90/90 swings
2x15x6kg

Bb curls
2x15x15kg

Db shrugs
2x15x30kg

Db rolling triceps extensions
2x15x10kg


#543

De lower

Not feeling great today so took it easy

100 pull aparts

Squat
6x2x100

DL
3x1x110
Cut my shin on the third rep so I stopped there and my back was also super pumped up from Tuesday.

Db rear elevated lunges
2x10x10kg in each hand

10 Hanging leg raises
2x12 hanging knee raises
2x12x14kg Db side bends


#544

Me upper
100 pull aparts
6x2 explosive push ups

Bench, current PR is 100kg
Warm up then
1x70, 80, 90, 97,5, 102.5, 105
102,5 felt pretty fast so I took 105kg. I had a sticking point at 105kg but managed to grind, nothing ugly. I was very happy with this so I left it there.

3x92,5 felt easy

Db floor press
2x8x34kg

Db chest supported rows
5x12x20kg

Db Front raises
8kgx 12, 12, 8 reps

Db hammer curls
3x12x10kg

Db rolling extensions
3x15x8kg


#545

Me lower

100 pull aparts 3x3 jumps onto a box that was there

Squat, current PR is 165kg

Warm up then
1x120, 140, 155 (belt on from there), 170

So this a 5kg PR already and I felt pretty good. So I go and take 175 and miss out of the hole. And there I’m like damn I felt like I had a this.

So I take 160 again for a single, felt great. Then :
1x167,5, 175, 180


The trick was to move the bar down my back just a tiny bit, I knew I felt a bit stronger that way. So strictly speaking it is not a high bar PR of 15kg, rather than a new low bar PR. I always train high bar but with heavier weights I can tell I’m stronger with low bar.

I’ll post the videos later.

Deadlift
3x5x110kg

Done
edit: videos up. In order: 170, 175 (missed), 175, 180kg
I think the reason I miss 175 is from relaxing too much at the rebound. Any comments let me know!


#546

Wont comment on technique there are a lot of guys better than me to do that.
But that was impressive to me, well done Mate.
@khangles @MarkKO what do you guys think?


#547

There’s not anything that jumped out to me there.


#548

Also, nice work. Obviously.


#549

The gains you’ve made are awesome! Keep it up


#550

Thanks guys I appreciate !
De upper/lower

I can’t go to the gym this week end so I decided to do the DE work all in one

100 pull aparts
4x2 explosive push ups

Bench
6x3x70 was hard, I actually racked the bar for the last two of the last set (wide grip then)

Squat
5x3x110kg

DL
6x1x130

Pull ups
3x3x15kg
12xBW ( after ohp)

Ohp

40kgx8, 6, 6 I didn’t want to push it too much but it’s good to do that movement again. It’s definitely back in my next cycles, as accessory after ME upper

This is the end of three cycles !


#551

Deload

100 pull aparts

Squat
Warm up then worked up in 5kg jump to 110x5

Bench
Similarly up until 70x5

35 pull ups
Bent over rows
4x8x50kg

Db incline
2x15x18kg

Hanging leg raises 10
Hanging knee raises 15

Done
Weight 87,85kg


#552

Deload

100 pull aparts, 4x4 box jumps
DL
Worked up to 5x130kg

OHP
Worked up to 3x50kg

Pull ups with 1.25kg,
10 overhand
7-3 overhand
6-3-1 underhand
6-2-1-1 neutral

Took 7m30s

DB rows
2x10x22kg

DB rolling triceps extensions
2x12x8kg

Weight 86.45kg


#553

Start of hypertrophy cycle
The ME days will consist of working to a top set of 6 @8-10 RPE depending on the week

This week end was full of running cycling and open water swimming so the weights ended up lower than expected but that’s OK. I’m also going on holidays for 2 weeks from this Sunday. I’ll be doing a lot of cycling so I need to make sure I keep eating and do bodyweight workout while I’m away. I will then pick up the hypertrophy cycle again.
Me upper
100 pull aparts

Bench, my wrist is actually a bit tight from my 1RM low bar… That’ll teach me. So I switched to full grip.

Warm up then
5x60, 65
6x70, 75, 80@9
All paused, 80kg is actually my 10 RM touch and go

2x8x65
8x60
All paused

Ohp
3x8x35kg

Pull ups
10-8-8-6-6

Bent over rows
5x8x52,5kg

Weight 86,45kg


#554

Me lower
100 pull aparts

Squat, no belt
Warm up then
6x95, 110, 125, 130@9

My best with 130 is 5 reps. Also I tried slow the eccentric a bit and avoid dive bombing.

Now the fun starts
3x8x110

Front squats
8x60, 70, 80

Legs shaking. Tough to be doing reps again. 3x8 is much harder than 8x3 with the same weight.

DB sldl
2x10x22kg

Done


#555

Legs are sore as hell. I’ll take easier as I start the cycle when I’m back

Rep upper
100 pull aparts

Wide grip bench, pointer finger on ring (I was supposed to do wide grip but I wanted to try the same grip as Mark) this is SUPER wide for me but felt pretty good actually

3x8x70

Close grip
7x70
8x65, 60
I had to adjust the weight for close grip. That’s OK, I’ll probably start with 65 on the wide grip next time

Supersetted with weighted pull ups with 2,5kg
10
8-2
7-3
6-2-1-1

Db flies tempo 403
3x8x8kg
SS with
Cable rows
3x15x39kg

Barbell curls
3x8x25kg (PR woo ahah)

Db lateral raises
2x15x4kg


#556

Rep lower

Squat tempo 203
3x8x95, position felt great when everything is slowed down

SLDL
2x8x75

FS tempo 202
3x8x50

Leg press

4x10x70kg

Weight 87,4kg

This actually helped taking away the soreness from wednesday…


#557

Back from holidays ! I did some body weight workouts consisting of pull ups push ups and lunges/pistol squats.

Weight last night 86,85kg no creatine and dehydrated. 5h of sleep but I was very keen to get back to training

Me upper
Bench
6x60, 65, 70, 75 stopped there, not feeling great without surprise

Close grip
3x8x60

3x10 pull ups

Ohp
4x8x35

Bent over rows
4x8x50kg

Lateral raises
2x15x4kg

I took it easy today and didn’t push as I knew I’d be weaker. I’m back into my routine so I should be back to normal by next week.


#558

Me Lower

100 pull a parts

Squats

Warm up then
6x95, 105, 115, 120kg done, 10kg heavier than last week before holidays, not surprising

3x10x90kg

Front squats
10x 40, 50, 60kg

SLDL
2x10x50kg

Hanging knee raises
4x10

Weight 85,85kg


#559

Rep upper (low)
100 pull aparts
3x3 explosive push ups

Feet up wide grip (index on rings) bench tempo 303
Warm up then

8x50kg
2x10x45kg

The tempo makes it pretty tough hence the low weight. Also no leg drive. I’ll try and up the weight

Cgbp
4x10x45kg

Weighted pull ups, 2.5kg
4x10

Db flies tempo 403
3x8x8kg

Cables rows
3x15x39kg

Db lateral raises
3x15x4kg

Ss with
Db hammer curls
3x15x8kg


#560

Rep lower (low)

100 pull aparts, 3x3 box jumps

Tempo squats 303
3x12x80

Front squats
1x12x40kg
2x12x50
I tried to slow the eccentric on these but the last reps of each sets I had to just do them normally

Romanian DL
1x12x40kg
3x12x50kg good stretch

Leg press
1x12x50kg
1x12x70kg
2x12x90kg

I was still sore from tuesday and this made me feel better (at least today, we’ll see tomorrow). I’m liking the tempo squats. Next tuesday will be more DL oriented, but still front squatting


#561

Me upper (high)

100 pull aparts
3x3 explosive push ups

Bench

Warm up then
6x57,5, 65, 72,5kg
Aim for the day was 80 paused. So I load it up on the bar

I pick it up and I feel that it’s pretty heavy, but I do 4 reps. At this point I had another one but not sure about the last one. So I rack it and realise I put 15kg plates and not 10kg… Hence 4x90

I decide to rest pause the last two reps to get it done
2x1x90kg, both singles moved well.

A shame I messed up cause I might have ended up with 85 for 6. But I actually felt pretty good today, I’m happy with my best set of 4 so far actually.

Wide grip bench
4x8x62,5kg

Ohp
3x8x37,5kg

Pull ups SS with bench
12, 10, 10, 8

Bent over rows
5x8x52,5kg feeling my lats working

Lateral raises
3x15x4kg

Barbell curls
3x8x25kg

Weight 87,25 kg