Existence Is Punishment: Grappling Strong

20/07/2017

High Bar Paused squat (warmup)
Barx3x5
40kgx2x5
60kgx5

Deficit Deadlift
70kgx2x5
80kgx1
90kgx5x3

Leg Press
40kgx10
80kgx8
120kgx5
160kgx3
180kgx3x10

Hamstring Curls
20kgx10
35kgx2x10 (single leg, slow eccentric)
30kgx10 (single leg, slow eccentric)

Seated Cable Row

50kgx10
75kgx3x10

Lat Pull Down
50kgx10
72.5kgx3x10

Facepulls

30kgx10
50kgx4x12


  • No hammy pain on deficits, trying hard to keep back in a good position. Speed was OK
  • Everything else for da pomp
3afa3rqikraz.jpg


FwU0Zg2.jpg
 
21/07/2017

Squat

Barx3x5
45kgx5
65kgx5 *belt
85kgx1
105kgx1
125kgx1
145kgx1
165kgx1
180kgx1
160kgx1

Bench

Barx4x10
40kgx5
60kgx3
80kgx1
95kgx1
110kgx1
125kgx1
135kgx1
110kgx3x6

Feet Up Spoto Press

70kgx2x10

Tricep Pressdown

40kgx4x12

Pec Flyes
8kgx3x20

Facepulls

40kgx3x12

Hamstring Curls

25kgx3x15
  • An OK day, second time ever squatting 180kg, aimed for 2 reps on 160kg but hamstring prevented this
  • Bench was hard but I am down 10kg bodyweight
  • Spoto presses are tough!
sV16tSb.jpg


oOEHi3d.jpg
 
Last edited:
23/07/2017

Front Squat

Barx3x5
40kgx5
60kgx1
80kgx1
100kgx1
115kgx1
127.5kgx1 *PR*

Bench

Barx4x10
40kgx5
60kgx3
90kgx1
105kgx1
112.5kgx3x5

Deficit Deadlift

60kgx2x5
80kgx3
100kgx5x3
120kgx1

Facepulls

30kgx3x12


  • Felt flat but did what I had to, and got the front squat PR
s9WKjDJ.jpg


u56ku5z.jpg
 
25/07/2017

45° Single Leg Press

Sledx2x10
20kgx10
40kgx8
60kgx5
80kgx3
100kgx1
80kgx3x10

Hamstring Curls

10kgx10
20kgx10
30kgx10
40kgx2x5 (single leg)
30kgx8
  • Was supposed to go up to 3x10 on press, was hoping for 120kg, but 100kg was too painful on hamstring
  • Also supposed to do 130kgx10 on SLDL, did 2 reps with 60kg and pain was too much so attempted hamstring work. Also too painful so just went home
JfsSM9R.jpg


vMkbIxT.jpg
 
27/07/2017

High Bar Pause Squat
Barx5x5
40kgx5
60kgx5
80kgx5

Deficit Deadlift
60kgx2x5
90kgx3
110kgx5x3

Did what I had to do, no energy for anything else

28/07/2017

Squat
Barx3x5
40kgx5
60kgx3 *belt
80kgx1
110kgx1
140kgx1
165kgx1
142.5kgx5

Bench

Barx3x5
40kgx5
60kgx3
80kgx1
100kgx1
120kgx1
130kgx1
107.5kgx5x5

  • Everything was slow and the hamstring was painful on squat. benches moved OK. No time or energy for assistance
QZG5cIM.jpg


seVozhH.png
 
30/07/2017

Front Squat
Barx3x5
40kgx5
60kgx5
80kgx1
100kgx1
120kgx1
130kgx1 *PR*

Bench
Barx4x10
40kgx5
60kgx3
80kgx1
100kgx1
120kgx1
127.5kgx1
110kgx3x5
100kgx9.5

Deficit Deadlift
60kgx2x5
80kgx5
100kgx1
120kgx5x3

Facepulls
Red Band x5x10
  • Very little energy but got through it all. Bench was tough, the lower bodyweight has really hit, but nice to hit the front squat
8cOCQcm.jpg


ZVTg6Pp.png
 
01/08/2017

Single Leg Press

Sledx10
20kgx10
40kgx5
60kgx5
80kgx3
100kgx2
115kgx1
125kgx6, 5, 5

Deficit Deadlifts
70kgx2x5
90kgx3
115kgx1
125kgx3x3

Lat Pulls

40kgx12
65kgx4x12


  • Supposed to get 8 reps on leg presses, wasn't happening, too weak at the bottom and ROM was shit
  • Deficits were OK though
XBOiZOh.png


MdAPJU1.jpg
 
04/08/2017

Squat

Barx3x5
40kgx5
60kgx3
80kgx1
100kgx1
120kgx1
130kgx0 *FAIL*
100kgx5
105kgx5

Bench

Barx4x10
40kgx5
60kgx3
80kgx1
100kgx1
120kgx1
130kgx1
112.5kgx5, 4 *FAIL*
107.5kgx5

Chest Support Rows
20kgx10
25kgx4x12

Lying Tricep Extensions EZ Curls
Barx10
10kgx4x12

Cybex Curls
32.5kgx10
62.5kgx12, 12 8

  • Sucked. Pain in both hamstrings on eccentric, moved stance wider though which stopped concentric pain. Had first shockwave therapy at the physiotherapist today - didn't feel like it did much but got 3 more sessions yet
  • Bench was crap, no power, didn't feel tight
  • BBing to try and build some muscle. Not cutting now, on maintenance so it's the time to do it
2JRH9W1.png


HXkktMu.jpg
 
06/08/2017

Front Squat
Barx3x5
40kgx5
60kgx1
80kgx1
100kgx1
120kgx1
100kgx5

Bench

Barx3x12
40kgx5
60kgx3
80kgx1
100kgx1
120kgx1
127.5kgx1
132.5kgx1
112.5kgx3x5

Deficit Deadlift
60kgx2x5
90kgx1
120kgx1
130kgx3x3

Facepulls

Red Band x3x30

Concentration Curls

5kgx50, 50, 30
  • Session took ages and basically raped me. But I got through everything and did loads of bicep tendon prevention
KbJ6awb.png


R1B3Sb1.jpg
 
08/08/2017

High Bar Squat
Barx5x5
50kgx5
70kgx3
80kgx5x3

Feet Up Bench

Barx3x10
40kgx5
60kgx3
80kgx1
92.5kgx1
100kgx1
60kgx3x10

Leg Extension
5kgx10
15kgx3x30

Leg Curl

5kgx10
10kgx3x30

Facepull
20kgx8
40kgx3x20

Tricep Brodown

40kgx20, 15, 12

  • No more leg presses, bodybuilding day is now more like an actual BBing day. No pain on squats but can definitely feel high hamstring "tension" where they take the slack in the eccentric
  • Feet up bench for hypertrophy, ditto everything else. 30-50 rep sets for tendonitis
EBKIiUt.jpg


zkCbmMo.jpg
 
10/08/2017

High Bar Squat

Bax3x5
40kgx5
60kgx3
80kgx1
100kgx1

Deficit Deadlift

60kgx2x5
90kgx3
110kgx1
125kgx1
135kgx3x3

Leg Extension
5kgx10
15kgx3x35

Leg Curl

5kgx10
10kgx3x35

Seated Cable Row
50kgx10
60kgx4x10

Concentration Hammer Curl

5kgx3x30
  • No pain, broday
  • Missed training tonight as forgot gym clothes so no low bar this week
BqsURoC.jpg


6tr4iYP.jpg
 
13/08/2017

Front Squat

Barx3x5
40kgx5
60kgx1
80kgx1
100kgx1
120kgx1
127.5kgx1
132.5kgx1 *PR*

Bench

Barx3x10
40kgx5
60kgx3
80kgx1
100kgx1
120kgx1
130kgx1
135kgx1
110kgx5x5

Deficit Deadlift

60kgx2x5
90kgx1
120kgx1
132.5kgx1
140kgx2x3
150kgx1
160kgx1 *PR*

Facepulls

Red Band x2x25


  • Long, tough day. Front squat continues to be chipped away at
  • Being on 2900cals again is helping bench, starting to get some top end back again. Weight is static at 117kg
  • Deficit deadlifts didn't hurt, so pushed it a little for a 160kg PR after some rep work
BiZMBAU.jpg


psJZbdw.jpg
 
Tuesday 15/08/2017

High Bar Squat
Barx3x5
40kgx5
60kgx3
75kgx1
85kgx1

Feet Up Bench
Barx3x10
40kgx5
60kgx5
80kgx1
95kgx1
105kgx1
65kgx3x10

Leg Extensions
15kgx3x20

Leg Curl
10kgx3x40

T Bar Row
27.5kgx4x12
  • No pain, standard BBing day
XQuFF4v2Wa4YkOCmyELSl22_aBkbflEE1roOALa4olg.jpg


zoJkcWg.jpg
 
Thursday 17/08/2017

High Bar Squat
Barx3x5
40kgx5
60kgx3
80kgx1

Deficit Deadlift
70kgx2x5
120kgx3
150kgx1
165kgx1
145kgx3

Single Leg Extensions
15kgx3x25

Single Leg Curls
10kgx3x45

Chest Support Rows
25kgx3x12
  • Trying to avoid pain on everything...successful so far
Friday 18/08/2017

Low Bar Squat
Barx3x5
40kgx5
60kgx3 *belt
80kgx1
100kgx1
120kgx1
140kgx1
160kgx1
130kgx8

Bench
Barx4x10
40kgx5
60kgx3
80kgx1
100kgx1
120kgx1
130kgx2x1
137.5kgx1
115kgx3x5

Lying Tricep Extensions

5kgx10
15kgx3x12


  • Managed some heavy squats. Not pain free and hip shift is still there a bit but at least it's something
  • Did 130kg on bench twice as fucked the first one up
22WJYLQ.jpg


dVIrXfx.jpg
 
Monday 21/08/2017

Front Squat
Barx3x5
40kgx5
60kgx1
80kgx1
100kgx1
120kgx1
130kgx1
120kgx3

Bench
Barx4x10
40kgx5
60kgx3
80kgx1
100kgx1
120kgx1
132.5kgx1
140kgx1
117.5kgx3x5

Deficit Deadlift
60kgx2x5
100kgx1
140kgx1
155kgx1
165kgx1 *PR*

Facepulls
25kgx4x20

Tuesday 22/08/2017

High Bar Squat
Barx3x5
40kgx5
60kgx3
80kgx1
90kgx5x3

Feet Up Bench
Barx4x10
40kgx5
60kgx3
80kgx1
100kgx1
110kgx1
70kgx3x10

Single Leg Curls
5kgx10
10kgx3x50

Single Leg Extensions
10kgx10
15kgx3x25

Lat Pulls
35kgx10
50kgx4x12

Thursday 24/08/2017

High Bar Squat
Barx3x5
40kgx5
60kgx3
80kgx1
100kgx1

Deficit Deadlift
70kgx2x5
120kgx1
150kgx1
175kgx1 *PR*

Chest Support Row
20kgx10
30kgx4x12

Single Leg Curls
10kgx10
15kgx3x30

Single Leg Extensions
10kgx10
20kgx3x20

Cybex Curls
25kgx10
50kgx4x10
  • PC died so having to update in blocks
  • This has been the first decent week in a while, triple front squat PR and two PR's on deficit deads, and bench strength is back to where it was
  • Bodyweight is still down at 118kg from 125kg on maintenance cals. I will cut again in a couple of months to 112ish in order to get lean enough to do a clean bulk with lots of bodybuilding
CJzhxvv.jpg


AbGUKoa.jpg
 
Friday 25/08/2017

Low Bar Squat
Barx3x5
40kgx5
60kgx3 *belt
80kgx1
100kgx1
120kgx1
140kgx1
120kgx10

Bench
Barx4x10
40kgx5
60kgx3
80kgx1
100kgx1
120kgx1
130kgx1
142.5kgx0
120kgx5, 3


Single Leg Curls

10kgx10
15kgx3x35

Lat Pulls

40kgx10
55kgx4x12
  • Not great. 140kg squat hurt hamstrings too much so had to cut it short. 142.5kg bench (match PR) got stuck about halfway up, and couldn't get 3x5 on 120kg. Also forgot to do tricep extensions, will need to get those in on Monday
M0X3GXt.jpg


VBogC6b.jpg
 
Monday 28/08/2017

Front Squat
Barx3x5
40kgx5
60kgx3
80kgx5x3

Bench

Barx4x10
40kgx5
60kgx3
80kgx1
100kgx1
120kgx1
132.5kgx1
142.5kgx1
120kgx3x5

Deficit Deadlift
60kgx2x5
80kgx3
100kgx1
120kgx1
140kgx1
100kgx3x3

Lying Tricep Extension

10kgx10
20kgx8
15kgx2x10

Lat Pull
40kgx12
60kgx4x10

Razor Curls

BWx3x10
  • This was alright, we are on a "recovery week". Front squats felt a bit off at first but ground through them
  • Bench was good, hit the volume I missed on Friday and 120x3x5 is my 5RM...for three sets
  • Deficits were a bit painful on hamstrings but felt strong
  • Loads of assistance cos...why the fuck not
U8xThxx.jpg


kE4y1Va.jpg
 
Wednesday 30/08/2017

Feet Up Bench
Barx2x10
40kgx8
60kgx5
75kgx3x10

High Bar Squat

Barx3x5
50kgx5
70kgx3
95kgx5x3

Lat Pulldowns

40kgx10
60kgx4x12

Single Leg Hamstring Curls

15kgx3x35

  • Bit of hamstring pain on squats, light as they were. It moved from right to left and back
  • Felt biceps a bit on feet up bench
eytGDwz.jpg


nxeK4v8.jpg
 
Friday 02/09/2017

Squat

Barx3x5
50kgx5
70kgx3 *belt
100kgx1
120kgx1
130kgx1
140kgx1
150kgx5

Bench

Baxrx3x10
40kgx5
60kgx3
80kgx1
100kgx1
120kgx1
135kgx1
145kgx1 *PR*
100kgx14 *PR*

Chest Support Rows

20kgx12
30kgx4x12


  • Pretty successful end to a recovery week. Squat pain was down to a 2/10 - have to try and keep it that way
  • All time bench PR at bodyweight 118.5kg - my 142.5kg was at 125.5kg bodyweight. Another 6 weeks of maintenance then it will be a 6 week cut into Christmas, or 115kg bodyweight, whichever comes first
CvH2p2t.jpg


irneOzN.jpg
 
Back
Top