TheNegation

Nope, Im just a *****.


Flat Bench
DB rows
Seated OH press
Pull ups
Romanian DL


God the people I lift with suck. You have more muscles than your ******* arms and abs you tits!

__________________
A person does not act upon the world, the world acts upon him.

TheNegation

I'll start logging my workouts properly again soon.

BW pullups
Squats
Incline Bench
OH press
Shrugs

Going at night seems to include the most serious lifters and the biggest retards. Guys doing upright rows and curls in the only two squat racks in the gym last night And sometimes a curious mix of both, there were also these two massive polish BB types wearing gloves and belts on smith machine bench. I thought they were waiting for a rack to free up or something. They were not.

__________________
A person does not act upon the world, the world acts upon him.

TheNegation

Yesterdays shit

Front Squats
DB Bench
Clean and Press(BBer style clean)
Romanian DLS


Todays shit

Pullups
DB curls
BOR
More pullups

Maxing out my squat on friday. Then I'm getting really drunk. Saturday should be fun. I'm hoping for at least 105kg. If not I'm gonna go jump off a bridge.

__________________
A person does not act upon the world, the world acts upon him.

wukkadb

If you're maxing out you should set your shit up something like this:

Barx10
50kilos x 5
70kilos x 1
85kilos x 1
95kilos x 1
120kilos x walkout
105kilos x 1

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TheNegation

Whats the point pof the heavy walkout? Other than that thats how I do do it.

__________________
A person does not act upon the world, the world acts upon him.

wukkadb

Well your body gets used to picking up heavy amounts of weight, and then your new PR attempt will also feel lighter. It's a mental trick but also a physical one b/c the walking out portion of a heavy squat is always the worst/most heavy part. It's hard to get through a squat when you pick it up and think to yourself, "**** that feels heavy."

Another important thing with lifting heavy is to do lots of heavy singles. 5x5 gets you stronger for sure, but it's hard to keep raising your 1rm without doing heavy singles. It's good to throw in 3-5 singles at 85-95% of your 1rm often.

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TheNegation

I like sets of 3. For squats and DL anyway.

Well, my mam forgot my belt. I'm somewhere between relief and being exceptionally pissed off. I could have gone in and hit a beltless PR but **** it. Two days of back squatting and one of front squatting and I'll attempt it.

She also forgot my socks. 6 euro down the drain.

__________________
A person does not act upon the world, the world acts upon him.

TheNegation

Back Squats
60kg x 8
80kg x 4
90kg x 1
100kg x 1(PR)

Bench Press
60kg x 8
70kg x 4
80kg x 1
85kg x 0(note to self, work on triceps)

Romanian Deadlifts
60kg x 8
80kg x 8
85kg x 8 x 2

Pull ups
BW x 4 x 4

Yeah, haven't been in the gym in ages. Drinking is more fun.

__________________
A person does not act upon the world, the world acts upon him.

TheNegation

Day one
Heavy Front Squats
Flat Bench
Pull ups
Skull crushers
Romanian Deadlift

Day two
DE Back Squats
OH Press
BOR
Incline Bench
Shrugs
Rack Pulls

Day Three
Heavy Back Squats
CG Bench
Pull ups
Hammer Curls
Good Mornings


The program for the next while. There will be some pyramiding and some 5x5 with the same weight stuff outside of the squatting.

__________________
A person does not act upon the world, the world acts upon him.

wukkadb

You should exchange the rack pulls for the GMs on day 2. Rack pulls will be tough on the same day you're squatting heavy. Nice job on the squat pR... I hit 227x3 today

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Check out my training log: wukka's Training Log