Existence Is Punishment: Grappling Strong

Sunday 03/09/2017

Front Squat
Barx3x5
40kgx5
60kgx3
80kgx1
100kgx1
120kgx1
105kgx5

Bench
Barx3x10
40kgx5
60kgx3
80kgx1
100kgx1
120kgx1
130kgx1
105kgx3x8

Lat Pulls

40kgx10
60kgx3x15

Razor Curls

BWx4x12
  • Running on 4 hours sleep after playing a gig in Gloucester, so just chipped away at volume work
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Monday 05/09/2017

High Bar Squat
Barx3x5
45kgx5
65kg3
85kgx1
100kgx5x3

Feet Up Bench
Barx3x5
40kgx5
60kgx3
80kgx1
100kgx1
120kgx1
80kgx3x10

Single Leg Curls

15kgx3x40
  • Another solid, pain-free session in the books. Skipped back and triceps as left elbow was bothering me, it's fine now though
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Wednesday 07/09/2017

Squat
Barx3x5
40kgx5
60kgx3
80kgx1
100kgx1

Deficit Deadlift

70kgx2x5
100kgx1
130kgx1
160kgx1
180kgx1 *PR*

Tricep Extensions

Barx10
5kgx10
10kgx10
15kgx4x10

Single Leg Hamstring Curls
15kgx3x45

Lat Pulldowns

40kgx10
65kgx4x12


  • Not a painful PR by any means
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Friday 09/09/2017

Squat

Barx3x5
40kgx5
60kgx3 *belt
80kgx1
100kgx1
120kgx1
135kgx1
145kgx1
155kgx5 *PR*

Bench
Barx3x10
40kgx5
60kgx3
80kgx1
100kgx1
120kgx1
130kgx1
137.5kgx1
130kgx3 *PR*
125kgx5 *PR*

Swiss Ball Hamstring Curls

BWx3x25


  • PR day, in terms of rep PB's Tom told me to go home after, but I did some hamstring stuff at home. Hamstring was maybe 2-3/10 on the squats
  • Finally hit the 275!!! for 5
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Sunday 10/09/2017

Front Squat
Barx3x5
40kgx3
60kgx1
80kgx1
100kgx1
120kgx1
132.5kgx1
137.5kgx1 *PR*
140kgx1 *PR*

Bench

Barx3x10
40kgx5
60kgx3
80kgx1
100kgx1
120kgx1
107.5kgx3x8

Lat Pulldowns
40kgx8
65kgx3x12

Razor Curls

BWx3x12



  • Working on 5 hours sleep, got the fucking 140kg front squat
  • Just rep work on bench
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Nice. Front squat PRs are rather satisfying aren't they? Might do some this week also.
 
Nice. Front squat PRs are rather satisfying aren't they? Might do some this week also.

I think because they feel so bloody wrong, when you get them they are extremely gratifying. I want 150kg, not many people can do that.
 
Monday 11/09/2017

High Bar Squat

Barx3x5
50kgx3
70kgx1
90kgx1
105kgx5x3

Feet Up Bench
Barx3x5
40kgx5
60kgx1
80kgx1
100kgx1
115kgx1
125kgx1 *PR*
85kgx10

Single Leg Hamstring Curls

15kgx50, 30, 30

Chest Support Row
20kgx10
32.5kgx3x10


  • Assistance day, some discomfort on hamstrings but no real pain
  • No idea where the feet up bench came from
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Wednesday 13/09/2017

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

Deficit Deadlift

70kgx2x5
100kgx3
130kgx1
150kgx1
175kgx1
  • Killer headache, took an hour to warm up, failed 175kg first time and did it again with shit form and tweaked back. Supposed to do 185kg but no dice. Calling it a blip
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Last edited:
Friday 15/09/2017

Squat
Barx3x5
40kgx5
60kgx3*
80kgx1
100kgx1
120kgx1
140kgx1
160kgx3
135kgx3

Bench

Barx3x10
40kgx5
60kgx3
80kgx1
100kgx1
120kgx1
130kgx1
140kgx1
147.5kgx0
132.5kgx2

Single Leg Hamstring Curls
15kgx3x40

Lat Pull Downs

70kgx3x12
  • Not agreat but still got a triple on 160kg squat. Was supposed to hit 135kg for 8 but had to stop after rep 3
  • Bench felt great on the way up but 147.5kg moved 2 inches and no dice. Tried a triple on 132.5kg but was gassed. Managed to fix bicep pain by releasing so external rotators, but it's a strength issue not pain, so will get it next time
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Sunday 17/09/2017

Front Squat
Barx3x5
80kgx1
80kgx1
100kgx1
120kgx1
110kgx5

Bench

Barx3x10
40kgx5
60kgx3
80kgx1
100kgx1
120kgx1
132.5kgx1
140kgx0
110kgx8, 8, 7

Razor Curls
BWx3x15

Lat Pulls

75kgx12, 12 10
  • OK day but bench was struggling, another two fails. Probably time to rest up / change intensity
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Monday 19/09/2017

High Bar Squat
Barx3x5
40kgx5
60kgx1
80kgx1
100kgx1
110kgx5x3

Feet Up Bench
Barx3x10
40kgx5
60kgx3
80kgx1
100kgx1
120kgx1
130kgx1
  • Squats were uneventful. Quite like high bar
  • Hilarious feet up bench PR's continue
  • Ran out of time as had drama - housemates father taken to ICU after heart surgery. All OK but lat pulls and hammies had to wait
mdfc5a1wuomz.jpg


 
Wednesday 20/09/2017

High Bar Squat
Barx3x5
40kgx5
60kgx3
80kgx1
100kgx1
120kgx1

Deficit Deadlift

70kgx5
70kgx3x1
100kgx1
120kgx1
140kgx1
160kgx1
172.5kgx1
185kgx0
185kgx1 *PR*

Lying Tricep Extension

10kgx10
15kgx3x12

Lat Pull Downs
40kgx10
80kgx3x12

Single Leg Hamstring Curls

15kgx3x45


  • Avenged last week's session by failing 185kg, then getting it. Fucked me for Friday though
Friday 22/09/2017

Squat
Barx3x5
40kgx5
60kgx3 *belt
80kgx1
100kgx1
120kgx1
140kgx1
100kgx10
105kgx10
110kgx10

Bench

Barx3x5
40kgx5
60kgx3
80kgx1
100kgx1
120kgx1
132.5kgx1
137.5kgx1
122.5kgx2x5

Chest Support Row

20kgx10
40kgx2x10

Single Leg Hamstring Curls
15kgx2x50
  • Hamstrings were bad, eccentric all the way down on 140kg was painful so dropped back for reps. First three reps of each set hurt but then got better
  • Bench is on a slow build up again now after multiple fails
  • Killer headache / dehydration so skipped out on assistance
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Monday 25/09/2017

High Bar Squat
Barx3x5
40kgx5
60kgx3
80kgx1
100kgx1
115kgx3

Feet Up Bench
Barx3x10
60kgx5
80kgx1
100kgx1
110kgx1
120kgx3
95kgx10, 10, 9

Lat Pulldowns
80kgx3x15

Bikini GIrls (Straight Leg Kickbacks & Standing Hamstring Curls)
20kgx15, 12, 12
  • Kinda sucked, bailed on squats after first set due to hamstrings, bench was OK but fatigued as hell on reps hence fail
  • New gym so no hammy curl bench, had to improvise
  • Didn't train yesterday either
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Wednesday 27/09/2017

Bikini GIrls (Straight Leg Kickbacks & Standing Hamstring Curls)
10kgx3x15

High Bar Squat
Barx3x5
40kgx5
60kgx3
80kgx3

Deficit Deadlift

60kgx2x5
100kgx2
120kgx3x5

Lying Tricep Extension

Barx10
10kgx10
17.5kgx3x12

Hammer Curls
10kgx2x20
8kgx20

Face Pulls

30kgx3x15
  • Hamstrings still hurting. Deadlifts a bit shitty, felt like I was stiff legging them
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Sunday 01/10/2017

Barbell Row
Barx10
40kgx10
50kgx10
60kgx3x10

DB Row

24kgx3x15

Lat Pulldown
65kgx3x12

Facepulls

30kgx3x15

Hammer Curls
7kgx3x20

Swiss Ball Hamstring Curls

BWx3x20
  • Sunday is now a motherfucking bodybuilding day - back & bis
Monday 02/10/2017

Squat
Barx2x5
40kgx5
60kgx1 *belt
80kgx1
100kgx1
120kgx1
140kgx1
155kgx1
165kgx3 *PR*

Bench

Barx3x10
40kgx5
60kgx3
80kgx1
100kgx1
120kgx1
130kgx1
135kgx0, 0
110kgx7

Lying Tricep Extensions
15kgx3x10

Tricep Pressdowns

35kgx3x12


  • What is this, opposite land? A good squat day and a sucky bench day. Trap pull on left side from a few weeks ago was acting up giving nerve pain down left side, maybe wasn't firing properly as was getting pins and needles in the tricep
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Congrats on the squat PR OT. When do you reckon for the 200kg?
 
The amount of quality ass in this thread....

Also - how's the regimen going my dude? You're looking great!
 
Congrats on the squat PR OT. When do you reckon for the 200kg?

Thanks butty. Tough to say...I have been referred to an orthopaedic surgeon at the hospital for an MRI scan as the shockwave therapy didn't really work. Next step is either cortisone, PRP or maybe even a stem cell injection into the hamstring. If that is healed, a quick training cycle should see me hit it - when I did 185kg as a half-healthy guy it was maybe an RPE9. I've gotten bigger since then, just need to be able to put a solid training block together.

The amount of quality ass in this thread....

Also - how's the regimen going my dude? You're looking great!

Damn good man. Feel like a human again, currently on 150mg per week of Test C. Been laid 4 times since and got a girlfriend now who is very happy - I am like a 22 year old recovery wise. Diets work, I am due another cut in October to maybe hit 112kg before doing a long slow bulk. I want to be 125kg with abs...currently 118kg at around 22% BF so it will take time but I am excited to see it.

Side note - depression is lowest it's been in years. Made me realise I've been in a 7 year rut.
 
Wednesday 04/10/2017

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

Deficit Deadlift

60kgx2x5
100kgx3
125kgx3x5

OHP
Barx3x10
40kgx8
45kgx3x12

Lat Pulls

20kgx10
40kgx10
60kgx10
80kgx5
90kgx4x12
  • Pain reduced a lot. Still working on pulling mechanics but squatting was way better than last week
  • OHP was tough. Still love it though
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