MAX EFFORT LOWER (Cycle 1 Acc Week 5)
Wide stance good morning
20x15,15
40x10
60x5
80x5
90x5
100x5
110x5 Brutal
High bar squats
20x15
40x8
60x4
80x20 This killed my.Despite that it was fun
Seated leg curls
2 sets
Low row
1 set
DYNAMIC EFFORT LOWER (Cycle 1 Acc Week 5)
Bench press
20x20,20
40x10
64x3x10 close grip,6 medium,4 regular
This shitty bench was too wide and low.I was touching too high and this was messing with my form.I need to start touching just a bit lower
Seated dumbell press
10x12
16x8
22x18 Fuck yeah.Even if they where lighter they couldn’t be less than 20 kg and the most I’ve pressed 20s is for 15
Pushdowns
3 sets
Pulldowns
3 sets
DYNAMIC EFFORT LOWER (Cycle 1 Acc Week 5)
Parallel box squat
20x?
60x8
80x2x15
I’m still destroyed from the gm so I left it there
Now that the accumulation is over,some things to consider for the upcoming cycles
1.On upper body days the shoulders volume was nearly 0.Some more side and rear delt flies won’t hurt
2.On lower body days I must up the volume on assistance work.Getting my leg raises up to 20 straight reps,shrugs and rows up to something good and stuff like that won’t hurt.Even if my lower back is fried after the main work I’ll still try to do some pulldowns and shit
3.Warm up more.Usually I’m in a hurry so that the piece of equipment I need won’t get taken but fuck it better wait a bit but be ready to go
4.My bench form needs work,so I’ll start treating dynamic effort days more like form days.Still trying to be fast but fuck the time shit
Now for the intensification I’ll try to drink at least 1000 calories on milk to fuel my workouts.Time to lift some real weights
MAX EFFORT UPPER (Cycle 1 Int Week 1)
Close-ish grip paused bench
20x20
40x10
60x3
70x2
80x1
90x1
100x1
104x1
110x1 My left foot moved so I had no leg drive
112.5x1 Maybe had some more in me but that’s still a big pr.Should have hold it at the top but whatever I’ll just keep it in mind for next time
Wide grip bench
20x10
50x5
70x5
80x5
85x5
Skullcrushers
10x15 Assume that the EZ bar is 10 kg
20x10
30x10
40x7
Pushdowns
3 sets
Barbell row
20x20
40x10
60x10
80x9,8,7 I really liked this exercise.I’ll drop the weight and work from there.Getting them up to 100x10 would be nice
Side laterals
3 sets
Band facepulls
Lots of reps and sets
Barbell curls
20x45
MAX EFFORT LOWER (Cycle 1 Int Week 1)
Below parallel box squat
20x10
40x8
60x6 or 5 can’t remember
80x2
100x1
110x1
120x1
130x1
140x1 I might had a bit more in me but I was still happy
Below knee block pull
50x5
80x3
110x3
140x3
160x3 Easy as fuck but the belt made me feel like I was gonna throw up and didn’t feel like going beltless
Seated hamstring curls
3 sets
That’s all folks
DYNAMIC EFFORT UPPER (Cycle 1 Int Week 1)
Bench press
20x20,20
50x5
80x3x9 with 3 different grips
90x5 paused
Today’s workout was at a public gym so the equipment was shitty.Hooks were too high and that made unracking uncomfortable
Pushdowns
4 sets
Pulldowns
3 sets
DYNAMIC EFFORT LOWER (Cycle 1 Int Week 1)
To the shitty public gym again so I only did deadlifts
Deadlifts(beltless)
60 kg for some singles
90 kg for some singles
120 for a shitload of singles
160 for a fast single
The strength to pull 200 kg is there if I don’t loose my grip.I think what I’m missing to pull big is frequent heavy pulling.I’ll probably specialize in deadlift until I pull a goal weight
MAX EFFORT UPPER (Cycle 1 Int Week 2)
Paused bench press(felt good so why not)
20x20
40x12,8
60x2
80x1,1 to check belt tightness.Decided to let it a bit looser
90x1 Fast us fuck.After all this time doing close grip regular grip seems like I don’t move the bar at all
100x1
105x1
110x0 Touched a bit low and the spotter helped me on the lockout.I surely had it but he helped me so it was a no rep
110x1
Asking for help to unrack the bar fucked me up.I felt looser.Still I feel good pressing 110 but I had more on me
Facepulls
A shitload of sets and reps
I’m not gonna ask for a hand off again.I think if I unracked the weight myself I’d hit a 115 with a solid pause.I’ll work my ass off to hit 125-130 until I turn 20 at 16/3/2016.If 2016 ends with a 150 kg bench paused and a 260 kg deadlift I’ll have a chance for a big total and even placing(although that will need a lot of work and dedication)
MAX EFFORT LOWER (Cycle 1 Acc Week 2)
Deadlifts
60xsome singles,some half reps and generally playing around
100xsome singles
120xsome singles
160x2
180x1 For some reason I felt like I’d throw up.The belt wasn’t too tight.Maybe I’ll go beltless from now on.I was feeling like I’d throw up but didn’t want to leave this weight so I just pulled it without getting tight or anything and it looked like a speed rep
DYNAMIC EFFORT UPPER (Cycle 1 Int Week 2)
Not a good day.That’s all I’m gonna say
DYNAMIC EFFORT LOWER (Cycle 1 Int Week 2)
Deadlift
60x fucking around just to get warmed up
100xsome singles
140xsome singles
160x1 fust as fuck.And as always I felt like loosing my grip.FAK YO HAND
Pendley row
60 for a lot of reps and sets just to see how this exercise feels
Shrugs(little rom aka leeman style)
60x20
80x10-12
100x15 easy as fuck
120x12 hard but with such a rom I can get it up to something big really quickly
Ab wheel
I loved it.I must get it up to something strong
So it’s time for the second cycle.This time I’ll only focus on deadlifts on lower body days.This will be at least until I’ll get it up to 220 kg
This cycle will be 4 weeks accumulation and 2 intensification
ACCUMULATION
Max effort upper
Close grip bench press,close grip floor press,close grip paused incline,close grip pin press
Dumbbell incline for a rep max(probably 30+ reps)
Some kind of barbell extension for a 60+ reps
Barbell rows I’ll probably just do 1 set on these but we’ll see
Pulldowns for 60+ total reps
Shoulders and bis
Max effort lower
2 inches deficit deadlift,low block pull,some kind of good morning,1 inch deficit pull
High bar squat for a rep max(12+ reps)
Some kind of leg curl for 80+ reps
Shrugs I haven’t decided yet but probably just one set
Hypers parallel to the floor,Some ab movement and probably some grip exercise all for a shitload of reps
Dynamic effort upper
Bench 20+ sets
Dumbbell shoulder press for 60+ reps
Some kind of tricep extension for 100+ reps
Some kind of row (probably barbell)
Pulldowns for 60+ reps
Shoulders and bis
Dynamic effort lower
Deadlifts savid set.On that you load the barbell with 60% of your max and do as many single as possible with a minimum goal of 20
Deadlift stance box squats for a rep pr(12+ reps).I’ll do them with a forward lean as Leeman suggests
Some kind of leg curl for 80+ reps
And then again hypers parallel to the floor,Some ab movement and probably some grip exercise all for a shitload of reps
INTENSIFICATION
Probably 2 full rom non close grip exercises for the max effort upper and a deadlift with a close deadlift variation for the max effort lower
For the dynamic effort days I’ll work at 70% or above
I’ll also try to fit some extra grip,recovery and form work on my off days.I’m thinking of something like
Bench with 50 kg or so for a lot of sets
Deadlift with 80 kg or so for a lot of sets
Grip exercise
Facepulls,Leg curls,Abs for 100 light reps
MAX EFFORT UPPER (Cycle 2 Acc Week 1)
Close grip bench press
20x20,20 superseted with face pulls
40x10 superseted with face pulls
60x6
70x5
80x5
85x5
90x5 Wtf it felt so light I thought to re-rack it and check if the weight was right
95x5
Dumbbell incline
10x15
14x10
18x31 that was tough
Barbell extensions to forehead
20x10
30x14,10,11,10,8,10(last one looked more like a press) Reps were all over the place cause my tris where so pumped
Barbell row
20x25,25
40x10
60x10
70x20
Wide grip pulldowns
30x15
50x15,7
40x10,8 My forearms and lats were too pumped to continue.These weights felt too light but I just couldn’t rep them
Side laterals
6x33,20,17
Barbell curls
empty barx26
MAX EFFORT LOWER (Cycle 2 Acc Week 1)
2’ deficit deadlift
50x2 sets of playing around superseted with cable crunches
80x5
110x5
140x5
150x5
Close stance high bar atg squats
20x10
50x5
70x3
90x10 back was rounding which basically smashed it which basically made me leave
Yesterday even while I was warming up for the deadlift my lower back was tight.I think that’s due to weak core.So I’ll work the fuck out of it during my lower body days.Also I’ll do daily stretching and on my off days I’ll go at the gym and do like 100+ total reps of some back extension and 100+ reps of some ab exercise
EXTRA WORKOUT
From now on I’ll start doing way more warm up stuff than just reps on the movement.I saw a Chris Duffin video on warm up for the deadlift,so I gave it a try and it felt amazing.So
Goblet squats 10 kg x 10,10
Hip side to side 10,10
Split squat 10
1 leg deadlift with rotation at the top 8
Hanging leg raises
Bw x 10,10,9,4+20 reps not hanging
Tried to do some wheel roll outs but it was impossible
Hypers parallel to the floor
bw x 15 x 3
Banded leg curls
1 band x 50,50
Plate holds
2 5 kgs x 4 sets I only counted the second one.It was probably the longest one.One minute and I felt my bones were gonna rip off
Good morning
empty bar x 15,15
DYNAMIC EFFORT UPPER (Cycle 2 Acc Week 1)
Felt like shit today and thought of skipping it but fuck it I got in anyway
Bench press with feet on the bench
20x20,20 superseted with facepulls
50x3x10 with a close and 10 with a close-ish grip.I never thought I’d tell something like that but I liked it
Seated dumbbell press
6x10
10x6
14x15,10
Facepulls
15x20,20
Nothing special but it’s better than nothing I guess
A great video I found on speed work