Garage Gains (Jibb's Log)

I bought my old machine for 250 €, sold for 450 €, and bought this one for 360 € with an additional bar and about 80kg of weight!

Fuck that shit

Get a fish & chips down your neck

1 Like

I’m going to give the paleo diet a chance, get huge and dry and it will be time for a fish and chips mate ! :joy:

1 Like

Construction of the new house is progressing, next step: tiling

2 Likes

What is it with you Euroboys and fucking tiling

@ChongLordUno underfloor heating + tiling = best combo ever

What do you put on the ground in your home?

1 Like

Floorboards and a carpet

Old school

1 Like

Part of the tiles will be like this (imitation floorboard)

W1.Incline Bench Press Layer

A1. Ramp to 5RM
15@10kg
10@30kg
6@40kg
5@50kg
5@60kg
5@65kg
5@70kg

A2. Rest pause @90% (Max reps/20s/Max reps)
8/3@64kg

A3. Myo reps @80% (Max reps/5s/3reps/5s/…)
8/3/2@56kg

A4. Iso @70% (mid range hold for 30sec / Max reps)
30s/3@50kg

B. Lat pulldown (3s hold)
10,10,10@40kg

C. Triceps pushdown (3s hold)
10,10,10@20kg

D. Barbell overhead walk / 3x30s
30,30,30@30kg

1 Like

W1.Zercher Squat Layer

A1. Ramp to 5RM
15@10kg
8@30kg
6@40kg
5@50kg
5@60kg
5@65kg
5@70kg

A2. Rest pause @90% (Max reps/20s/Max reps)
9/4@64kg

A3. Myo reps @80% (Max reps/5s/3reps/5s/…)
8/3/3/3/2@56kg

A4. Iso @70% (mid range hold for 30sec / Max reps)
20s/6@50kg

B1. Lying leg curl 3x8-10 3s hold at mid range
10,10,8@10kg

B2. DB RDL 3x8-10 3s hold stretch position
10,10,8@2x20kg

C. Prowler push
XXX / Not done

1 Like

Jibb mate what the fuck is this layer shit. Looks crazy

1 Like

It’s based on this program mate

One lift, lots of different intensity technique, amazing pump and sore as hell the day after !

1 Like

Mate I have heard about this. His long does a workout last?

Less than an hour (at this moment), when I will add some intensity sets (from 1 to 3), maybe a bit more than an hour

Oooooh bringing back the layers! Why did you chose myo-reps and iso-holds? And why 30 secs holds holy shit

And you did 9 reps with 64 on the Zercher? Looks like someone hold some gas for next week on his 5RM!

I just follow the plan! (I took a coaching on Thibarmy)

It’s been a long time since I last did a zercher squat, so it will go up quickly (I suppose)

1 Like

Alright, nice! I never personally had success with myo-reps. I don’t know I would feel focus, pump and all going down as the mini sets were going and I could usually do two much mini sets.

Yeah for sure but they are great. Last time I even had a great lats pump from them lol

1 Like

Since this is only the beginning, I will fully trust the plan and we will advise after!

1 Like

Same here :sweat_smile:

I agree completely. Enjoy your last day before lockdown :cry: