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I can't access GUS right now...again! :(
But, I wanted to say that those Deadlifts look sweet! Pistols are hard. I think being able to do 5 per leg after such a grueling deadlift session is tres impressive! |
Thanks Wolf.
For the first time in a long time I was actually to the point where I was almost falling over at the bottom of the squat. I'm usually very strong in that position. Your GUS problem is very strange lol. Hopefully it fixes itself! |
Everytime my university's ITS gets updated, Wikidot, etc are all blocked. So I have to shoot them a pm telling them to unblock the site. Today was the 4th email I've sent them in a week.
It's ironic that the hole is where you failed: I used to always fail in the hole but yesterday I failed/had a really hard time getting to mid-point. Arg... |
Tuesday March 24th
186lbs Uni Press (7 doubles) 60x2 60x2 60x2 60x2 60x2 60x2 60x2 Pullups BWx16, x10, x5, x5 I opted for a change in my pullups and went with bodyweight only, going to very near failure. My biceps were the limiting factor today, the first set really killed them. I managed to get 36 reps total between 4 sets so next time I'm going to try and beat 36 reps total, not try and progress on each set. SO I might try and use clusters (similar to what Wolf's doing), staying away from failure until the later sets, and getting a higher volume that way. It might also limit the impact my biceps have. Neutral Pushups +45x10, +50x10, +45x10 Zottman's SKIPPED I could barely curl my water bottle, the decision to skip was made for me :biglaugh: |
Thursday March 26th
186lbs OH Squat 105x1 115x1 125x1 125x1 125x1 Had a couple close calls at the start of the movement but once I get into the hole I don't have any problems. Anderson FS 205x2 215x2 225x2 Backsquat 245x5, 265x5, 265x5 Last set was tough. I'll be able to progress next week though, shouldn't be much of a problem. |
Friday March 27th
186lbs CG Pin Press 225x1 230x1 235x1 230x1 225x1 185x8 Very solid benching today. Much more comfortable with 225 than in previous weeks. 185 backoff felt like 135 (for the first 5 reps anyway lol) Inv. Row +30x10, +30x10 Cable Rows 195x6, 195x5 Neutral Grip Facepulls 105x10x2 |
Monday March 30th
187lbs Deads (10 singles) 345x1 355x1 365x1 370x1 370x1 370x1 365x1 360x1 355x1 350x1 Awesome deadlift day! Not only did I get in all 10 singles, but I got 8 singles above 95% (almost 9 :P). That is some very high intensity for a 10 setter. Pistols BWx5, BWx5, BWx2 These are still taking a bit of a hammering because of the deads. I might take a bit of a break and throw lunges in. Uni Ham Curls 65x5x2 |
Wow, that is definately some sustained high intensity work. Great job.
Dubs |
Thanks, IW. :)
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Tuesday March 31st
186lbs BB Military Press 95x3 115x3 115x1 125x3 125x1 135x2 135x2 Pullups 6,6,6,6,6,6,4,5 Managed to get 45 reps total (+9 over last weeks). Neutral Pushups +50x10x2, +45x10 DB Pinch Deadlift (That's what I'm calling it anyway :D) 60x5x2 Basically you take two dumbbells (mine are all flat faced so they mate up perfectly) and you pinch the ends together and deadlift it. Today I used 2 30lb dbs and the combination of the smooth plastic on them and my somewhat sweaty hands made these one hell of a tough exercise. |
Thursday April 2nd
186lbs OH Squat 115x1 I somehow managed to either pinch something or pull something because leading up to this set I was fine. Then all of a sudden my shoulder felt weird and external rotation was painful. I quit OHs and moved on with the workout, about 10 minutes later the pain had subsided and I felt fine. There a wee bit of residual discomfort in certain ROM but other than that it feels fine. Tiger balm is locked and loaded :D Andersons 215x2 225x2 227.5x2 You may be thinking to yourself, why did he micro load the last set? Well I didn't, Idiot gym partner forgot to put a 2.5 on the other side (which I thought he did) and Idiot me forgot to check the bar. It felt a bit uneven when I unracked it but I had such tight form and the bar was in a very good position so I couldn't bring myself to re-rack. :biglaugh: Backsquat 255x5, 265x5, 265x5 At least these went right today, lol. |
Lol just consider that last set of front squats oblique work. haha
Nice job on still putting it up. IW |
lol Thanks IW
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Friday April 3rd
186lbs CG Pin Press 225x2 (Smoked it) 230x1 225x2 225x2 195x7 Inverted Row +35x10, +3x8 Cable Rows 195x6, 195x6 Good bench day. Finally got into some doubles at 225. |
Very impressive. I need to start taking notes. :D
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lol Thanks Ross.
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Monday April 6th
186lbs Deads (2 singles) 385x1 390x1 (5lb PR!) 395xFail (2-3" off the floor) Finally a new PR :biglaugh: Suitcase Deads 135x5 New addition! I've been doing these on my extra workout days (if they occur) and they're awesome. I did them with the barbell. Pistols Bwx5, +20x5 The first bodyweight set felt great, added a ten pound plate to each hand and smoked the second set. I think my problem was a combination of deadlifting and plain old trying to go to fast. |
Tuesday April 7th
186lbs MP 125x2 135x2 145x2 (Tough!) Pullups (50 Reps total) BWx3, +70x2, +45x5, BWx6, BWx6, BWx6, BWx6, BWx6, BWx4, BWx3, BWx3 Did some funny stuff with pullups today. Decided to do a couple sets of weighted pullups just for the hell of it, lol. That set of +70 puts me at a 256lb pullup! Even with the weighted sets I got 5 more pullups than last week, I'm pleased. Neutral Pushup +55x10, +55x10, +45x10 DB Pinch Deadlift 60x8x2 I love these! |
Nice Pullups !
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Thanks TALO!
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Wednesday April 8th
186lbs OH Squat 115x1 125x1 135x1 135x1 Got shaky on the last set of 135 so I decided to call it a day for the OHs. 135 was a manageable press too! Anderson Front Squats 220x2 225x2 235x2 Loaded the bar evenly this week :D Backsquat 265x5, 265x5, 265x5 Pretty strong squat day today. I'm happy. |
Nice one Kane, my fan in my home PC blew up, aint been able to get over to GUS in a while cos my work PC doesnt get along with GUS well!!
Nice workout too :) |
Good stuff , Kane !
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Thanks Guys!
Glad to see you're back over at GUS Hits. |
Thursday April 9th
186lbs CG Pin Press 225x2 235x1 240x1 245xMiss 225x2 195x5 Missing my wednesday off sorta hindered my benching today, but I still managed to get some heavy singles and a couple decent doubles. Inverted Rows +35x10x2 Cable Rows 195x7, 195x6 Neutral Grip Facepulls 110x10x2 |
Monday April 13th
189lbs Deads (8 Singles) 355x1 375x1 365x1 365x1 I was supposed to do 8 singles today, but I called it quits after 4. My head just wasn't in the game today. The large amount of gluttony that occured on the weekend probably contributed to today's performance. :) Suitcase Deads 135x5 GHR's 8,5,5 I'm going to be switching this day around in the very near future. |
I hear you on the gluttony... unfortunately I haven't been able to hit the weights soooo it went straight to my ass. lol
IW |
LOL , the bunny was good to us too !!
Atleast you still made it to the gym man and made some good deads. |
Fuckin Easter Bunny lol.
Thanks Talo. |
Tuesday April 14th
187lbs MP 135x2 135x2 135x2 95x8 Pullups BWx5, +70x1+1+1, +70x1+1+1, +70x1+1+1, +70x1+1+1, BWx10, BWx3 HUGE day for pullups. I'm not being a smartass and writing +1+1+1 instead of 3 :biglaugh:. Those are cluster sets, so today I got 4 cluster sets of 3 reps. I'm pretty happy with the weight and the reps. My grip on these is as wide as the rack will let me go. To the point where my entire hand is no longer on the knurling of the handle :biglaugh: Neutral Pushup +70x8, +90x5, +80x6 Decided to push the envelope a bit and go for some heavy pushups. I never thought I would be able to get that many reps. I figured I'd be good for about 5-6 with +70, obviously alot lower for the others, but it worked out in my favour. DB Pinch DL 60x10x2 Pinching grip is getting much stronger now. |
Thursday April 16th
187lbs OH 115x1 135x1 135x1 Anderson Front Squat 225x2 230x2 240x3 Backsquat 275x5, 275x5, 275x5 |
Thursday April 17th
187lbs CG Pin Press 225x2 225x2 225x2 225x1 Missed 2nd Inverted Row +40x10x2 Cable Row 200x6, 200x6 Facepull 115x10x2 |
Monday April 20th
190lbs Deads (6 singles) 345x1 365x1 385x1 390x1 400x1 10lb PR!! 395x1 First off I know that 345 is well below 90% but after hitting 400 it was last thing on my mind :biglaugh:. Awesome deadlifting day. Finally hit the 400 mark! 395 was also a PR weight, so thats friggin sweet too. Pistols +40x3, BWx3x2 Pistols were tough, got a bit overzealous with the +40 and got interrupted midway through my BW set so I broke it up into 2 sets. GHRs 5,5,5 These are one of my new favourites. I've never felt comfortable with these and I've never really been able to crank off reps with them either. Definitely a good sign. |
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Thanks Joker!
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Tuesday April 21st
187lbs Incline Bench 175x2 185x2 195x2 200x2 Pullups BWx5, +70x1+1+1, +70x1+1+1, BWx10 Neutral Pushups +90x6, +90x5 I gave standing MP the axe and threw in incline bench. I feel like I'm leaving alot on the table and really hammering my shoulders by having an MP workout followed by an OH workout. I'll see how this combination goes, maybe I'll even switch to some triples so I can get some high reps in, LOL. I was a bit pressed for time today so I didn't get in as many pullups or pushups as I would've liked, but I still managed to get in a decent amount. |
I skipped last weeks Thurs and Fri workout because Thurs I wasn't able to go to the gym and Fri I had a wierd pain in my upper left arm which made benchpressing very umcomfortable, so I had to kill the workout during the warmups.
Monday April 27th 185lbs Deads (10 singles) 365x1 385x1 395x1 365x1 365x1 I was pressed for time today and it took almost an hour to reach 395. I ended up calling it quits for super heavy deads and went for a couple of 'easy' singles at 365 (still >90%). Pistols Skipped GHR 5,5,5 Today was the last day for heavy deadlifts, I've been doing them for a couple months now and even though I've recently broken 400 the lift feels like it has gotten stale. I need a change more for the sake of change than anything. I'm really leaning towards defecit deads, maybe for doubles. |
Nice workout Kane.
Btw...my access to GUS is blocked again...soooo gay. It'll be accessible in a few days again but until then... If you're gonna do Deficit Deads you could do: Week 1 = 4 sets of 3 reps Week 2 = 5 sets of 2 reps Week 3 = 4 sets of 3 reps Week 4 = 5 sets of 2 reps That's what I'm used to doing :) |
Nice lifting , Kane.
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Thanks guys.
Anuj, thanks I might end up doing that very template. |
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