Closing up shop

Been thinking lately, this “site” has run its course. Aside from you, agrelon, it doesnt seem like anybody is following. So theres no point in logging it online when noone cares. My progress for now will be logged in a plain, old notepad with a pen.

I’ll be starting Boring But Big in a few weeks

Deadlift 5/3/1, Squat 1×20/5×10, Abs & reverse hypers 5×10

Press 5/3/1, DB bench 5×10, chins 30 reps, inverted rows 5×10, BB curl 3×10

Squat 5/3/1, deadlift 1×20/3-5×10, leg curl 5×10/3×20, abs & rev hypers

CG Bench 5/3/1, fat grip press 3×10, chins 10×1, DB row 5×10, hammer curl 3×10

Thats pretty much it. Squat, deadlift, bench, press, row and curl all twice a week.

12/4/12 fullbody squat

Squat: 62.5kg x20PB

Press: 47.5kg x5 PB, 30kg 2×10

Inverted row: 5×10

DB bench: 15kg 3×12

BB curl: 30kg x10 PB, 25kg 2×10

Low back and triceps still sore from wednesday, from just 1 set of deadlifts and 2 sets of bench, go figure. Some foam rolling helped a little. This was the hardest 20rep squats yet. Was breathing hard long before i got to 10, but i stuck with it, gripped the bar so hard that my forearms were cramping, and got to 20..just about. Squats are clearly a fullbody lift. My erectors were incredibly sore and tight afterwards.

Warming up for press i decided to go for 5 on 47.5kg for a rep PB. Iirc the best i got was 4 a couple of months ago, but that was for a few sets. Went much lighter for the backoffsets. Did about 4 weighted chin singles before deciding it wasnt a good day for them.

Inverted rows were as always, tougher on grip than back, altho with the lowering of the bar, i do feel my rear delts and upperback working more. Just need to get the lats working harder is all. Went a little lighter on DB bench aswell, but for sets of 12 rather than 10. Fat gripz used on both of those. Went too heavy on BB curls. 30kg was awful. Cheat curled my way to 10 and then dropped down.

10/4/13

Deadlift: 100kg x10 PB

Close Grip Bench: 60kg x8 PB, 50kg x12 PB?

Chins: ~8

Inverted rows: 5×10

DB press: 10kg 3×10

Hammer curl: 10kg 3×10

Chins were 3 overhand, 2 underhand and 3 neutral iirc. Deadlift was a hard rep PB, previous at this weight being 5 i think. Previous on bench being 60×5 aswell. There was about 45minutes between set 2 and 3 on inverted rows, got called for dinner. Lowered the bar down 1 pin so these were progress in a way. Eyes level with the bar with arms at full extension.

DB press was a last minute addition and i only did them because the dumbbells were already set up. Hammer curls with 10kg dbs were easier than expected actually, must be because im so used to using the fat gripz. Arms getting stronger also. Im quite liking the flat press combo of close grip BB bench and dumbbell bench.

8/4/13 fbw

Squat: 60kg x22 PB

Press: 45kg x7 PB, 35kg x6

Chins: bw x2, 3kg 10×1

DB row: 20kg 5×10

DB bench: 17.5kg 3×10

BB curl: 27.5kg 10,8,8 PB

Huge squat PB. Dont have a date, but my previous rep PB with 60kg was 10 iirc..back when i did 5/3/1. Think a 5kg jump might be too much for when i squat again on friday. But im open to recommendations.

45×7 on press took it out of me, beat my previous rep PB by a single rep, but they all count. I need to work on remembering to squeeze glutes, quads and abs more. I lean back a bit too much imo, almost like an old school press. Could only barely manage 2 bw chins, but i didnt expect any better.

DB row for volume. Trying to feel the lats with these. Pulling the dumbbell back aswell as up seemed to do the trick. Might do less volume and just go heavy as shit next time. DB bench, with the fat gripz on, and not fully secure, its hard to get a proper balanced grip. Held it wrong for the first set and form wasnt what i would have liked. Nor was it great for the last 2 sets. Same weight, maybe more reps next time.  Heavy curls to finish, much closer to cheat curls than strict curls, but my arms still get a great workout from it, so who gives a shit, they’re just curls.

5/4/13

Squat: 55kg x21

Press: 55kg x1, 40kg x12, 35kg x10

Chins: 2.5kg 10×1, assisted 2×5

Db bench: 15kg 10,10,12,10

Inv row: 60 reps.

BB curl: 25kg 3×10

Did 21 reps on squats to be sure. Better over than under. Some of the reps at the start were hard and i knew i was in for a long set. 2 big PBs on press. Despite only doing moderate rep sets using the fat gripz on press for the last few months, i seem to have lost nothing with regular press. 55 wasnt even that hard, but i feel a 2nd rep wouldnt have gone up. 40×12 is a 2 rep improvement on before and i probably could have gotten an ugly 13th, first 9 reps on a single breath.

Did 4 of the weighted chins before the workout and 6 after press. More weight next time i suppose, or i might try sets to failure..which never go well for me. Even getting 2 would be good considering im about 8 or 9kg heavier than last time i did more than 2 in a single set. DB bench started badly and ended well, just took time to get into the groove. Inv rows went something like 10,15,12,8,10,5 iirc. Both of these done with the fat gripz.

Ended with BB curls and abs. Not strict form curls but still got some good work in. Will continue with heavy bb curls for a few weeks to get stronger (and thus bigger) arms. Abs were knee raises 4×15.

Cant stay away

So much for taking a week off  lol I just couldnt stay away and i wanted to try out my new TK knee sleeves. Took a lot of pulling to get the first one on, the second pretty much slid on when i covered it in talc powder. The seam at the back pinched the hell out of the back of my leg, but i’ll probably get used to that. The main part is they kept my knees warm and feeling good throughout the squats.

http://www.youtube.com/watch?v=oIe2Q7WUzVs

Squats: 50kg 24, 10,8,8

Press: 40×5, 45×2, 50×3 PB 40 2×5, 30 2×10

BB Row: 42.5kg 5×10

DB curl: 7.5kg 15, 10,8

Miscounted the first set of squats, thought i was on 25. In my defence its hard to keep count of high rep squats. Thought about doing a set of 26..but that quickly changed halfway through the second set. Total of 50 reps instead.

First time doing regular grip press in a few months. Still managed a nice PB. Failed 55kg afterwards, but 50×3 represents a 2 rep PB. Finished with lighter sets. Nothing of note on rows and curls.

Well that fucking sucked balls

Overtrained? Underrecovered? Maybe its just one of those weeks. Training hasnt been great this week. At best its just a natural downward curve of training cycles, at worst..i’ve run myself into the ground lately and everything just fell apart this week. Mondays only bright point was a close grip PB that honestly didnt even feel great but was always one i was going to get. Deadlifts felt painfully heavy that day too. Wednesday and thursday were covered in the last post, and then today…..

Deadlift: 130kg x0, 125kg x0, 100kgx3, 65kg x20

Bench: 80kg x0, 40kg 20,18,12

BB row: 40kg 12,12,12,10,14

Leg curl: 25kg 2×25

DB curl: 5kg 15,15,10,10

Pressdown 3×20

2 major fails on the 2 main lifts, workouts dont get much worse than that. Im probably in need or a few light sessions before going for reps under 5. The 130kg didnt even move off the ground, 125kg started moving, about 2 inches, but i felt my back flexing out of neutral so i put it down. I dont want it that badly. I think i’ve been pulling too heavy too often, although always with good form and never high volume.

Bench was equally disappointing. Just too heavy, good thing i know how to set the pins. Im very tempted to just stick with close grip bench when doing lower reps, i much prefer it. Did high rep sets to finish. Just wanted 50 reps in as few sets as i could. Same deal with rows actually, even the same weight. Took the bar from the rack and did reps until form started to go bad, the last set had a few breaths around 10 so i could get to 50. Felt these in the lats moreso than with any other row.

Leg curls produce unrivaled soreness from the acid buildup, i spent at least 5 minutes just lying on the bench in pain because i couldnt move my legs. Granted i always do these with high reps, but still. Finished with 50 pullaparts in 3 sets, 50 curls in 4 sets and 60 pushdowns in 3 sets.

So where to go from here? Its either take a week off and come back with a slight deload or take most of a week off and come back with a new approach where i do moderate/high reps on everything and “take it easy” as far as trying to force gains goes. How does 20 rep squats, close bench, deadlift and rows sound? Only for a few weeks of course.

Oh………….my tommy kono knee sleeves arrived today. Almost ripped every hair off my leg trying to get just 1 on, but if they keep my knees healthy it will be worth it.